Bigdho/JKurz 5x5

[bigdho]

Id say if you get both sets of 10 then move up 5lbs if you cant say at that weight another week.

 

[JKurz1]

Theorhetically, you should be reaching failure in the 8-10 rep range....makes sense.....if you could do 11 reps, you need to increase the weight, so that you fall into the 8-10 rep range again.......very simple plan........

 

[forfucksake]

Ah ok, so you would be hitting failure in the last set. Same as the last set of the 5x5 once you start adding some serious weight.

 

[bigdho]

Yep

 

[forfucksake]

Thanks guys

 

[wnt2bBeast]

OK thanks for the discussion.

I think I am going to try stopping short of failure in the high rep exercises as well now, I will treat it like the 5x5 and increase when I can get 2 sets of 10 good form reps.

Should I completely avoid failure even on the last set of the high reps ? e.g. say I get 10 reps the first set and in the second I will get 10 if I got to failure, or should I stop short at 9 reps ?

ive hit the gym already delts/tris today
after bb press i do cable side laterals from behind the body..i did a little warm up very easy weight 8 reps..then 65 lbs.. 1st set 10 reps 2nd set 8 reps i could have cheated but didnt want to..next week ill do the same weight and depending on the day ill try to get 9-10 reps on that 2nd set..if i get them the following week will be 67.5 lbs..

 

[bigdho]

ive hit the gym already delts/tris today
after bb press i do cable side laterals from behind the body..i did a little warm up very easy weight 8 reps..then 65 lbs.. 1st set 10 reps 2nd set 8 reps i could have cheated but didnt want to..next week ill do the same weight and depending on the day ill try to get 9-10 reps on that 2nd set..if i get them the following week will be 67.5 lbs..

Thats whats up! Thats how you do 5x5 like a champ. Nice work.

 

[wnt2bBeast]

Thats whats up! Thats how you do 5x5 like a champ. Nice work.

 

[forfucksake]

ive hit the gym already delts/tris today
after bb press i do cable side laterals from behind the body..i did a little warm up very easy weight 8 reps..then 65 lbs.. 1st set 10 reps 2nd set 8 reps i could have cheated but didnt want to..next week ill do the same weight and depending on the day ill try to get 9-10 reps on that 2nd set..if i get them the following week will be 67.5 lbs..

What about when you increase the weight though ?

Say you were doing incline dumbell curls with 45lb dumbell, you get 2 sets of 10 reps no problems, the next week you up it to the 50lb dumbells but there is no way in hell you'll get 8 reps on the first set, especially if avoiding failure, maybe 6 if you're lucky !!. Is this OK ?

 

[wnt2bBeast]

What about when you increase the weight though ?

Say you were doing incline dumbell curls with 45lb dumbell, you get 2 sets of 10 reps no problems, the next week you up it to the 50lb dumbells but there is no way in hell you'll get 8 reps on the first set, especially if avoiding failure, maybe 6 if you're lucky !!. Is this OK ?

you work your way up in reps..eventually when doing te same exercise you will plateau somewhere..that is when i swicth up my exercise and do something similar but yet different..

like i would substitute cabel side lateral for dbell side laterals

 

[bigdho]

Yesterday was chest and back width

310lb 5x5
110lb d.bs 2x10
80lb db flys 2x10
freemotion chest 1 set of 10
decline cables 2x10 I cut the volume down on chest cause its gettin heavy

Chins 5x5 with a 25 lb weight
reverse grip wide grip pullups body weight 2x10
lat pulldowns 240lb 2x10
single hand pulldowns on freemotion cablecross 2x10 150lb

5x5 is going great. Im up to 265 @ 11.09% bf as of yesterday,also on a side note my arms have grown a full half inch putting me at 19 3/4 cold . All my lifts are stronger and I have no joint or tendon pain. Today is shoulder and trap day Ill post it later.

 

[wnt2bBeast]

thats awesome BigD..keep at brolly

 

[JKurz1]

Yesterday was chest and back width

310lb 5x5
110lb d.bs 2x10
80lb db flys 2x10
freemotion chest 1 set of 10
decline cables 2x10 I cut the volume down on chest cause its gettin heavy

Chins 5x5 with a 25 lb weight
reverse grip wide grip pullups body weight 2x10
lat pulldowns 240lb 2x10
single hand pulldowns on freemotion cablecross 2x10 150lb

5x5 is going great. Im up to 265 @ 11.09% bf as of yesterday,also on a side note my arms have grown a full half inch putting me at 19 3/4 cold . All my lifts are stronger and I have no joint or tendon pain. Today is shoulder and trap day Ill post it later.

good stuff bro! Good stuff.....you ON yet?

How's your arm day treating you? THose and delts I find to grow better with higher volume/reps.....u?

 

[bigdho]

I start back up around the end of the month.

So far arms and delts are responding great on 5x5. I think I was over training them.

 

[bigdho]

Shoulder routine was good.
220 lb mil press 5x5
side and front raises 2x10 @ 55lb db
wide grip upright row 2x10 @ 145lb
reverse fly 2x10 @ 180lb
seated bentover flys 2x10 @ 50 lb db
Shurgs
225/20
315/15
365/12
455/10
455/10
455/10
315/12 slow reps held at the top for 5 seconds superset with 150 lb db shurgs 10 reps

 

[JKurz1]

You diet change at all bro?

 

[bigdho]

A little. Im going to post it up in the diet forum sonn so you can take a look at it

 

[bigdho]

Friday was arms. Bi work out is gettin heavy but tri is still ok.

Bis
bb curl 5x5 @ 150lb ( I think that is a pr)
preacher curl 2x10 @ 110
Incline curl 2x10 @ 55 lb dbs
hammer curls 2x10 @ 60 lb dbs
tris
close grip 5x5 @ 255
skulls 2x10 @ 110
single hand over head extentions 2x10 @ 40 lb db
overhead press 2x10@80 lb db
rope pull downs 1 set of 100lbs burnout

My arms were pumped! Felt like they were going to pop. I havent measured but I think they are bigger than ever. 4 weeks ago they were 19.5, I think Im pushin 20. If I break 20, or shouldI say when, Ill post a pic.

 

[wnt2bBeast]

werd bro!!
20 inch arms very niiiiceeeee!!!

 

[bigdho]

It would be awasome if I was 5'9. Im 6'4 so IMO I need another 2 inches to be symetrical.

 

[wnt2bBeast]

It would be awasome if I was 5'9. Im 6'4 so IMO I need another 2 inches to be symetrical.

yeah so grow em to 22 lol
wish it were that easy

 

[bigdho]

yeah so grow em to 22 lol
wish it were that easy

LMAO! I wish it were that easy

 

[cwick0]

Shoulder routine was good.
220 lb mil press 5x5
side and front raises 2x10 @ 55lb db
wide grip upright row 2x10 @ 145lb
reverse fly 2x10 @ 180lb
seated bentover flys 2x10 @ 50 lb db
Shurgs
225/20
315/15
365/12
455/10
455/10
455/10
315/12 slow reps held at the top for 5 seconds superset with 150 lb db shurgs 10 reps

I got some work to do i see. Your kicking my ass on shrugs...hmmm...gonna have to put a stop to that shit.
lol,
wick

 

[bigdho]

I got some work to do i see. Your kicking my ass on shrugs...hmmm...gonna have to put a stop to that shit.
lol,
wick

LOL, Dont worry you own my ass on bench. Im about to go into uncharted waters on mil press, Ive never tryed anything over 225, I was always afraid Im going to blow out my shoulder so Im lookin forward to see how high I can get on that.

 

[cwick0]

LOL, Dont worry you own my ass on bench. Im about to go into uncharted waters on mil press, Ive never tryed anything over 225, I was always afraid Im going to blow out my shoulder so Im lookin forward to see how high I can get on that.

You shouldnt have any trouble. I routinely do 135x10, 185x10, 225x10, and 275x10 and never have any trouble and with just my partner as a safety and for a lift off. Last week i killed military, got 315x3 highest ever for me.

NOTE: Once my arms get to 90 degrees, i start pressing it back up.

 

[bigdho]

Thats fuckin awasome! All my lifts are starting to get heavy now so its gettin fun.

 

[GOHVYORGOHME]

Haven't been here in awhile, but I'm curious how things are going. Are you guys still on the routine, and are you making good gains? Post up your gains or opinions!

 

[bigdho]

I am but kurz is on something else I think. I love the 5x5 program although I had 1 minor set back, I strained my pectoral tendon so my chest workouts are backing down in weight. Other than that all my lifts are up.

 

[cwick0]

I am but kurz is on something else I think. I love the 5x5 program although I had 1 minor set back, I strained my pectoral tendon so my chest workouts are backing down in weight. Other than that all my lifts are up.

Ill make up for your lack of chest workouts over the next couple weeks. I have killed bench two weeks in a row with 2 PRs both weeks. Last week i got 405 for 9.5 reps (1.5 rep PR) and 455 for 1 rest pause. This week i did 455 for 3 with absolutely no one touching the bar, then did a 20 rep cool down with 315. Hopefully the pec injury isnt hurting all of your other exercises.

 

[JKurz1]

Ill make up for your lack of chest workouts over the next couple weeks. I have killed bench two weeks in a row with 2 PRs both weeks. Last week i got 405 for 9.5 reps (1.5 rep PR) and 455 for 1 rest pause. This week i did 455 for 3 with absolutely no one touching the bar, then did a 20 rep cool down with 315. Hopefully the pec injury isnt hurting all of your other exercises.

Hahaha....kwicky.....DID SOMEONE SAY CHEST???????????????? hahah

kidding man

I'm still here and finishing up my 3rd month..........awesome, swesome routine, except I tweaked it to add some volume........am going to start MAX-OT trraining or this program my brother dreamed up.........MAX-OT looks awesome...45 min. sessions.....4-6 rep range.........hard and intense and to the point..........Bidgo.....bulking SUCKS! Did you check out my diet revamped? What do you think?

http://www.elitefitness.com/forum/showthread.php?t=358651

 

[bigdho]

Ill make up for your lack of chest workouts over the next couple weeks. I have killed bench two weeks in a row with 2 PRs both weeks. Last week i got 405 for 9.5 reps (1.5 rep PR) and 455 for 1 rest pause. This week i did 455 for 3 with absolutely no one touching the bar, then did a 20 rep cool down with 315. Hopefully the pec injury isnt hurting all of your other exercises.

Damn bro, thats a killer bench! Ya last week I was doing my chest workout on my 2nd set of 5x5 at 310lb nothing crazy and on my way down in the 3rd rep my shoulder felt like it was kinda out of place then when I pushed up I felt a small twinge. I was able to finish my five sets but when I went over to do my incline dbs there was no way. Come to find out it wasnt my rotator like I thought, but my pectoral tendon which my doc told me isnt nearly as serious as if it was my rotator. He prescribed me a mild steriod ( not the good kind) and he said just ease back into the chest workout after takeing a week or so off. The first week after the injury it also effected my shoulder workout but this week its just effects my chest. so I think come my next chest workout Ill start back at 50% of my 5x5 weights and increase by 10% each week till Im back to normal. This will be my 3rd injury on flat barbell bench! I think Im not made for that movement. Im going to switch my grip and the position of where I lower the bar. but for a while Im going to switch to dumbells and incline barbell as I get the most pain by far doing flat barbell bench.

 

[bigdho]

Hahaha....kwicky.....DID SOMEONE SAY CHEST???????????????? hahah

kidding man

I'm still here and finishing up my 3rd month..........awesome, swesome routine, except I tweaked it to add some volume........am going to start MAX-OT trraining or this program my brother dreamed up.........MAX-OT looks awesome...45 min. sessions.....4-6 rep range.........hard and intense and to the point..........Bidgo.....bulking SUCKS! Did you check out my diet revamped? What do you think?

http://www.elitefitness.com/forum/showthread.php?t=358651

The diet. Id change a few things. First Id not eat a mrp before and after my workout. Id eat eggs and oats for breakfast they only take 5 mins to make. your pwo shake is ok. Other than that Id add a little more low gi carbs and protien to get your calories up to around 3500 and IF you have to do cardio for god sakes NO SPINNING, just walk on the tread or take it easy on the lip. The routine is good. Ive seen routines like it in the past, very solid.Just remember that the routine and weights are 25% of this game at best. Its about the whole picture. The cycle...... Id listen to superdoggy, he said it all.

 

[cwick0]

Damn bro, thats a killer bench! Ya last week I was doing my chest workout on my 2nd set of 5x5 at 310lb nothing crazy and on my way down in the 3rd rep my shoulder felt like it was kinda out of place then when I pushed up I felt a small twinge. I was able to finish my five sets but when I went over to do my incline dbs there was no way. Come to find out it wasnt my rotator like I thought, but my pectoral tendon which my doc told me isnt nearly as serious as if it was my rotator. He prescribed me a mild steriod ( not the good kind) and he said just ease back into the chest workout after takeing a week or so off. The first week after the injury it also effected my shoulder workout but this week its just effects my chest. so I think come my next chest workout Ill start back at 50% of my 5x5 weights and increase by 10% each week till Im back to normal. This will be my 3rd injury on flat barbell bench! I think Im not made for that movement. Im going to switch my grip and the position of where I lower the bar. but for a while Im going to switch to dumbells and incline barbell as I get the most pain by far doing flat barbell bench.

Im going to try and stop by hickville on my way to catch up with a close friend in Indy before i venture back to Pittsburgh over christmas. My guess is it will be around the 26th. I will let you know more when the time gets closer.

 

[cwick0]

Hahaha....kwicky.....DID SOMEONE SAY CHEST???????????????? hahah

kidding man

I'm still here and finishing up my 3rd month..........awesome, swesome routine, except I tweaked it to add some volume........am going to start MAX-OT trraining or this program my brother dreamed up.........MAX-OT looks awesome...45 min. sessions.....4-6 rep range.........hard and intense and to the point..........Bidgo.....bulking SUCKS! Did you check out my diet revamped? What do you think?

http://www.elitefitness.com/forum/showthread.php?t=358651

Miracles do happen! Im glad to see you are finally going to give up the 6 pack for awhile.


Overall, im making great strides in all of my exercises, not just chest. My back and shoulders are exploding right now. I also just got back into legs, the weight is coming back quickly.

 

[JKurz1]

The diet. Id change a few things. First Id not eat a mrp before and after my workout. Id eat eggs and oats for breakfast they only take 5 mins to make. your pwo shake is ok. Other than that Id add a little more low gi carbs and protien to get your calories up to around 3500 and IF you have to do cardio for god sakes NO SPINNING, just walk on the tread or take it easy on the lip. The routine is good. Ive seen routines like it in the past, very solid.Just remember that the routine and weights are 25% of this game at best. Its about the whole picture. The cycle...... Id listen to superdoggy, he said it all.

thats only when I train first thing bro........what about this:

500am cardio 3xweek only, else still sleeping

630
1 tuna sandwhich on wheat, soop whey, 1/2 cup oats

930
1 whole egg scrabled, egg whites to fill 1 cup
1/2 - 3/4 cup oats
1 scoop whey
250g of cottage cheese with 1/2 apple

noon
1/2 lb ground beef
1 c brown rice
2c of green vegies

230
1/2 cup oats, , 250g of cottage cheese, tb peanut butter, scoop of whey

430 TRAIN

600
(post workout)
40g protein with at least 40g of dextrose

700
??? Yam? and 6oz chicken OR tuna sandwhich
large salad,

845
l250g of cottage cheese, MRP (myoplex/metrx w/ a banana) 3-4 handfulls of nuts.............OR a Peanut butter and banana sandwhich on wheat????

 

[bigdho]

thats only when I train first thing bro........what about this:

500am cardio 3xweek only, else still sleeping

630
1 tuna sandwhich on wheat, soop whey, 1/2 cup oats

930
1 whole egg scrabled, egg whites to fill 1 cup
1/2 - 3/4 cup oats
1 scoop whey
250g of cottage cheese with 1/2 apple

noon
1/2 lb ground beef
1 c brown rice
2c of green vegies

230
1/2 cup oats, , 250g of cottage cheese, tb peanut butter, scoop of whey

430 TRAIN

600
(post workout)
40g protein with at least 40g of dextrose

700
??? Yam? and 6oz chicken OR tuna sandwhich
large salad,

845
l250g of cottage cheese, MRP (myoplex/metrx w/ a banana) 3-4 handfulls of nuts.............OR a Peanut butter and banana sandwhich on wheat????

Thats a good comprimise. I think your going to do well with that.

 

[bigdho]

Im going to try and stop by hickville on my way to catch up with a close friend in Indy before i venture back to Pittsburgh over christmas. My guess is it will be around the 26th. I will let you know more when the time gets closer.

Right on! Let me know when and Ill be sure Im here.

 

[JKurz1]

Thats a good comprimise. I think your going to do well with that.

Today it was all that and 1 ANPB sanwhich in the am and another in the PM....I'm on Day 3 of strictly on point, but I dont feel like the mass is going to come......may need to drop cardio completely, even though its only 20 minutes HIIT style........or maybe need more cals???? Fitday said that wasn't even 4,000 cals, yet I'm prob. 1,500 calories over my norm......scary.

How would you finagle this diet bro? 4-5 sandwhiches in a day, one before bed, one in the middle of the night?

 

[bigdho]

Before I added more cals Id drop the cardio.