*Ilovetolift's* 5x5 Progression

[Ilovetolift]

Today is the day. Finally starting 5x5, I've heard lots of talk of people starting too heavy, so today, I start light.
5x5 -http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
(Thanks Madcow and Bill Starr)

I'm Following everything to a "T", assistance work, everything.

Wish me luck.
Stats: 170Lbs 18 years old ... Time to get huge!!!
5'9''

Squat- 105, 125, 145, 165, 185 (Like I said, I'm going LIGHT!)
Bench- 95, 115, 135, 155, 175 (My upper body is stonger than lower)
Row- 55, 75, 95, 115, 135 (This is almost a guestimate)

I took a week off from working out so ill be nice a weak before I start.
Come on 235 x5 for bench by July 245 for squat and 195 for rows? Time to get shit moving!!!

 

[djeclipse]

Don't forget your core work as it is important, weighted sit ups and weighted hypers on day 1.

 

[super_rice]

where are the deadlifts?

also, you will progress very quickly for squats if you do it right. you will more likely do:
105, 125, 165, 185, 195, 205 and then slow a bit around there...

eat like crazy!

 

[Ilovetolift]

Don't forget your core work as it is important, weighted sit ups and weighted hypers on day 1.

I actuly forgot to do the hypers, but then went back to the gym and did them, I used the 25lbs weight for 2 sets of 15...is this right?
Also I was thinking I would do the sit up with cardio on Tues, Thurs and saturday?

 

[Ilovetolift]

where are the deadlifts?

also, you will progress very quickly for squats if you do it right. you will more likely do:
105, 125, 165, 185, 195, 205 and then slow a bit around there...

eat like crazy!

The dead lifts arent until Wednesday
Also, I just started to squat ass to grass, so I think my current weight is good, my last rep on the squats rows and bench were FAIRLY hard, I could infact have pumped a few more out. Thanks

Ps. When I did the rows, I arched my back, bent my knees, feet shoulder length apart and and thumbs on the line from rough to smooth? Thanks again.

 

[anotherbutters]

Like I just posted in wannabebig's journal, there is a reason for starting light and working your way up. Everything should be easy in week 1, including your bench. With the rows, make sure your back's parallel to the floor so you're rowing 90 degrees into your body, just as you'd row if you were sat in a boat.

Good luck.

 

[Ilovetolift]

Like I just posted in wannabebig's journal, there is a reason for starting light and working your way up. Everything should be easy in week 1, including your bench. With the rows, make sure your back's parallel to the floor so you're rowing 90 degrees into your body, just as you'd row if you were sat in a boat.

Good luck.

Good advice, thanks anotherbutters.

 

[blut wump]

Agreed, during the early weeks you are primarily working your conditioning.

 

[Anthrax Invasion]

Agreed, during the early weeks you are primarily working your conditioning.

As well as getting prepped for the heavier loads to come.

ilovetolift's name fits well. I almost wanna say he's overzealous about all of this. You know, with all the exclamation points and stuff.

KILL THAT SHIT!111!!1!ELEVEN!!11!!!!

 

[Dposey]

Good luck on this, I'm sure you'll see good results if you stick with it.

 

[altimus]

i also started the 5X5 this morning. about time i wised up and said to hell with iso movements. the big 3 is where my heart is, i just didnt know it! like ilovetolift, made sure i started light and got the form on point. anxious to see where it all goes. didnt mean to hijack, but your enthusiasm was contagious and had to share. late

 

[Anthrax Invasion]

If hypertrophy is a concern, some isolation work should be done for optimal hypertrophy.

 

[BiggT]

Ahhhhhh...I knew you'd get those 5lbs you wanted to off in the blink of an eye. The workout looks good. If you've never done ATG squats before, they will absolutely sky rocket, expect them to be at least 100lbs more than your bench soon enough.


I agree with anthrax on the extra work. Personally, I'd work my core on the lifting days. If you do cardio, Tues and Thurs is plenty, you're not exactly tubby, man, don't over-do the cardio. With 3 x' a week full body workouts, I always liked Sat as a misc. extra day for 3 or 4 sets of biceps/triceps/calves. It is also a BIG mental break from the grind of serious training, I am more relaxed, less intense, and take the time to stop and look at girls. It is not a taxing day, just extra hypertrophy and a mental break to be in the gym and not be anal.

Good luck, and I will be reading.

 

[Ilovetolift]

As well as getting prepped for the heavier loads to come.

ilovetolift's name fits well. I almost wanna say he's overzealous about all of this. You know, with all the exclamation points and stuff.

KILL THAT SHIT!111!!1!ELEVEN!!11!!!!

It does sound rather enthusiastic doesn't it? Oh well I guess thats how I feel about it.

i also started the 5X5 this morning. about time i wised up and said to hell with iso movements. the big 3 is where my heart is, i just didnt know it! like ilovetolift, made sure i started light and got the form on point. anxious to see where it all goes. didnt mean to hijack, but your enthusiasm was contagious and had to share. late

No problem, I agree about the big three, It's the only weight I care about.

If hypertrophy is a concern, some isolation work should be done for optimal hypertrophy.

What sort of extra work would you recommend? Chins and....?

Ahhhhhh...I knew you'd get those 5lbs you wanted to off in the blink of an eye. The workout looks good. If you've never done ATG squats before, they will absolutely sky rocket, expect them to be at least 100lbs more than your bench soon enough.


I agree with anthrax on the extra work. Personally, I'd work my core on the lifting days. If you do cardio, Tues and Thurs is plenty, you're not exactly tubby, man, don't over-do the cardio. With 3 x' a week full body workouts, I always liked Sat as a misc. extra day for 3 or 4 sets of biceps/triceps/calves. It is also a BIG mental break from the grind of serious training, I am more relaxed, less intense, and take the time to stop and look at girls. It is not a taxing day, just extra hypertrophy and a mental break to be in the gym and not be anal.

Good luck, and I will be reading.

It was easy, my motto is if it tastes good, don't eat it, I know it sounds pretty hardcore. I am liking the new workout already! I agree I looked the the girls a lot more today. About how long should I wait in between sets? I'm used to 30 second-45 second rests, Thank you for your comment.

 

[DZLS]

as you progress, your rest time between sets will grow...

for now 1-2 mintues should suffice for the first 3-4 weeks...

 

[WannaBeBig72]

It does sound rather enthusiastic doesn't it? Oh well I guess thats how I feel about it.

No problem, I agree about the big three, It's the only weight I care about.

What sort of extra work would you recommend? Chins and....?

It was easy, my motto is if it tastes good, don't eat it, I know it sounds pretty hardcore. I am liking the new workout already! I agree I looked the the girls a lot more today. About how long should I wait in between sets? I'm used to 30 second-45 second rests, Thank you for your comment.

I just started this routine and I noticed that I usually rip through the first 2-3 sets of each exercise rather quickly because the weight is so light (the first 2 sets anyway). I as I increase the weights I've been increasing my rest.

 

[djeclipse]

madcow said to use as much time as it will take to ensure you make all your lifts. For some sets it may just be the time it takes to load the bar, for the heavier sets and especialy the Pr sets it may be 3-5min. Just make sure you get that lift.

For me the first 3 sets go realy fast, I laod the bar, dothe set, load the bar repeat. I take a little more time for the 4th set and of course the 5th. My first run through I was talking lots of rest between every set and my workouts would be really long and by the end I was feeling drained.

 

[Kabeetz]

The thing I've noticed, now on my 5th week of the 5x5, is that for myself, while it is tempting to rush through the first 2-3 sets, the more rest I give myself early (1.5-2 minutes), the more I have in the tank for the pr lifts. Whereas if I rush through the first two or 3 w/ 30 second - 1 minute rest, I end up regretting it later in the workout, even if I give myself extra rest later it doesn't quite work that way. Just what I've noticed.

 

[djeclipse]

The thing I've noticed, now on my 5th week of the 5x5, is that for myself, while it is tempting to rush through the first 2-3 sets, the more rest I give myself early (1.5-2 minutes), the more I have in the tank for the pr lifts. Whereas if I rush through the first two or 3 w/ 30 second - 1 minute rest, I end up regretting it later in the workout, even if I give myself extra rest later it doesn't quite work that way. Just what I've noticed.

The exact opposite of me, lol. It just goes to show you everyone is different.

 

[Ilovetolift]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

 

[Anthrax Invasion]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

You're worrying about nominal shit. Up it by 2.5 or 5 lbs. - whichever you feel more comfortable with.

Unless you have 1.7 lb. plates, then do that.

 

[silver_shadow]

You're worrying about nominal shit. Up it by 2.5 or 5 lbs. - whichever you feel more comfortable with.

Unless you have 1.7 lb. plates, then do that.

what he said, but if (and when) you feel the need, there's a topic called microloading on madcow's site... that could also be an option.

 

[nelmsjer]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

The second question makes me think you didn't read the program thoroughly enough. Download the Excel spreadsheet that Madcow created. They are very beneficial and take all the guesswork out of it.

Good luck.

 

[djeclipse]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

Go back and read madcows website, he answers both those questions very clearly on his site.

 

[Ilovetolift]

Alright here is todays workout.

Squat- 105,125,145,145

Incline- 75,95,115,135

Deadlift- 95,125,155,185

Then 3 sets of sit-ups.

Todays workout went really well. I'm really enjoying it. The ass to grass squats I am just LOVING!

 

[anotherbutters]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

Think about it. Take it to the extreme - if you always added the same amount to every set, and you managed to carry on for a long time, you'd be doing 460, 470, 480, 490, 500. It just doesn't make sense to keep them bunched up, does it? Let them spread out by increasing the earlier sets less frequently.

And like everyone else said, just read up on madcow's site. Not just for the answers to these questions, but because there's a ton of info on there that will really help you train more effectively.

 

[Ilovetolift]

Think about it. Take it to the extreme - if you always added the same amount to every set, and you managed to carry on for a long time, you'd be doing 460, 470, 480, 490, 500. It just doesn't make sense to keep them bunched up, does it? Let them spread out by increasing the earlier sets less frequently.

And like everyone else said, just read up on madcow's site. Not just for the answers to these questions, but because there's a ton of info on there that will really help you train more effectively.

Good point. Thank you.
I'm planning on doing chin ups on monday(2 sets til' failure) and barbell curles 3 sets of 10? for friday.

 

[blut wump]

Taking off between 10% and 15% working back from your top set is a good guideline. This will spread out the weights for your working sets whatever your top set is.

It is only a guideline, though, and you need to marshal your energies as you feel capable as time passes in your program. There's nothing wrong with just bumping the top weight alone at times.

 

[Ilovetolift]

Taking off between 10% and 15% working back from your top set is a good guideline. This will spread out the weights for your working sets whatever your top set is.

It is only a guideline, though, and you need to marshal your energies as you feel capable as time passes in your program. There's nothing wrong with just bumping the top weight alone at times.

I have a good understanding of this whole procedure now thank you. Can anyone offer advice for what I should be doing for maximum assistance? Eg: Chins, Barbell curls?

 

[djeclipse]

I have a good understanding of this whole procedure now thank you. Can anyone offer advice for what I should be doing for maximum assistance? Eg: Chins, Barbell curls?

It's all on madcows site or the big 5x5 thread. max 3 sets of bies and tries on friday, same with chins if you do them...

 

[DZLS]

i do my chins on Wednesday after the deads...

dips, curls and tri ext on Friday, but don't spend alot of time on them... bang them out in 15 minutes max...

 

[Ilovetolift]

It sucks having a gay college gym, NO POWER RACK!!!
I have to squat from the BENCH!!!( yes the bench, you can only imagine how gay it is, sometimes I just clean and jerk it to behind my head, I can do it since I just started 5x5 and the weights are light, im moving home where there is a power rack ) Today is Friday So ill post my numbers up and other stuff soon.

 

[Ilovetolift]

Alright todays workout went quite well. I kind of messed up the SKULL CRUSHERS, I put 2.5's on instead of 5's for the second set, oh well. Are the dips supose to be close or wide? I did both....also the new "barbell rows" That are from the floor are insane.

FRIDAY:

Squat-105,125,145,165 /190 /145
Bench-95,115,135,155 /180 /135
Barbell Row-55,75,95,115 /140 /95

Dips 3x8 with 10l on my feet.
Barbell Curls 3x8, 40, 50, 60 lbs

 

[BiggT]

Personally, I always do dips with a shoulder-width grip because it's most comfortable for me.....I would suggest no wider than shoulder-width for this workout because I am presuming you're doing them more for some direct triceps work.

Yeah, those de-weighted rows are crazy....I am doing them for the first time now and I am liking them a lot. On Tues, I was like wtf??? but, today they felt awesome.

 

[DZLS]

you should try and do the same weight for all 3 sets of curls...

progress week to week, not during the workout...

 

[Introspective]

you should try and do the same weight for all 3 sets of curls...

progress week to week, not during the workout...

Why should he try and do the same weight for all 3 sets and not ramp up like he has been doing ?

 

[Ilovetolift]

Why should he try and do the same weight for all 3 sets and not ramp up like he has been doing ?

I second this....?

 

[djeclipse]

Why should he try and do the same weight for all 3 sets and not ramp up like he has been doing ?

More volume...

 

[BiggT]

Really, with the curls and the 'extra' work, I don't think you can go wrong either way. You're not training for a big curl or a big skull crusher. In my opinion, as long as you don't over-do them and have the soreness effect your main workouts, just progress with them however you like. Worry about progression of the main lifts and don't let the accessory stuff stress you out.

 

[Ilovetolift]

MONDAY:

Squat- 105,125,145,165,190
Bench- 95,115,135,155,180
Barbell Row- 55,75,95,115,140
Hyper extensions- 25lbsx15, 25lbsx15
Chins-16,10

I also did abs and obliques.

Today was good, my squat felt better than ever. Everything felt good for that matter. Next week im going to bring up the starting weights I think. I'm never really "sore" but I'm never really "healed" feeling, it's very different, but so far I really like it.

 

[Ilovetolift]

WEDNESDAY:

Squat- 105,125,145,145
Incline- 75,95,115,140
Deadlift- 95,125,155,190

It says to do 4 sets of sit ups but my abs are really sore, so i just streched them. Overall it was a good day.

 

[djeclipse]

Don't cheap out on the core work like abs and hypers... you'll need those muscles strong as the weights increase.