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5x5 advice

Theme10

Theme10

New member
Hello yall. I have been viewing from a far and have learned that there are very knowledgeable people on here. I am looking to change up my routine and go with sl5x5. I am 6 1" 205 and have been training for multible years. I am currently on a 4 day split and was going to run a beast or hela stack on my current routine. Since I have decided to change it up I was wondering if I should get into the 5x5 for a while before starting my stack. I have everything for either cycle just seems wierd to me to drop weight way down while on cycle. I need some of yalls wise input please. I was thinking beast, n2guard, joint support while on. Post cycle daa after. Hcgenerate the whole time. Thanks for the help

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Thanks for the link. I have studied that link and it doesnt answer my question about the stack. Im peaked on my split but when I switch to the 5x5 I will drop weight at the start of it. I dont know if I should get into the 5x5 for a month or so before I start the beast or start it from the begining.

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Hey bro. If it were me I would hold of on the stack.
I would do the SL 5x5 at the intermediate level. Then I would take a week or 2 off.
After that I would do the cycle and hit that SL intermediate 5x5 again.

The reason that I would do it this way is cuz the first time thru you are gonna learn alot about the 5x5 and how it works.
You are also gonna lean about the wieghts that you need to be starting with and learning about how food you need to eat to benefit from the workout.
Good luck and let us know how it goes.
 
I started my 5x5 today. Boy did things seem wierd being that light but I fought the urge of habit and stayed light.
12/19
Squat 45x7 65x7 75x5x5x5x5x5
Bench 65x15 85x15 95x5x5x5x5x20 145x7x7
Row 65x10 75x7x5x5x5x15
Pullups 5x5x5x5x5
Cable fly 50x10x10
Tri pushdown 140x10x10x10x10x10
I weighed 200.8 today. Ate 3400 calories. 221 protein I need to get that up. Hope yall can understand my layout here. I will try to keep this up and work the program like it is written up.

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Theme10 said:
I started my 5x5 today. Boy did things seem wierd being that light but I fought the urge of habit and stayed light.
12/19
Squat 45x7 65x7 75x5x5x5x5x5
Bench 65x15 85x15 95x5x5x5x5x20 145x7x7
Row 65x10 75x7x5x5x5x15
Pullups 5x5x5x5x5
Cable fly 50x10x10
Tri pushdown 140x10x10x10x10x10
I weighed 200.8 today. Ate 3400 calories. 221 protein I need to get that up. Hope yall can understand my layout here. I will try to keep this up and work the program like it is written up.

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Click to expand...

I see you added in some accessory work. Fine for now but soon you will be loosing that bro, so just take it as it comes.
 
I appreciate the advice Zed Ill take all you have. Today,12/21, was workout b.
Squat 45x10 65x10 85x5x5x5x5x5
Ovhd press 45x10 65x10 75x5x5x10x10x10
Dl 95x10 115x10 135x5x5x5x5x5
Pushups 25x25x25x25x25
Preacher curls 60x10x10x10x10x10
I obviously added extra work again because the weights are light but I will back that off as things get heavy. I will also start just going up 5 pounds on squat from here on out. Do things look ok. Im trying to keep my calories up and diet good.

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Lookin good bro, you doin fine.
Keep on with it and GROW!!
 
Had to get an early workout today. 12/23/11. Squats 45x7 65x7 90x5x5x5x5x5. Bench 65x20 85x20 115x10x10x10x10x10. Row 65x10 75x10 85x5x5x5x5x15 dips 15x15x15. Enjoying the program should work well. Ready for weight but the turtle always wins every time I read the story.

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"Ready for weight but the turtle always wins every time I read the story"

Outstanding bro. I love that and you are dead right too!
 
Back to work today. Im out of town so I just paid a day rate at the local gym. I got a fast paced workout today because this gym had one of those guys that doesnt really workout but just walks around and tells everybody what they need to do while he does pull ups on a counter weight machine. Needless to say I was incredibly impressed.lmfao. Squats 65x10 85x10 95x5x5x5x5x5 ovhd 65x10 75x10 80x5x5x5x5x5. Deadlift 145x5x5x5x5x5. Pull ups 25 no counter weights if you are wondering. Lol. I guess ill have to keep going to the gym for my 5x5 because santa didnt bring me a shake weight :(

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Back at home after the holidays so I got to go to my gym. Like usual I had the gym to myself. :) I weighed today since I could get on my scale. Weighed 202.6 this is a two pound increase which may or may not mean anything since I seem to fluctuate. We will see. Today was workout a. Squat 45x10 65x10 85x7 100x5x5x5x5x5. Bench 85x15 95x15 115x5x10x10x10x10. Row 65x10 75x10 90x5x5x5x5x5.
Extra work tri v push 140x10x10x10
Preachers 60x10x10x10
I am really enjoying the program so far. My knees feel a little sandy but that is usual for me. They seem to be trying to adjust to squats three times a week. Im going to make them adjust. :) im eating 3500-4000 calories a day. Does anybody know a good quick way to sneak in an extra 1000 calories? Weight gainer or something similar that is actually a good product. Thanks for the help. See ya friday.


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When i do the 5x5, I would always do a final set of about 80% of my last set and do it to failure. That totally kicks your ass. Usually only on bench press and curls though.
 
Im just adding extra work right now because the weights are still light. Im anxious for the weights to be up so im way to fried to do extra. But you are probably right going to faliure is not a bad idea right now. Im glad to see someone read the post I was starting to think I was only posting for me to read. Thanks sol

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Here is an example of the 5x5 chest w/o I do:

2 warm up sets up 135 x 15

set 1 - 135x10
set 2 - 185x5
set 3 - 225x5
set 4- 250x5
set 5- 275x5 (note- when I reach 5, I add 5 lbs to sets 4 and 5)
set 6- 225 to failure (ass kicker)

When you have hit a plateau, spend 2 workouts doing high reps. Example:

set 1 - 135x15
set 2- 175x15
set 3- 200x15
set 4- 225xfailure
set 5- 200xfailure
 
Thanks sol. Im doing the sl 5x5 right now. I add 5 pounds every workout. I realize I didnt up bench last time I screwed that up.

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Hit the gym for a light workout. Really just wanted to walk out some knee pain. Walked one mile at 4mph 8% incline. Then hit about 30 minutes of abs. Its hard to just go to the gym 3 days a week after going 4 or 5 for so long. Knees feel good. Cant wait for squats friday.

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Hit the gym today to get in my 5x5. First warmup set of squats was pretty tuff on my left knee but after I forced them out I felt great. Squats 45x10 65x10 85x10 105x5x5x5x5x5. Ovhd 45x10 65x10 85x5x5x5x5x10. Dl 135x10 155x5x5x5x5x5 pushups 25x25x25x25. Cable face pulls 110x10x10x10x10. The workout felt good today cant wait till monday. Started gloucosemine, or however the hell you spell it, to try to get rid of some of the sand in my knees.

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Back in to it today. Had a short amount of time but got my work in. squat 45x10 65x10 85x7 110x5x5x5x5x5. Bench 85x15 95x15 120x5x5x5x10x10 row 65x10 85x7 95x5x5x5x5x5 pullupsx5x5x5x5x5. Keeping my calories up around 3500-4000. Forgot to get on the scale I will get on it wed. Happy new year!

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Dont know if anybody is following but I guess this gives me a referance. I weighed in today at 201.8 I guess I'm not eating enough. Today was workout b.
Squats 45x10 65x10 85x7 115x5x5x5x5x5. Ovhd 45x20 65x10 90x5x5x5x5x5 dl 95x10 135x7 165x5x5x5. My knees felt great today. I wanted to do dl 5x5 but I didnt want to push my knees now that they feel better. Did some acc work also. v bar pushdown 140x10x10x10 rope pushdown80x10x10x10
Preacher curls 60x10x10x10.


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Theme10 said:
Dont know if anybody is following but I guess this gives me a referance. I weighed in today at 201.8 I guess I'm not eating enough. Today was workout b.
Squats 45x10 65x10 85x7 115x5x5x5x5x5. Ovhd 45x20 65x10 90x5x5x5x5x5 dl 95x10 135x7 165x5x5x5. My knees felt great today. I wanted to do dl 5x5 but I didnt want to push my knees now that they feel better. Did some acc work also. v bar pushdown 140x10x10x10 rope pushdown80x10x10x10
Preacher curls 60x10x10x10.


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Click to expand...

x nay on the preachers theme.
Search Nelson Montanas Bicep workout.
I think its on the forum somewhere

DrOiD BioNiC EF App!
 
Actually got this workout in yesterday just havent had time to log. My left knee was acting up again but it feels good today. I feel like the program is working even though the weights are still less than I was used to. My legs as a whole feel much sturdier from squats three days a week. Really want to add some beast thats sitting on my shelf to really help the growing. Squats 45x10 85x10 115x5x5x5x5x5 bench 85x20 105x20 125x5x5x5x10x10 row 65x10 85x7 100x5x5x5x5x5.
Dips 12x12x12. My normally empty gym was busy which sucks I like to have it to myself. Maybe it will sliw down in a few weeks. Weighed in today 205.

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Theme10 said:
Actually got this workout in yesterday just havent had time to log. My left knee was acting up again but it feels good today. I feel like the program is working even though the weights are still less than I was used to. My legs as a whole feel much sturdier from squats three days a week. Really want to add some beast thats sitting on my shelf to really help the growing. Squats 45x10 85x10 115x5x5x5x5x5 bench 85x20 105x20 125x5x5x5x10x10 row 65x10 85x7 100x5x5x5x5x5.
Dips 12x12x12. My normally empty gym was busy which sucks I like to have it to myself. Maybe it will sliw down in a few weeks. Weighed in today 205.

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New Years resoulution gym gowers.. your prolly right.
 
Thats what they seem to be. I like to see people do well and make themselves better but I prefer they do it at a different time than I do.

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Tons of energy in gym today. Got my normal 5x5 then just kept adding accesories. Squats 45x10 65x10 125x5x5x5x5x5 ovhd 45x15 65x10 95x5x5x5x5x5 dl 135x5 155x5 170x5x5x5 pullupsx5x5x5x5x5 hammer curls 30x10x10x10 bb curls 55x10x10x10
Var pushdown 140x10x10x10 rope pushdown 70x10x10x10. I alternate my tri exercises and do the rope real slow and hold on the ext. Added beast today couldnt resist any longer. Cant wait to see the outcome. I obviously added the joint support and n2guard to go with it.

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Theme10 said:
Tons of energy in gym today. Got my normal 5x5 then just kept adding accesories. Squats 45x10 65x10 125x5x5x5x5x5 ovhd 45x15 65x10 95x5x5x5x5x5 dl 135x5 155x5 170x5x5x5 pullupsx5x5x5x5x5 hammer curls 30x10x10x10 bb curls 55x10x10x10
Var pushdown 140x10x10x10 rope pushdown 70x10x10x10. I alternate my tri exercises and do the rope real slow and hold on the ext. Added beast today couldnt resist any longer. Cant wait to see the outcome. I obviously added the joint support and n2guard to go with it.

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awww, you did BB curls :evil:
 
Yea on my old 4day split I did bb, hammer, and preacher. On this 5x5 I throw different acc's in to finish out workouts. I will throw in calves and shoulders probably tommorrow. I'll have to see how I feel, i'm switching back to nights right now. So I will be up for about 24 before I catch a 4hour nap before gym. Then back to work.

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I know its been a few days since I have posted but have been busy with work schedule. I did get my workouts in wednesday and today. Felt great both days. I don't know if it is the beast but I have had to force myself to leave the gym the last two workouts. I have been feeding the beast, eating like a horse. My calorie intake has been up above 4000 a day all week. Wednesday I really felt good for being off my first midnight. Wed Squat 45x10 65x10 115x5 130x5x5x5x5x5. Bench 75x10 115x10 135x5x5x5x5x5 155x5 175x5 185x5. Row 85x5 100x5 115x5x5x5x5x5 135x5 Seated calve raise 90x15x15x15x20. Friday squat 45x10 85x5 130x5x5x5x5x10. Ovhd 65x10 85x10 100x5x5x5x5x10 115x5. Deadlift 135x10 155x10 185x5 205x5. Pullupsx5x5x5x5x5x5. On pullups I alternate widegrip, close grip, and chinups.
 
looking pretty good in here! Keep it up bro! I am near the end of a 5x5 and Ive put on about 10 lbs. of muscle since I started and I am just runnin some bridge and eating good. You're gonna blow up if you eat right combined with that beast. :evil:
 
Hey bro been awhile since Ive been in here, sorry for that man.
Hold that Beast till you are at the mid way point in your first 12 weeks bro. Believe me, it will be a big help to you toward the end of the program.
In fact I would save it for the last 4 weeks. Those weights are gonna get real heavy bro.
Looking good and nice job of keeping up on your log posting bro.
Regards
Zed
 
A tip for you bro.
I also have less then stellar knees. So what I do on squat days for warm up is this.
Bike for 5 min. Low resistance but at 80+ rpm.
Then 3x12 body weight squats.Slow.
Then to the squat rack for warm up starting with just the bar and build up in increments from there. Slow and easy.
Hope this helps bro.
 
Thanks for the advice and karma. I was thinking about running the beast these four weeks. I am ramping up my finishing sets on my workouts. really loving it. I can really tell the 5x5 is working and then I was going to pct. then bridge, deload and hit it again. What do you think? I'm one week into beast. Loving it also just FYI!
 
I haven't had time to post up this week, been very busy. I did have a great week in the gym. I continued to work the program. I didn't do acc. work because I have been ramping up my finishing sets and have really noticed. I feel great and can tell strength and size have increased greatly. I should have a slower week next week and be able to post.
 
Ive put in my week of5x5 again. Ive been short on time again because me and the wife decided to knock out a remodeling job on the bedroom this week. I got all my gym visits in though. Squat is at 150 this week. My knees are feeling great but going to keep this going up 5 a workout, dont want to screw up and have a set back. Ovhd is at 115 the weight felt heavy today but felt good. I have had my arms above my head all week working so shoulders are very fatigued. Dl was at 230 today, that is feeling good. My bench is at 165 and I ramp up a few finishing sets 20 a set up to 205. My rows are at 150. They are feeling heavy but im getting them done still. Ill try to post ehen I get home from gym monday for better breakdown. Zed I have been warming my knees up on the bike before any squat warmups and it is helping thanks.

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Theme10 said:
Ive put in my week of5x5 again. Ive been short on time again because me and the wife decided to knock out a remodeling job on the bedroom this week. I got all my gym visits in though. Squat is at 150 this week. My knees are feeling great but going to keep this going up 5 a workout, dont want to screw up and have a set back. Ovhd is at 115 the weight felt heavy today but felt good. I have had my arms above my head all week working so shoulders are very fatigued. Dl was at 230 today, that is feeling good. My bench is at 165 and I ramp up a few finishing sets 20 a set up to 205. My rows are at 150. They are feeling heavy but im getting them done still. Ill try to post ehen I get home from gym monday for better breakdown. Zed I have been warming my knees up on the bike before any squat warmups and it is helping thanks.

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Impressive that you got the gym in and remodeling the house.
Nice drive....
Ihavent been posting like I used too, but I want you to know im reading your posts and progress.

DrOiD BioNiC EF App!
 
I know it has been awhile since I have posted. I am still at the 5x5. My strengh has gone way up. My knees are feeling great. I don't know if it is all the squats or the joint pills or what, but it is working great. I have not stalled on any of my lifts but rows and overhead are really getting heavy. Im keeping on keeping on. Life has really been keeping me busy and Im not posting like I want to but I will try to get better.
 
Me and one of my best friends started doing 5x5 workouts back in late 2008. He has a bad back just from bad genetic luck, but we took our time getting in to this routine and made sure we used good form and so on from day 1. We ran it together for the better part of a year, and his back problems disappeared. Life goes on, and we both quit going (I haven't posted here for over two years myself). He wasn't out of the gym six weeks before he threw his back out for the first time since before we were working out. He followed the Bill Starr rehab routine for the back (it's around on the net), and now he is fine.

This is all a very long way of saying that I really believe, and have some anecdotal evidence to back me up, that following a 5x5, that starting conservatively, sticking to your initial plan, being sure to develop and use good form always, and being patient will actually make a lot of bad joints feel much better as the bone, ligaments, tendons, and muscle become stronger and you become more flexible. I wish I had never quit going, not because I have a ways to go to get as strong as I was again, but because overall I just felt much better.
 
The 5x5 has made me feel great for sure. Im about to start week 11. I hit my first stall on overhead press. I get my second shot at it monday and im going to kick its ass. Im a big believer in the 5x5 now and I know it can help joints. I got a buddy doing it and it helped his back problems. He says his back hasnt felt this good since highschool and that was 20 years ago.

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Theme10 said:
The 5x5 has made me feel great for sure. Im about to start week 11. I hit my first stall on overhead press. I get my second shot at it monday and im going to kick its ass. Im a big believer in the 5x5 now and I know it can help joints. I got a buddy doing it and it helped his back problems. He says his back hasnt felt this good since highschool and that was 20 years ago.

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I can second that. Doing 5x5 strengthens all the supporting muscles around the spine.
 
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