Hardgainer 5x5 journal (going for size + str)

[lschmidt]

This is almost single factor. The only difference is switch to the 3x3 ranges in weeks 5-8, then switching back to higher volume. I want to do this to first, switch things up. Second, provide a 'shock' or change to the muscles.

In the past 3-4 weeks I've been working out with only flat bench and weighted pullups, and I've gained 6 lbs (started at 136). So hopefully I'll get some good gains off of this.

Starting Point
*************************
Height: 5' 10"
Weight: 143 lbs

Maxes
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1RM Bench: 160 lbs
5RM Row: 65 lbs (one-arm DB row)
5RM Squat: 150
5RM Dead: --
1RM Military: 110 (machine)
1RM Pullup: BW + 60 lbs

Diet
*************************
Eat as much [healthy] college cafeteria food as I can

Supplements (Starting in week 3)
***************************
Omega Sports Cre Ethyl Thunder (CEE caps)
Optimum Nutrition 100% Whey Gold Standard
Optimum Fish Oil Caps
Prolab N Large 2

Routine
***************************
Monday
Squat 5x5
Bench 1x5(*)
Row 1x5(*)
Traps 3x6

Wednesday
Squat 3x5(-)
Deadlift 4x5
Military 4x5
Pullups 4x5
Calves 3x8

Friday
Squat 1x5(*)
Bench (light) 4x5, 1x3
Row (light) 4x5, 1x3
Curls 3x6
Tris 3x6

Weeks 5-8, switch to 3x3 & 1x3, drop (-)
(*) is pyramid set

I have already done week 1, but I just posted this up so my fist workout will actually be week 2, which I'll post on Monday.

 

[Guinness5.0]

The only difference is switch to the 3x3 ranges in weeks 5-8, then switching back to higher volume. I want to do this to first, switch things up. Second, provide a 'shock' or change to the muscles.

Welcome. Good to journal for sure.

But why would you change it up? The progressive overload you experience while running the program is plenty of shock. I'd run it as-is. Why tinker with a winner?

In the past 3-4 weeks I've been working out with only flat bench and weighted pullups, and I've gained 6 lbs (started at 136). So hopefully I'll get some good gains off of this.

Also, you've only been working out for a few weeks? The SF 5x5 is an INTERMEDIATE program; I don't think it'd be optimal for you yet- something like what I advised in http://www.elitefitness.com/forum/showthread.php?t=434060[this] thread would be more appropriate I think. I wish MC2 would post the "newbie" program he's been teasing us with

 

[anotherbutters]

Nice to see another journal. Good job with the 5x5 - you've picked a good program there. As G5.0 said, you shouldn't need to change things up after 4 weeks. If you're getting stronger and lifting heavier from week to week, just keep going. When you stop being able to lift heavier, then you can think about changing things. I've only just reached that point after 13 weeks.

If you are really new to lifting, then you might make faster progress by repeating the format of the Monday workout on Friday and trying to lift heavier on both days. I think that would be similar to the real beginner program.

Good luck anyway!

 

[lschmidt]

I have done lots of lifting before, while I was a competitive swimmer. I'm not a total newb, I just haven't lifted for awhile.

And if I keep making gains on 5x5 past week 4, I won't switch it to 3x3 I'll keep going with the same volume.

 

[lschmidt]

And I figured I'll go ahead and post today (Friday's) workout:

Friday

Bench 5x5 (120 lbs)
Squat 5x5 (105, 115, 125, 135, 145)
Row 5x5 (45 lbs)
DB Curls (30 lbs)
Tri ext on lat machine (#5 - no weight written on it)

Everything felt really easy today so monday everything will be going up 10 lbs.

 

[Guinness5.0]

I have done lots of lifting before, while I was a competitive swimmer. I'm not a total newb, I just haven't lifted for awhile.

And if I keep making gains on 5x5 past week 4, I won't switch it to 3x3 I'll keep going with the same volume.

OK but there's a fundamental difference in approach b/t teh SF 5x5 adn the DF 5x5: all the exercises in the SF are pyramidded, while teh DF mixes 5x5 w/ the same weights w/ some pyramids. The difference in workload is pronounced.

My advice stands about tinkering: run SF as written til you plateau hard. Then think about changing it. I imagine you've read A-B's journal. Almost all his lifts have jumped ~45% in the course of a couple of months. You shouldn't really hope for much more than that IMO.

 

[lschmidt]

Monday 10/24 - Body Weight 145 lbs (7.5 gain)

Bench 5x5 (115, 125, 130, 135, 140)
Squat 5x5 (145, 135, 125, 115, 105)
Bent DB Row 5x5 (40, 50, 55, 60, 65)
DB Shrugs 3x8 (55)

I had to keep decreasing squat weight because I am getting a pain on the inside of my upper leg near my groin. Only on the right side. Any ideas on why this could be?

My bench is increasing well. Four weeks ago I couldn't do one rep of 135.

 

[lschmidt]

Wednesday 10/26 - Body Weight 145.5 (8 gain)

DB Military 5x5 (35)
Squats 5x5 (105) - still feeling groin pain on right leg, limiting my weight
Pullups 5x5 (BW+10)
Deadlift 5x5 (95) - ehh this is weak
Calves 3x8

Should my feet be perfectly straight with squats? I am still feeling that groin pain and don't know why.

Is 95 really weak for a person my weight deadlifting?

In the middle of september I weighed 136.5, so I've gained about 8 lbs in a little over a month - not bad.

 

[Guinness5.0]

Your fet shoudl be ~30 degrees outward from straight.

It's normal to take a while to acclimate to squatting.

 

[wooldog]

Also why are you waiting until week 3 to start the supplements? I don't get that.

BTW I love N Large 2. It's a great product.

 

[d-dub]

Its good to see another journal.

On the groin pain for squats, make sure you warm up real good first. Start with a the bar and crank out some reps, and then slowly progress until you are at your work sets. You might have a drop off on your higher sets at first, but its worth it to warm up - you will adjust.

Also stretch your hip flexors and calves.

 

[RipStone]

Its good to see another journal.

On the groin pain for squats, make sure you warm up real good first. Start with a the bar and crank out some reps, and then slowly progress until you are at your work sets. You might have a drop off on your higher sets at first, but its worth it to warm up - you will adjust.

Also stretch your hip flexors and calves.

You have any tips for good stretches for hip flexors? Mine always seem to get tight. Thanks.

 

[lschmidt]

Wooldog,

I am not starting supplements till week 3 because I had to wait for a paycheck from work to order them hah.

Also, I started out lower than my maxes for all the lifts, so this way I'll start creatine at the same time I am trying to raise my lifts.

Anyone have suggestions on how/when to take protein and prolab n large? I'm thinking on workout days I'll 1 serving of whey before and after my workout. On non workout days, I'll have a half serving of prolab twice, in between breakfast and lunch, and between lunch and dinner.

This a good idea?

 

[Micker]

I used to get the tendon pains in my legs squatting also. You need to keep adjusting your feet angle and width of your stance till you feel comfortable. Concentrate on using your entire quad. If you mentally try to use the outer quads, it will take pressure off of your inner quads. It sounds crazy, but it works. I find that the problem is that people new to squatting, tend to use a form that puts too much pressure on the inner groin area.

 

[Anthrax Invasion]

If anyone has pain when squatting, they may want to try foam rolling before or after training, as well as stretching post-workout, while warm. Foam rollers for the IT bands, glutes, quads and hamstrings have honestly dissipated any pains I may have had in my knees. I'm sure it could help for other pains involved with squatting too.

Actually, that made it sound like my knee pain came from squatting. It was actually from something else, but point is - foam rolling is good.