time for 5x5 to get stronger - AnabolicMinds.com

time for 5x5 to get stronger

  1. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    time for 5x5 to get stronger


    i am running the same log on another site but wanted to post here as well to be a part of another fitness community.


    5x5 current / goals:
    Bench: 235 / 260
    Squat: 250 / 270
    Deadlift: 345


    i am using Coan's bench program (joeskopec.com/edcoanbench.html) on Mondays and Fridays (instead of Wed+Sat) with a Russian squat program (exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.h tml?max=).

    Sample Week:
    Monday- Bench+squat
    Wed- Squat
    Friday- Bench+squat

    no direct deadlift work yet. ultimately after these two programs i want to be able to run Coan-Phillipi (tsampa.org/training/scripts/coan_phillipi_deadlift) but will not do so with the current high frequency squat program.


    5x5 curret supps:
    whey
    creatine mono
    NOW Adam multi
    fish oil
    Triazole (for 8 weeks)



    i will be back logging my work from last week.



    i can't post links to the programs in the op yet because i am under 50 posts.

  2. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/14/11

    10 minutes walk on treadmill @ 3 mph / 1.5% incline.

    Squat
    warmups
    200 x 2 x 6

    Bench
    165 x 10 x 2

    Close grip bench
    147 x 10 x 2

    Incline bench
    135 x 10 x 2

    Hanging knee raises / pull-ups
    BW x 25 / 5
    BW x 22 / 5
    BW x 27 / 5

    10 minutes of foam rolling.
  3. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/16/11

    15 minutes stretching routine.
    10 minutes walk on treadmill @ 3 mph / 1.5% incline.

    Squat
    warmups
    200 x 3 x 6

    One arm DB rows s/s w/ DB shrugs
    90x12 / 75x20 - 2 sets

    Preacher Curls
    75x12
    75x12

    Planks
    60 seconds
    60 seconds


    10 minutes of foam rolling.


    Squats felt good in the later sets tonight.
    •   
       

  4. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/17/11

    Conditioning

    1.75 mile run

    Jump rope
    100 both feet
    25 right foot
    25 left foot
    100 alternating

    15 minutes of stretching & foam rolling.


    Nice slow run to loosen up my body after work.
  5. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/18/11

    20 minutes stretching and foam rolling.

    Squats
    warmups
    200 x 2 x 6

    Bench
    140 x 10 x 2

    Dips
    1 plate x 12
    1 plate x 12
    2 plates x 6
    2 plates x 3.5

    Triceps pushdowns
    weight stack + 25lb x 8 x 2

    Leg extensions
    150 x 12 x 2


    I bought a dip belt today, feels good adding some weight to my dips.
    I wish that the chain was a few links longer but it still works.
  6. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/19/11

    30 minutes stretching + foam rolling
  7. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/21/11

    Bench
    165 x 10 x 2

    Close grip bench
    145 x 10 x 2

    Incline
    135 x 10 x 2


    15 minutes stretching + foam rolling


    Squats
    200 x 4 x 6

    Hanging knee raise s/s w/ pull-ups
    BW x 20 / 7 - 3 sets


    I am still sore from the weighted dips last Friday but my benching felt really good today.

    According to the program the weight will increase on the bench lifts next week.
  8. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/22/11

    Conditioning

    1 mile warmup on treadmill @ 7.5 mph / 2% incline.

    Stairmaster
    15 minutes at level 15
    5 minute cool down

    Jumprope

    15 minutes stretching + foam rolling
  9. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/23/11

    15 minutes stretching routine.

    Squat
    warmups
    200 x 2 x 6

    Seated cable row
    warmups
    180x12
    180x12

    Pull-ups (weighted)
    BW x 12
    45 x 4
    45 x 4

    Preacher Curls
    85x12
    85x12

    Planks
    60 seconds
    60 seconds
  10. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/25/11

    15 minutes stretching + foam rolling
    10 minutes treadmill @ 5.0% incline + 7.0 mph, lol

    Squat
    warmups
    200 x 5 x 6

    Bench
    warmups
    140 x 10 x 2

    Weighted dips
    BW x 15
    45 x 10
    45 x 10
    45 x 9

    Tate press
    40 x 8 x 2

    Cable crossovers s/s w/ pull-ups
    30 x 15 / BW x 8
    30 x 15 / BW x 8

    Leg Extensions
    150 x 12 x 2


    Squatted 6x5 tonight, the last set was hard because my legs were shaking.
  11. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/28/11

    15 minutes foam rolling + stretching

    Bench
    175 x 8 x 2

    Close grip bench
    155 x 8 x 2

    Incline
    145 x 8 x 2


    Squat
    warmups
    200 x 2 x 6

    Hanging knee raise s/s w/ pull-ups
    BW x 25 / 12
    BW x 21 / 10
    BW x 15 / 9

    Standing leg curl
    60x8
    60x8


    Hips were tight today from the little exercise I had yesterday while working.

    Squats felt good in the later sets tonight. Looking forward to my 6x6 set on Wednesday.
  12. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    11/30/11

    15 minutes stretching + foam rolling

    Squat
    warmups
    200 x 6 x 6

    Bent over barbell row
    warmups
    175x10
    175x10

    Pull-ups (weighted)
    BW x 12
    45 x 5
    45 x 4.5

    Preacher curls
    85x12
    85x11

    DB shrugs
    100x15
    100x15


    My time management was off today because of school.

    I thought that I could get a full session in between classes and ran short on time for my accessory exercises.
  13. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/1/11

    15 minutes foam rolling + stretching

    Treadmill
    10 minutes @ 5.0% incline + 4.5 mph

    Stairmaster
    15 minutes @ level 12

    Jump rope

    Back extensions
    BW x 12 x 3

    Hanging knee raise
    BW x 15 x 3


    Legs sore as hell from yesterdays 6x6 session.
  14. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/2/11

    15 minutes foam rolling + stretching

    Squat
    warmups
    200 x 2 x 6

    Bench
    warmups
    145x10
    145x10

    Weighted dips s/s w/ close grip triceps pushdowns
    warmups
    45x12 / 255 x failure
    45x10 / 275 x failure
    45x8 / 275 x failure

    Leg extensions
    warmups
    160x12
    160x12


    My arms were completely dead after the superset on triceps. I do weighted dips supersetted with pushdowns. The pushdowns are performed by putting a ez-curl bar across the handles of a weighted dip machine and standing over it pushing down as many reps until I can't do anymore.

    Death after weighted dips.
  15. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/5/11

    15 minutes foam rolling + stretching

    Squats
    warmups
    215 x 5 x 5

    Bench
    185 x 8 x 2

    Close grip bench
    165 x 8 x 2

    Incline
    no incline

    Tate press
    40x10
    40x10

    Weighted dips
    warmups
    45x5
    70x5
    90x3
    90x3

    Hanging knee raise s/s w/ pull-ups
    BW x 25 / 8
    BW x 18 / 11
    BW x 14 / 7

    Seated leg curl
    100x12
    100x12


    Stairmaster
    15 minutes, level 16.


    Squats felt good, my last set was pretty brutal for some reason but I got through it.
  16. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/7/11

    15 minutes foam rolling + stretching

    Squats
    warmups
    225 x 2 x 6

    Weighted pull-ups
    BW x 15
    45 x 5
    45 x 5

    Seated rows
    warmups
    210 x 10
    210 x 10

    Preacher curls
    85 x 12
    85 x 12

    DB shrugs
    80 x 20
    80 x 20

    Plank
    BW x 60 seconds x 2

    Ab wheel
    5x3


    Squats called for 200 x 2 x 6 tonight but I opted for the 225 because it was easier to strip off after my set so my girl could squat the bar. The 225 felt really good on my shoulders and I was solid throughout the lift.

    Program calls for 225 x 4 x 4 on Friday.
  17. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/9/11

    AM: 3g AI DAA


    15 minutes foam rolling + stretching

    Squats
    warmups
    225 x 4 x 4

    Bench
    warmups
    145 x 10 x 2

    Tate press
    40x10
    40x10

    Weighted dips s/s w/ close grip triceps pushdowns
    warmups
    45x12 / 255 x failure
    45x9 / 255 x failure

    Leg extensions
    warmups
    125x12
    125x12

    Seated leg curls
    warmups
    100x12
    100x12


    For some reason my body wasn't ready for todays workout. I also ate something that had my stomach in knots during the workout.
  18. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/12/11

    AM: 3g AI DAA

    15 minutes foam rolling + stretching

    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    235x2
    245x2

    Bench
    warmups
    190x5
    190x5

    Close grip bench
    170x5
    170x5

    Incline
    no incline

    Weighted dips
    warmups
    45x8
    70x5
    90x3
    90x3
    90x3 dropset BW x 27

    Tate press
    30x12
    30x12

    Hanging knee raise s/s w/ pull-ups
    BW x 21 / 8
    BW x 23 / 8
    BW x 14 / 8


    Had a great workout. I skipped incline again because of the extremely long wait.
    I hope that I will get a chance to do incline next week but the weight might be difficult since I skipped the last 2 weeks.
  19. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/14/11

    AM: 3g AI DAA

    15 minutes foam rolling + stretching

    Squats
    warmups
    225x3
    235x3
    235x3
    235x3

    Weighted pull-ups
    BW x 14
    25x8
    45x4
    45x4
    45x4

    Hammer strength ISO-row

    Preacher curls
    85x12
    85x12

    DB shrugs
    85x15
    85x15

    Seated calf raise
    90x12
    90x12
  20. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/16/11

    AM: 3g AI DAA

    20 minutes foam rolling + stretching

    Squats
    warmups
    225 x 2 x 8

    Bench
    145x10
    145x10

    Tate press
    30x12
    30x12

    Weighted dips s/s w/ close grip tricep pushdown
    BW x 20 / 220x15
    45x8 / 255x failure
    45x8 / 255x failure
    45x7.5 / 255x failure

    Lying leg curls and leg extensions

    Back extension (w/ bands) s/s w/ Ab wheel
    MTBx8 / 5
    MTBx8 / 5
    MTBx8 / 5

    MTB = medium tension band


    Finals over, had a great workout!
  21. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/18/11

    AM: 3g AI DAA

    Stairs
    40 flights wearing 80+ lbs of gear.
  22. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/19/11

    AM: 3g AI DAA

    20 minutes foam rolling + stretching

    Squats
    warmups
    225x2
    235x2
    235x2
    245x2
    245x2

    Bench
    warmups
    200x5
    200x5

    Close grip bench
    175x5
    175x5

    Incline
    140x5
    140x5

    Weighted dips
    bw x 12
    45x8
    90x5
    90x5
    90x5

    Standing single leg curl

    Ab wheel
    5
    5
    5

    Bicep curls
    35x15
    35x15

    My hips were tight from the stairs yesterday and the circuit training we did this morning when I got off my shift.

    Scheduled is goofed this week because I picked up a extra shift on Friday so I won't be able to go for my squat max that day, instead I will push it forward to Thursday morning and will hit my light chest / back on Wednesday.
  23. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/21/11

    AM: 3g AI DAA

    Hammer strength ISO lat pull down
    warmups
    3 plates x 5
    3 plates x 5
    3 plates x 5

    Hammer strength ISO row s/s w/ bent over barbell row
    2 plates x 15 / 135x12
    2 plates x 15 / 135x9
    2 plates x 15 / 135x5

    Hanging knee raise s/s w/ pull ups
    20 / 8
    23 / 11.5

    Back extensions

    Curls


    Will go for my squat max tomorrow instead of Friday.
  24. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/22/11

    AM: 3g AI DAA

    Squats
    warmups
    265x1
    275x1 - PR


    Today was my max out day. The program generated that my new max would be 262.5 so I hit 265 for 1 and decided to add 10 more and hit it.

    I will continue the bench program for the full 12 weeks and next week I will deload to get ready for another 6 weeks of the Russian Squat program.

    I hope everyone has a good holiday!
  25. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/26/11

    15 minutes foam rolling + stretching

    Bench
    warmups
    210x5
    210x5

    Close grip bench
    185x5
    185x5

    Tate press
    35x12
    35x12

    Weighted dips
    bw x 15
    45x8
    90x5
    90x5

    Ab wheel
    8
    8

    Bulgarian lunge, front squat, standing leg curls, donkey calf press.

    Leg work was all light weight and higher reps for my deload week.
  26. Elite Member
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Age
    33
    Posts
    6,254
    Rep Power
    719847

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Ive been doing 5x5 as of recent and had a question maybe you could help me out with... Any suggestions to replace the tate press with? The tendon that runs over my right elbow pops back and forth over the elbow as I go down and then back up. It's pretty darn discomforting and I feel I have a slight moment of weakened strength in my elbow to hand when it happens. Not sure if that will be good when I jump up in weight lol, it being directly over my body and all
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  27. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/28/11

    Back

    Hammer strength ISO lat pull down
    warmups
    3 plates x 5
    3 plates x 5
    3 plates x 5 + dropset

    Close grip seated row
    warmups
    230x8
    230x8
    250x8 + dropset

    Hanging knee raise
    20
    23

    Barbell shrugs
    warmups
    315x8
    315x8
    315x8

    Curls


    My diet has been horrible for the last week because of my busy schedule around the holidays this year. I worked 90 hours last week plus volunteered 8 hours on xmas morning.

    Time to get back on track so I can finish the last 6 weeks strong.
  28. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    Quote Originally Posted by CopyCat View Post
    Ive been doing 5x5 as of recent and had a question maybe you could help me out with... Any suggestions to replace the tate press with? The tendon that runs over my right elbow pops back and forth over the elbow as I go down and then back up. It's pretty darn discomforting and I feel I have a slight moment of weakened strength in my elbow to hand when it happens. Not sure if that will be good when I jump up in weight lol, it being directly over my body and all
    I ran 5x5 for a little while and really liked it until I changed to my current routine that's outlined in the OP.

    I never performed the tate press until I started the 5x5 routine and I have carried it over to this one because I love the exercise. I don't go to heavy and I concentrate on the right muscles and the lockout. The only thing that comes to mind as far as a replacement exercise would be close grip bench press. If you are still worried about the weight being over you with that exercise then you can always perform it on a smith machine with the safety guards in place just incase you have a accident or a muscle becomes fatigued.
  29. Elite Member
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Age
    33
    Posts
    6,254
    Rep Power
    719847

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Yeah close grip bench is fine. Tate I guess is just not right. I mean 25-30lbs tweaks my elbow all weird.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  30. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    12/30/11

    Bench
    155x10
    155x10
    155x10

    Weighted dips
    bw x 15
    45x10
    45x10

    Tate press
    40x10
    40x10

    Tricep pressdown
    200x10
    200x10


    Light bench day today, going heavy again on Monday.
  31. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    1/2/12
    Week 8, Day 1


    PreWO: 200mg caffeine

    20 minutes foam rolling + stretching

    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    235x2

    Donkey calf
    135x20
    135x20

    Split squat
    95x8
    95x8

    Bench
    warmups
    215x3
    215x3

    Close grip bench
    195x3
    195x3

    Weighted dips
    BWx15
    45x5
    75x5
    90x3
    90x3
    90x3

    Tate press
    35x10
    35x10

    Hanging knee raise super-set w/ pullups
    22 / 10
    18 / 10
    15 / 8

    Leg extensions
    warmups
    200x10
    200x10



    Wow tired!

    I worked my 24 hour shift yesterday at the firehouse until 8am today then went to my part time job from 9-5 then straight to the gym.

    I still had a pretty good workout and my squats felt pretty good after I took last week for a much needed deload.
  32. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    1/4/12
    Week 8, Day 3


    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Hammer strength ISO lat pulldown
    warmups
    3 plates x 5
    3 plates x 5
    3 plates x 5

    Barbell rows
    135x15
    165x8
    165x8

    Preacher curl

    Barbell shrugs
  33. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    1/5/12

    15 minutes foam rolling + stretching

    Conditioning
    Stairmaster - 15 minutes, fat burner, level 15

    Treadmill - 2 miles

    Jumprope

    Situps

    15 minutes foam rolling + stretching
  34. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    1/6/12
    Week 8, Day 3


    15 minutes foam rolling + stretching

    Bench
    155x10
    155x10
    185x3

    Weighted dips super set w/ machine dip close grip bench (put a preacher curl bar across the handles and push down)
    warmups
    45x10 / 255 x failure
    45x10 / 255 x failure
    45x10 / 255 x failure

    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Leg extensions
    warmups
    175x10
    175x10
  35. 5x5
    New Member
    5x5's Avatar
    Join Date
    Nov 2011
    Posts
    34
    Rep Power
    52

    Reputation

    1/9/12
    Week 9, Day 1


    15 minutes foam rolling + stretching

    Bench
    warmups
    225x3
    225x2.75 <-lol

    Close grip bench
    200x3
    200x3

    Weighted dips
    warmups
    45x6
    70x4
    90x3
    90x3

    Squats
    warmups
    225x4
    225x4
    225x4
    225x4
    225x4
    225x4

    Walking DB lunges
    32.5x12x2

    Seated calf
    90x15
    90x15

    Hanging knee raise
    23
    25


    Had a random spot my bench today and he grabbed the bar at the first sign of struggle on my last rep. I specifically said that I would like help when the bar starts going back down and he panicked, still gave him the courtesy fist bump lol.

    Legs are cashed out until squats on Wednesday.
  

  
 

Similar Forum Threads

  1. Time needed to recover as you get bigger and stronger
    By rombusempire in forum Training Forum
    Replies: 3
    Last Post: 09-30-2011, 11:58 PM
  2. getting stronger while getting cut
    By natedogg151 in forum Powerlifting/Strongman
    Replies: 4
    Last Post: 12-26-2009, 11:33 AM
  3. Replies: 6
    Last Post: 08-17-2009, 09:25 PM
  4. ok who is stronger?
    By fasthumpman in forum Training Forum
    Replies: 51
    Last Post: 02-05-2008, 01:07 AM
  5. which is stronger
    By Hayazzho in forum Anabolics
    Replies: 12
    Last Post: 01-09-2005, 06:33 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in