3 x 5 wrap-up & Future Endeavours.

[Yips]

LIFTS

1RM @ Mid-October

Squat: ---
Deadlift: ---
B/B Bench Press: 80kg
Barbell Row: 65kg
Military Press: 52.5kg

5RM @ Mid-October

Squat: ---
Deadlift: ---
B/B Bench Press: 65kg
Barbell Row: 60kg
Military Press: 42.5kg

* Had sore groin so couldn’t test dead and squat.

---------------------------------------------------------------------

Started 3 x 5 -- 15 / 10 / 06
Finished 3 x 5 -- 7 / 2 / 07

Lift Statistics

Front Squats – Started: 30kg x 5 reps / Current: 77.5kg x 5 reps (3 sets)
*No access to squat rack and can’t power clean properly.

Deadlifts – Started: 60kg x 5 reps / Current: 130kg x 5 reps (1 set)

Pendlay Rows – Started: 50kg x 5 reps / Current: 71kg x 5 reps (3 sets)

B/B press – Started: 32.5kg x 5 reps / Current: 51kg x 5 reps (3 sets)

Flat D/B – Started: 20.5kg x 5 reps / Current: 33kg x 5 reps (3 sets)

Dips – Started: BW x 6 reps / Current: +19kg x 8 reps (2 sets)

Pretty happy with my gains in strength whilst adhering to the 3 x 5 program, but right now I am stalling, or have stalled on all the lifts, and am considering changing programs.

My bodyweight increased from 75kg to 81kg over that period, and I am noticeably thicker through my back, chest and traps. My quads have probably responded best to the 3 x 5 method of training and the 3x per week squatting.

Dilemma

I have two options that I am seriously considering. DeFranco WS4SB routine or HST, and am probably leaning more towards the ‘Westside for Skinny Bastards routine’. Anyone that has any recommendations or advice would be greatly appreciated.

*Initially I was going to go straight from the 3 x 5 program to the intermediate 5 x 5 program, but without a squat rack at home (going to get one constructed soon), I thought It would be better to wait until I have stands of some sort.

My primary goals are as follows: #1 Increase muscle mass & #2 Increase strength.

Thanks in advance for any help or feedback.

 

[Lone Trooper]

Go buy stands and two 30" sawhorses for racks.

Either that, or go to the intermediate routine anyway. The programming still works, just use another exercise for legs for now. Or just forget legs for a little bit. Work with what you've got, but don't radically switch programs.

Biggest mistake I've seen people make is switching from program to program. The style you're using now works. 3x a week full body. That will likely ALWAYS work unless you have horrible recovery capability, in which case you try something else. Otherwise, stick to fullbody, and TWEAK things. Start working to progress weekly, not every session. Frequency of progress changes. If you fail to make a lift three times, scale back to 80%, ramp up, and try again. If you have to scale back twice, and then ramp up and fail the THIRD time, it's time to change things. New rep range. Nothing drastic, just switch it a bit. Maybe a new exercise. Maybe you need to increase the sets and LOWER the reps to triples (assuming you were doing 5's). Whatever. Point is, make small, incremental changes, not huge ones like jumping into other routines.

Trust me. I know all.

 

[anotherbutters]

I agree with LT. Cut down to twice or once per week gains, or just jump on the intermediate 5x5 if you prefer having something to follow. Don't go making a drastic change after you've done so well so far.

 

[bigred133]

+1
sawhorses and the 5x5