An old dog learns a new trick - TSO’s first 5x5 journal.

[Madcow2]

I guess my question will be, why 9 weeks, not 8 or 10? After last weeks crash, I can understand why the deload. The body can only havndle so much before it basically shuts down.

It's based off research from Glenn Pendlay, Michael Hartman and others regarding the hormonal fluctuation and loading parameters. Obviously you are flying by wire so to speak and don't have access to blood draws to really nail it down but it's more about feel and application anyway.

Also, until you have a good grip on your tolerances your training may or may not fit that model. You may have been able to load harder (generally the first run is soft by design, you should likely rachet it up a bit next time. First thing would probably be to make week 3 more similar to week 4 for target weights (i.e. the final two weeks of loading should both be hard not just the last one).

Now as far as why the stock program I used has 9 weeks - there may be some confusion as there are two routes or options but in general, most guys get some real benefit out of training the triples since they likely haven't done much of that. The second being it's nice to allow for a big peak to see all the benefit from that hard loading cycle. So salesmanship, they could certainly deload for the necessary time and get right back to loading but people like to see big results before beating on themselves again so this enables them to see all of it. That may or may not be desirable to do at other times but it's important to see the results of the work and learn about this.

Also, the pure deload option need not be 9 weeks, 3 is probably about right for the first run unless your weights are really skyrocketing late in the game and you are enjoying it. The specific 9 week setup is for 3 workouts per week during the 2nd phase as opposed to 2 in the pure deload and peaking out heavily in the triples in weeks 8 and 9 (Option 1 on my chart and setup in the spreadsheet sample) - this may require a more pure deload before loading hard again or at least a more mild beginning (kind of depends). The pure deload is for 2 weeks or as long as needed, desired and is 2 workouts a week (Option 2 on my chart).

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

 

[02gixxersix]

Just curious but the template I read had the reps laid out differently than you are doing, at least on the intermediate 5x5. I thought the weights ramp up and there are different rep schemes day to day for each day of the week?

 

[thesuaveone]

This is the advanced. I figured I would give it a shot. I've lifted on and off (more off than on) for the last 20 years so I figured the worst I could do is crush my chest or pull my arms right out of their sockets doing heavy deads. I just got back from the gym and feel great.

*runs off to cook up some chicken*

I'll post my workout for tonight, week 5 eliminates the squats for the remained of my second day routine, so my knees are thanking me.

 

[thesuaveone]

Week 5
Day 2
12/11/06 - Monday

Squat:
Dropped from Day 2 this week through the remainder of this program.

My quads thanked me for this.

Deadlift:
225x8
320x3x3

Same weight as last week and the sets/reps dropped to 3x3.

Incline Bench:
135x12
230x3x3

Again, same weight as last week, sets/reps swapped from 5x5 to 3x3. Felt good after the last set.

Assistance:

5x5 WG Pullups (BW+10)
3 sets of 12 rep Situps
3 sets of 20 rep Standing (Angled) Calf Raises (100)


Good night of lifting, and it was nice to be able to leave the gym before 10PM.

 

[thesuaveone]

Week 5
Day 3
12/13/06 - Wednesday

Squat:
225x8
295x3
330x3
365x3

The last set was easy, I have the feeling getting to 405 won't be too tough.

Bench:
225x8
315x3x3

Since I had been able to do 315 last week 5x5, I figured instead of the 310 I was supposed to do, I would bump it up 5 lbs. Felt good.

GP Row:
135x12
230x3x3

Felt good hitting these reps, I know I could have done more. As I type this on Friday, I know my body is glad I didn't push out any more, but I am looking forward to getting into week six tomorrow.

Assistance:

Barbell Curl (Full length EZ curl bar) - 3x8 (150)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (160)

Week 5 is over and I can appreciate this deloading phase. My joints feel a ton better as does my whole body. Last week I was exhausted and not really excited about the following weeks schedule. This week I am looking forward to the end of next week since I will be hitting some PRs.

 

[thesuaveone]

Week 6
Day 1

12/16/06 - Saturday

Squat:
225x8
350x3x3

Wow! Light weights, if I had more time to be in the gym on Sat, I would have probably added some weight. This was way too easy

Bench:
135x8
270x3
305x3
340x3

Again a resounding WOW. Last set was way too easy. I finally tracked down a spotter for the final set so I could put everything into it. Once I dropped the bar for the first rep, I realised there was no need for the spotter, these 3 reps were pretty simple. I wonder if I run into days like this if I should modify my routine for the day? I know this is a deload phase, but I was shocked at how easy this lift was (and thrilled )

GP Rows:
135x8
200x3
225x3
250x3 PR

Got this relatively easy as were the other exercises, the big difference here is I have never done GP rows in the past, so from this point forward, these weights will all be PRs.

Assistance:

3 sets of 12 rep Weighted Hyperextensions (+35)
3 sets of 12 rep Weighted Situps (+35)
5 sets of 20 rep Seated Calf Raises (90)

Not sure if I should start counting these squats and presses as PRs since technically I have lifted more than this in the past, but it was 5 years back or so, lol. Either way, those PRs will be gone before the end of this 5x5, so I guess it really doesn't matter. Jumped on the scale this morning and it appears I've put on a couple more pounds (242 lbs), if I can get up to 145 to 150 before the end of this rountine, I'll be thrilled.

 

[Madcow2]

Just stick with the planned weights for now. It definitely seemed like you weren't loaded to capacity so obviously rebound/recovery will be faster (i.e. deficit not as deep). This is kind of a feeling your way process. You learn appropriate levels of loading/fatigue and how to project a rebound from there. The first step is always conservative but that doesn't mean ineffective, it's just that the "too much" alternative really causes issues so better to err on the safe side and get 70-80% than miss the mark and get 10%.

The next time you load, you should rachet it up to be harder by week 3 rather than just 4, likely your new records will accomplish a bit of that but keep an eye as you go and adjust as appropriate to get 2 very solid weeks of hard work.

You might also look at the different deloading/peaking plans on my website since if you feel good already and you like doing triples you might want to transition into the 3x per week option after this week and after that, take a breather as necessary and return to loading using 5x5 block.

 

[thesuaveone]

Welp, finally back from a long time away from the computer. Figured I would slowly add my workouts to make sure I keep them up to date. I am getting ready to walk out the door for the start of week 8, going to be switching over to a new 5x5, or at least a modified 4 day a week at a similar program after next week. This program rocks, but I guess I am used to a little more time in the gym on a weekly basis so I will toss in another day to include some shoulder work.


Week 6
Day 2
12/18/06 - Monday

Deadlift:
225x8
325x3x3

Not much to add other than I didn't write up much for this night at the gym, so it couldn't have been bad, lol.

Incline Bench:
135x12
235x3x3

Good lifts, I remember back a few months ago when I made it back to the gym after a few years off and 135 was a struggle.

Assistance:

5x5 WG Pullups (BW+10)
3 sets of 12 rep Situps
3 sets of 20 rep Standing (Angled) Calf Raises (100)

 

[thesuaveone]

Week 6
Day 3
12/20/06 - Wednesday

Squat:
225x8
300x3
335x3
375x3 PR

*roar*

Bench:
225x8
325x3x3

Gotta say, I love adding weight to 315. Can't wait for that 4th set of 45s.

GP Row:
135x12
240x3x3

Yay!

Assistance:

Barbell Curl (Full length EZ curl bar) - 3x8 (150)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (160)

 

[thesuaveone]

Week 7
Day 1

12/23/06 - Saturday

Squat:
225x8
360x3x3

Keep on keeping on!

Bench:
215x8
275x3
315x3
345x3

No spot on the last set, felt really good too..

GP Rows:
135x8
205x3
230x3
255x3 PR


Love the feel of hitting these PRs. Personal ego trip ftw!

Assistance:

3 sets of 12 rep Weighted Hyperextensions (+35)
3 sets of 12 rep Weighted Situps (+35)
5 sets of 20 rep Seated Calf Raises (90)