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Banned
dhawkins said:
Actually, Wednesday is my third day workout of the week.
Day 1 - Sat.
Day 2 - Mon.
Day 3 - Wed.
This allows me Fridays off since that is the day I drive across the state to get my kids every other week.
An old dog learns a new trick - TSO’s first 5x5 journal.
- Thread starter thesuaveone
- Start date
Actually, Wednesday is my third day workout of the week.
Day 1 - Sat.
Day 2 - Mon.
Day 3 - Wed.
This allows me Fridays off since that is the day I drive across the state to get my kids every other week.
thesuaveone
Banned
Week 3
Day 1
11/25/06 - Saturday
Squat:
325x5
325x5
325x5
325x5
325x5 (had to throw a belt on for this set)
Meh. Now we're talking, lol. During the fourth set I started feeling a little twinge in the lower back so I straped on my belt for the 5th set. That helped alot.
Bench:
240x5
260x5
280x5
300x5
315x5
Alrighty then...It looks like I may be using a spot for these next week. LAst set was a killer but afterwards, I felt great.
GP Rows:
180x5
190x5
205x5
220x5
235x5
Starting to reach my upper limits on this one if I want to maintain proper form. Made sure to pull up to the solar plexus today. As I'm typing this, I can tell raising the height of the lift is bringing the load up the back and hitting the traps a little more.
Assistance:
3 sets of 12 rep Weighted Hyperextensions (+35)
3 sets of 10 rep Weighted Situps (+35)
5 sets of 20 rep Seated Calf Raises (90)
Another good workout, but I think I may have to start bringing some food to the gym with me. By the end of the workout, I was feeling drained and although just working on the assistance work, I'd rather not deplete myself that much.
I'd like to maintain a clean food so protein bars are not a choice...anyone have some suggestions? Please note, I do eat a meal about 30 minutes before heading to the gym, usually high carb, high protein mix. Maybe I should add a pre-workout shake to drink as I get to the gym instead of eating midway through the workout?
Not sure.
SgtSlaughter
New member
awesome lifting bro!
I've used DWOS (during workout shake) before. They work for me when I need them, give it a shot... I use a protein powder (~30-40 grams probably, not too much) and fill up the shaker cup with a juice of choice for 60-70+ grams of carbs.
Maybe even throw in an exta cup of oats with your pre workout meal.
I've used DWOS (during workout shake) before. They work for me when I need them, give it a shot... I use a protein powder (~30-40 grams probably, not too much) and fill up the shaker cup with a juice of choice for 60-70+ grams of carbs.
Maybe even throw in an exta cup of oats with your pre workout meal.
thesuaveone
Banned
Week 3
Day 2
11/27/06 - Monday
Squat:
135x12
225x8
280x5
280x5
280x5
280x5
280x5
Last night I was good, but today, oh my achin' ass. LOL. I can already see the difference in my thighs. More mass than ever, then again, they have always been a weak spot.
Deadlift:
225x10
305x5
305x5
305x5
305x5
305x5
Started losing my grip on rep 5 of the last two sets. Looks like I need to start doing some grip work, but in the mean time, I'll probably start straping up on further lifts just to keep the weight moving.
Incline Bench:
135x12
215x5
215x5
215x5
215x5
215x5
Inclines seemed rather easy at this weight. I don't want to switch the routine up, but I may add a couple more pounds then the program suggests next week on these. Flat bench is fine and is kicking my ass, but these seemed still too light.
Assistance:
5x5 WG Pullups (BW)
3 sets of 12 rep Situps
5 sets of 15 rep Standing Calf Raises (135)
Got some back pumps last night to the point where I almost didn't do my final set of DLs, but once I completed the last set and moved on to Inclines, the pumps went away. My quads and glutes are feeling it today. It still amases me that you can do squats three times a week without it being overkill. I can now see why my legs never seemed to grow. They weren't getting enough loading with only a single leg day. Looking ahead to tomorrows work. I'm loading up on the cals. I'm going to need them
thesuaveone
Banned
Holy shit Batman. I jumped on the scale this morning.
240!
I have been eating clean and strictly following this routine (just finished week 3 last night). LOL, I have never had this type of gain.
*slaps self in the forehead for not knowing about this type of routine, or not following this type of routine until I was this age*
240!
I have been eating clean and strictly following this routine (just finished week 3 last night). LOL, I have never had this type of gain.
*slaps self in the forehead for not knowing about this type of routine, or not following this type of routine until I was this age*
SgtSlaughter
New member
Nice bro!
LoL, I think most of us have done that.thesuaveone said:
thesuaveone
Banned
Week 3
Day 3
11/29/06 - Wednesday
Squat:
135x12
225x8
265x5
285x5
310x5
330x5
350x5
Ok, now we're hittin some resistance, lol. Worked these sets, but I can tell, there is still room to grow on these lifts. Last set of 5 could have been 7 or 8 reps. 405 is within my sights
Bench:
135x12
225x8
295x5x5
LOL, it seems as though it isn't my chest that is going to end up failing, but my forearms, from getting crushed under the weight. By the time I hit that last set, my forearms hurt more than my chest, or even shoulders. I think I will do military presses next time I start up another 5x5. For some reason, my delts don't seem to be getting worked, even on incline days.
GP Row:
135x12
215x5x5
Welp, spent most of my off time between sets explaining to the guy next to me that I wasn't going to hurt my back doing these. After set three, I just turned up the headset and ignored him, lol.
Assistance:
Barbell Curl (Full length EZ curl bar) - 3x8 (135)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (160)
Alrighty, week three is over, still feel good. I have had to go to a belt on all of my squats no to help prevent back pumps. It worked, so I guess I'll keep it on all of next week and get rid of it when I start the 3x3 sets since the pumps didn't start showing up until the 4th and 5th sets of squats. Still room for more weight which thrills me. My legs are showing the added mass and my arms have finally started getting hit more than the first couple of weeks.
As you can see from my earlier post tonight, I gained another 5 pounds this week. Hope these gains keep up through this program. I look forward to having to upsize my wardrobe, but downsize my belt.
thesuaveone said:
Youth is wasted on the young.
Great journal and nice work. Seems to be coming along well and just what you needed.
Two things can happen in week 4. The stock template is by design not as severe as it likely should for people that tolerate it well i.e. next time week 3 should be set to be very hard work - I just don't want 50% of the people to burn out and not get anything out of the program so that the other 50% can get an extra 10% out of it. Most people start week 4 feeling great and by the end are very beat. This is how it should be - intro to overreaching, finding your tolerances and needing that deload. There is a chance that if your tolerance is high, you may finish the scheduled week 4 feeling just fine with plenty of gas in the tank. In that case maybe extend another week and rachet it up before the deload.
That said, it's really a game time decision and almost everyone new to this type of program deteriorates during week 4. They start it feeling great and by the end are hammered. See how you go and make a decision late in the week or after the Friday workout.
thesuaveone
Banned
Week 4
Day 1
12/02/06 - Saturday
Squat:
340x5x5
Okay, got all 5 sets, but that last one was almost 4 reps, lol.
Bench:
255x5
275x5
295x5
315x5
335x3
Ok, I was doing fine until the last set, LOL. I hit number three and dropped the weights back to my chest to start rep 4...welp, let's just say, I'm glad there was someone right next to me to help me get it off my chest.
GP Rows:
185x5
200x5
215x5
230x5
245x5
Knocked out all of these...all 5 sets, all reps to each set. Felt great afterwards.
Assistance:
3 sets of 12 rep Weighted Hyperextensions (+35)
3 sets of 10 rep Weighted Situps (+35)
3 sets of 25 rep Standing Calf Raises (90)
Ok, looks like I hit the wall on bench. Rows and Squat have a little more room but not much. I'm sitting here typing this up getting ready to head out for my next workout. I love this program.
Madcow, thanks for the advice, I'm not sure I should be extending the first phase now that I hit the wall with bench. I think I'll just follow the rest of the program and see where it takes me.
To be honest if you are following the spreadsheet to the letter, that's really just for estimation. You went up 20lbs on the bench for the top set and it wasn't an easy session last week. Ideally you want to be adjusting for this type of stuff. Maybe have gone up 10lbs or even 5. I highly advise making any other adjustments that may be necessary as this is a pretty critical week.thesuaveone said:
I also would not base a reset only upon the bench especially where the above is the case. See how you feel at the end of the week, if you feel lively and chipper go for another week - if you feel like you could really use a break, deload as scheduled. It may be appropriate or you might get a tad more out of it (I'd lower the Monday bench to a top set of 325x5 next week).
