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

[thesuaveone]

Week 1
Day 3
11/15/06 - Wednesday

Squat:
135x12
215x5
230x5
245x5
265x5
280x5

Ok, so much for reading FLEX. Squats three times in one week, and I actually was still able to walk to the car, LOL. My knees seemed a little tighter than they have been, but by the end of my final set, they felt fine. No wrops no belt and a tad below parallel.

Bench:
135x12
235x5
235x5
235x5
235x5
235x5

Cut the time between sets tonight to about 45 seconds rather than the 2 minutes I used earlier this week. This seemed to help feel a little more drained by the end of my last set, but again, I realise I'm only in week one, so I am still going to be patient.

GP Row:
135x12
175x5
175x5
175x5
175x5
175x5

Tried a little wider grip tonight and this seemed to tax the lats a little more, feels good.

Assistance:

Barbell Curl (Full length EZ curl bar) - 3x8 (115)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (155)
Seated Calf Raises - 2x8 (225) 1x8 drop set from 225.

Had to throw on my elbow wraps for the curls and extensions, but that's only to keep the joints tight. The older I get, if I do arm exercises with higher weights, my elbows start hurting and typically ruin most of my upper body work for the next week or so.

Well, end of week one, and I'm ready to start seeing those weights increase. I've been able to keep my diet around 3500 to 4000 clean cals a day, hit the scale this morning and it looks like I've added a couple of pounds from the added cals without any added growth around my waist so that makes me happy.

I do have a question though, per the basic layout, I should be taking the next two days off. Am I going to need these days off, or do you think if I just skip a single day, I shouldn't have any problems moving into week two? Since I have recently changed marital status, I find myself able to get to the gym more often, and prefer not taking two days off in a row, if it won't hurt the program.

Thanks.

 

[ZGzaZ]

Im not too familiar with the advanced program, I do the intermediate, and my day 3 is always rough and I ALWAYS need 2 days off after it. I would follow the program, he specifically says "dont fu$% with it" so I would just take the 2 days off even if you feel like you don't need both.

 

[enigma4dub]

I understand where you are coming from regarding not wanting to sit around for a couple of days. But you just need to take your medicine and follow the program to a T. follow it a few times, its brutal.

Once you get a handle on the theories behind the program you can organize a program that has you lifting 4 days a week. Im pretty sure BiggT lifts 4 days a week. Take a look at his journal for an example of a 4 day split.

 

[thesuaveone]

Week 2
Day 1

11/18/06 - Saturday

Squat:
290x5
290x5
290x5
290x5
290x5

Very smooth motion down below parallel No knee pain, YAY! Finally some weight to get me to break a sweat, lol.

Bench:
215x5
235x5
250x5
265x5
285x5

Again, like the squats, the weight is becoming more difficult, but still at the point where Ican concentrate on form and timing.

GP Rows:
160x5
175x5
185x5
200x5
210x5

Tried working on the explosive nature of this pull. Made sure to readjust grip after each rep, this helped in concentrating on the hard pull. Again, this is a new angle on this lift for me, but I am enjoying it.

Assistance:

3 sets of 12 rep Weighted Hyperextensions (+25)
4 sets of 10 rep Weighted Situps (+25)
3 sets of 30 rep Standing Calf Raises (90)

A good workout to get ready for the Michigan vs Ohio State game, now if the Wolverines could have won it, to top off the day. After the game I took the kids out to eat, found out that Red Robin has an awesome Salmon Sandwich, and the thing that killed me were their tasty steak fries. Oh well, so much for a clean meal. I guess I call that one of my cheaters.

 

[skochur]

where can i get this spreadsheet and more information on the program???

 

[SgtSlaughter]

where can i get this spreadsheet and more information on the program???

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

/hijacking

 

[thesuaveone]

Week 2
Day 2
11/20/06 - Monday

Squat:
135x12
255x5
255x5
255x5
255x5
255x5

My legs have always been small in comparison to my upper body. I can definately tell they are going to like this routine.

Deadlift:
135x12
225x10
275x5
275x5
275x5
275x5
275x5

Concentrated on form tonight, the weight is still light, but I can tell the next few weeks are going to work real well.

Incline Bench:
135x12
195x5
195x5
195x5
195x5
195x5

Worked on form, nice slow, controlled downstroke, and exploded on the push. Keeping my elbows in and no issues with my joints. All around great work out tonight.

Assistance:

5x5 WG Pullups (BW)
3 sets of 12 rep Situps
3 sets of 25 rep Seated Calf Raises (90)

Looking ahead to next week, I can already tell these workouts are going to help my over all strength. I have noticed leg growth, but am a little concered with my arm size. On my old routine, I would measure 19.5" pumped. Since there is very minimal work on them on Fridays, I have already lost some mass and this is only week two.

 

[thesuaveone]

Week 2
Day 3
11/22/06 - Wednesday

Squat:
135x12
240x5
260x5
275x5
295x5
315x5

I've been spending these early weeks working on my form and up to this pint it's been relatively easy. Last set was a little tougher. Next week I'll probably give myself another minute between sets (to 3 minutes). By the time I get back under the bar, I'm ready to rip another set. Next few weeks I'm going to be putting on more weight that I am accustomed to, but I am truely looking forward to it.

Bench:
135x12
225x8
265x5
265x5
265x5
265x5
265x5

Alrighty, now that was better than last week. As I type this the day after, my chest still feels tight and as I look over to next week's chest work, it looks like it will be getting even tighter. Woohoo.

GP Row:
135x12
195x5
195x5
195x5
195x5
195x5

This exercise is still new to me, I do wonder, where should I be drawing the bar to at the top of this lift? Should I be bringing it up to my chest or up to my stomach (or somewhere in between)? Just want to make sure I'm doing this correctly.

Assistance:

Barbell Curl (Full length EZ curl bar) - 3x8 (125)
Standing Tricep Extention (Full length EZ curl bar) - 3x8 (155)
Angled Standing Calf Raises - 2x8 (100)

Had to wait around to get the EZ curl bar, (the gym only has one) but while I was waiting I was looking around the gym and it absolutely amazes me that so many people could be using such shitty form on most of the basic lifts. Sad really, but when I see guys with 315 on their squats only dropping a 1/4 of the way down, I have to wonder what they are thinking about when they don't get a full range of motion on their lifts. I doubt I could ever walk up to someone to correct their form, but it seems like they are just wasting their time at the gym.

Well, end of week two, and I am loving this workout so far. The two days off between weeks is still a little odd, but what the hell, I'll take advantage of my free time and actually get some thing accomplished during the week, lol. Looking ahead to next week, I'm going to have to make sure to eat plenty because it looks like I am really going to be throwing around some weight now and if I want to keep growing, I am going to need those calories.

Jumped on the scale this morning and it looks like I've put on 4-5 pounds so far. 235 ftw!

 

[dhawkins]

Keep it up man its a body changing workout. I love it. I personally draw the bar to my sternum on the rows. You hit arms on wed? Does that hurt you come time for your set of 3 on friday?

 

[H_T_]

jus' wait till you pass the mid/low 300's. you'll jump right at that 400. especially squatting. i don't think people realize how powerful they are thru the hips....