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i think my 5x5 is broken
- Thread starter Sub-Zero
- Start date
beerdrinker
New member
What kind of gains are you looking for after just one week? If you are able to increase weight on the second week I'd say you improved, but it doesn't look like you've even started the second week yet.
SublimeZM said:
Your exepectations.
This isn't magic. Like all things you have to put in time and effort. Follow the program and eat above your caloric requirement. Gains are also not linear in a dual factor based program. In addition, hypertrphy gains are never really linear to strength gains over shorter periods. All you can do is follow the program, work hard on your lifts, and eat. Most people have felt at least reasonably well rewarded with their results post program, I don't think anyone was particularly concerned or enthused one way or another with gains on the first week.
i did finish my first week though, and im getting in and out of the gym faster since im not spending time on bullshit...it is also alot more fun and is really nice to switch things up. i think i have underestimatd myself on bent over bb rows though, we will see how it goes.
For the rows just be flexible with your weights, if you think your targets are low, ramp up a bit more. Don't make huge leaps of faith but if you are adding 10lbs per week add 15 or 20 to get you closer. This can work the other way with overestimation but ideally the weights need to progress week to week (unless failure and that should be on a record week only) so if you start too high you wind up making tiny jumps or not being able to jump at all week to week which - if it occurs in too many exercises at once (esp the squat) blows the program.
When I read your first two posts, I looked over at the username and kind of scratched my head. I've read too much serious stuff far more moronic than this to be able to assume comedy.
When I read your first two posts, I looked over at the username and kind of scratched my head. I've read too much serious stuff far more moronic than this to be able to assume comedy.
aight good idea.Madcow2 said:
also-record week meaning weeks 3 and 4 of loading, or record week meaning one of the weeks in intensity? (i thought u wernt supposed to fail at all during loading)
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Blut Wump------ i cant wait! should i eat extra during that day at lunch to ensure maximum growth?
If you intend on using the 3x per week intensity phase that is actually the 2nd series of record weeks in weeks 8/9 where you are breaking 3x3 and 1x3 records. The first set regardless of how you run it is in the final two weeks of the volume phase which tends to be weeks 3/4 or 5/6 if someone started much lighter. Most people have been conservative because starting your weights too high blows the program but the nature of breaking records is that failure is possible. For someone very experienced and with pertinent current maxes they want to be exceeding their records in both week 3 and 4. This is quite a bit harder than most people push themselves.
Tom Treutlein
New member
I'd have to agree with sublime in that this routine is a lot more fun. I look forward to working on the compound lifts. No bullshit exercises.
Guinness5.0
New member
FWIW I failed on 1x5 bench yesterday (week 3) but only by a little so I'll get it next week. No biggie.SublimeZM said:
blut wump
New member
Just bear in mind that there's a big difference between failing late in your last set and failing on an early set since you still want to be getting the full volume in. If you fail on an earlier set then you should drop the weight back down a bit and keep going with your 5 sets.SublimeZM said:
just finished my first day of the 3rd week.
i had a really bad day so that helped me get through the first day of my old records week
220 1x5 on bench, - so on 205 the set before i went up kind of slow and almost failed on my 5th rep. i hadnt really been lifting with any emotion though, just lifting. i turn up my music for 220 and have a spotter there just incase im gunna fail and i tell him to stand back and dont touch it untill it drops onto my chest and i ask for him to pull it off me. turn up the music real loud, think of how bad my fuckin day was and i got it up 5 times easy.
225 5x5 on squats- the first set was pretty hard already, and i didnt think id make it. and after that first set i felt sort o fshitty. for the first 3 sets i was pausing at the bottom and relaxing a split second in the hole like i normally do, but after the 3rd set, i just got real mad, turned my music up and stopped the pause for the last 2 sets and was grunting like the idiots i get mad at
embarrasing bent over row...i was kind of new to this exersise and only did it for 2 weeks before i started 5x5, so it is kind of low. i also started otu way too low, so iv been ahving to ramp it up faster. it seems like its WAY to easy during 1x5 on the lesser weights, but the last couple of reps on 1x5 150(lol what a bitch) was a bit difficult. im really stressing form and trying to feel it...as long as im going up i guess. next time ill have this better.
the first day i weighed out at 167 naked. today i weighed out at 171
i had a really bad day so that helped me get through the first day of my old records week
220 1x5 on bench, - so on 205 the set before i went up kind of slow and almost failed on my 5th rep. i hadnt really been lifting with any emotion though, just lifting. i turn up my music for 220 and have a spotter there just incase im gunna fail and i tell him to stand back and dont touch it untill it drops onto my chest and i ask for him to pull it off me. turn up the music real loud, think of how bad my fuckin day was and i got it up 5 times easy.
225 5x5 on squats- the first set was pretty hard already, and i didnt think id make it. and after that first set i felt sort o fshitty. for the first 3 sets i was pausing at the bottom and relaxing a split second in the hole like i normally do, but after the 3rd set, i just got real mad, turned my music up and stopped the pause for the last 2 sets and was grunting like the idiots i get mad at
embarrasing bent over row...i was kind of new to this exersise and only did it for 2 weeks before i started 5x5, so it is kind of low. i also started otu way too low, so iv been ahving to ramp it up faster. it seems like its WAY to easy during 1x5 on the lesser weights, but the last couple of reps on 1x5 150(lol what a bitch) was a bit difficult. im really stressing form and trying to feel it...as long as im going up i guess. next time ill have this better.
the first day i weighed out at 167 naked. today i weighed out at 171
Island Son
New member
I always avoid Mondays like the plague. I'm just starting 3x a week friday/sunday/tuesday and I might even move it to wed/fri/sun instead.
it's just weird that so many people converge on mondays
it's just weird that so many people converge on mondays
yeah i guess. my gym is never crowded when i go, so i pretty much have it to myself. believe it or not, the most crowded day is friday! guess the guys getting pumps for the club, lol.Island Son said:
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i just finished week 3 with no failures!
so today was 210 5x5 bench, on the last rep 4th set i got stuck mid through and was just pushing it and the up took a little longer than just blasting through. knew i had to step it up to get through 5th set...on the 4th rep i stick a bit and have to do a long push, and im like oh god what am i gunna do for the 5th. i ddint have a spotter cause if i have one i always feel like its not life or death to push it up, but i had a friend watching me so if i couldnt do i tid just lower it to my chest and hed come get it off me. so its the 5th rep 5th set, and im mad as shit, i get stuck 1/3 of the way up and im holding it there...i start to fall a tiny bit and push my ass off and it passes the sticking point and i complete it.
squats 240 1x5- on 225 (which is the weight i did right before 240 to work my way up) i almost failed, it was hard. i get super hyped up for 240, cause i know i can do it i just need some motivation, find a good song on my ipod and i go down ass to grass, and im literally not feeling anything, thinking this is easy but still sort of blinded by rage to get through it all. after the first rep, i look in the mirror on my way up, my neck and face is HUGE and bright red and i look like a fuckin vampire reayd to kill someone. i breath out suck some air, go down. i complete it not feeling it hard, because i literally couldnt feel anything. i have never gotten redder or looked more constipated (only way to describe my face lol) on an exersise before.
bent over bb row only a shitty 135
. first set im thinking this actually is kind of difficult.... and i start to move up a little bit and jerk. i correcte dit and did the rest of the 4 sets. no hero story for this one, i felt it, pushed through, and got it with no near fails. it seems if im about to fail i automatically jerk it up a little bit to fix it, but i worked on keeping form strect. the last reps on the last set were a bit slow and agonizing thoughSimilar threads
