Djeclipse's Intermediate 5x5 take 2.

[silver_shadow]

Ya, I just wrote A&F in black marker on the front and back of the shirt so I could fit in.

waitaminit! weren't you wearing a black tshirt?!

 

[djeclipse]

waitaminit! weren't you wearing a black tshirt?!

It was greay, black on grey = extra cool.

 

[Cynical Simian]

I've stayed the same weight 188lbs for the past week, I'm wondering if I should reduce something or wait another week to see if a full week without cheating has any effect.

I'd say wait a week. Are you doing any cardio? If not, you might want to add some rather than subtracting more calories.

Re: workout. Not much to say on the reramp; looks like that's going well.

I've been considering using a stopwatch (I always use one to time rest between sets anyway) to time Needsize abs but it struck me as impractical. Now I'm looking at digital timers on amazon and think I may have found what I need, especially if I get one with a magnet that I can just stick on my power rack (where I set up my decline ab bench for them). Something like that might be what you're looking for as well, since you could place it on the floor next to you or somewhere else nearby and still be able to read the digits.

What are you doing for grip work?

 

[djeclipse]

I'd say wait a week. Are you doing any cardio? If not, you might want to add some rather than subtracting more calories.

I am now playing soccer once a week (have a game tonight), and that's about it for cardio. But it looks like I'll be getting tons of playing time so I'll be burning a lot of calories that day.

Re: workout. Not much to say on the reramp; looks like that's going well.

I've been considering using a stopwatch (I always use one to time rest between sets anyway) to time Needsize abs but it struck me as impractical. Now I'm looking at digital timers on amazon and think I may have found what I need, especially if I get one with a magnet that I can just stick on my power rack (where I set up my decline ab bench for them). Something like that might be what you're looking for as well, since you could place it on the floor next to you or somewhere else nearby and still be able to read the digits.

I tried facing the decline bench towards the clock so I could see the second hand but I found myself trying to twist my body to see it. I think if I can have it in my hand and look at it while in the "hold" position it will work best. When start adding weight again I'll have to figure something out.

Because without the stop watch near the end I think my 5 second count may speed up a little as it burns like a MOFO!

What are you doing for grip work?

I just threw in a few sets of these at the end.

http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html

I can do them fast and they don't take a lot of energy. We'll see how it goes. the 270 x 5 is the most I've been able to hang on to with regular grip.

 

[Shades McCool]

How has the Intermediate 5x5 treated you overall with strength gains? I am starting it in a little over a week and using it for the summer. Are you happy with the results?

 

[djeclipse]

How has the Intermediate 5x5 treated you overall with strength gains? I am starting it in a little over a week and using it for the summer. Are you happy with the results?

Back on post 118 in this journal I made a summary of my second run and my over all gains since starting the intermediate 5x5 in mid jan (4 month's ago).

Here is a recap of the last run's progress in the 5 rep range.

Squat... didn't really make any gains on these as far as weight goes but my depth s much better and I am now doing a full ATF squat. 230 to 242.5lbs = 12.5lbs

Bench 197.5 to 220 = 22.5lbs

Rows... I switched my grip from underhand to overhand so again it was more of a form thing. 180 to 195 =15lbs

Military press 127.5 to 140 = 12.5lbs

Deadlift 335 to 370 = 35lbs

If you look at the bigger picture back to my first run I started in on jan 17th I the gains are as follows (in the 5 rep range).

Body Weight 190-195lbs (wasn't looking to gain wight).

Squat +62.5lbs

Bench +37.5lbs

Rows +45lbs

Military press +25lbs

Deadlift + 65lbs

Not bad for 4.5-5 month's and missing 2 weeks due to being sick.

I will set my weights pretty conservatively as I haven’t been eating much in the last week or so. I will hit most of my current PR's in week 5 instead of week 4.

3rd time's a charm right?

Of course with the strength has come size, everything is bigger, my back really filled out from all the rows, traps grew from the deadlifts etc. And best of all instead of suffering through ridiculous sets of curls and tri extensions, my bies and tries have grown even with the 3 sets on friday of isolation I give them.

Over all I am extremely impressed with the results of the 5x5 training, it’s like nothing I’ve ever done before and it simply works. I've watched as others in the gym have stayed lifting the same weights while I have made gains and am now stronger then they are.

And the best part is after the first week your body gets used to the amount of work it's doing so you're hardly sore.

The first 2 runs though the program my diet was shit, all candy and crap, not enough protein, and I still made gains.

One mistake I made (other then eating like crap) was my first run through I didn't follow the program as laid out, I added curls on wed, and didn't set my current maxes back 4 weeks, added weight to my drop off sets on friday, extra reps etc.. If you decide to run the program, run it as is, give your self 4 weeks to ramp the weights up, don't do any extra reps, sets etc.

Do it as is and you'll see results.
Make a journal here and the people here will give you help,suggestions, encouragemnt etc.

Hope this helped.

PS, props to madcow.

 

[Shades McCool]

I have a thread on here towards the bottom of the page. I am currently about 179.5lbs and I would love to gain a solid 10-15lbs. The only "max" I have is bench and it is 315. I would love to see that number grow some!

 

[djeclipse]

I have a thread on here towards the bottom of the page. I am currently about 179.5lbs and I would love to gain a solid 10-15lbs. The only "max" I have is bench and it is 315. I would love to see that number grow some!

I wasn’t trying to gain any weight. I wanted to either stay the same weight or loose some, but as madcow says to gain weight all you have to do is eat. If the training is good you will gain muscle, if the training is shit you will fain fat.

Just form the journals on this board you know the training is good so it's just up to you to eat (preferably better then I was eating, lol).

I haven't tested my one rep maxes so I have no clue what they are but 315 is a good bench press, especially at 179.

But to put it in perspective, when I first started in mid Jan, 185 x 4 hard reps was my max, that puts my one rep max at what, 200 or so? Now 4 month's later 185 x 5 is one of my warm up sets and my 5 rep max is 220 (or it was, hopefully I'll still be able to hit it in 2 weeks time). That's +20lbs on my old one rep max plus 4 reps... (estimated).

 

[djeclipse]

Take a day the week before you start the 5x5 to find your current 5 rep maxes, make sure your squats are full ATF, rows are parallel to the ground, form is good on everything for the weight you're using.

If you can make daily updates (mon, wed, fri) to your journal and keep us posted, it helps to get encouragement from others here.

 

[Shades McCool]

Yeah next week I have finals to wrap up my first year in medical school so it will be a good week to get some good five rep maxes.

This summer I am going increase my calories while still eating relatively clean. It's going to be a lot of fun!

You have made some great progress. Make sure you keep up with my thread to give me your advice.