Introspective's SF 5X5 Training Journal

[WannaBeBig72]

I dropped dips from fridays and added pull ups on wednesdays to even it out,
I remember someone asking madcow if it's ok to do pull downs instead of pull ups, and he said it's ok as long as you switch to bodyweight pull ups as soon as you can. When you say assisted do you mean with the help of a machine or a person holding you or something ?
Post your full routine, here is mine.


Monday
Squat - 5 sets of 5
Bench - 5 sets of 5
Powercleans - 5 sets of 5
Hypers - 3 sets of 15
Roman Chair Sit Ups - 3 sets of 15

Wednesday
Front Squat - 4 sets of 5
Incline Bench - 4 sets of 5
High Pulls - 4 sets of 5
Pull Ups - 4 sets of 5 <------ I added these
Roman Chair Sit Ups - 3 sets of 15

Friday
Squat - 4 sets of 5, 1 triple, back-off
Bench - 4 sets of 5, 1 triple, back-off
Powercleans - 4 sets of 5, 1 triple, back off
Dips - 5 sets of 6 - 8 <------ I dropped these
Barbell curls - 3 Sets of 8
Tricep Extensions - 3 Sets of 8

I actually do Chin Ups not Pull Ups, (i should of stated that ) and Chins ups are what was recommended by mc.

I'm basically going to follow it by the book. The only thing I'm doing is setting my current PRs at week 2 not week 4 which is recommended. Not sure why I'm doing this but if I run into trouble I'll just set them back I guess.
I'm basically going pretty much by the book. Substituting Militarys for Inclines. This program seems kind of weird to me honestly. I mean I know it works just based on reading so many damn journals, but coming from training 5 days a week where on each day 5-10 sets were done to failure switching to 3 days where maybe 1 or 2 on each day is done to failure it just doesn't feel like I'm getting a real good workout. I was always under the impression that you need to go to failure to spark muscle growth. And the first 3 sets of each workout just seems ridiculouslly too easy. I'm giving this a shot and am hoping/prepared to be pleasantly suprised.

Monday
Squat - 5 sets of 5
Bench - 5 sets of 5
BentOver Rows- 5 sets of 5
Hypers - 2 sets of 15
Roman Chair Sit Ups - 3 sets of 15

Tuesday
30 minutes eliptical machine

Wednesday
Squat - 4 sets of 5
Deadlift - 4 sets of 5
Military - 4 sets of 5
Sit Ups - 3 sets of 15

Thursday
30 minutes eliptical machine

Friday
Squat - 4 sets of 5, 1 triple, back-off
Bench - 4 sets of 5, 1 triple, back-off
Bent Over Row- 4 sets of 5, 1 triple, back off
Dips - 4 or 5 sets of 6
Barbell curls - 3 Sets of 8
Tricep Extensions - 3 Sets of 8

 

[Introspective]

It's good to see your doing rows and deadlift. When i did my first ever run of sf 5x5 i hit my current 5 rep maxes around week 2 and didn't see many gains in my lifts. I hit my 5r maxes on week 4 with my current run and have been lifting more than ever, setting pr's each week.

Failure is exactly that "failure". On this program you shouldn't be doing anything to failure. If you fail on a lift then you are not progressing. Also when doing squats 3 times a week aswell as outher core lifts you really need the rest times inbetween.
It's not like a typical bodybuilder workout where you do different bodyparts each day.
You don't need to go to failure to spark muscle growth. I'm sure some of the more knowledgeable folk on here could give you a scientific reason as to why you don't need to go to failure.
If madcow was here he would tell you to drop the dips from friday if you want to add chin ups to wednesday.
I suggest you read up on this site.
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[WannaBeBig72]

It's good to see your doing rows and deadlift. When i did my first ever run of sf 5x5 i hit my current 5 rep maxes around week 2 and didn't see many gains in my lifts. I hit my 5r maxes on week 4 with my current run and have been lifting more than ever, setting pr's each week.

Failure is exactly that "failure". On this program you shouldn't be doing anything to failure. If you fail on a lift then you are not progressing. Also when doing squats 3 times a week aswell as outher core lifts you really need the rest times inbetween.
It's not like a typical bodybuilder workout where you do different bodyparts each day.
You don't need to go to failure to spark muscle growth. I'm sure some of the more knowledgeable folk on here could give you a scientific reason as to why you don't need to go to failure.
If madcow was here he would tell you to drop the dips from friday if you want to add chin ups to wednesday.
I suggest you read up on this site.
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Yeah I'm a little concerned that I didn't set it back enough (meaning I'm hitting PRs at the end of week 2). We'll see how it goes. The Dips that Madcow recommends are they TricepDips or ChestDips? I always thought there was a difference based on how your elbows are situated.

Also...I'm planning on cutting maybe the first 4 weeks. I just want to drop like 4 pounds of fat. How do I schedule the program. Should I try to make PRs or just try to maintain?

 

[Guinness5.0]

It's really important that you build to your maxes - I'd start over and plan out the 4 week buildup. You will make better gains this way, despite the couple easy weekss. Think of it in longer terms - don't think of it as two easy weeks but rather as the start of months of progress, because that's exactly what it is

 

[Introspective]

Wednesday 29th of march

1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough

Front Squat
1.) 53 x 5
2.) 63 x 5
3.) 74 x 5
4.) 85 x 5... 7/10 (PR)... All the blood rushes to my head and neck on these, but apart from that it's all good.

Incline Bench
1.) 46 x 5
2.) 54.5 x 5
3.) 63.5 x 5
4.) 72.5 x 5... 8/10 (PR)... this weeks pr felt a lilttle lighter than last weeks 70 if u know what i mean. All good 75 next week.

High Pulls
1.) 42.5 x 5
2.) 50 x 5
3.) 61.5 x 5
4.) 70 x 5... 10/10 (PR) These kicked my ass, i didnt pull the bar as high as normal on the last 3 reps, It might be a pr but my form wasn't to good i'm thinking about ramping back a few weeks on these... See how i feel next wednesday. The thing with these is i have no set thing to do, like with bench i have to touch my chest and then back up and lock out on every rep but with these it's like there's no sticking point kinda thing. I might start doing them facing a wall and have some kind of marker or something to set the standard of height at wich i should be getting the bar with each rep.

Pull Ups - 4 sets of 5 bodyweight... 8/10... Sometime in future i think ile buy a dipping belt so i can add weight to these properly, in the mean time can anyone suggest a good improvisation to adding weight ?

Roman Chair Sit Ups - 3 sets of 15 bodyweight... 8/10... I don't add weight to these on light days but they always feel tough'ish.

 

[Introspective]

The Dips that Madcow recommends are they TricepDips or ChestDips? I always thought there was a difference based on how your elbows are situated.

I think dips work the triceps and chest muscles.

Also...I'm planning on cutting maybe the first 4 weeks. I just want to drop like 4 pounds of fat. How do I schedule the program. Should I try to make PRs or just try to maintain?

I will also be cutting as soon as i get my eating plan snorted (should be any time soon) And i will be doing the exact same routine as i would if i were bulking. Just keep it the same regardless.

 

[dosteov]

Wednesday 29th of march

1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough

Front Squat
1.) 53 x 5
2.) 63 x 5
3.) 74 x 5
4.) 85 x 5... 7/10 (PR)... All the blood rushes to my head and neck on these, but apart from that it's all good.

Incline Bench
1.) 46 x 5
2.) 54.5 x 5
3.) 63.5 x 5
4.) 72.5 x 5... 8/10 (PR)... this weeks pr felt a lilttle lighter than last weeks 70 if u know what i mean. All good 75 next week.

High Pulls
1.) 42.5 x 5
2.) 50 x 5
3.) 61.5 x 5
4.) 70 x 5... 10/10 (PR) These kicked my ass, i didnt pull the bar as high as normal on the last 3 reps, It might be a pr but my form wasn't to good i'm thinking about ramping back a few weeks on these... See how i feel next wednesday. The thing with these is i have no set thing to do, like with bench i have to touch my chest and then back up and lock out on every rep but with these it's like there's no sticking point kinda thing. I might start doing them facing a wall and have some kind of marker or something to set the standard of height at wich i should be getting the bar with each rep.

Pull Ups - 4 sets of 5 bodyweight... 8/10... Sometime in future i think ile buy a dipping belt so i can add weight to these properly, in the mean time can anyone suggest a good improvisation to adding weight ?

Roman Chair Sit Ups - 3 sets of 15 bodyweight... 8/10... I don't add weight to these on light days but they always feel tough'ish.

Congrats on the PRs! It seems alot of people sub the Front Squat for the regular squat on Wendesday (which is supposed to be an easy squat day). Is this recommended? It seems like you're doing alot of leg work on Wednesday with the FrontSquat and Deadlift.

 

[Introspective]

Thanks!! front squats are not as heavy as regular squats so it's ok to do them on light days. And i don't do deadlift i do high pulls. If you are doing a program where you want to do both front squats and deadlift on same day im sure thats fine aslong as you have good technique and the front squats don't effect your deadlift 2 much.

 

[Introspective]

Friday 31st of march

1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough

Squat
1.) 63.5 x 5
2.) 80 x 5
3.) 95.5 x 5
4.) 111.5 x 5
5.) 127.5 x 3... 8/10 (PR)
6.) 95.5 x 8

Bench Press
1.) 47.5 x 5
2.) 60 x 5
3.) 71 x 5
4.) 83 x 5
5.) 95 x 3... 8/10 (PR)
6.) 71 x 8

Powerclean
1.) 38.5 x 5
2.) 48.5 x 5
3.) 58 x 5
4.) 67.5 x 5
5.) 77.5 x 3... 9/10 This is a pr but with bad form so i'm not gunna count it, ile ramp back on these maybe start at 70 on monday
6.) 58 x 8

Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 30 x 8... 7/10

Tricep Extensions
1.) bar x 8
2.) 25 x 8
3.) 32.5 x 8... (PR) 8/10

If mondays squats go well i'm gunna try 140 x 3 next friday
Also if mondays bench goes well i will try 97.5 next friday. I want a 3 plate bench as fast as possible but if i reach 100 kg x 5 in next few weeks i will be happy.
Powercleans are tough 4 me to get the technique down good i guess i will just have to keep at it.

 

[Dposey]

Awesome job, nice PRs!