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Introspective's SF 5X5 Training Journal

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Introspective

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A bit about me!!!
This is my first ever journal, I have been strength training for about 4 months.
Started off doing random lifts monday to friday 1 hour a day for the first 3-4 weeks, before discovering Madcows 5x5 thread. After a few days reading MC's thread and his site http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm and learning more about this style of lifting, i decided that this was for me, so i began my first ever run at it. I was pretty slim before starting this routine i weighed 12 stone 8, thats 179 lbs, I first weighed myself about 2 weeks after i first started lifting, about 10 weeks after my first weigh in i weighed 16 stone 1, thats 224 lbs. I havn't measured my bodyfat but have been told im probably about 20- 25% at my current weight of 15 stone 1, 209 lbs, i think i would of been a couple percent lower bodyfat at 12 stone 8 but not sure.

When i first started lifting i was eating crap and was pretty weak. I could Bench about 30 kg 70 lbs thats the only real lift i did before starting SF 5x5 all the rest was pretty much lifting 10 kg dumbells above head on upright bench, Then did some curls and a bunch of outher stuff.
When i first started 5x5 i was squating about 90 kg benching about 65 kg deadlifting about 95kg Bent over rows about 55 kg , allthough i didn't start using rows until about 5 weeks into the routine. I was doing powercleans with real bad form, until i was advised against it then subed for rows.
After finishing a 12 week run of the SF and taking 2-3 weeks out (I planned only 2 weeks but had a cold in the 3rd) I am starting this journal. My current maxes for rows and deads are... bent over rows = 65 kg x 5 Deadlift = 115 kg x 5.

My goals for this program are basically to get as strong as possible whilst Cutting down to about 12-15 % bodyfat

age 22.. height 5"11..
1x5 rep maxes are. Squat = 115kg Bench = 90kg Incline Bench = 70 kg Hypers, Sit ups, Pull ups and Dips are all currently at bodyweight.
Powercleans and high pulls are new lifts so i will be starting with the bar and then a couple of light weights until im happy with my technique.
Note: by light weight i mean a couple of 10's or something not the Ronnie Coleman light weights :rolleyes:



This routine (Wich i got from Madcow's Thread) is pretty much the same as my first, apart from i did bent over rows instead of powercleans and deadlift instead of high pulls. It's basically the same as the routine Madcow posted only with a couple of minor changes, like the original version had weighted sit ups but i find it tough enough at bodyweight at present. And his version didn't have pull ups, but i really wanted to do these and was told it would be ok as long as i didn't over do it. So im just doing bodyweight pull ups instead of weighted.


The Routine

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
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
Barbell curls - 3 Sets of 8
Tricep Extensions - 3 Sets of 8

Crits and comments welcome :)
 
Last edited:
Day 1 Monday 20th of feb

All weight in kg
Squat
1.) 65 x 5
2.) 75 x 5
3.) 85 x 5
4.) 95 x 5
5.) 105 x 5 - all 5 sets went pretty smoothly, i learned about the bounce out of the bottom over the weekend and did it properly today with every set.

Bench Press
1.) 40 x 5
2.) 50x 5
3.) 60 x 5
4.) 70 x 5
5.) 80 x 5 Felt like i expected 80 would feel, i'm pleased with my bench technique, can't think of anything else to add.

Powercleans
1.) Bar x 8
2.) Bar x 5
3.) 35 x 5
4.) 40 x 6 Stopped here didn't like how my form was going, i'm gunna read over the PowerC chapter of my book again tomorrow and work on my form.

Hypers
I tried these the anotherbutters way for the first time today and they was tough.
I did 1x10 bodyweight then 1x8 bodyweight plus 15kg then 1x5 bodyweight plus 15kg
These K.O'd me, K to you butters

Roman Chair Sit Ups
2x15 1x20 both at bodyweight
These are basically Needsize Crunches, i use decline bench and go to parallel
and hold for 2 seconds then come back up.
 
Last edited:
congrats on starting your new routine...

when you say you learned about "the bounce" out of the squat, what exactly are you referring to...?
 
Heh, no wonder you found them hard, adding 15kg to them! There's nothing special about my way of doing them, I just improvised with the equipment I have.

Happy journalling.
 
DZLS said:
congrats on starting your new routine...

when you say you learned about "the bounce" out of the squat, what exactly are you referring to...?
Click to expand...

Thanks!!!
About the bounce, what i mean by this is don't rest at the bottom of the squat just go down and immediatley come back up, driving your butt out of the bottom.
 
anotherbutters said:
Heh, no wonder you found them hard, adding 15kg to them! There's nothing special about my way of doing them, I just improvised with the equipment I have.

Happy journalling.
Click to expand...

Thanks ab :) I don't have the propper equipment either so i have to improvise the same way. Do you have the barbell at the same height as the top of the inclined bench or lower ? I have it resting on the spotter bars 3 holes up from the bottom of the rack, so my legs are at like a 45 degree angle. Almost like a jay cutler style, only he does them standing on the floor.
 
I'm not sure I understand the order of your question...

Are you asking if you can replace High Pulls with Push Press? No. If you don't want to do high pulls, then you should choose deadlift.

Let me know if that's not what you meant.
 
Yes nem that is what i meant, i think i probably will go with deadlifts :-)
cheers :-)
 
Good luck with your new program.

I usually only bounce out of the bottom of my squat when I'm feeling uncertain of the rep or want to conserve some energy for the set. It does help in getting you back up.

If you do settle in at the bottom for a pause rather than bouncing out, ensure that you keep yourself tight. If you relax in the hole, the stress moves back to your knees and that's bad. It's probably worth getting the hang of keeping tight at the bottom in case you find a rep where you need to stay tight while working out how to shrug the bar off your back.
 
Tuesday 21st of feb

Sit Ups 3x15 Followed by 20 mins of cardio on treadmill Using HIIT method.
5 minutes warm up 4 kmh, 1 min 16 kmh, 2.30 min 4 kmh, 1 min 16 kmh, 3 min 4 kmh,
1 min 16 kmh, 2.30 min 4 kmh, 1 min 12 kmh, 1.30 min 4khm, 30 second 16kmh, Then 3 min warm down at 2.8 kmh.
 
Introspective said:
Thanks ab :) I don't have the propper equipment either so i have to improvise the same way. Do you have the barbell at the same height as the top of the inclined bench or lower ? I have it resting on the spotter bars 3 holes up from the bottom of the rack, so my legs are at like a 45 degree angle. Almost like a jay cutler style, only he does them standing on the floor.
Click to expand...
Seeing as stick men diagrams are currently en vogue... I have the bar at the lowest setting I can get it at, with my heels hooked under it. The incline bench faces out, away from the rack. The triangular thing is the rack. I haven't shown the legs on the bench, for clarity. As crystal, eh? :)
 
Hehe!! cheers, i do it the same way. I used to put my feet between the rollers at the end of my flat bench and then use a chair in front of that, but i couldn't get the full range of motion. Your way is much better, only thing with my bench is it digs into me right at the point where your stick man bends over, so i have to place a couple of pillows there. Apart from that it's all good, great improvisation, nice artwork :)
 
Wednesday 22nd of feb

Front Squat
bar x 8
1.) 35 x 5
2.) 45 x 5
3.) 55 x 5
4.) 60 x 5

Incline Bench
bar x 10
1.) 30 x 5
2.) 40 x 5
3.) 50 x 5
4.) 60 x 5

High Pulls
bar x 8
1.) 35 x 5
2.) 40 x 5
3.) 45 x 5
4.) 50 x 5

Pull Ups - 4 sets of 5 at bodyweight

Roman Chair Sit Ups - 3 sets of 15 at bodyweight
 
My Bumper plates arrived today allong with my microplates.
The bumper's are 15 kg each that's the lightest they had, so i can do powercleans from the same height off the floor every time now once i get the technique down properly. The bumper's are a bit slack on my bar, are they supposed to be a little slack ?
Also about my microplates, i got 2, 0.5 kilo's and 2, 0.25 kilo's.
 
Friday 24th of feb

Squat
bar x 8
1.) 67.5 x 5
2.) 77.5 x 5
3.) 87.5 x 5
4.) 97.5 x 5
5.) 107.5 x 3 Followed by 1 backoff at 87.5 x 8

Bench
bar x 10
1.) 42.5 x 5
2.) 52.5x 5
3.) 62.5 x 5
4.) 72.5 x 5
5.) 82.5 x 3 Followed by 1 backoff at 62.5 x 8

Powercleans
bar x 8 hang clean
bar x 8 hang clean
30 x 5 hang clean
40 x 5 hang clean
50 x 5 powerclean
55 x 5 powerclean
60 x 5 powerclean this was tough enough for now, i think i can go a little heavier but i'm still working on form. I did hang cleans up until i used the bumper plates, so that i can get used to doing propper power cleans with the bar the same height off the floor each time.

Barbell curls - 3 Sets of 8, should i ramp up on these or just keep it lite ?
Tricep Extensions - 3 Sets of 8 i did these sitting, or should i be doing these standing ?
 
Monday 27th of feb

Squat
bar x 10
1.) 67.5 x 5
2.) 77.5 x 5
3.) 87.5 x 5
4.) 97.5 x 5
5.) 107.5 x 5

Bench
bar x 10
1.) 42.5 x 5
2.) 52.5 x 5
3.) 62.5 x 5
4.) 72.5 x 5
5.) 82.5 x 5

Powercleans
bar x 8 hang clean
30 x 5 hang clean
40 x 5 hang clean
50 x 5 powerclean
55 x 5 powerclean

Hypers 3x15 bodyweight

Roman Chair Sit Ups 3x15 bodyweight
 
Tuesday 28th of feb
Sit Ups 3x15 bodyweight, not doing any cardio today, still recovering from the weekend when i went out clubbing.
 
Wednesday 1st of march

Front Squat
bar x 10
1.) 55 x 5
2.) 60 x 5
3.) 65 x 5
4.) 70 x 5

Incline Bench
bar x 10
1.) 32.5 x 5
2.) 42.5 x 5
3.) 52.5 x 5
4.) 62.5 x 5

High Pulls
bar x 10
1.) 30 x 5
2.) 40 x 5
3.) 50 x 5
4.) 55 x 5

Pull Ups - 4 sets of 5 at bodyweight
Roman Chair Sit Ups - 3 sets of 15 at bodyweight
 
Thursday 2nd of march

Sit Ups 3x15 bodyweight. 20 mins of HIIT on treadmill
 
Friday 3rd of march

Squat
bar x 10
1.) 70 x 5
2.) 80 x 5
3.) 90 x 5
4.) 100 x 5
5.) 110 x 3
backoff set 90 x 8

Bench Press
bar x 10
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 85 x 3
backoff set 65 x 8

Powerclean
hang clean x 10
hang clean x 8
1.) 30 x 5 <------ hang clean
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5
5.) 60 x 3
backoff set 50 x 8

Barbell curls - 3 Sets of 8
Tricep Extensions - 3 Sets of 8

I'm gunna up my squat to 115 next friday (wich is currently my 5rm) because i think i can manage it.
Bench Press i will make increases of 2.5 each week until i am level with my 5rm (90kg) then once i hit that i will aim to add 1.25 each week.
Powercleans - I can now do the full range of motion starting from 40 kg, because i can put my bumper plates under my 10 plates in order to have the bar the same height off the ground as it would normally be with standard bumper plates.
I took some measurements and the bar is the same height off the floor. :)
Barbell Curls i just start with the bar x 8 then 30 x 8 then 35 x 8... i use this same weight every week for barbell curls, or should i be aiming to add weight each week with these ?
It's pretty much the same with Tricep Extensions, i use the same weight each week not knowing if i should be ramping up or not.
 
Monday 6th of march

Squat
bar x 10
1.) 70 x 5
2.) 80 x 5
3.) 90 x 5
4.) 100 x 5
5.) 110 x 5 this felt lighter for 5 reps today than it did on friday for 3 reps so im definatly gunna take it to 115 on friday.

Bench Press
bar x 10
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 85 x 5 i probably could have squeezed out 1 more rep and that would have been it i think.

Powerclean
bar x 10 <------ hang clean
1.) 40 x 5
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5
5.) 60 x 5 these didn't feel real heavy but heavy enough to work on form.
I am still not pleased with my form on these, so im gunna practise them some more tomorrow with the bar and then 40 kg. Hopefully on wednesday i will have good form for high pulls.

Hypers - 3 sets of 15 bodyweight these are a bit tough as they are, i can do 3x15 @ bodyweight but sometimes struggle with full range of motion, once i get the full range down on every rep i will start adding weight.

Roman Chair Sit Ups - 3 sets of 15 i will maybe start adding weight to these next monday.

I still don't have a propper eating plan yet, i'm probably getting around 180 - 250 grams of protein a day.
Suplements should be arriving tomorrow they include. whey protein isolate, dextrose and flax seed oil. It will be the first time i have supplemented with dex and flax. I also baught some omega 3-6-9 today wich i took for the first time. Either tomorrow or the next day depending on when i get time, i will be shopping for more protein sources at the supermarket. I currently made up a list that will give me around 285 grams a day. but i used a calorie calculator to work out what i need in order to lose 1-2 pound a week and i need at least 300 grams of protein. Once i get that sorted i will make a list for how much carbs and fats i need.
 
Wednesday 8th of march

Front Squat
bar x 10
1.) 42.5 x 5
2.) 52.5 x 5
3.) 62.5 x 5
4.) 72.5 x 5

Incline Bench
bar x 10
1.) 35 x 5
2.) 45 x 5
3.) 55 x 5
4.) 65 x 5

High Pulls
bar x 10
1.) 40 x 5
2.) 45 x 5
3.) 50 x 5
4.) 55 x 5 ..... I know i finished on this last wednesday but it was all for technique, wich is a little better now as i practised powercleans yesterday with light weights. But this week i started from 40 and moved up in exact same increases. From now on i will add 2.5 each week until i feel i need to slow down to adding 1.25 a week.

Pull Ups - 4 sets of 5 at bodyweight. I will try add weight to these next time, improvised style as i don't have a belt. For all the past weeks i have been doing these since starting this journal i have sort of been adding weight, because when i started on week 1 i was doing 4x5 bodyweight but not getting the full range of motion on all sets say on set 4 i would be coming a quater of the way down and struggleing back up kinda thing. And every week getting better. Today i got the full range of motion on all sets and it didnt feel as strenuous as usual, so thats my reason for trying to add weight next time.

Roman Chair Sit Ups - 3 sets of 15 at bodyweight. I will ad maybe 5kg to these next monday.

All outher uncomented lifts are roughly going equally smoothley, and i will ramp up 2.5 until i hit my current 5rm and then aim to set pr's by adding 1.25 each week.

My eating plan is still not sorted. I have had 2 spend all day with 1 of my pets
so didn't have time to shop. Supplements are here, hopefully have a decent eating plan by next week.
 
Age 22.. height 5"11.. average weight these past couple of weeks 16stone - 100kg - 220lbs.. bodyfat not sure maybe 20 - 23%.. Been lifting just over 4 months, first month was go to gym do what i feel like, i knew very little about lifting, last 3 months or so i have been doing single factor 5x5, started out lifting around 70 lbs bench, apart from that it was odd isolation work, curls flat bench dumbels basically copying the douche bags at local gym. When i started single factor i could squat about 225lbs bench about 175 lbs i didn't do all of my last 12 week run correctly, i didn't ramp up the first 3-4 weeks wasn't eating sleeping properly, had bad technique. Also last run i did rows and deads, instead of the lifts im subbing this time wich are powercleans and high pulls. After last 12 week run i had 3 weeks out (only 2 weeks planed but in 3rd i had a cold) and then started this journal.
 
I havn't been doing cardio this week, ive got cold, blocked nose, ears. Plus i'm a bit stressed out, and 1 of my pets is taking up alot of my time. I'm still gunna lift tomorrow. Hoepfully i can get rid of this cold for monday.
 
Friday 10th of march

Still got a cold, as much as i would like to lift i'm not feeling up to it so i will skip today and just resume on monday, all being well.
 
Been practising my powerclean form today, i did 4 reps with 75 kg, most i ever tried, i can probably do 80 x 5 with better technique. I still have a cold but not as bad as it was on friday, i was a bit pissed off at having to miss fridays workout but i felt like crap, my bones was aking didn't want 2 injure myself.

I will also be following a more precise ramping method from now on, Thanks to Cynical Simian and anotherbutters.
I use this conversion calculator http://www.onlineconversion.com/weight_common.htm to convert the weight from kg to lbs and then when i have the weight in lbs i use this percentage calculator http://www.onlineconversion.com/percentcalc.htm to calculate 12.5% of my top set which gives me my 4th set then 3rd.. so on. Once i have that i convert back to kg

I was thinking about when businesses communicate with each outher via video conferencing, and was thinking it would be a good idea to try pay an experienced coach to teach me the powerclean over the internet through this or a simlar method.
Most people i know in my city who go to the gym, think powerclean is something that washes carpets.
 
do u happen to have any other links to power cleans vids? besides the exrx.net one and the bodybuilding.com one.. thx..
 
Monday 13th of march

Squat
1.) 57.5 x 5
2.) 70 x 5
3.) 85 x 5
4.) 100 x 5
5.) 115 x 5

Wench Press
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5
5.) 87.5 x 5

Powerclean
1.) 40 x 5
2.) 40 x 5
3.) 45 x 5
4.) 55 x 5
5.) 65 x 5

Hypers - 1 x 15 bodyweight 2 x 15 bodyweight + 5kg
Roman Chair Sit Ups - 3 sets of 15 bodyweight + 5kg

Squats went ok, last set was tough but doable, i still have a cold but it's wearing off no way as bad as it was thursday friday

Bench Press went smoothly, last set of 5 x 87.5 was hardish 4th rep was slow 5th rep was slower and tough.

Powercleans, I was practising these on sat and sunday which is probably why 65kg felt heavier than expected my form was feeling ok up until this last set when my form wasn't 2 good, maybe i over did it at the weekend i did 75kg on saturday and todays 65 felt heavier :coffee: I have faint bruises on my anterior delts from racking the bar, i also have a thing with getting the bar from the floor to the rack without hitting my knees with the bar now and again. Anyway hopefully this cold will go away for good and i can get back on track.

Hypers.. I will stick with the 5kg plate but use it for all 3 sets instead of just the 2 sets.

RC situps.. Ile add 10 kg plates next week for all sets as i think i will manage it.
 
Tuesday 14th of march

35 mins medium paced cardio on treadmill ranging from 3 kmh to 7 kmh, followed by sit up 2 x 15 bodyweight 1 x 15 bodyweight + oly dumbell without any weight not sure how much it weighs. Didn't want to do hiit today i'm still feeling a bit drained still have cold but it's wearing off and ive been eating some junk foods past couple of days, started eating healthy and taking sups again today, im back on track and will be running things as normal from now on.
 
Wednesday 15th of march

Front Squat
1.) 45 x 5
2.) 55 x 5
3.) 65 x 5
4.) 75 x 5.. My technique is getting good on these, depending on how i feel after next mondays session i will maybe take this to 80 kg.

Incline Bench
1.) 40 x 5
2.) 50 x 5
3.) 55 x 5
4.) 67.5 x 5.. I like inclines, i felt strong on these today, like i could have done 72.5 which would be a pr.

High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 60 x 5.. I hate doing these, i think my sloppy technique has something to do with me hating them. They was tough'ish but i feel confident i can keep adding weight to the bar for some time 2 come. Hopefully my technique will improve.

Pull Ups - 4 sets of 5.. these felt like they was a tiny bit tougher than last week. I was planning to add weight on the 4th set but by the 3rd set i knew they would be tough enough at bodyweight. I blame having a cold and eating crap and not getting enough protein, because i didn't really want 2 eat much whilst i had a bad cold. Sounds weird i know considering my good lifts with squats and inclines, but i gotta blame something.

Roman Chair Sit Ups - 3 sets of 15 bodyweight. I will stick to bodyweight on light days
maybe start adding weight when they get really easey. Until then i will just do weighted sit ups on my heavy day, aka monday.
 
Thursday 16th of march

About 20 mins after waking up i had a cup of coffe and a banana then stretched and did 5 mins warmup at medium walking pace on treadmill followed by 1 min rest then 20 mins hiit then streched again then had protein shake mixed with 2 desert spoonfulls of dextrose, multi vits, omega capsual, 2 whole eggs and 6 eggs whites.
 
Friday 17th of march

Squat
bar x 10
1.) 60 x 5
2.) 74 x 5
3.) 88.5 x 5
4.) 102.5 x 5
5.) 117.5 x 3 (PR)... Felt like i could do 120 x 5, form was good.
6.) 88.5 x 8

Bench Press
bar x 10
1.) 46 x 5
2.) 57.5 x 5
3.) 68 x 5
4.) 78.5 x 5
5.) 90 x 3... Felt strong on these, like i could have done 92.5 x 5 wich would be a pr
6.) 68 x 8

Powerclean
bar x 8 RDL
bar x 10 hang clean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 70 x 3... My form is getting better on these, before i would like get the bar to the rack postion but like wait half a second before racking it kinda thing (hard 2 explain) but today i was instantly catching it on my delts. The better my technique gets the lighter the weight feels.
6.) 52.5 x 8

Barbell curls
1.) bar x 8
2.) 30 x 8
3.) 40 x 8... This last set felt real tough, i had 2 use some body motion to get the last 5 reps up, first time i tried 40. Curls are pretty much a new lift as from the beginning of this journal and i wasn't ramping up before, just finishing on 30 for last set everytime. I was unsure wether i should ramp or not. Still am unsure but gunna ramp anyway.

Tricep Extensions
1.) bar x 8
2.) bar x 8
3.) bar x 8... These are 100% a new movement as from start of this journal, and since the start i have been doing them with dumbells. But now i do them standing with barbell. I will start ramping up next week.
 
Last edited:
Introspective said:
Powerclean
5.) 70 x 3... My form is getting better on these, before i would like get the bar to the rack postion but like wait half a second before racking it kinda thing (hard 2 explain) but today i was instantly catching it on my delts. The better my technique gets the lighter the weight feels.
Click to expand...
Excellent. So was this a PR?
 
Well it's a PR with good form, allthough last weekend i did 75 i think it was for 4 reps. But my form was pretty bad.
 
Squat
1.) 60 x 5
2.) 74 x 5
3.) 88.5 x 5
4.) 102.5 x 5
5.) 117.5 x 5...Felt tough was slow out of bottom on last rep but still feel confident i can do 122.5 x 3 on friday :worried:

Bench Press
1.) 46 x 5
2.) 57.5 x 5
3.) 68 x 5
4.) 78.5 x 5... After finishing this set i thought 90 x 5 was gunna be tough
5.) 90 x 5... Didn't feel tough as expected but still hard enough. I think i can get 92.5 x 3 on friday

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 70 x 5... Form was good'ish up to 61.5 but got a little sloppy when attempting 70 for 5. It's a bit annoying trying to get technique as good as i would like but i will just have to keep trying. I'm still gunna up these to 72.5 on friday.

Hypers
1.) bodyweight x 15
2.) bodyweight x 15
3.) bodyweight + 10 x 15 These are tough, i have to improvise because i don't have the proper facilities to do these and it can sometimes be a bit awkward trying to get into position. It also feels as though these are working the back of my shoulders a bit. I will maybe start doing some good mornings on tuesdays.

Roman Chair Sit Ups
1.) bodyweight x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15 Felt strong on these, maybe because those hypers kicked my ass (<--- the current down with it saying on this site :) )
I think ile stick to the same weight on these maybe add + 2.5 or 5 to the first set next monday.
 
Tuesday 21st of march

Good mornings.. bar x 8.. 45 x 5.. 55 x 5.. 60 x 5
Sit Ups 3 x 15 bodyweight
20 mins hiit on treadmill.
 
Wednesday 22nd of march

Front Squat
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 80 x 5... Went smoothly 85 next week.

Incline Bench
1.) 40 x 5
2.) 50 x 5
3.) 60 x 5
4.) 70 x 5... Was tough, real slow on last rep, if i was to try another rep i would of had a hard time getting it. im gunna try 72.5 next week

High Pulls
1.) 41.5 x 5
2.) 50 x 5
3.) 57.5 x 5
4.) 65 x 5... Form was good on some lifts and bad on outhers, overall i need to improve 67.5 or 70 next week depending on how i feel after mondays workout.


Pull Ups - 4 sets of 5 bodyweight... Just as tough as last week, i think i might try add a small plate between my knees or something next week see how it goes.

Roman Chair Sit Ups - 3 sets of 15 bodyweight... first and last set was a bit tough, didn't feel with it as much today, felt a little drained even though i did ok at front squats. I hope i get my pr's on friday and continue well next week.
I have been trying different foods that are high in protein today. Salmon lean corn beef, cottage cheese. Hope to get eating plan snorted out soon.
 
Squat
bar x 10
1.) 62.5 x 5
2.) 77.5 x 5
3.) 92.5 x 5
4.) 107.5 x 5
5.) 122.5 x 3... (PR) Didn't feel as heavey as expected. 7/10
6.) 92.5 x 8

Bench Press
bar x 10
1.) 46.5 x 5
2.) 58 x 5
3.) 70 x 5
4.) 80.5 x 5
5.) 92.5 x 3... (PR) Felt heavy but i recon i could of got 5 reps 8/10
6.) 70 x 8

Powerclean
RDL x 10
Hang Clean x 10
1.) 40 x 5
2.) 47.5 x 5
3.) 56.5 x 5
4.) 65.5 x 5
5.) 75 x 3... 8/10
6.) 56.5 x 8


Barbell Curls
1.) bar x 8
2.) 30 x 8
3.) 32.5 x 8... 9/10

Tricep Extensions
1.) bar x 8
2.) 22.5 x 8
3.) 27.5 x 8... (PR) 6/10

From now on i will give each different lift marks out of 10 for the last set.
1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough

Squats went well i think ile up these another 5 next week depending on how mondays last set of 5 goes.

Bench Press... I wanna up this to 95 next friday but on the outher hand don't wanna risk a failure so i might go for a 2.5 increase or i might go for a 1.5 increase depending on how mondays last set of 5 goes.

Powercleans... I'm still not happy with my form on these, i have trouble pushing my hips forward, shrugging my shoulders up and pushing off the ground with my heels all in 1 motion. So i think maybe tomorrow i will practise it slowly with and empty bar and then try to get the full range movement right at a faster pace.

Barbell Curls... i think 32.5 is probably my max at the moment with good form.
So i think next week i will maybe finish on 30 then ramp up as much as possible every week after that.

Tricep Extensions... 27.5 felt ok, i will keep ramping up 2.5 each week on these, then when it starts getting tougher ile ramp up 1.5. I can add as little as 0.5 kilos to the bar if ever needed so it's all good from that perspective.
 
Monday 27th of march

Squat
bar x 10
1.) 62.5 x 5
2.) 77.5 x 5
3.) 92.5 x 5
4.) 107.5 x 5
5.) 122.5 x 5... 8/10 (PR)

Bench Press
bar x 10
1.) 46.5 x 5
2.) 58 x 5
3.) 70 x 5
4.) 80.5 x 5
5.) 92.5 x 5... 9/10 (PR)

Powerclean
RDL x 10
Hang Clean x 10
1.) 40 x 5
2.) 47.5 x 5
3.) 56.5 x 5
4.) 65.5 x 5
5.) 75 x 5... 8/10 (PR)

Hypers
1.) bodyweight x 15
2.) bodyweight x 15
3.) bodyweight + 10 x 15... 8/10

Roman Chair Sit Ups
1.) bodyweight + 2.5 x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15... 8/10 (PR)

Squats went ok, felt a lil bit tougher than friday. I was a bit slower coming out the hole on each rep, but 127.5 on friday is what i'm gunning for :)

Bench Was a little tougher than expected, i was slow on 4th rep of 5th set and even slower on 5th rep. I'm gunna go for 95 x 3 on friday even though i think it will be really tough trying to get 95 for 5 reps next monday.

Powercleans... My form was better than ever today, although i still have a lot of work to do before it's anywhere near as good as it should be. I was practising these on saturday to the point where fatigue was kicking in so i stopped. I don't wanna practise these anymore on weekends as i don't wanna jeprodise my outher lifts.


Hypers... These kicked my ass last week so i stuck with the same weight this week.
It felt a tiny bit easier this week maybe ile add some more weight next time see how it goes.

Roman Chair Sit Ups... These were tough. I have been doing them with plates on my chest, i might start using a dumbell next week and then start adding weight to that.

I didn't feel as energized today maybe it's because i didn't have no creatine.
I have stopped taking creatine (CEE) as from friday. I will start taking it again in about 4 or 5 weeks maybe.
 
Introspective said:
Wednesday 22nd of march

Front Squat
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 80 x 5... Went smoothly 85 next week.

Incline Bench
1.) 40 x 5
2.) 50 x 5
3.) 60 x 5
4.) 70 x 5... Was tough, real slow on last rep, if i was to try another rep i would of had a hard time getting it. im gunna try 72.5 next week

High Pulls
1.) 41.5 x 5
2.) 50 x 5
3.) 57.5 x 5
4.) 65 x 5... Form was good on some lifts and bad on outhers, overall i need to improve 67.5 or 70 next week depending on how i feel after mondays workout.


Pull Ups - 4 sets of 5 bodyweight... Just as tough as last week, i think i might try add a small plate between my knees or something next week see how it goes.

Roman Chair Sit Ups - 3 sets of 15 bodyweight... first and last set was a bit tough, didn't feel with it as much today, felt a little drained even though i did ok at front squats. I hope i get my pr's on friday and continue well next week.
I have been trying different foods that are high in protein today. Salmon lean corn beef, cottage cheese. Hope to get eating plan snorted out soon.
Click to expand...

Great read man! I just started this program today. I was wondering about the Wednesday Pull Ups. I thought they were pretty strict about the exercises to do. Was thinking about throwing them in into my program. Is it OK to do them assisted? I don't think I could get 5 sets of my body weight.

Thanks...
 
WannaBeBig72 said:
Great read man! I just started this program today. I was wondering about the Wednesday Pull Ups. I thought they were pretty strict about the exercises to do. Was thinking about throwing them in into my program. Is it OK to do them assisted? I don't think I could get 5 sets of my body weight.

Thanks...
Click to expand...

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 :evil: ) and Chins ups are what was recommended by mc.
 
Introspective said:
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 :evil: ) and Chins ups are what was recommended by mc.
Click to expand...

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
 
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
 
Introspective said:
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
Click to expand...

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?
 
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 :)
 
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.
 
WannaBeBig72 said:
The Dips that Madcow recommends are they TricepDips or ChestDips? I always thought there was a difference based on how your elbows are situated.
Click to expand...

I think dips work the triceps and chest muscles.

WannaBeBig72 said:
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?
Click to expand...

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.
 
Introspective said:
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.
Click to expand...

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.
 
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.
 
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 :qt:
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.
 
Nice going,you seem to be getting strong very fast.I have a question I have been meaning to ask you.When you did the gallon of milk a day a thing and gained 40lb in 10weeks,how much of that do you think was muscle?Also,how was the rest of diet at the time?I am curious because it seems like a hell of a lot to gain in such a short time,but if a good portion of it was muscle I would be curious to try it after my cut with skim or semi-skimmed milk as it seems like an easy way to gain lots of muscle.

Thanks in advance :)
 
Thanks asd :) The reason i'm getting strong fast is because of my current cycle which is...
1250mg. of sustanon, 60mg. D-bol daily, 50mg. Anadrol daily for 30 days, and 300mg. Deca weekly along with 500mg. cytadren following a two days on two off cycle to avoid that nasty bitch tits). I have progressed through pretty much everthing there is to try: Cypionate, Enanthate, Propionate, Primobolan, Stanzalol, Suspension, Deca, Sustanon, Omodron, Reforbit-B (neon yellow riding a trail of blood, kinda neat but tastes like shit), D-bol (thai, TTokkyo, Mexi-25mg.'s, Polish, Russian (whites), Anadrol-50's, Nolvadex, Clomid, HCG, T-3..... I'm eagerly awaiting trying growth.

lol just kidding
I'm not getting strong as fast as i would like but i'm happy with my progress so far.
When i gained the 40lb in 10 weeks i'm not sure how much of it was muscle maybe 15-20 lbs but thats just a rough guess judging on the amount of bodyfat i had 2 start with and ended up with. Before i started lifting i weighed around 12 stone 8 but i was eating like 3 weetabix for breakfast and sometimes like chips and cheeseburger most days and that would be all i had in a day plus smoking lots of cannabis around 1 and a half ounce a week to myself. Then i watched rocky 5 lol just kidding.
I just thought fuck this i'm gunna stop smoking pot and get lean n mean.
So i stopped smoking pot and taking any kind of drugs whatsoever. Started going to the gym. Then i read riptoee told someone to drink a gallon of whole milk a day and eat like it's going out of fashion so i did. typical day I would have like say 60 -70 grams of oats with 3/4 a pint of whole milk cup of coffe then a pint of whole milk. I was eating garlic base pizza with tomato sauce on top and 2 peices of chicken with chips from takeaway most nights of the week, sausage sarny bacon sarny fried egg sarny 2 sausage rolls cheese pasty big ass chicken salad sandwich from bakery chicken or tomato soup baked potato with butter and cheese 30 - 40 grams of protein 3 times a day and some more oats before bed plus a gallon of whole milk throughout the day, and the ocasional steak with roast potatoes.
 
Congrats on your progress so far, introspective, and good info about your background and "cycle". :FRlol:

Regarding the whole milk thing, I haven't tried it, but there's no reason to think there's anything magical about it. It's just a way to ensure that guys like those Rippetoe is coaching who won't pay a lot of attention to their diet get enough calories. Since it looks like you keep pretty good track of what you eat, you can just ensure you're what you need in whatever way you want. And your lactase enzymes would probably thank you for not trying to replace the calories of a gallon of whole milk with a less calorie-dense type of milk. ;)
 
Introspective said:
Thanks asd :) The reason i'm getting strong fast is because of my current cycle which is...
1250mg. of sustanon, 60mg. D-bol daily, 50mg. Anadrol daily for 30 days, and 300mg. Deca weekly along with 500mg. cytadren following a two days on two off cycle to avoid that nasty bitch tits). I have progressed through pretty much everthing there is to try: Cypionate, Enanthate, Propionate, Primobolan, Stanzalol, Suspension, Deca, Sustanon, Omodron, Reforbit-B (neon yellow riding a trail of blood, kinda neat but tastes like shit), D-bol (thai, TTokkyo, Mexi-25mg.'s, Polish, Russian (whites), Anadrol-50's, Nolvadex, Clomid, HCG, T-3..... I'm eagerly awaiting trying growth.

lol just kidding
I'm not getting strong as fast as i would like but i'm happy with my progress so far.
When i gained the 40lb in 10 weeks i'm not sure how much of it was muscle maybe 15-20 lbs but thats just a rough guess judging on the amount of bodyfat i had 2 start with and ended up with. Before i started lifting i weighed around 12 stone 8 but i was eating like 3 weetabix for breakfast and sometimes like chips and cheeseburger most days and that would be all i had in a day plus smoking lots of cannabis around 1 and a half ounce a week to myself. Then i watched rocky 5 lol just kidding.
I just thought fuck this i'm gunna stop smoking pot and get lean n mean.
So i stopped smoking pot and taking any kind of drugs whatsoever. Started going to the gym. Then i read riptoee told someone to drink a gallon of whole milk a day and eat like it's going out of fashion so i did. typical day I would have like say 60 -70 grams of oats with 3/4 a pint of whole milk cup of coffe then a pint of whole milk. I was eating garlic base pizza with tomato sauce on top and 2 peices of chicken with chips from takeaway most nights of the week, sausage sarny bacon sarny fried egg sarny 2 sausage rolls cheese pasty big ass chicken salad sandwich from bakery chicken or tomato soup baked potato with butter and cheese 30 - 40 grams of protein 3 times a day and some more oats before bed plus a gallon of whole milk throughout the day, and the ocasional steak with roast potatoes.
Click to expand...

Congrats on your PRs man! Milk is great. I go throught a gallon of skim every couple of days. I also chug about 2-3 glasses right before bed. It's got casein protein (I nice slow digesting protein to help prevent your body from becoming catabolic).
 
Monday 3rd of april

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 5 ... 9/10 (PR).. I was slow out of bottom almost froze for a second on last rep.. Still gunna go for 140 x 3 on friday :worried:

Bench Press
1.) 47.5 x 5
2.) 60 x 5
3.) 71 x 5
4.) 83 x 5
5.) 95 x 5 ... 10 /10 (PR).... Was a real struggle getting the last rep up... Still gunna try 97.5 on friday :worried:

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.2 x 5
5.) 70 x 5 ... 8/10... Form is still an issue with these just gotta keep at it

Hypers
1.) bodyweight x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15.. 9/10... I almost felt sick half way through last set but took a couple seconds breather and carried on.

Roman Chair Sit Ups
1.) bodyweight + 5 x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15... 8/10... 7.5 for second set on these next monday.

Overall didn't feel as energized today, i have been eating alot of crappy foods lately so that will soon change, got my eating plan sorted for the most part, it maybe still needs a little tweaking but the calories are lower than what i'm getting at the mo so i'm gunna be starting it tomorrow. Just need to change it up a bit for lifting days.
 
Tuesday 4th of april

Double-leg lowering x 10. Dragon Flags x 10. Sit ups x 10.
Good Mornings
20 x 10
40 x 5
50 x 5
60 x 5
20 mins walking pace 10% incline on treadmill.
 
Wednesday 5th of april

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.) 56 x 5
2.) 67.5 x 5
3.) 78.5 x 5
4.) 90 x 5 ... 7/10 (PR) ... I get that blood rushing to head feeling on these but there not real tough to complete, I have to have only 2 fingers on each side of the bar on these, I guess i need to make my triceps more flexible.

Incline Bench
1.) 46 x 5
2.) 56 x 5
3.) 65.5 x 5
4.) 77.5 x 5 ... 9/10 (PR) ... I wrote down 75 for these on my web site that i use to store the numbers, but i was watching A-Team before my workout and seen Mr T run through a door so decided to try 77.5 :)

High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 60 x 5 ... 7/10 ... Form was better on these today.

Pull Ups 4 sets of 5 bodyweight.
Roman Chair Sit Ups 2 sets of 15 bodyweight. Sit Ups 1 set of 15 bodyweight.
 
Friday 7th of april

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.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 140 x 3 ... 8/10 (PR)
6.) 105 x 8

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 100 x 3 ... 9/10 (PR)
6.) 75 x 8

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 71.5 x 3 ... 7/10
6.) 52.5 x 8

Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 31.5 x 8 ... 7/10

Tricep Extensions
1.) bar x 8
2.) 26 x 8
3.) 34 x 8 ... 8/10 (PR)

I got a 3 plate squat and a 2 plate bench yippee :p
Squat wasn't as hard as i thought it would be, but still tough.
Bench was a little tougher than expected, but i hope i can get all 5 reps on monday. I want a 200kg squat, 140kg bench and 120 kg powerclean as soon as possible, preferably within next 6 months. But I'm happy with my progress so far. :)
 
Monday 10th of april

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.) 70 x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 140 x 5 ... 9/10 (PR)

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 100 x 5 ... 10/10 (PR)

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 71.5 x 5 ... 6/10

Hypers
1.) 0 x 5
2.) 5 x 5
3.) 10 x 5
4.) 15 x 5
5.) 20 x 5 ... 4/10

R.C.Sit Ups
1.) 5 x 5
2.) 10 x 5
3.) 15 x 5
4.) 20 x 5
5.) 25 x 5 ... 8/10

Squats are getting real tough, i will start adding 2.5kg a week for aslong as i feel i can.

Bench... I was real slow on 4th rep of 5th set and had to really push hard to get the 5th rep, i will start adding 1.5kg a week to these.

Powerclean... form is getting better on these and they didn't feel as heavy as expected. However i will keep adding just 1.5kg a week until i feel my technique is good enough to start bigger increments.

Today I switched up the sets and reps for Hypers and R.C.Sit ups. I hold plates against my chest to add weight to the hypers, but they didnt feel anywhere near as tough as when i was doing 3x15. I think i might try using a dumbell from now on and adding weight to that.

R.C.Sit ups was tough but not as tough as 3x15. I was holding for 5 secs on each rep then going all way down and back up, i was holding plates on my chest, i think i might start using a dumbell instead for these.

Overall im happy with the workout i got my squat and bench PR's allthough it was real tough, and my powerclean form was good. :)
 
Thanks. ;) Now for my next milestones. 140 bench, 200 squat, 120 powerclean.
:)
 
Dposey said:
Three plates on squat and two on bench! Congrats man, you're getting strong insanely fast.
Click to expand...

Not fast enough. ;) Thanks for your post it felt good reaching these milestones.
 
Wednesday 12th of april

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.) 61 x 5
2.) 73 x 5
3.) 85 x 5
4.) 97.5 x 5 ... 9/10 (PR)

Incline Bench
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 80 x 5 ... 10/10 (PR)

High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 62.5 x 5 ... 6/10

Chin Ups - 3 sets of 5 bodyweight followed by 1 set at bodyweight + oly dumbell held above my toes.. hehe not sure how much the dumbell weighs, i will weigh it some time.
I really need a belt to add weight to, or some shit 4 these... 8/10

Sit Ups - 3 sets of 15 bodyweight... 3/10

Another PR on Front Squats, :qt: Was real tough but ile try 100 next week :qt:

Incline was a killer, i think if i had of put a couple grams more on the bar i would of failed for sure. On the last rep i had to arch my back like 1 of those guys who team benches in your local gym (yes monsterous arch) But the spotter bars was far to low to catch the weight (i'm to lazy to change them) so i had no choice but to complete the rep. I will try just 81kg next week, i'm gunna start taking creatine again as from tomorrow hopefully that will help.

High Pulls went well, i feel i am lifting with better technique every time i try these or powercleans, hopefully i wont jinx myself and will keep getting better.

I started my eating plan on monday, hopefully i can stick to it and see some results, i am trying to slowly lower calories to cut down a bit of weight and bodyfat.
 
Damn man,at this rate you are going to be a beast in no time at all.You progress on squats especially is incredible given the time frame,hopefully you can keep it up now that you are dropping fat.
 
Friday 14th of april

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

I was reading Guinness'es thread earlier, and decided to do a warm up with a few light power snatches :p (just the bar a few times) before starting to squat.

Squat
1.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 142.5 x 5 ... 9/10 (PR)

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 101.5 x 3 ... 9/10 (PR)
6.) 75 x 8

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 73 x 3 ... 7/10
6.) 52.5 x 8

Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 32.5 x 8 ... 8/10

Tricep Extensions
1.) bar x 8
2.) 26 x 8
3.) 35 x 8 ... 9/10 (PR)

I wasn't thiking straight and did 5 reps instead of 3 for my last set of squats.
i didn't do a back off set either, i guess ile just add another 2.5 on monday

Bench Press was real tough i'm glad i only added 1.5, any more and i think i would of failed. I will have a hard job getting all 5 reps on monday.

Powercleans was good, my technique is getting a bit better, i wasn't as sloppy as usually on the last set.

I started taking creatine again, not that i notice any difference in performance but i might aswell finish it off.

Overall tough workout but i'm pleased i got 2 pr's on main lifts and another on triceps :)
 
blut wump said:
That's a meaty squat. Congrats
Click to expand...
Thanks, all this lifting and setting pr's is starting to take it's toll. I'm feeling a little more warn down than i did in the early weeks, but it's to be expected i guess.
 
Howdy introspective - I am just finishing up my first 5x5 too and I am feeling drained.. wasnt sure if it was just me but it sounds like its to be expected... set a new PR on Friday - deadlifted 140kg... I am well pleased with that. this 5x5 program has given me great results... 8lb of weight gained in 8 weeks too.
 
Monday 17th of april

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.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 145 x 5 ... 9/10 (PR)

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 101.5 x 5 ... 9/10 (PR)

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 73 x 5 ... 7/10

Hypers
1.) 2.5 x 8
2.) 5 x 8
3.) 10 x 8
4.) 15 x 8
5.) 20 x 8 ... 8/10 (PR)

R.C.Sit Ups
1.) 5 x 5
2.) 10 x 5
3.) 15 x 5
4.) 20 x 5
5.) 30 x 5 ... 10/10 (PR)

Squats... Tough as usual it was a real challenge getting the last rep up. 147.5 on friday.

Bench... Really hard but i got there in the end, just gunna keep making small jumps of 1.5kg each week.

Powerclean form is getting better every workout, allthough i think it's hard trying to learn how to clean properly whilst ramping up the weights, because aswell as trying to better my technique with each set i also have to adjust to the change in weight wich can be awkward sometimes. When this journal comes to an end i might start practising cleans with a set weight that feels good and concentrate on being fluent and fast.

Last weeks 5x5 hypers was to easey so today i did sets of 8 instead of 5 and it was tough, so i will stick to this rep range and add weight each week

R.C.Sit ups... i almost failed on these, i had to cut short the range of motion on last couple of reps but it's still a pr i guess. even adding 20 for 5 reps was tough so i think i will finish on 20 next week.
 
Leather99 said:
Howdy introspective - I am just finishing up my first 5x5 too and I am feeling drained.. wasnt sure if it was just me but it sounds like its to be expected... set a new PR on Friday - deadlifted 140kg... I am well pleased with that. this 5x5 program has given me great results... 8lb of weight gained in 8 weeks too.
Click to expand...

How many weeks will you have done once you have finished up ?
Congrats on the deadlift, and also on the 8lb gain i assume thats probably all muscle ?
 
I am in week 9 - weights are starting to punish me a bit... yea I am low carbing to so that pretty much all lean - realistically its probably like 2lbs fat 6lbs muscle or something. but I don't really see any more fat anywhere. Lats have ballooned - did pull downs with 112kg today and I only weigh 75! Weird how some things you can just keep adding weight though - like the bench was a bitch last week, but still managed to add more... will milk it for as long as I can but squatting/deading max poundages 3 times a week takes a toll after a while.
 
Wednesday 19th of april

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.) 61 x 5
2.) 73 x 5
3.) 85 x 5
4.) 100 x 5 ... 8/10 (PR)

Incline Bench
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 81 x 5 ... 9/10

High Pulls
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 64 x 5 ... 7/10

Chin Ups... 4 x 5 bodyweight ... 7/10

R.C.Sit Ups... 3 x 15 bodyweight ... 6/10

Front Squats, went well i think i will try 105 next week.

Last weeks Incline Bench was hard so i just added 1kg more this week. I thought there was a chance i might fail so i moved the spotter bars up 2 notches for my last set, but they prevented me from touching chest, so i wont count it as a pr. I will try 82.5 next week without the spotter bars getting in my way, and if i get that then i will count this weeks 81 as a pr.

High Pulls, went ok i was pleased with my form, think i might try 70 next week.

On the last set of chin - ups, i tried holding a dumbell with weights (total was 10kg)
on my feet but it's hard to do without them falling off so i had to scrap that idea.
Any ideas on how i could improvise adding weight to these would be great.
 
That is a meaty squat!

Can you hold the dumbbell between your knees when doing the chins? That's probably easier than between your feet.
 
Cheers, it's a nice milestone. I tried the between the knees thing a few weeks back, accidently dropped it and made a bit of a bang, i swing my knees around a bit when doing chin ups, hehe. I guess i might have to give it another shot until i can find a belt or something to add weight to.
 
Hey Introspective - How are you finding the power cleans? I would like to do them in my next 5x5 cycle but I am bit worried that they won't provide enough work to my upper back/Lats and will result in some muscle loss when I have been doing rows for so long - what are your thoughts on this?
 
Friday 21st of april

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.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 150 x 3 ... 10/10 (PR)
6.) 105 x 8

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 105 x 3 ... 9/10 (PR)
6.) 75 x 8

Powerclean
1.) 40 x 5
2.) 51 x 5
3.) 55 x 5
4.) 61.5 x 5
5.) 75 x 3 ... 7/10
6.) 55 x 8

Barbell Curls
1.) bar x 8
2.) 25 x 8
3.) 34 x 8 ... 8/10

Tricep Extensions
1.) bar x 8
2.) 26 x 8
3.) 36 x 8 ... 9/10 (PR)

Squats... Last set was extremely tough, after the second rep i had to stay standing for a few seconds before attempting the last rep. Dredding these on monday but ile try my best.

Bench... Not as tough as expected but still really hard, i think it will be a max effort to get 5 reps on monday but hopefully i will do it.

Powercleans... Form was just as good as it has been these past couple of weeks. On the last set technique wasn't as good but still not bad, better than ever for this weight.

Curls... Hard to tell if i'm improving at these but i will just keep adding 1 or 2 kg a week.

Tricep Extensions... I did these laying on flat bench for first time today, they seemed a little bit harder but still do-able. (just) I was experimenting with grip throughout the sets and found that it becomes harder with even a slightly wider grip than the grip i was using. Wich was about 2 inches in from the rings on each side.

Overall it was a real tough session, i am very pleased with my progression, i never expected to be where i am now before starting this journal. So it's all good, i just hope i can keep lifting more and more. I expect Monday's session will be really tough and i will have to do at least my best to get all the reps.
 
Leather99 said:
Hey Introspective - How are you finding the power cleans? I would like to do them in my next 5x5 cycle but I am bit worried that they won't provide enough work to my upper back/Lats and will result in some muscle loss when I have been doing rows for so long - what are your thoughts on this?
Click to expand...

I'm not really sure if cleans provide as good a workout for your back/lats as rows, i do powercleans to get more power, i don't really think about what muscles i'm hitting the most i just do it for speed strength. I guess it depends on what type of rows you are doing. Maybe start a new thread so more knowledgeable folk can help.
 
nelmsjer said:
Intro, how many weeks in a row have you been pulling PRs?
Click to expand...
6 weeks so far

Dposey said:
Awesome job intro, still seeing monster gains I see. How much longer do you think you'll go on this run?
Click to expand...

Hopefully i will keep hitting PR's until the end of this journal. I'm thinking maybe 12 weeks and ile have a couple weeks off then start another run of sf 5x5.
 
Last edited:
Monday 24th of april

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.) 70. x 5
2.) 87.5 x 5
3.) 105 x 5
4.) 122.5 x 5
5.) 150 x 5 ... 10/10 (PR)

Bench Press
1.) 50. x 5
2.) 62.5 x 5
3.) 75 x 5
4.) 87.5 x 5
5.) 105 x 4 ... 10/10 ... It's a (PR) for 4 reps but i failed the 5th rep

Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 75 x 5 ... 9/10

Squats ... I had to push harder than ever wich is expected. It's the first time i have ever squated on my absolute limit, a kilo or 2 more and i think i would of failed but i got my 150 pr so i'm pleased with that.

Bench ... I knew by the 3rd rep that i was probably not gunna get the 5th. I just got the 4th rep but still give it my best shot for the last rep but unfortunatly failed :(

Powercleans ... I think the squat and bench took alot out of me and i was pretty shatterd by the time i got to powercleans. Technique was a little sloppy on the last couple of sets but i still got all the reps.

I think i'm gunna end this journal and rest up for a couple of weeks and then start another journal.
 
Overall I have been real pleased with this run of SF, i didn't expect to set as many PR's as i did.

Total days completed = 27
Total weeks completed = 10 complete weeks finishing on monday of week 11

I am at round about the same bodyweight as i was when i started this journal, thats about 16 stone 1 "225lbs" I initially planed on cutting but ended up just maintaining current bodyweight, i think i may have lost some fat and gained a little muscle allthough i'm not entirely sure.

My Progression in the different lifts for this program are as follows.

All weights in kg
Old Records:
Squat: 115 x 5
Bench Press: 90 x 5
Incline Bench Press: 70 x 5
Powercleans: N/A
High Pulls: N/A

All weights in kg
New Records:
Squat: 150 x 5
Bench Press: 101.5 x 5
Incline Bench Press: 80 x 5
Powercleans: 77.5 x 5
High Pulls: 70 x 5

All weights in lbs
Old Records:
Squat: 253 x 5
Bench Press: 198 x 5
Incline Bench Press: 154 x 5
Powercleans: N/A
High Pulls: N/A

All weights in lbs
New Records:
Squat: 330 x 5
Bench Press: 223 x 5
Incline Bench Press: 176 x 5
Powercleans: 170 x 5
High Pulls: 154 x 5

Thats about it for this journal i think. I look forward to getting some rest and starting fresh in a couple of weeks. :)
 
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