5x5 DF\Maintenance History

[go2failure]

Instead of talking about each cycle and its workouts in a log, I'm just going to post the gains in weight and 1RM after each 5X5/Maintenance run.


5X5 DF #1

Weight --------> Before = 221, After = 224 (Low carbed most of the way through)
Incline Bench 1RM------> Before = 275 After = 295
Flat Bench 1RM --------> Before = 315 After = 335
Deadlift 1RM ------------> Before = 315, After = 345 (changed stance as well)
Squats 1RM -------------> Before (Parallel) = 315, After (Below parallel/almost ATF) = 385
Rows 1RM --------------> Before = 205, After = 245
Military Press 1RM -------> Before = 165, After = 185
Pullups 5X5-------------> Before = BW palms in, After = BW w/10lbs, palms out

Maintenance 3X3 (6 weeks, not related to 5X5)

Weight --------> Before = 224, After = 230
Flat Bench 1RM----> Before = 335 After = 345
Deadlift 1RM-------> Before = 345, After = 365
Squats 1RM--------> Before (Below parallel/Almost ATF) = 385, After = 385 (ATF)
Rows 1RM---------> Before = 245, After 265
Military Press 1RM-----> Before = 185, After = 205
Pullups 5X5 -----> Before = BW w/10 palms out, After = BW w/25 palms out


results from second complete 5X5 coming in 5 weeks....

 

[Anthrax Invasion]

What's a 3x3 Maintenance Run?

 

[go2failure]

What's a 3x3 Maintenance Run?

http://www.elitefitness.com/forum/showpost.php?p=5219626&postcount=11

 

[Anthrax Invasion]

Ahh, okay. You made some nice gains on both, man. Is weight gain part of your goal?

 

[go2failure]

Ahh, okay. You made some nice gains on both, man. Is weight gain part of your goal?

Not particularly, but it comes with the territory when doing 5X5.

 

[Anthrax Invasion]

Well if you don't eat to facilitate growth, it won't come with anything. No routine, no matter how solid, can break the boundaries of physiology. And 3 lbs. across a 9 week period isn't that great. The 6 lbs. gained during the 3x3 was nice, though.

 

[go2failure]

Well if you don't eat to facilitate growth, it won't come with anything. No routine, no matter how solid, can break the boundaries of physiology. And 3 lbs. across a 9 week period isn't that great. The 6 lbs. gained during the 3x3 was nice, though.

That's great! I guess I'm breaking the laws of physiology then.

 

[Anthrax Invasion]

Or you're just eating more than you think, or holding more water than you were previously.

 

[go2failure]

Or you're just eating more than you think, or holding more water than you were previously.

I maintained my 9-10% BF and got a lot stronger doing it clean. In fact, I'm still getting stronger!

What is your position currently, are you a 5X5 follower or a 5X5 scoffer?

 

[combat_action]

are you a 5X5 follower or a 5X5 scoffer?

He's just stating the facts. You cannot grow without over eating. I don't think he's trying to attack you or the program so don't take offense.