Please Scroll Down to See Forums Below keep riding it and listen to your body i guess.. which ever that can't be increased every session can be reduced to weekly PRs.. and which ever that can still be riding PRs every workout should be left alone.. untill u can't possibly add anything more consecutively then u can transition into the 5x5.. i would say u had a successful run.. try to make a comparison when u first started the 3x5 till now.. what's your progress so far?
Mercere's 3x5...The quest for a decent Squat
- Thread starter Mercere
- Start date
carlsuen said:
Gained 24 pounds. My squat 5RM was 121 lbs, now I can do 3x5 with 190. I still think I have room on these though. I took an untrained 100 lbs deadlift to 240lbs, definitely have room for more. Rows were untrained 66lbs, they're 120lbs
currently. Bench had a 5RM of 110lbs, today I almost did 3x5 with 140lbs. I don't know my MP 5RM before this but I started with about 55lbs, now up to 100lbs.
I am very happy with my results so far and so glad I took ABs advice on 3x5. I'll continue to push PRs on this as far as I can. Maybe I can add a light squat day and go for two weekly PRs until 5x5. I'm waiting for my first miss on squats for that.
07.10.06
Squat:
bar 1x8
95lbs 1x5
195lbs 3x5 PR
MP:
bar 1x8
102.5lbs 3x5 PR
Rows:
bar 1x8
122.5 lbs 3x5 PR
5 pound increments on the squats are over, I'll go on with 2.5s from now on. This last PR was truly a battle of will. It is moments like these that make me remember why certain people don't wanna do squats. I don't blame the average uninformed trainee though. There is a big poster of "information" dedicated to teaching squats on our gym. Basically more than half of the info is the disasters that can happen. Such as the destruction of your knees with the ATF squat, and the destruction of your spine with box squats. All supported by fancy diagrams that don't say jack...
Squat:
bar 1x8
95lbs 1x5
195lbs 3x5 PR
MP:
bar 1x8
102.5lbs 3x5 PR
Rows:
bar 1x8
122.5 lbs 3x5 PR
5 pound increments on the squats are over, I'll go on with 2.5s from now on. This last PR was truly a battle of will. It is moments like these that make me remember why certain people don't wanna do squats. I don't blame the average uninformed trainee though. There is a big poster of "information" dedicated to teaching squats on our gym. Basically more than half of the info is the disasters that can happen. Such as the destruction of your knees with the ATF squat, and the destruction of your spine with box squats. All supported by fancy diagrams that don't say jack...
Mercere said:
Thats the best approach to take, as in slow but steady gains. Ensures your weight gain, is predominantly muscle as opposed to consuming everything in sight and putting on too much fat.
I've read somewhere that the body can add between 0.2-0.3kg of muscle per week, and that's a maximal figure. Going by your gains, I'd say you have hardly put on any fat.
I'm starting my 3 x 5 on Sunday, but I can't squat for a week or two due to a groin complaint
I can't wait!
12.10.06
Squat:
bar 1x8
95lbs 1x5
197.5lbs 3x5
Bench:
bar 1x8
140 lbs 1x5
I had a sore throat and a slight fever on tuesday, so I couldn't work out. Yesterday,I tried to resume my progress but it just didn't happen. After Squats, I was feeling dizzy so I had to call it quits. I won't count squats as a PR because the form was horrible. I was GMing the weight on the last reps. I'm feeling a little better so we'll see what happens tomorrow...
Squat:
bar 1x8
95lbs 1x5
197.5lbs 3x5
Bench:
bar 1x8
140 lbs 1x5
I had a sore throat and a slight fever on tuesday, so I couldn't work out. Yesterday,I tried to resume my progress but it just didn't happen. After Squats, I was feeling dizzy so I had to call it quits. I won't count squats as a PR because the form was horrible. I was GMing the weight on the last reps. I'm feeling a little better so we'll see what happens tomorrow...
Tweakle said:
Thanks man. I didn't even know we had a Golds in Istanbul! But I can imagine the things you have witnessed. I've been officially declared an alien by my local gym because of the squatting and pulling off the floor. We don't have quarter squatters and power cage curlers though, nobody uses that except for pullups!
14.10.06
Squat:
bar 1x8
160lbs 1x5
180lbs 1x5
200lbs 1x5 PR
Bench:
bar 1x8
110lbs 1x5
125lbs 1x5
140lbs 1x5 PR
Deadlift:
bar 1x8
135lbs 1x5
245lbs 1x5 PR
Squat form was much better today and deadlifts flew off the floor. Bench was a struggle as usual, god I hate this lift... I have such long arms that when I lockout, the bar is pratically in the stratosphere.
I'll start ramping on lifts that are stalling (which is everything except deadlifts). I'll keep the progress as long as possible. When I establish my 5RMs I'll make the transition into 5x5.
I'm truly forcing myself to eat to gain weight now. I'm the heaviest that I've been in a very long time and fat is coming with muscle too. I feel that I'm getting a little heavier than I like but when I start cutting on late february, I like to have something to show underneath, plus I'll lose some strength and muscle and I don't want my school plunging down to 100s again. So I'll endure being a fatty now...
Squat:
bar 1x8
160lbs 1x5
180lbs 1x5
200lbs 1x5 PR
Bench:
bar 1x8
110lbs 1x5
125lbs 1x5
140lbs 1x5 PR
Deadlift:
bar 1x8
135lbs 1x5
245lbs 1x5 PR
Squat form was much better today and deadlifts flew off the floor. Bench was a struggle as usual, god I hate this lift... I have such long arms that when I lockout, the bar is pratically in the stratosphere.
I'll start ramping on lifts that are stalling (which is everything except deadlifts). I'll keep the progress as long as possible. When I establish my 5RMs I'll make the transition into 5x5.
I'm truly forcing myself to eat to gain weight now. I'm the heaviest that I've been in a very long time and fat is coming with muscle too. I feel that I'm getting a little heavier than I like but when I start cutting on late february, I like to have something to show underneath, plus I'll lose some strength and muscle and I don't want my school plunging down to 100s again. So I'll endure being a fatty now...
17.10.06
Squat:
bar 1x8
162.5lbs 1x5
182.5lbs 1x5
202.5lbs 1x5 PR
MP:
bar 1x8
85lbs 1x5
95lbs 1x5
105lbs 1x5 PR
Rows:
bar 1x8
110lbs 1x5
120lbs 1x5
130lbs 1x5 PR
So far so good... Really pushing my limits in each lift. I'll go on this way until I am beat up and stalled for good.
Squat:
bar 1x8
162.5lbs 1x5
182.5lbs 1x5
202.5lbs 1x5 PR
MP:
bar 1x8
85lbs 1x5
95lbs 1x5
105lbs 1x5 PR
Rows:
bar 1x8
110lbs 1x5
120lbs 1x5
130lbs 1x5 PR
So far so good... Really pushing my limits in each lift. I'll go on this way until I am beat up and stalled for good.
