Djeclipse's Intermediate 5x5 take 2.

[djeclipse]

Congrats. Don't switch programs before getting two plates.

Thanks for the complements guys. I thought 215 would be my max for this run and even last friday 220 x 3 felt heavy. but somehow I managed to get 220 x 5 monday. the last rep went up real slow and luckily the spotter never touched the bar because I slowly locked it out.

It would be so nice to get 2 plates x 5 next week but I'm it is going to be a challenge.

 

[Cynical Simian]

FYI, the entry you posted earlier today for (I assume) Monday's workout is labeled "Day 2/wed."...might want to change it while you can still edit the post.

And congrats on the PRs! Looking forward to seeing two plates from you...

 

[djeclipse]

FYI, the entry you posted earlier today for (I assume) Monday's workout is labeled "Day 2/wed."...might want to change it while you can still edit the post.

And congrats on the PRs! Looking forward to seeing two plates from you...

Thanks for catching that. Yesterday was a bad day overall, my mind was elsewhere as you can see by my posts here and elsewhere on the board, and I was really tired = bad day in the gym.

I failed on 145 x 5 for military press only got 4 reps, and failed on my 380 x 5 dead lift (only got 4). I forgot my workout journal at home so tomorrow I will post everything.

basically the only thing keeping this journal alive is the possibility of a 225 x 5 bench press on monday (that I'm not very optimistic about). If I don't make that it may be time to change it up a little. Maybe something for 2-3 weeks as a "deload" and then back in the 5x5.

 

[xblitz44x]

The funny thing that I noticed about SF 5x5 is that every Thursday (3-rep day) I would just barely squeeze out my 3rd rep with a max weight and think: "There is no way I'm going to get 5 on Monday." Then Monday would roll around and I'd barely get my 5th rep. Then on Friday I'd again barely squeeze out my 3rd rep and think: "5 reps is definitely never going to happen!" So I, too, was never really optimistic about it.

But just keep drilling in your head that it is entirely possible. It's only 5 more lbs. You didn't think you'd get 220 and you did. That should help alleviate some of your doubt enough to crush 225.

Also, once you've hit your 225 milestone, I also believe it's time for some sort of deload.

 

[djeclipse]

The funny thing that I noticed about SF 5x5 is that every Thursday (3-rep day) I would just barely squeeze out my 3rd rep with a max weight and think: "There is no way I'm going to get 5 on Monday." Then Monday would roll around and I'd barely get my 5th rep. Then on Friday I'd again barely squeeze out my 3rd rep and think: "5 reps is definitely never going to happen!" So I, too, was never really optimistic about it.

But just keep drilling in your head that it is entirely possible. It's only 5 more lbs. You didn't think you'd get 220 and you did. That should help alleviate some of your doubt enough to crush 225.

That is so true, the single factor 5x5 with the tipple on friday (day 3) just simply works. Every friday I have doubts about mondays lifts and some how you just end up getting it. I really hope this is the case for at least one more week. When I started at the gym 5 month's ago 225 for a single was just a dream, now I'm not even thinking about getting it for a single, I want 5, lol.

Also, once you've hit your 225 milestone, I also believe it's time for some sort of deload.

This will be the first time in my training ever where I make a planned "deload", and I admit I have no clue what to do here. I was thinking of doing something like 3 sets of 8 and then a single starting at my current 5 rep max (moving the weight up each week). is that decent for a deload or is it still too much work?

I was also thinking about trying cleans instead of rows just to change it up. The only thing is my back has grown the most since I've started this 5x5 and it's primarily because of rows. I don't want to loose the back stimulant. I also would like to get some incline bench in there just because I haven't done it in so long, but I'm not sure if I want to loose the standing military press.

One other thing I have noticed is that instead of going for 9 weeks straight I ended up taking 2 weeks off between week 5-9 due to sickness. I'd miss mon and wed workouts and repeat fridays workout... And each time I came back I felt great, picked up right where I left off and made my PR's on monday. I wonder if I need to incorporate a light week between week 6-7 or something.

 

[mm107]

WOW nice job DJ! A deload huh? Ive never done one either. Ill be reading up to see what ya do so when i go to do it, i dont have to read too much lol

KEep it up bro, and get some pics up!

 

[djeclipse]

WOW nice job DJ! A deload huh? Ive never done one either. Ill be reading up to see what ya do so when i go to do it, i dont have to read too much lol

KEep it up bro, and get some pics up!

ya, you can see my deload and learn what not to do from my mistakes, lol.

I took some pics a while back and have been meaning to take some now as comparison, but trust me, you don't want to see any pics. I'm 195lbs with a decent size beer gut and a hairy chest... not a good sight, lol.

As of last week I have cut all the crap I was eating like donuts, ice cream, chocolate cake, chocolate bars, candy etc. I hope to see some results just by eating a lot cleaner.

 

[xblitz44x]

This will be the first time in my training ever where I make a planned "deload", and I admit I have no clue what to do here. I was thinking of doing something like 3 sets of 8 and then a single starting at my current 5 rep max (moving the weight up each week). is that decent for a deload or is it still too much work?

I would do something like this:

Day 1:
Bench - ramp till your heaviest set of 5 (ie. 225) but do 3 reps instead of 5
Bent Rows - Again, take heaviest 5 sets and do for 3
Situps

Day 2:
Squat - Ramp till heaviest set of 5. Do for 3 reps
Military Press
Calfs

I don't know how much of a deload you want to do, but I'd stick to this. Just 2 workouts per week. I wouldn't deload longer than two weeks.

I was also thinking about trying cleans instead of rows just to change it up. The only thing is my back has grown the most since I've started this 5x5 and it's primarily because of rows. I don't want to loose the back stimulant. I also would like to get some incline bench in there just because I haven't done it in so long, but I'm not sure if I want to loose the standing military press.

From what I can tell, it looks like you row twice a week. Maybe throw cleans in there once, and row once. Still try to make your 5 lb jump and see what happens. I wouldn't worry about incline press so much this time around. You're making such great progress with the flat bench. If, at the end of this cycle, you want to write up a new program - do incline instead of flat. Work on one thing at a time.

One other thing I have noticed is that instead of going for 9 weeks straight I ended up taking 2 weeks off between week 5-9 due to sickness. I'd miss mon and wed workouts and repeat fridays workout... And each time I came back I felt great, picked up right where I left off and made my PR's on monday. I wonder if I need to incorporate a light week between week 6-7 or something.

I also recommend taking a week to break up the cycle. Treat it like the deload above, or take the week off completely. You're not going to suddenly lose the strenght in just a week - and your joints will thank you.

PS: It's *lose

 

[anotherbutters]

I second what you're both saying about the Friday triples and Monday PRs, especially with chasing deadlift PRs on Wednesdays too. On my first run, I found it relentless - there was no slacking from the eating, resting and busting your guts in the gym, for fear of breaking the cycle. Fun stuff!

For your deload, just hit the same weights as the week before, but do less reps.

 

[djeclipse]

Week 9 Day 2 (wed)

bad day all around, I had little sleep and my mind was elsewhere. I failed on my military press and dead lift by one rep each.

Squat
110 x 5
135 x 5
165 x 5
165 x 5

Standing Military Press
90 x 5
105 x 5
125 x 5
145 x 4... fail

Dead Lift
235 x 5
285 x 5 (overhand grip gave out, had to switch to mixed, not a good sign)
330 x 5
380 x 4... fail, my 4th rep was pretty bad as far as form goes so I didn’t even try a fifth.

Chins
7
7
5.... not progressing on these either.

needsize Crunches
10 x 6
10 x 6
10 x 6
10 x 5
10 x 5

bad day, I think some kind of change and or light work is needed soon.