5x5 progress, reflection, and question

[Techbaseball]

Well.... I just finished up my 2nd 9 week 5x5 program. I followed the advanced version. I didn't make any changes to it (even though i wanted to). I had always trained each body part 1 time a week... with a lot of isolation work. I could never break the 195-200 lbs mark.

After the first 9 week cycle.. i went from 189 to 198.2 lbs. Man.. what a shock to my body. I had no idea how weak my core was.

After the second 9 week cycle.. i went from 196.5 (lost a couple of pounds on the week off deload) to 209 lbs.

All lifts went up.. and i made life time PR's. Wish i was this strong during my college baseball days.

Bench max: 230x3 to 295 x 3
Squats: 230x3 to 355 x 3
DL: 225x3 to 345 x 3
Mil: 95 x 3 to 180 x 3
Rows: 115 x 3 to 210 x 3

Took a huge amount of will power not to add anything. I did end up adding a Sunday Calf and Needsize ab day. oops.

Visually... I look a lot bigger. Comments from work friends and students (im a teacher/coach) have been common. Personally... the greatest difference in size has been my lower body. My ass and legs are much bigger (jeans are snug.. and I have an ass now). 5x5 definitely puts size on your lower body. My chest is also bigger. My girlfriend likes to point out that i have bigger boobs than her.

Okay.. the above was for lurkers (like myself)... looking for feedback. 5x5 has finally allowed me to break that 200 lbs barrier naturally.

Now for my question to the community. My arms! I really really want to add more arm stuff. I'm not pleased with bicep/tricep development. Reverse chin ups and dips are nice.. but I feel like i need more isolation. Convince me otherwise or direct me to an alternative. Im trying to resist not "fucking with it."

thanks to all posters.... for the most part im a lurker. You'll be surpirsed that there are a ton of ppl who use your logs.

--Techbaseball

P.S.. the picture of me is a year old at 188-190. I'll try to update it soon.

 

[ZGzaZ]

Great progress bro, I went from 185-230 on the intermediate version with huge increases in all lifts also. About your arms, they will grow... there's not really a need for adding any more arm isolation work in, increasing your big lifts squat/dead/row/bench and increasing in bodyweight, and you will grow. Anyhow, good luck to ya, keep eating and lifting.

 

[Xlajbf]

Great job man. I just passed the 11 week mark on my first 5x5... went from 178lbs to 190lbs. Only gained 1lb of fat. Starting to miss on PRs though so it might be time for a week off + restart soon.

Are you going to do another 5x5 or try something different?

edit: regarding the arms thing, I have the same problem. For some reason they aren't as easy to grow as the lower body. I only put 3/4 an inch around my arms throughout these 11 weeks while putting 2 inches on my quads. If anyone has any ideas, I'd love to hear them too. =(

 

[Tweakle]

a few sets of curls and extensions won't kill you, imo keep the weight light (10+) and do them every other workout

 

[Guinness5.0]

I'm with Tweakle. It's fine to do some arm stuff, but keep the reps high in order to benefit from a different rep range yet not overtax them and cause your other lifts to drop.

Bear in mind that the 5x5 as written will be great for a bit, but at some point your gains will slow/stop. You will need to change things up a bit, but def ride this train til the wheels fall off. With the type of progress you've made, I wouldn't change much at this point.

 

[al420]

I agree w/ Guiness and Tweakle - but only now that you have completed and improved on the traditional 5x5.