Iggy's 5x5 Journal

[iggy]

Hi everyone. i based this workout on madcow2's version of Bill Starr's 5x5 workout program. my 1 rep maxes for now. which are 1x190(bench) 1x350(squat) 1x185(clean).
day 1 tuesday. This Week i'm going tuesday/thursday/saturday because of car ride reasons. *All weight is in lbs
Bench Press
-95x5
-115x5
-130x5
-145x5
-165x5
Squats (wanted to go light, but not too light)
-165x5
-195x5
-225x5
-255x5
-285x5
Hang Cleans (do you drop the weight when you clean after each one, or keep it in the air? I might start including snatches on my cleans too. Do they work effectively?
-95x5
-115x5
-135x5
-150x5
-165x5
Flys(dumbells)
40x10
45x10
One armed dumbell Incline Press
40x10
45x8
Lat Pulls
80x10
90x10
Crunches
3 sets of 30

Thursday (day 2)
Squats
-165x5
-195x5
-225x5
-225x5
-225x5
Bench Press
-95x5
-115x5
-130x5
-130x5
-130x5
Deadlifts (never done deadlifts before, so going light.)
-115x5
-135x5
-175x5
-205x5
Hang Cleans
-95x5
-115x5
-135x5
-135x5
-135x5
Standing thrust
-80x5
-95x5
-110x5
-125x5
Standing Military Press
-135x8
-145x8
Standing Bar Curls/Reverse Curls (Superset)
BC = 65x8
RC = 65x8
BC = 85x8
BC = 85x8

Saturday (day 3)
Squats
-165x5
-195x5
-225x5
-255x5
-295x3 Triple
-225x8 Back-off
Bench Press
-95x5
-115x5
-130x5
-145x5
-175x3 Triple
-130x8 Back-off
Hang Cleans
-95x5
-115x5
-135x5
-150x5
-170x3 Triple
-135x8 Back-off

*need more auxilaries, this is what i was going to do starting tomorrow. Suggestions are appreciated, and i can't wait to start this. Thanks to madcow2 and mr. glenn pendlay for suggesting 5x5 to me.

 

[Madcow2]

I know I didn't recommend flies anywhere and I'm pretty sure it's not something Glenn would be thrilled about seeing (nice version since you are under 18). You don't need hang cleans on Wed, deads are more than enough. Just return the bar to the hang, don't put it down between reps (deads are fully deweighted on the floor each and every rep though). Remove lat pulls and do chins if possible. Don't do the one armed incline presses. Maybe move the few sets of chins to Friday or something, don't stack it all on M/W. Basically cut out the crap that doesn't mean much and focus on the core lifts to build your base.

The main purpose of the 5x5 is to get very good at a few things that really matter and have a major impact. To this end you train them a lot and don't waste your limited recuperative powers with lifts that mean very little. At your stage I really think the best thing you can do is order Mark Rippetoe's Starting Strength www.startingstrength.com. He's a good friend of Glenn's and you won't get that stuff in the gym or on web sites. I see almost noone doing proper lifts in the gym (meaning I go a few months before I see a properly performed squat). Obviously these guys aren't getting it so there's a reason we recommend the book.

 

[view]

madcow pretty much beat me too all the obvious answeers haha.

everything seems to be in line, and since MC2 doesn't like talking about diet, I will be the one to ask how the diet looks? Post up a sample day.

 

[iggy]

Is online the only place i would be able to get startingstrength? Or would it be at a GMC or Vitaminworld? I'm also not sure how to do Chins or BB rows. Can someone clarify or give me a link to some information about them please.

 

[Madcow2]

Is online the only place i would be able to get startingstrength? Or would it be at a GMC or Vitaminworld? I'm also not sure how to do Chins or BB rows. Can someone clarify or give me a link to some information about them please.

Starting Strength is more of a coaches' book i.e. wasn't really targeted at the masses and it's also fairly new. There are two reviews on this page, I specifically like Wendler's, the 2nd one down. http://www.k3k.de/Info/startingstrength.html

Also, chins and rows are fairly basic. How do you know you are squatting, benching, and performing the clean correctly? Most people suck at coaching these lifts especially at the High School level (i.e. the reason why Starting Strength was written).

Some exercise links: http://www.uwlax.edu/strengthcenter/videos/video_index.htm
Barbell Rows: http://www.elitefitness.com/forum/showthread.php?t=366601 (read the thread, the 2nd version from the floor is redescribed and has pictures here: http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&st=20&p=9976&#entry9976)

 

[iggy]

My first workout didn't go as well as expected to be. First off my friend couldn't make it so i didn't have a spotter, "literally NO ONE in the gym, couldn't even find the owner." So i got my bench done without a problem. last two sets were a little hard but nothing big. When you hang clean you don't put down the bar until you get the five reps, correct? I could do that my first three sets, but then my fourth i struggled and had to set it down and do it the way my coaches showed me. To clean it then throw it down after every single clean. I can rep 185 one time as a max cleaning their way, but the after the third set i couldn't do five in a row anymore. I mixed in some Tri's and Lats, those went well. My squats were very good first three sets, but after that i was afraid to do anymore because of no spotter. So i went 165x5, 195x5, then 3 sets of 225x5. Maybe i should lower the weight down on my cleans/squats? i'm thinking 135x5, 165x5, 195x5, 225x5, 255x5. i'll try that next monday. for cleans maybe i should go lower as of 60x5, 80x5, 95x5, 115x5, 135x5. You said its better to start low. I didn't start as low as i should of in squats/cleans. But i had the correct form and got incredibly low on my squats.
Workout - 6/10. Time - 1 hour, 5 minutes.
Took Soy Protein Isolate after, that was yesterday. Today is my day off, tomorrow i'm bringing a buddy of mine. Thanks and seeya all.
- Iggy

 

[Guinness5.0]

It's vital to start light - you should breeze through weeks one and two. And IMO you shouldn't worry about extra work (like the arm stuff) - it'll hinder more than help. Just get those big lifts up and the rest will take care of itself.

 

[iggy]

Monday 01/09. workout was amazing i hit everything. here it is. Iggy’s 5x5 Journal
Monday Day 1 – 01/09/06
Bench Press Squat Power Cleans Rows
-95x5 -135x5 -75x5 -95x5
-115x5 -165x5 -95x5 -115x5
-130x5 -195x5 -115x5 -135x5
-145x5 -225x5 -135x5 -155x5
-165x5 -255x5 -155x5

Weighted Crunches Cardio End
30x3 10 20’sx2

8/10

 

[Numani]

was that Week One Day One?