First run on the 5x5 - babaa's log

[babaa]

So, after doing some modified WSB, I have decided to give this 5x5 program a try: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
I think most of you already know it.

I am 20 years old and am lifting since I am 15, but the first 2 years weren't really productive..since I had no idea of lifting and did a routine made by a trainer in the gym...

At the moment my RMs are
Squat - 1x5@115,5kg
Bench - 1x1@100kg -> according to the 5RM formula 5RM should be at 89kg
Deadlift - 1x5@163kg
BOR - 1x5@73kg
Military - 1x5@55kg

I actually suck at pressing... In April '05 I benched 100kg in a powerlifting comp. and I think my max has not moved alot so I hope this program will raise my bench above 100kg and of cource give me some gains in the other lifts.

I am also trying to gain some weight with this routine. While deloading last wek I somehow gained 1,5kg and my bf% seemes to be the same.. It is actually at 12-13% I think, but I am not sure.

Training will start tomorrow...

 

[SgtSlaughter]

Awesome man. Get all the food in you can eat and keep training, you'll get stronger!

Strong puller... I think you're around the 6' range with some long arms like myself, lol... am i right?

You didn't mention height and weight.. just for reference.

 

[babaa]

actually I am 1,74cm -> 5,6' or so(I think) - not very tall.. but my hands are ca. 10cm away form my knees, so I guess they are long proportional to my body, but not the actual length^^

My weight is ~79-80kg, but I will weigh me tomorrow for a exact number and note in the log, too.

 

[thesuaveone]

Good luck with this. You'll love it.

 

[babaa]

thanks, I hope so.

 

[anotherbutters]

I'll second the strong puller! Good luck.

 

[babaa]

Week1 - Day 1

Weight: 79,6kg

Squat
5x53kg
5x68kg (67)
5x80,5kg (80)
5x93kg
5x105,5kg (107)

(..) -> number in the excel sheet
The last set was not very easy, but I went lower than I did with my PR, so the numbers might be a bit miscalculated...so the next time I will take the lower weight, like I did in set 2 and 5.

Bench press
5x40,5kg (41 )
5x50,5kg (51)
5x63kg (62)
5x73kg (72)
5x83kg (82)

These weren't very heavy

BOR
5x33kg (34)
5x43kg (42)
5x50,5kg (51)
5x58kg (59)
5x68kg

These were also fine

Assistance

Side deadlift - 5x48kg - 5x58kg
Windmills - 6x10kg

All in all a good workout

 

[SgtSlaughter]

Sit your ass in the hole on the squat. If you didn't for your test numbers, your weights will be a tad off. If you can muscle it up from the bottom good, if you feel burried may want to drop some weight off the spread sheet and re-do numbers for squat with proper form. ATF. Ass To Floor.

 

[NJL52]

I should put this in my sig, I say it often enough =P

Order Starting Strength, I thought I had perfect squat technique before. I ordered Starting Strength and lo and behold, my technique has gone up substantially and heavier weights move easier with less soreness and pain to reap afterwords.

 

[Cynical Simian]

I don't think non-plats get signatures. Go Plat! Support Elite!

Sarge is right: you need to go ATF and be conservative with your weight estimates. If your week 1 weight was difficult, especially with a small ROM, you need to start lower next week. You're only in week 1, so this is the perfect time to make this adjustment.