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bigred133's SF 5x5 log

16 Jan 2007
5 reps of each unless otherwise specified

Actual rounded weight in (parenthesis.)
I am planning upon rounding weights until I hit PRs, and then I will microload.

Squat 109(110)
136(135)
163(165)
191(190)
218(220)
Bench 82(85)
103(105)
123(125)
144(145)
165
Row 72(75)
90(90)
108(110)
126(130)
144(145)
 
Last edited:
18JA07 Week 1
Squat
112(115x5)
140x5
168(170x5)
168(170x5)
Incline
89(90x5)
107(110x5)
125x5
143(145x5)
Deadlift
159(160x5)
191x5
223(225x5)
254(255x5)
 
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i WISH my squat would have been that high when my bench numbers were where urs are!

unfortunately, lack of leg work for so many years left my legs relatively weak.... but with good genetics they are finally catching up with the 5x5! great program for strength no question
 
Thanks. Full squatting was new to me. Previously squatted parallel or Smyth before I read "Starting Strength", but no where near my current 5RM.

Once I learned to squat correctly with less weight, the increases started happening.

Eating too much and sleeping too much probally helped ;)
 
Great work so far man.

You've got lots of potential from the numbers spread it looks... you're pushing and pulling will come up and that squat number is great respectively! :beer:

Love seeing goals like that "strength and mass" :evil: You'll get there.
 
Week 1 day 3

Saturday 20JA07

Squat
109 x 5(110)
136 x 5(135)
163 x 5(165)
191 x 5(190)
223 x 3(225)
163 x 8(165)
Bench
82 x 5(85)
103 x 5(105)
123 x 5(125)
144 x 5(145)
169 x 3(170)
123 x 8(125)
Row
72 x 5(75)
90 x 5
108 x 5(110)
126 x 5(125)
147 x 3(150)
108 x 8(110)

Squats were OK. Monday seemed harder than Friday.

170x3 bench felt like I could have done 5 easy.

Rows were not difficult.

I had over 10 hrs sleep the night before. It was great.

Today's workout tells me that I can handle this 5x5. I wasn't sure after the first two days.

Day 1 seemed harder than I expected it to be, even though I put my 5RM from the 3x5 in the spreadsheet to generate my numbers. It must be the increased volume...

Day 2: That's a lot of deadlifts. Left me exhausted. Volume again. The light squats and 4 sets of inclines were nothing.

Day 3: With enough sleep and food to recover from those deadlifts, I went into the gym around 11:00am feeling refreshed and ready to go. Lots of eye candy at the Greenwood Bally's on a Saturday compared to the normal fare at the West Side Cardinal Fitness at 3:00pm. I usually go to the closest gym with a squat rack, and then wait for some fool to finish his curls or shrugs.

Overall I think we have enough of a change from the 3x5 to disrupt homeostasis and force further adaptations without stalling, and that was the point.

Today: Monday. Sore between my shoulder blades from rows, but that is not surprising. It is the familiar feeling of DOMS plus shoveling snow.

Slept 8.5hrs...
 
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Sorry, without looking back at your log, how come you think there's more volume in Day 1's session and Day 2's deads? Surely Day 1 is 1x5 ramped, whereas before it was 3x5 flat sets, and deads should be the same - 1x5 ramped?

Either way, glad you're liking the new regime :)
 
anotherbutters said:
Sorry, without looking back at your log, how come you think there's more volume in Day 1's session and Day 2's deads?
Click to expand...

wk1 day 1 core excercise tonnage = 9862 (ignoring the significance cutoff)

Since the first set is at 50%5RM I don't consider it a warm up.

3x5 PR's (after light warm up from SS: 5 w/bar then sets of 5, 3, 2)
(235x5x3)+(177.5x5x3)+(155x5x3)=8087

Deads on the 3x5 were 1x5 after light warm up from SS

Deads on 3x5 are
warm up with bar then 4 ramped sets of 5 at 62%5RM, 75%5RM, and 87%5RM

That's more deadlifts.

3:00 gotta go to the gym!
 
I guess when you count the warmup sets on the 5x5, it adds up to more, but I thought you'd find one set of 5 after ramping up to it easier than 3 flat sets of 5. I didn't realise the 3x5 deads had warmups like that; I assumed it was the same as the 5x5. Mind you, the 5x5 has 4 ramped sets of 5 reps for deads and I did about 4 months of 5 sets without realising :p.
 
In PP it clearly defines ramped sets and warm up sets as two different things, so I count the ramped sets. I don't count the sets with the bar that I do before the first ramped set. When the first ramped set approaches my bodyweight I should probally warm up to it using the basic warm up strategy described in SS on p196.

Warm ups specifically should not be taxing. Ramped sets are different. The first and second ramped set are not taxing on excercises other than deads. That is where the "Tonnage w/Significance Cutoff" comes in. (see madcow)

Check out p196 of SS for the warmups to be used with the 3x5.

I thought you'd find one set of 5 after ramping up to it easier than 3 flat sets of 5
Click to expand...

Easier is a relative term. I am already tired when I am watching the clock getting ready to the the 1x5 work set after ramping up to it with sets of five, and I am glad I do not have to do two more sets. The additional sets were where I was failing and missing reps.

Warming up to the 3x5 did not tax me at all, unlike the ramped sets.

A lot of this has to do with my tolerance to workload. OTOH I am sure the SF 5x5 will increase my tolerance to workload, so that will no longer be an issue.
 
Monday Wk 2
Squat
112 x 5(115)
140 x 5
168 x 5(170)
195 x 5
223 x 5(225)
Bench
84 x 5(85)
105 x 5
127 x 5(130)
148 x 5(150)
169 x 5(170)
Row
74 x 5(75)
92 x 5(95)
111 x 5(110)
129 x 5(130)
147 x 5(150)

difficulty:
squats=medium
bench=medium
row=easy
 
24JA07 Wk 2
Squat
112(115) x 5
140 x 5
168(170) x 5
168(170) x 5
Incline
89(90) x 5
107(110) x 5
125 x 5
143(145) x 5
Deadlift
159(160) x 5
191 x 5
223(225) x 5
254(255) x 5

Light day.

Deadlifts always seem heavy, and I get usually get dizzy after rep 3 and 4 during the final set, but that is all normal. I wait a few seconds until my head clears and than pull another rep. All the reps go up.

I think I went to sleep around 7:30pm Wed night after stuffing myself on garlic chicken and spagetti with a few glasses of milk and then taking a 15 min walk.

Laying there wide awake at 4:30am the next morning and felt quite rested. (Alarm goes off at 5:00am.)
 
26JA07 Wk 2
Squat
112(115) x 5
140 x 5
168(170) x 5
195 x 5
229(230) x 3
168(170) x 8
Bench
84(85) x 5
105 x 5
127(130) x 5
148(150) x 5
173(175) x 3
127(130) x 8
Row
74(75) x 5
92(95) x 5
111(110) x 5
129(130) x 5
151(150) x 3
111(110) x 8

Easy enough as best I can remember last Friday. Slept more than usual Friday and Saturday night, and had broken sleep Sunday night. I probally went to bed too early after sleeping in. No big deal. Well rested.
 
Monday Wk 3
Squat
115 x 5
143(145) x 5
172(175) x 5
200 x 5
229(230) x 5
Bench
87(90) x 5
108(110) x 5
130(130) x 5
151(150) x 5
173(175) x 5
Row
76(75) x 5
94(95) x 5
113(115) x 5
132(135) x 5
151(150) x 5

Slight pause on last rep of squats
Bench OK
Rows easy.

Broken sleep again, but not tired this morning. I think I actually caught up on sleep this past weekend.
 
31JA07 Wk 3 (Light day)
Squat
115(115) x 5
143(145) x 5
172(175) x 5
172(175) x 5
Incline
91(90) x 5
110 x 5
128(130) x 5
146(145) x 5
Deadlift
163(165) x 5 (should I be warming up before this with more than one set with the bar?)
196(195) x 5
228(230) x 5
261 x 5

After DL my lower back felt somewhat used. I think I will try using a belt for DL next week. I have used the belt for PR deadlifts in the past, and next week will be a repeat of my DL 5RM.
 
Did you read Blut Wump's comments in the How many of you guys wear a belt thread? I wouldn't use a belt as a matter of course for your weekly workouts. Maybe if you're trying for a max single, but not regular work.

Do you do any ab work? I haven't seen mention of it so far. And are you happy with your deadlift form?

For the warmup sets, I always start with 1 plate - the least weight with the bar at the correct height.
 
anotherbutters said:
Did you read Blut Wump's comments in the How many of you guys wear a belt thread?
Click to expand...
Yes, I did read BW's comments. I also read this on p62 of SS:
"A belt will not prevent the trunk from getting and staying strong - there is plenty of work for the trunk muscles even if a belt is worn on heavy sets - and it may help the trainee to safely squat enough weight to radically improve his strength, something he might not be able to do without it.

I already wear a belt when I am squatting at my previous PR or higher, and I was wondering if maybe wearing a belt to deadlift in those situations would be good.

anotherbutters said:
Do you do any ab work? I haven't seen mention of it so far.
Click to expand...
Before I started the 3x5 on Nov 15 2006 I was doing 15 situps with a 95 lb dumbell. I have trained abs using various methods for a couple of years, but I am not currently training abs.

anotherbutters said:
And are you happy with your deadlift form?
Click to expand...
Yes, I am very happy with my DL form. This is not a new excercise for me.

anotherbutters said:
For the warmup sets, I always start with 1 plate - the least weight with the bar at the correct height.
Click to expand...
That is probally a good idea. That set with the empty bar is pretty useless IMO. Since my first ramped 5x5 set is around 165, a warmup at 135 would be good.

Thanks for the input.
 
02FE07 Wk 3 day 3 (Friday)
Squat
115 x 5
143(145) x 5
172(175) x 5
200 x 5
235 x 3
172(175) x 8
Bench
87(90) x 5
108(110) x 5
130(130) x 5
151(150) x 5
177(177.5) x 3
130 x 8
Row
76(75) x 5
94(95) x 5
113(115) x 5
132(135) x 5
155 x 3
113(115) x 8

When I did the triples I felt like I could have done five reps instead of three.
 
You are not hounding me AB. The more comments the better. That's why I posted a log in a public forum.

Monday Wk 4 05FE07
Squat
118(115) x 5
147(150) x 5
176(175) x 5
206(205) x 5
235 x 5
Bench
89(90) x 5
111(110) x 5
133(135) x 5
155 x 5
178(177.5) x 5
Row
78(80) x 5
97(100) x 5
116(115) x 5
136(135) x 5
155 x 5

The weights went up just fine. The rep speed decreased on the last rep of squats and bench.
 
07FE07 Wk 4 Light Day
Squat
118 x 5
147 x 5
176 x 5
176 x 5
Incline
94 x 5
112 x 5
131 x 5
150 x 5
Deadlift
167 x 5
201 x 5
234 x 5
268 x 5

DL rep speed decreased on rep 4 & 5. I'm not surprised, it was my old PR.
 
09FE07 Wk 4 Friday
Squat
118 x 5
147 x 5
176 x 5
206 x 5
241 x 3
176 x 8
Bench
89 x 5
111 x 5
133 x 5
155 x 5
182 x 3
133 x 8
Row
78 x 5
97 x 5
116 x 5
136 x 5
159 x 3
116 x 8

When I did the sets of 3 I felt like I could have done 5, and I will today.
 
PR's

Monday Wk 5 12FE07

Squat
120 x 5
151 x 5
181 x 5
211 x 5
241 x 5 PR (last rep went up slow)

Bench
91 x 5
114 x 5
136 x 5
159 x 5
182 x 5 PR (could have done another rep)

Row
79 x 5
99 x 5
119 x 5
139 x 5
159 x 5 PR (could have done more weight)

The SF 5X5 PRs have begun. I was low on sleep Monday and barely got 8 hrs Monday night. Maybe I can catch up on sleep tonight. Very tired on the way home from the gym Monday.

Pre workout meal of oats and an apple.
Post workout meal of 16oz milk, 2 scoops whey, 1 scoop dex
Large homemade boiled beef hoagie with peppers, onions and cheese on italian bread.
Roasted potatoes with olive oil.
Yes, I already know about the rule that says no fats PWO and after dex, and I ignore it.

Broken sleep from 8:15 to 4:15, but when I woke up during the night I went back to sleep quickly.
 
PR's

14FE07 Wk 5 Light Day

Squat
120 x 5
151 x 5
181 x 5
181 x 5

Incline
96 x 5
115 x 5
135 x 5
155 x 5 (PR) could have done more reps

Deadlift
171 x 5
206 x 5
240 x 5
275 x 5 (PR) heavy. rep 4 almost didn't come off the floor and I left soaking wet from head to toe.

Ate a lot.
Slept a good 8 hrs. Wanted 10.
 
16FE07 Wk 5 Friday

Squat
120 x 5
151 x 5
181 x 5
211 x 5
247 x 3(went up slow with a slight pause)
181 x 8

Bench
91 x 5
114 x 5
136 x 5
159 x 5
186 x 3(could have done more)
136 x 8

Row
79 x 5
99 x 5
119 x 5
139 x 5
163 x 3(could have done more)
119 x 8

Still not caught up on sleep. I slept 2 hours Friday night after lifting and then woke up when the power surged and then went out. Long weekend, but power is back on now.

Still need more sleep.
 
Monday Wk 6 19FE07

Squat
123 x 5
154 x 5
185 x 5
216 x 5
247 x 5 PR! Rep#5 went up very slow.

Bench
93 x 5
117 x 5
140 x 5
163 x 5
186 x 5 PR Rep#5 went up slow

Row
81 x 5
102 x 5
122 x 5
142 x 5
165 x 5 PR could have done more.

Got my PRs and got some sleep after eating 2 bowls of jambalaya. In bed at 7:30, up from 9:30-10:30 so I ate again. I had cottage cheese, whole milk and 1Tbs flax oil. Slept from 10:30-4:00 am, and then fell back asleep until 5:00.

I still would like to get more than 8 hrs sleep tonight if I can.
 
Wednesday Wk 6 Light Day 21FE07

Squat
123 x 5
154 x 5
185 x 5
185 x 5

Incline
98 x 5
118 x 5
138 x 5
160 x 3 (I rounded up 2 pounds, and missed the last two reps)

Deadlift
176 x 5
211 x 5
246 x 5
281 x 5(PR)

On Inclines I rounded up 2 pounds, and missed the last two reps. That will teach me a lesson. I guess now next week(7) I need to do the correct week 6 weight of 158x5 since I only got three reps this week... I know all about microloading, but I thought I could do it. The third rep barely made it up to the rack. :worried:

OTOH: I got another Deadlift PR, and plenty of food and sleep.
 
On the inclines, I'd choose between 158 and 160 depending on how confident you are at continuing after getting it. You'll probably get 160 next week. Whichever you choose, it sounds like microloading might be good for these from now on.

I tend to be a bit gung-ho and go for the higher weight though :)

Congrats on the continuing PRs on the other lifts.
 
Yes, it's time to microload on the inclines. I'll do 158 exact next week and then continue microloading from their. I know I will still be able to progress in following weeks if I do that.

I've been microloading on other lifts, but row's and inclines didn't seem to need it yet.

Live and learn.

Thanks for the input.
 
23FE07 Wk 6 Friday

Squat
123 x 5
154 x 5
185 x 5
216 x 5
253 x 3
185 x 8

Bench
93 x 5
117 x 5
140 x 5
163 x 5
191 x 3
140 x 8

Row
81 x 5
102 x 5
122 x 5
142 x 5
167 x 3
122 x 8
 
Monday Wk 7 26FE07
Squat 127 x 5
158 x 5
190 x 5
221 x 5
253 x 5(PR)
Bench 96 x 5
119 x 5
143 x 5
167 x 5
191 x 5(PR)
Row 83 x 5
104 x 5
125 x 5
146 x 5
167 x 5(PR)
 
Wednesday Wk 7 Light Day 28FE07
Squat 127 x 5
158 x 5
190 x 5
190 x 5
Incline 98 x 5
118 x 5
138 x 5
158 x 5
Deadlift 180 x 5
216 x 5
252 x 5
288 x 5(PR)
 
02MR07 Wk 7 Friday
Squat 127 x 5
158 x 5
190 x 5
221 x 5
259 x 3
190 x 8
Bench 96 x 5
119 x 5
143 x 5
167 x 5
196 x 3
143 x 8
Row 83 x 5
104 x 5
125 x 5
146 x 5
171 x 3
125 x 8

Now my log is up to date.
 
Didn't lift Monday because I had to take the dog to the vet.

Tuesday I was drowsy on the way to the gym, and considered not even going inside. I pulled into the gym parking lot and felt like I should go home and take a nap, but I went inside and tried.

Tuesday(day1) Wk 8 06MR07
Squat
130 x 5
162 x 5
195 x 5
227 x 5
259 x 1 (failed on rep #2 leaning forward too much, and left it on the pins)

Bench
98 x 5
122 x 5
147 x 5
171 x 5
196 x 4 (had to request spotter help me rack rep #5)

Row
86 x 5
107 x 5
128 x 5
150 x 5
171 x 5 PR

Tried my best to eat a pound of orange roughy (left 2 pieces). Ate 2c rice, 1c green beans w/bacon, 3 glasses of milk. Went to bed at 8:00pm and slept until 4:45 with no interruptions. I didn't even wake up to eat.

For day 3 squats I guess I should repeat week 7 weight of 259x3. I am going to try to up my bench on schedule and hit a (bench) PR of 201X3 and continue on schedule with bench and rows. Adding rest in between sets may help. I get impatient when I should watch the clock.

Rows are progressing as planned, although some guys doing 3 plate deadlifts (touch and go for reps with a rounded back) next to me complained about the noise interrupting their concentration and asked me not to slam it on the floor. I said I would wait until they finished before doing my last set. I don't know how to keep 170 pounds from making noise when it hits the floor, I just know how to bring it up and slam it into my ribs...

I am considering doing Power Cleans when I reset the program. Although that may occasionally make some noise too :rolleyes:

I am scheduled for minor surgery on March 16th so I will keep trying to get PRs until then. I need to re-read PP about what to do after a week or more off. I am thinking about dropping the weight 20% and running the 3x5 again but doing it with Power Cleans and OHP. I just know I don't want to squat heavy without working back up to it, and the 3x5 may be good for that if I start at 80% and add 5lbs per week. I can work back up to my SF5X5 PRs, and gradually progress from 3x5 sets across to 5x5 ramped sets when I start to miss reps.

I'm new to cleans but between Gayle Hatch vids and SS I can figure it out. I have been practicing with the bar at the gym and a closet rod at home.
 
Wednesday Wk 8 Light Day 09MR07
Squat 130 x 5
162 x 5
195 x 5
195 x 5
Incline 101 x 5
121 x 5
141 x 5
162 x 5 PR
Deadlift 185 x 5
221 x 5
258 x 5
295 x 5 PR
 
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