Gettinpumpeds 5x5 log

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    Gettinpumpeds 5x5 log


    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 1
    Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x225
    Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x225
    BBRow: 1x5x95, 1x5x115, 1x5x135, 1x5x155, 1x5x165

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    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.

    --------------------------------------------------------------------------------
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    Week 2 Day 1
    Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x230
    Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x5x230
    BBRow: 1x5x95, 1x5x135, 1x5x155, 1x5x175, 1x5x180

    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.
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    Week 2 Day 3
    Had a pretty good workout today. My shoulder was hurting a little during bench but not a big deal. Hopefully everything goes smoothly.

    Squat: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x240, 1x8x185

    Bench: 1x5x135, 1x5x155, 1x5x185, 1x5x205, 1x3x240, 1x8x185

    BBRow: 1x5x95, 1x5x135, 1x5x155, 1x5x175, 1x3x185, 1x8x155

    I also did 3 sets of preacher curls and 4 sets of db behind the neck extensions and some ab work. Is there any thing else u guys think will help me out?
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    Week 3 Day 1
    Today was a good day, no shoulder or back pains which is a good for me. Mondays I dont work so I get to hit the gym early. Well heres how it went.

    Squat: 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x245
    Bench: 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x245
    BBRow: 1x5x95, 1x5x135, 1x5x155, 1x5x175, 1x5x95
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    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
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    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

    Bench: 1x5x135,1x5x185,1x5x225,1x5x24 5,1x3x255,1x8x225

    BBRow: 1x5x95,1x5x135,1x5x155,1x5x175 ,1x3x200,1x8x155

    Also did some BB Curls, behind the neck db extensions and some ab work.
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    Week 4 Day 1

    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:

    Squat: 1x5x185, 1x5x225, 1x5x245, 1x5x255, 1x5x275

    Bench: 1x5x185, 1x5x225, 1x5x245, 1x5x255, 1x5x260

    BBRow:1x5x135, 1x5x155, 1x5x175, 1x5x195, 1x5x205
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    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.
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    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.
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    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!
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    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.
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    Week 4 Day 2
    Todays workout was pretty good. I changed my deads to sumo deads. I really need to work on those. Heres how it went.

    Squat: 1x5x185, 1x5x225, 2x5x275

    MilitaryPress: 1x5x65, 1x5x85, 1x5x105, 1x5x115

    Sumo Deads: 1x5x135, 1x5x185, 1x5x205, 1x5x225
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    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.

    Squat: 1x5x225, 1x5x245, 1x5x265, 1x5x285, 1x2x295, 1x8x265

    Bench: 1x5x185, 1x5x225, 1x5x245, 1x5x265, 1x3x270, 1x8x245

    BBRow: 1x5x95, 1x5x135, 1x5x175, 1x5x195, 1x3x215, 1x8x175
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    Week 5 Day 1
    Well todays workout was pretty good. I had lots of strenght and energy. Im really starting to like squats. I hit a PR on squats and on the rows. Heres how it went:

    Squats: 1x5x225, 1x5x245, 1x5x265, 1x5x285, 1x5x305PR

    Bench: 1x5x135, 1x5x225, 1x5x245, 1x5x265, 1x5x270

    BBRows: 1x5x135, 1x5x175, 1x5x195, 1x5x215, 1x5x225PR
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    Week 5 Day 2

    Squat:
    1x5x185
    1x5x225
    2x5x275

    Military Press:
    1x5x65
    1x5x85
    1x5x125
    1x5x135

    Deadlift(Conventional):
    1x5x135
    1x5x185
    1x5x235
    1x5x255

    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.
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    Week 5 Day 3

    Squats:
    2x5x275
    1x5x295
    1x5x305
    1x3x315 PR
    1x8x225

    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x245
    1x3x275

    BBRow:
    1x5x135
    1x5x175
    1x5x215
    1x5x225
    1x3x235 PR
    1x8x175

    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.
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    Week 6 Day 1

    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x245
    1x5x275 PR

    Squat:
    1x5x225
    1x5x275
    1x5x295
    1x5x315 PR
    1x5x335 PR

    BBRow:
    1x5x135
    1x5x185
    1x5x205
    1x5x225
    1x5x245 PR

    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
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    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.
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    Week 6 Day 2

    Deads(sumo)
    1x5x235
    1x5x255
    1x5x275
    1x5x295

    Military Press
    1x5x85
    1x5x105
    1x5x125
    1x5x145 PR

    Squats
    1x5x135
    1x5x185
    2x5x225

    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.
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    Well if your not hurting so much, ya probably didn't get a good DL w/o, I feel like death every time I do them (that's why I love 'em). As long as you warm up good you should be ok, doing squats the same day is rough though, I couldn't hang that's for sure!
    Nice job on the PR btw!
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    Well actually I was hurting a little but not that much. I did have to rest a little before I started anything else.
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    Week 6 Day 3
    :bruce1:
    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x245
    1x3x280 PR

    Squat:
    1x5x275
    1x5x295
    1x10x315 PR
    1x2x340 PR

    BBRow:
    1x5x135
    1x5x185
    1x5x225
    1x8x135

    Todays workout was good but I didnt do all my sets. I had little time before the gym closed. I did take my cee, arginine, and citrulline malate pre workout. The cee didnt taste bad at all but the cm taste a little bad. I was very bloated but I dont think it had anything to do with the supps. I was bloated before I took it and all the water I drank just made me bloat. By the time I was at the gym it was gone. I think I couldve gone heavier but again my legs were hurting and I was worn out from doing 315 for 10 reps. I was only going for 5 but my spotter got me all pumped up that I just kept knocking em out. I couldve got about 4 more reps. The 340 just seemed too heavy. If my legs continue to hurt I might deload the weight for a week or two. Im gonna try to keep my bench going up. Im going to be taking the cee everyday so Im hoping that will help out. Well Im so tired Im gonna shower and go to slleep.
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    Well this morning me and my wife took the kids to the park. I walked 1 mile and jogged 1 mile. Last week I was only able to jog .5 miles. It felt so good to finish that mile. Tomorrow will be the start of my 7th week and I really havent seen much improvement on my deads. Do u guys think it would help to throw in some SLDL or RDL on Mondays to help me with my deads? I do deads every Wednesday.
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    I've found that I get better results rotating my deads with GMs, I don't get good results DLing every week if I'm Squating heavy also. You'll have to experiment and see what works for you, I would just finish this cycle as planned then try something different next. JMO
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    Week 7 Day 1

    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x245
    1x5x280 PR
    1x8x225 dont know why I did this last set I guess I thought it was Friday

    Squats:
    1x5x295
    1x5x315
    1x5x335
    1x4x345 PR I didnt have a spotter so I didnt go for the 5th

    SLDL:
    1x5x135
    1x5x185
    2x5x235
    1x8x135

    Well todays workout was good but those squats are really killing me. After this week I may deload on squats. I added the SLDL instead of doing rows just to see if that can help me out on deads. Im new to the sldl. The only thing is that the 235 seamed light but my grip was failing bad. I really need to do something about that.

    Basso: I've never done good mornings so I may have to try those. I think when Im done with this I may just go with a westside routine.
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    GMs will do wonders for your DL and Squat!
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    Week 7 Day 2

    Deadlifts(sumo)
    1x5x185
    1x5x235
    1x5x285
    1x5x305 PR

    Military
    1x5x95
    1x5x115
    1x5x135
    1x5x155 PR

    Squats
    1x5x135
    1x5x185
    2x5x225

    Todays workout was good. Deadlifts went up 10lbs. The last set on military was damn hard and on squats I squatted with a narrow stance. It felt good.
    Im thinkinf of next week doing 3 sets of 8 with less weight on everything but deads and bench. Well thats it for today guys. If any of u have any suggestions or tips let me know. Im new to this routine. Later guys.
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    Week 7 Day 3

    Bench
    1x5x135
    1x5x185
    1x5x225
    1x5x245
    1x3x285 PR
    1x8x245

    Squats
    1x5x275
    1x5x295
    1x5x315
    1x5x335
    1x2x355 PR (didnt have a spotter so I didnt attempt the third, felt heavy)
    1x8x275

    SLDL
    1x5x135
    1x5x185
    1x5x235
    1x5x255
    1x8x135

    Todays workout was tough. My legs have been hurting and today my knees were hurting too. Next week I might just skip legs or maybe do like 3 sets of 8 with lighter weight. The only thing I wont change is Bench and Deads. I noticed I looked more vascular today. I actually had veings all down my arms. It must be from the arginine. Well Im about to eat and rest. If anyone has any suggestions as to what to do maybe for like 2 weeks to deload or squats and rows let me know. I appreciate all the help u guys can give me. Later.
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    Week 8 Day 1

    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x245
    1x3x285
    1x4x285 PR
    1x3x285
    1x13x225

    DB Incline Bench:
    1x8x55s
    1x8x80s
    1x6x100s

    Tricep Extensions(incline bench):
    1x10x30s
    2x8x35s

    Behind the neck Extensions:
    1x8x50s
    1x8x55s
    1x8x60s
    1x8x70s

    Preacher Curl:
    2x8x25 each side(close grip)
    2x8x25 each side(wide grip)

    Todays workout was good. My triceps are so damn pumped. It must be from the Nutral Planet mass stack. I didnt follow the 5x5 today. I might not do it this week. My knees and legs were hurting me bad this weekend keeping me from getting a good nights sleep. I rubbed icy hot on them for a couple of days and took some pain relievers. The pain has almost completely gone away so I didnt want to do any squats this week. 285 today seemed tough. I didnt get a spotter until the last set so I was already burned out. Next week I will go back to the 5x5 and hopefully I can get past this 285.
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    Week 8 Day 2

    Deads(sumo)
    1x5x135
    1x5x185
    1x5x235
    1x5x285
    1x2x315 PR

    Military Press
    1x5x65
    1x5x95
    1x5x115
    1x5x135
    1x5x155

    Todays workout was pretty good. Didnt do squats today, knees still hurting. I wrapped my knees today and they felt good during deads. My grip was failing with 285 after 2 reps. I finished the last 3 reps with just 3 fingers on my right hand. On 315 my grip failed from about half way up. I did about 4 sets of chin ups wide grip. I can only do about 4 so I was using the weight for assistance. Also did 4 sets of lat pulldowns and 4 sets of hypers. Im hoping next week my bench will go up and my knees will stop hurting. Later guys.
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    Hi,

    I've done a few of Bill Starr's 5x5 cycles, also intermediate. I start at 80% and go to 105-110% then deload. At the 6 week mark i'm really run down, it's a tough program. What helps for me if it's starting to get real havy but you don't want to restart yet is to drop de wednesday squat, keep all of the weights the same as the week before and drop 1 or 2 sets on all exercises. Then return to where you were and the next week I can uasually add 5% again. You gotta try e few runs to see how your CNS handles the load. It's trial and error, but don't go too far, I got sick pushing it and couldn't lift for 3 weeks!

    Good luck !!!
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    Thanks man, Its been getting damn hard on squats so I've stopped doing them this week. I'm gonna deload for sure next week on squats. I think I can still go heavier on bench I just need to have a spotter.
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    I don't think deloading is very usefull on squats if you're already taking a week off now.

    BTW, I've noticed increasing your carbs if you're starting to feel run down helps a lot too. If I don't get in enough carbs my squat is the first to suffer.

    This program has done wonders for my physique. It really packs on mass.
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    Hey Guys,
    What do you do for your arms. Do you follow the 5x5 design like the one for chest or back or you do only 2 or 3 sets per week as per Bill Starr?
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    Quote Originally Posted by Rostam
    Hey Guys,
    What do you do for your arms. Do you follow the 5x5 design like the one for chest or back or you do only 2 or 3 sets per week as per Bill Starr?
    I do 3x8 bb curls and weighted dips on friday for the "beachwork" part, however I don't think it's contributing much, your arms will grow anyway.
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    Yeah I just do about 3x8 for bis and 3x8 for tris on Fridays. Well heres how today went. I didnt follow the 5x5 this week but thats just cus my knees were really killing me.

    Week 8 Day 3

    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x245
    1x5x285 PR

    Incline Extensions:
    1x8x25s
    1x8x30s
    1x8x40s

    OH Extensions:
    1x8x50s
    1x8x60s
    1x8x70s
    1x8x80s

    Preacher Curls:
    1x8x10 each side
    2x8x25 each side
    1x8x30 each side

    Seated DB Shrugs:
    1x8x55s
    2x8x80s
    1x8x90s

    Well thats about it. Todays workout was good. My knees are actually feeling a lot better but Im still gonna wait another week before I decide to work them out again. I think the rest will help me out and hopefully help me set a new PR on squats. Bench was easy today. I did all sets on bench in under 10 minutes. My last set was with only like 30 -45 seconds rest. I was feeling so pumped that I just went for it. I think the creatine and arginine are really kicking in now. Im hoping my bench just keeps getting better. Well thats it for me later.
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    Week 9 Day 1

    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x265
    1x3x290 PR

    BBRow(reverse grip):
    1x5x95
    1x5x135
    1x5x155
    1x5x175
    1x5x195

    Todays workout was pretty good and pretty fast. I didnt do squats again but next week I will be back and will continue the routine. Again I did bench really fast with about 1 minutes of rest in between sets. 290 didnt seem that heavy. After that I did some cable tricep pushdowns and that was all it. Well its time for me to eat some chicken. Later guys.
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    Week 9 Day 2

    Deads:
    1x5x135
    1x5x185
    1x5x235
    1x5x285
    1x2x325 PR
    1x1x355 PR

    Military Press:
    1x5x45
    1x5x65
    1x5x85
    1x5x105

    Well todays workout was good. I started out with deads and my grip was a little better this time. I think I wouldve got 325 5 times but my grip was failing on the 1st one. I managed to get the 2nd one with 3 fingers. 355 was jus to see if I could do it without losing grip. I lifted it pretty easy but my grip was failing from the start. I got it though. I also did 4 sets of pullups, 4 sets of latpulldowns, and 2 sets of hypers. Well thats it for me. Later guys.
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    Week 9 Day 3

    Bench:
    1x5x135
    1x5x185
    1x5x225
    1x5x265
    1x4x295 PR
    1x3x315 PR
    1x10x225

    BBRow(reverse grip):
    1x5x95
    1x5x135
    1x5x185
    1x5x205 PR
    1x5x225 PR

    Preacher curls:
    1x15x5 each side
    1x10x25
    1x8x30

    OH Extensions:
    1x10x50s
    1x10x55s
    1x10x70s
    1x10x80s

    Todays workout was awesome. I did bench fairly fast today. I was gonna stop at 295 but some guys there were pumping me up and got me to do 315. I did it with no help. I can really tell this stack Im on is really working. My arms and chest were pumped up like crazy and my veins looked freaky all over my forearms. I also did some heavy BB shrugs just so I could work on my grip. Next week Im going to stick to the 5x5 but Im going to alternate the workouts like on Ripptoes. Well thats it for today guys. Later.
  

  
 

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