My new 5x5 work out. But I have some questions...

UnknownSoldier

UnknownSoldier

UnknownSoldier

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Right well here it is... (basically Bill Starrs I think)

Monday
Squat 5x5
Bench 5x5
Barbell Row 5x5
Weighted Sit ups (8Kg)4x15

Wednesday
Squat 4x5
Incline DB benchpress 4x5
Deadlift 4x5
Sit-ups 3x20

Friday ( I am not looking forward to this :P)
Squat 4x5 , 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Row 4x5, 1x3, 1x8
Weighted Dips 3x8
Preacher Curls 3x8
Triceps Extenision 3x8

I did the Monday work out today with the following weights:
Monday
Squat 5x5 (100,115,120,125,130)Kg
Bench 5x5 (70, 72.5,75,77.5,80)Kg
Barbell Row 5x5 (50,52.5,55,57.5,60)Kg
Weighted Sit ups (8Kg)4x15

I think I judged the weights pretty well apart from in the BB Row were I think that I could have done more. I reached my 5RM on the bench and was very close to it on my squats. I need to get a belt before I go for more on squat I think + my spine is getting a hammering.

Is this ramping up a good idea?

I am going to do this for 4 weeks and see how it goes for me. I will keep a log here so that people interested in the 5x5 can see how well it works with me.
 
GordyR said:
Good stuff mate. Looks to be Bill Starr's exactly to me. Well with the exception of you using DB's for the inclines. :)

One thing though, you say you hit your 5RM on bench today? Well if this is your first week then you shouldn't have yet.

I think you might be misunderstanding part of the way this workout works. You shouldn't be hitting your current 5 rep maxes until around the 4th week so you will want to give the program longer than 4 weeks. The idea is that you are starting lighter than you can actually handle on week 1 and build up to your max on around week 4 then after that you should be trying for PR's each week until you fail consecutively. Then deload and start again calculating from your new 5 rep maxes. Once you stop getting gains from this, swith to dual factor/periodisation etc.

You can download a sample workout template in excel format which should calculate your weights for you from here...

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Essentially when calculating your weights for each workout you should put your current maxes at week 4 and work backwards subracting from the weight in intervals for weeks 1-3. If that makes sense. It's all about progressive loading.

Hope this helps mate.
Click to expand...

Hmm interesting...the thing is I have actually been doing the 3 day split up till now and progressing by about 1-2Kg(in terms of what I can lift per set) a week for the past few months. Doesnt this mean that I have done a certain degree of loading? I dont really want to lower the weight I am lifting. I enjoy feeling steamrollered after I leave the gym. BTW thanks for the link Gordy...
 
I dont think I was squatting to my current 5RM but I was pretty close I think. TBH I think that when I do squats I never squeeze as much out of it as I can - its just that my body feels like its going to explode(but not due to the muscles not being strong enough).

So you dont think that my 3 day split will have built up the 'progressive strength gain' sufficiently?
 
sorry DOMS?

I try and do my squats so my knees are bent 90 degrees.

Well I have 4 weeks at Uni and then I have wont have easy access to the gym plus I am going on holiday. I dont really have the time to do this do I? Is there something intense that I can do over the next four weeks and then rest after that?
 
OK well I have been doing this regime for three weeks not and I have seen some major improvements:

Bench 3RM 85Kg (was 80Kg)
Row 3RM 65kg (was 60Kg)
Squat 3RM 137.5kg (was 130Kg)

I have to note that I have also missed a few sessions so infact I am only about 2.5 weeks into the regime in terms of exercises. Seems to be going OK but for the first two weeks I was shattered by the weekend.
 
One question though...

On my benchpress I managed to get through the 4x5, then the 1x3 (3RM) but when it comes to do the last 1x8 I just can get past the 6th-7th rep. Should be waiting before I increase the weight? I am sure if I rested longer I might be able to do 8 reps on the last set. Does it matter that you dont complete the full 8 reps ( I probably could do this with some assistance)


P.S That squat vid is a amazing! :eek:
 
I have been really pleased with the result of this program. The guy who I trained with has also blasted through his maxes. Previously he could only bench 72.5 (3x8) and yesterday he did his 3RM at 80KG.

Gordy I think you are right in saying that the regime would be killer if you started at you max but I actually did not follow the regime to the letter. on average I was probably doing only 2 of the three days per week (and carrying on from where I left off the week after!) which means by SNS and muscles had time to recover.

I tried to get into a t shirt that I hadnt worn since about 1 month ago (it was fitted then) but now its just plain uncomfortable :D

I think after I finish this regime (i.e at this rate in two and a half weeks) I will go back to my 3 day split (3x8 non linear progression) and see how well my strength increases translate 3x8. What do you think?
 
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