5x5 log: My body is ready

Skeptic

Skeptic

Skeptic

Soldato
Joined
18 Oct 2002
Posts
4,158
Location
UK
Been at the gym for a while, but took a year out because of laziness and other pathetic excuses. Used to have reasonable stats - hoping to bump my numbers up fairly quickly. Going to be doing a 5x5 routine, following the principles here;


Current stats + starting weights:

5'10, 80kg

Bench 40kg (5x5)
Deadlift 80kg (1x5)
Squat 65kg (5x5)
OHP 25kg (5x5)
T-Bar row 40kg (5x5)

Bulking on around 2500 kcal

Roughly ~250c/90f/190pro

Log is for monitoring my progress - will post form vids and pics asap.

tumblr_lnbwbzIJqc1qlmjjko1_500.gif
 
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Day 1:

Squat:

Bar x lots
40kg x 8 x 1
60kg x 5 x 5

Bench:

Bar x lots
30kg x 8 x 1
45kg x 5 x 5

Deadlift

60kg x 8 x 3
80kg x 5 x 1

Tbar row:

30kg x 8 x 2
40kg x 5 x 5
 
Day 2

Squat:

Bar x lots
40kg x 8 x 1
65kg x 5 x 5

OHP

20kg x 8 x 2
25kg x 5 x 5

Deadlift:

60kg x 8 x 3
85kg x 5 x 1

Shrug

60kg x 3 x 8

Rubbish today - gym too busy but nobody able to spot me - too busy with brocepts. WTB squat cage.

ptVza.gif.png
 
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Today:

Squat:

Bar x lots
40kg x 8 x 1
67.5kg x 5 x 5
60 x 5 x 1

Bench:

Bar x lots
30kg x 8 x 1
50kg x 5 x 5

Deadlift

60 x 3 x 8
90 x 1 x 5

Tbar row:

20kg x 8 x 2
35kg x 3 x 10

Feel more volume is needed but squat form was poor today - still no squat cage.
 
I've read stuff saying to only do 1 deadlift per set as 5x5 deadlift is just too draining and you won't get the best out of it.

How do you feel with your deadlift? Is the 1 rep on your work set enough?
 
Meths said:
I've read stuff saying to only do 1 deadlift per set as 5x5 deadlift is just too draining and you won't get the best out of it.

How do you feel with your deadlift? Is the 1 rep on your work set enough?
Click to expand...

I do 5 work reps - reasonably slow and squeeze at the top. So I have 3x8 warmup and 1x work set. This works for me - particularly with squatting the same day.

I feel often that back needs more work so that's why I row too. 5x5 is a legit programme but I just like a little more volume.
 
I found when doing stronglifts that 1x5 in the deads just wasn't enough. 3x5 is much better, and I stuck with 5x5 for it.

Also there is a version with accessory exercises in it I think for any beginner your missing out if you don't do the assistance stuff as well.

Pull ups/chin ups
Dips
Another row variation would be good, BoR or DB would be two good choices.

Also shrugs are a trap isolation with high levels of "can easily be done wrong and lead to mongy shoulder issues" that you would not go wrong just dropping them. If you feel your missing something try adding in seated dumbell rows superset with front db raises. No silly big weights and all the pump :)
 
Skeptic said:
I do 5 work reps - reasonably slow and squeeze at the top. So I have 3x8 warmup and 1x work set. This works for me - particularly with squatting the same day.

I feel often that back needs more work so that's why I row too. 5x5 is a legit programme but I just like a little more volume.
Click to expand...

I found the answer tonight on my first session.

Went straight into 5 sets of 5 deadlifts using 105kg and found that by the 4th set my grip on the bar had gone to jelly while my back and legs could have dealt with a lot more weight.

Had to cut the last two sets to 4 reps each so I didn't drop the bar on my knees.
 
Chalk of some variety. I have got to the point where my grip has caught up with my lifting, now I just need to push through my deadlift plateau to need to use my chalk again :)
 
1st session back after being really ill - weak as hell but just wanted to get a bit of a session in and then back to linear progression on Friday.

5x5 Bench / DL / Squat: 50/60/60
 
you started with gifs but have failed us, read the other logs that are providing us with visual glory again and amend your ways :p


First sessions back are always hard, but stick with it and you will be back to normal quite quickly :)
 
Morba said:
you started with gifs but have failed us, read the other logs that are providing us with visual glory again and amend your ways :p


First sessions back are always hard, but stick with it and you will be back to normal quite quickly :)
Click to expand...

Sorry bro.

Here's a gif of me doing OHP today:

hF02aXW.gif


(not srs) :p
 
Strong gif.

I always see coming back after a break as giving your body a chance to build specifically what it's lost. If you don't push it too hard you'll be back to strength in no time.
 
Squat:

Bar x lots
40kg x 8 x 1
60kg x 5 x 1
70kg x 5 x 5
60kg x 8 x 1

OHP

20kg x 8 x 2
35kg x 3 x 5
30kg x 2 x 5

Deadlift:

60kg x 8 x 3
105kg x 5 x 1

Shrug

60kg x 3 x 8

T-bar row:

20kg x 10 x 1
42.5kg x 8 x 2

105kg DL yeah...brofist!

590955908124400730831600.gif
 
......Or just a shelf...Or the top of your toilet...Anything really :p

Get some more pics up Skeptic, will be good to show compare progress for yourself later down the line :)
 
Squat:

Bar x lots
40kg x 8 x 1
60kg x 5 x 1
75kg x 5 x 5
60kg x 8 x 1

OHP

20kg x 8 x 2
35kg x 3 x 5
30kg x 2 x 5

Deadlift:

60kg x 8 x 3
80kg x 8 x 2

Shrug

62.5kg x 3 x 8

CGBP

35 x 10 x 3

Struggling to put extra weight on my OHP session on session now - adding more weight each session w/ squat though. Eat more or change routine?

iCE49KJGLCA8t.gif
 
Squat:

Bar x lots
40kg x 8 x 1
60kg x 5 x 1
77.5kg x 5 x 5
60kg x 8 x 1

Bench:

Bar x lots
30kg x 8 x 2
55kg x 3 x 5
50kg x 2 x 5

Deadlift

60kg x 2 x 8
80kg x 1 x 5
100kg x 1 x 5
80kg x 1 x 8


Various other things - 30kg x 3 x 10 DB press / dips etc

tumblr_lrhcukgEuV1qjqu9a.gif


GOD DAYM why is my bench so poor? I think there's more in the tank but no spotter = no thanks jeff.
 
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