Pete's 5x5 workout journey

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    Pete's 5x5 workout journey


    Well, I thought I'd join in on the trend & put together a training log here. I've started a 5x5 workout program that Bar Stud gave me. It's simple...

    Monday - Squat, Bench, Row - (Assistance - Hypers, Sit Ups)
    Wednesday - Squat, Deadlift, Military - (Assistance - Pull Ups, Sit Ups)
    Friday - Squat, Bench, Row - (Assistance - Barbell Curl, Tri Extension)


    Today was the first day, so it took a bit of work getting to my 5rep max, but here goes...


    21st January 2008


    Squat
    Warm up - 40kg x 12
    Working sets 67.5 x 5 x 5

    Bench Press
    Warm up - 35kg
    Working Sets - 52.5 x 5 x 5

    JS Rows
    Warm up - 40kg
    Working Sets 55kg


    Hyperextention 3 x 8 *using a 15kg plate across my chest*

    incline Sit ups 3 x 20

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    I did something similar, but based on these weights you might be better served by a linear progression program like Starting Strength. This particular 5x5 is an intermediate version and although you will get gains, they might not be as fast as with a beginner program. What's your height/weight?
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    These are actually my 5rep max lifts! I am pretty little after all!

    What's linear progression? As in 35,45,55,60 ? Why do u suggest this?
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    Quote Originally Posted by Pistol Pete View Post
    These are actually my 5rep max lifts! I am pretty little after all!

    What's linear progression? As in 35,45,55,60 ? Why do u suggest this?
    I mean increasing your work set weight at pretty much every workout. Novices can do this given a good diet and rest.
    So, it would be a very similar setup to what you have here, but do 3 work sets of 5 reps instead, and try to add weight to the bar at every workout:

    Here's an example not including warm-ups:

    {reps}x{sets}:
    Workout A
    Squat 5x3
    Press 5x3
    Alternate Deadlift 5x1 with power cleans (3x5)

    Workout B
    Squat 5x3
    Bench Press 5x3
    Back extensions
    Chin ups failure x 3

    Alternate ABABAB... so one week you'll press twice and one week you'll bench twice.
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    Wednesday, 23rd January 2008

    Squats
    40kg x 12
    65kg x 5
    65kg x 5
    65kg x 5
    65kg x 5
    65kg x 5

    Shoulder press - Deadlift superset

    17.5kg x 5
    90kg x 5

    This superset was done by doing 5 shoulder presses, then 5 deadlifts, following by 5 shoulder presses, 5 deadlifts...you get the jist, resulting in a full 5 sets.

    Barbell curl
    20kg x 12
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5

    Tricep Pushdown

    140 x 12
    150 x 5
    150 x 5
    150 x 5
    150 x 5
    150 x 5

    I finished the session off with a half an hour cardio session of gentle walking on the tredmil.
  

  
 

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