5x5 - i wish i'd found you years ago!

[RobT]

Why didn't i find the 5x5 program years ago?

I'm now at 10 weeks into the linear 5x5 and have never experienced progress like this in years of training! (found the madcow program after a randon Bill Starr search)

After training with HIT and Heavy Duty variations for a good few years along with nursing a load of MMA injuries, including a torn ACL (reconstructed 12 months ago) i had about resigned myself to just maintaining my condition at 35.

But in the last 10 weeks i've gained over a stone in mostly lean weight and seen my poundages go through the roof.

Switching to the low reps, compounds, more warm up sets and increased squat frequency has been a revelation

current 5 rep maxes at 5'7 - 170 lbs

squat 280 x 5
bench 225 x 5
DL 220 x 5 (probelms with elbow tendinitis + knee with these)
Row 165 x 5
overhead press 125 x 5

Just signed up to EF also - and looks like a ton of great info here, and lots of helpful advice - will start a log and get some pics up when i have figured out how to do it lol.

Rob T

 

[crossy]

Welcome to the forums m8. You are right there is a endless amount of info on here and if you cant find something you are looking for just ask.

5 X 5 is awesome

 

[RobT]

Welcome to the forums m8. You are right there is a endless amount of info on here and if you cant find something you are looking for just ask.

5 X 5 is awesome

Cheers crossy

gonna do some searching through the posts and get up to speed then start putting a few questions out there.

BTW - i've got one of those massage chair pad things - i put it flat on the floor and lie on it to get it really deep - the motor creaks a bit then - but seems to do the job lol!

rob t

 

[Sanel27]

wasnt one of EF members that competed in BB shows that came up with that program, he was really cut up and very aestethically pleasing bro........i forgot his nick though

 

[anotherbutters]

You're probably referring to needsize, who had his own 5x5 a while back. These days, people are usually referring to the Bill Starr 5x5, as popularised on here by madcow, which is a different program.

The training info vault at the top of the forum contains links to the madcow version.

Oh yes, great progress Rob, and welcome!

 

[FFQuads]

Why didn't i find the 5x5 program years ago?

I'm now at 10 weeks into the linear 5x5 and have never experienced progress like this in years of training! (found the madcow program after a randon Bill Starr search)

After training with HIT and Heavy Duty variations for a good few years along with nursing a load of MMA injuries, including a torn ACL (reconstructed 12 months ago) i had about resigned myself to just maintaining my condition at 35.

But in the last 10 weeks i've gained over a stone in mostly lean weight and seen my poundages go through the roof.

Switching to the low reps, compounds, more warm up sets and increased squat frequency has been a revelation

current 5 rep maxes at 5'7 - 170 lbs

squat 280 x 5
bench 225 x 5
DL 220 x 5 (probelms with elbow tendinitis + knee with these)
Row 165 x 5
overhead press 125 x 5

Just signed up to EF also - and looks like a ton of great info here, and lots of helpful advice - will start a log and get some pics up when i have figured out how to do it lol.

Rob T

I'll second that! If I had just found the 5x5 10 years ago......

 

[YoungIntricateMuscle]

what percent bodyfat are you at 5ft 7? It must be like 8% or 9% bf looking at your lifts. 170 is good weight for your height. Isn't harder to compete in mma with that more weight?

 

[RobT]

what percent bodyfat are you at 5ft 7? It must be like 8% or 9% bf looking at your lifts. 170 is good weight for your height. Isn't harder to compete in mma with that more weight?

yeah - about 8% before the program (as the pic in avatar) - but maybe up a bit higher now.

I'm now longer competing these days - completley blew out my acl and menisuse in a Thai fight, a while back and only had it repaired last February. just getting in some boxing sparring and grappling drills right now (not risking any knee bars or leg kicks lol)

At least it means i don't have to worry about weight classes any more and can put on a bit more bulk. Im going for about 185lbs then cut to around 6% in the summer.

Rob T

 

[perp69]

I think we all felt that way after we first used the program. I still use it over 2yrs now and still love it. Great program.

Perp

 

[ErikZ]

Rob, I guess we all wish we'd started earlier

I personally wish I knew the 5x5 at the age of 9 lol

Good luck brow and keep liftin'