Pete's 5x5 workout journey

[Pistol Pete]

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

 

[Polynomial]

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?

 

[Pistol Pete]

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?

 

[Polynomial]

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.

 

[Pistol Pete]

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.