Well after reading such good results with the 5x5 I decided to start one. my current maxes are bench -315 for 2 reps, squat 315 for 1 rep, and deadlift 315 for 5 with straps. I weigh about 250 right now. Bodyfat dont know but its a lot. Im gonna try to eat cleaner from now on. Currently not on any supps except protein. Well Im on week 2 but heres how my first week went. I know my squat and deads really suck but Im working on it.
Week 1 Day 2
Squat: 1x5x135, 1x5x155, 2x5x185
Military press standing: 1x5x45, 1x5x55, 1x5x65, 1x5x75 shoulders been bothering me so I took it very light
Deadlift:1x5x135, 1x5x185, 1x5x205, 1x5x225
Week 1 Day 3
Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x230, 1x8x185
Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x230, 1x8x185
BBRows: 1x5x95, 1x5x115, 1x5x135, 1x5x155, 1x3x175, 1x8x135
I also did 3 sets of preacher curls and 3 sets of dumbell behind the neck extensions and some ab work.
I think I started a little too light but I've been having some pain in my shoulders so Im gonna have to start light. Hopefully I'll get back into the 300s pretty soon.
One thing I forgot to mention is I workout M,W,F
Rows felt pretty easy and so did the bench.
Week 2 Day 2
Squat: 1x5x135, 1x5x155, 2x5x185 (felt very Light)
Military press behind the neck: 1x5x85, 1x5x105, 1x5x115, 1x5x125 these felt a lot easier than doing them to the front
Deadlift: 1x5x135, 1x5x185, 1x5x235, 1x5x255 Last set felt kinda heavy, my grip sucks. I ended up doing 4 sets of chinups and that was it. I'm hoping my deads will get better. Well time to eat and then go to sleep.
Week 3 Day 2
Well I had a good workout. Intensity was up but my deadlifts sucked. I really need to work on my grip. I think maybe next week I will lighten it up and do sumos instead of conventional. I ended up doing military to the front cus I really need to work on that.
Squat: 1x5x135, 1x5x185, 2x5x205 those last 2 sets just felt easy.
Military Press(to the front): 1x5x65, 1x5x85, 1x5x95, 1x5x105
Deadlift: 1x5x185, 1x5x235, 1x4x255, 1x5x255
Week 3 Day 3
This workout was awesome. Lots of energy and squats just felt too easy. I wanted to go heavier but Im gonna save that for the following weeks since Im only on my 3rd week. Heres how it went.
Squats: 1x5x135, 1x5x185, 1x5x225,1x5x245,1x3x255,1x8x22 5
Todays workout went good. I had lots of strength and my squats just felt too easy. I think maybe next week Im gonna change the way I do my rows and use a reverse grip. Im hoping my deads will go as easy as my squats. Heres how it went:
how long are you planning on doing this routine?? i ask b/c it is gonna be hell on your CNS if you do it for a long period of time.......
out of curiosity what made you decide to go with this kind of 5x5...not flaming ya bro, just tryin to ask questions so you can get some solid help from the board.
I was thinking of doing 9-12 weeks on this before I changed it up. I been doing a 5 day split for the past 2 years. My strenght has pretty hit a plateau. Kinda just wanted to try something different u know but I never really did squats or deads either so I kinda thought this would help me out. What kind of routine do u think I should do after this one? All help is appreciated guys.
When I've done 5x5's I do it with the same weight, in other words Bench Press 150lbsx5x5, once you actually get all 25 reps then move up 5-10lbs. It's a good volume w/o but to do it every week is pretty rough, I'd go 4 weeks then hit a couple weeks of 6-8x3's, jmho.
DLs are probably the toughest to do this with, your CNS is destroyed by DLs so I like 2 heavy sets maybe 3 if I'm feeling spunky! I've always gotten more out of doing 2 heavier sets then 4-5 lighter sets even though it's a greater volume. But if your still getting comfortable with DLs then 5x5 is pretty good to work on your form!
Im doing the Bill Starr Intermediate 5x5. It says to ramp weight up to heaviest set. I've read a few logs over on bb.com and it seems like they were getting good results. Im gonna stick to it a few more weeks as long as Im progressing but if Im not then Im gonna go with another.
Week 4 Day 3
I had a pretty good workout today. I couldnt get my 3 reps on my 5th set of squats but thats only cus I didnt have a spotter. Bench felt good and and my rows didnt feel as heavy as I thought. Heres how it went.
I had a pretty good workout today but man those deads were exhausting. I was gonna go for 275 but my back wasnt feeling to good. Im gonna be doing this routine for maybe another 4 weeks or more if I keep making progress, if not then maybe Im gonna go with westside or dc style.
Todays workout was tough. I didnt have lots of energy. I guess Im just not as energized as I am when I workout at night. Im currently not taking any supps just whey protein. Moneys a little tight right now since I just bought some furniture. Im hoping to hit a PR on bench Monday. Anyone know what kind of warmup I can do before squats cus my inner thighs are really starting to hurt. I might just reset the weights on squats and rows not too sure yet.
Todays workout was pretty good. I think because I did bench 1st it made it easier for me. Im hoping next week it will be another PR. Squats just felt too easy I think it was because I had a spotter. He didnt help but I think that because I knew someone was there to help that it made me push harder. I hit another PR on rows. The weights actually dont feel to heavy on rows its just that my grips always give out. I've actually done more weight on rows before but that was with straps. Im not using any straps ever again. Well Im hoping that Wednesday my deads go up
Today me and my wife went to the park and did some light cardio. We walked 1.5 miles and jogged .5 miles. Damn that .5 mile was very tiring. Im really out of shape. Im going to be trying to do some light cardio atleast 2 times a week now. I dont want to overdo it and lose strenght. Tomorrow is deadlift day so Im hoping to go up atleast 10s from last weeks. Thinking of doing deads first to have the energy and strenght.
Todays workout was ok. I started off with deads first so I could have more energy. I did get a Pr on them but damn I was exhausted afterwards. My inner thighs were hurting a little on squats. What do u guys think I should do to really warm them up so I wont be hurting so much? I also did a couple sets of decline bench sit ups and some back extensions. I ordered NutraPlanets Ultimate MassPump Stack, which is just cee, arginine ee, and citruline malate. It should be here tomorrow and I'll let everyone know how its working for me. I've been off creatine for about 4 months so I should see some kind of results from it.