Just started intermediate 5x5, this may become a log/assistance thread.

[UFC22]

It was great. I love the full body attack and I cannot wait until Wednesday!

5/21/07
Squat - 135x5, 185x5, 225x5, 275x5, 295x5, 135x20
Bench - 135x5, 185x5, 225x5, 275x5, 280x5(failed)
BB row- 135x5, 185x5, 205x5, 225x5
Ancillary work: Calf raises, Weighted sit ups, and weighted side bends.

Yes I know my squat is pathetic especially next to my bench but I'm a work in progress on my way to big legs. I threw in the 20 rep squat while I was waiting for my friend to come back from the shitter and it felt amazing. I really don't understand what to do Wednesday, even after reading it. Can someone explain what I will do for sets and reps? It would be much appreciated. I wouldn't mind a walk through for the first week. Is it alright to throw in wide grip pull ups on Wednesday as well? I am not going to do any direct arm work, I feel that the push and pulls are quite enough for the arms. I do however want to implement calf raises, weighted sit ups, and side bends to MWF for ancillary work.

Stats: 20yoa, 205lbs, 5'8, 15%BF
Goals: 190lbs, 10%BF, Squat 315 ATF 5reps, Deadlift 405lbs 5reps, big legs.

Thank you,
UFC22

 

[xblitz44x]

I really don't understand what to do Wednesday, even after reading it. Can someone explain what I will do for sets and reps?

For Wednesday, do this:

Squat:
-135x5
-185x5
-225x5
-225x5

*For Wednesday's squat, take the weight you used on Monday for the 3rd set and use that as your last 2 heavies. It should be easy for you and that's ok. Restrain yourself from getting cocky and adding more weight.

Incline Press (or dips or push press)

I personally prefer the push press over incline pressing but it's up to you. Any of the above 3 should work. Aim for 4 sets of 5 reps, the last set being at 15-20lbs (approx) lower than your 5 rep max.

If your 5 rep max incline press is 205, then maybe something like this:

-125x5
-145x5
-165x5
-190x5

Increase your heavy set each week by 5lbs and adjust the sets before it gradually. So perhaps next week you could do:

135x5
150x5
170x5
195x5

Deadlift

Same thing with the deadlift; your last set of the day should be around 20lbs LESS than your max. If your 5-rep max is 315, do this:

185x5
225x5
255x5
295x5

Good luck to you.

 

[UFC22]

But why should I do 15-20lbs shy of my 5 rep max for Wednesdays press and dead lift? Is this so I can keep progressing and not come at a stand still with weight? Thanks, I will post Wednesdays workout and ask for further assistance from there for Friday.
Thanks, that was really helpful.

 

[UFC22]

And can you guys explain to me what my lifts will be for Friday as for as my 1x3 and 1x8. I'll be set after this and know how to go about it. So my triple for friday will be 2.5% greater than my final set on monday? So 295x5 was my final set on monday, so will it be 300 for my triple? I am almost positive I could squat 315x3. Thank you.

 

[xblitz44x]

Yes, 300 would be your triple on Friday. And make sure you do 300 and not 315. You don't want to overshoot and have to re-ramp already. Enjoy these "sure thing" weeks because in the next 4 weeks you're going to start having to muster up every big of strength and courage to make your weights each week.

 

[Kabeetz]

You did not start the intermediate 5x5 because you didn't read the site. You started a program without even bothering to read the site the program is based on. WHY WOULD ANYONE DO THIS?? I can't figure it out. If you read the friggin site you would not be doing a 20 rep set, you wouldn't be raising your bench up 5 pounds for a set and then failing. There should be no human possibility of failure until week 5 because you're not supposed to be doing your current 5 rep max's until week 4.

READ THE MADCOW SITE THEN START OVER. DON'T WASTE YOUR TIME. READ READ READ READ READ READ READ READ READ READ READ READ READ READ READ READ READ THE WORD OF THE DAY? READ

 

[UFC22]

READ THE MADCOW SITE THEN START OVER. DON'T WASTE YOUR TIME. READ READ READ READ READ READ READ READ READ READ READ READ READ READ READ READ READ THE WORD OF THE DAY? READ

Alright thanks, but i did read the intermediate 5x5 and the training primer. I made a mistake.

 

[Kabeetz]

Sorry man. All these summer lifters popping out of the woodworks asking the same questiosn can get old. Didn't mean to be harsh I am just trying to emphasize how critical it is to do the program right. It's like a slingshot. Week one is when it is all the way pulled back... week 4 is when it's right in the middle there and after that is the rock shooting out, gaining ground.

So if you don't pull back far enough or use the right technique.. you won't get shoot that rock very far. It is a very sound method of lifting that has enabled me to more than double all my lifts within the last 9 months. Good luck to you bro.

 

[UFC22]

Thanks for the words of wisdom kabeetz. I am by no means a summer lifter, been training for years not quite as much as a lot of people. I am use to the "split" style of training, it's all I have ever done. I feel so good on this program. My question now is that why pull back and reach where I am right now on week 4? I am in a anabolic state as far as drugs go and feel the increases in weight will come no matter what. I was planning on a deload of some sort when my cycle is over. Is this completely a bad idea? If I was off cycle I would completely step back my lifts and wait 4 weeks to reach my maxes and gain from there on out but now... I just don't know.
Thanks