time for 5x5 to get stronger

[5x5]

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.html?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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

11/19/11

30 minutes stretching + foam rolling

 

[5x5]

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.

 

[5x5]

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

 

[5x5]

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

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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

 

[5x5]

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!

 

[5x5]

12/18/11

AM: 3g AI DAA

Stairs
40 flights wearing 80+ lbs of gear.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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!

 

[5x5]

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.

 

[CopyCat]

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

 

[5x5]

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.

 

[5x5]

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.

 

[CopyCat]

Yeah close grip bench is fine. Tate I guess is just not right. I mean 25-30lbs tweaks my elbow all weird.

 

[5x5]

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.

 

[5x5]

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.

 

[5x5]

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

 

[5x5]

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

 

[5x5]

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

 

[5x5]

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.