day 1, wk 1.....comments appreciated

[effinweakling]

monday wk 1 of 5x5 DF :

Stats: 5'7,176,12%bf
Bench: 275 1rm
Squat: 255 1rm
Deadlift 245 1rm

First off, I know my lifts are very disproportionate to each other. I only started squating/D/Ling about 6 months ago and i'm hoping all the squating in this program will help to even everything out a bit.

So heres day 1. went a little under what i thought i could get on the squats, but bench and rows seemed dead on.

Squat(all the way in the hole): Warmup to 175 x5x5

Bench: 135x5, 155x5, 185x5, 205x5, 225x5 (goal 225x5)

Rows(89.9 deg, from floor): 95x5, 115x5, 125x5, 145x5, 165x5, (goal 165x5)

okay, questions:

1: is there a specific # of warmup sets that anyone would recommend when doing 5x5 sets, or is that an individual thing.

2: I did my rows from the floor only b/c the rack was being used(my lower back was hurtin a bit) should i stick with this or can i switch to tha rack next week?.

3: Dumb question. Is it typical not to feel a good "pump" in you chest/back after day 1 ? My legs are swollen as all hell.

Thanx for any and all input.....

 

[Jim Ouini]

My personal experience:

1. Currently I do bar x 10 (usually), then 135 x 5, then 1 rep warmups up to my working weight in convenient increments.

So for like 315 it's convenient for me to just go 185 x 1-2, 225 x 1-2, 275 x 1, 295 x 1 then work sets. At least that's what I've been doing (today I skipped 295, though).

I would surmise that it's up to the individual; I have crappy work capacity so I try to make sure I don't get all tired out

2. MC and others will tell you BB rows should be from the floor anyway with the weight deloaded at the bottom. Description in the monster 5 x 5 thread TOC.

I really like these, even though I had to use a little body english on my max/record weeks.

3. You'll get some good respones on this one

 

[blut wump]

1. What Jim said. If you are finding that, say, set3 feels easier than sets 1 and 2 then you're maybe not doing enough warmup. If you find that you run out of steam then maybe you're doing too much.

2. Try to get your form right. If done properly your lower back should be ok with the movement. I have a bad back and after much practice can do these flat and from the floor each rep. Of course, we're all different in matters of flexibility and body shape but keep working on your form until you find the groove from the floor. That said, don't fret about it so long as you are making an effort to get down to 90 degrees rather than the almost upright rows you see some guys doing.

3. I wouldn't worry about not getting a pump in the chest and back so much as that you did get a pump in your legs. Maybe you're fresh to ATF squats or maybe you rushed the sets slightly? Week1 is mostly about letting your body know that you'd just started a fresh program and gives you a chance to get your head around all the volume and gives you a good chance to observe your own form with reasonably comfortable weights.

Good luck with it.

 

[effinweakling]

Thanx for the input. I just finished day three and I'm really startin to feel my legs after all those squats. I dont get sore really...i just get a nice pump.... I'm too tired too post my #'s for wed/fri (i work midinghts and they're killing me). I stayed pulling the weight from the floor on my 5x5 rows....and i already feel like my form is getting better. I'll post my #'s soon(just for my own purposes). Thanx again.