Mercere's SF 5x5...Yet Another Convert

[Mercere]

I've been reading elitefitness training forum for some time and learned a great deal from it. After doing 8 months of classic BB type of workout (and hours wasted on leg press), I've decided to reform my training under the principals laid out by madcow2 on his site. I'd also like to thank the people who took the time to answer 5x5 related questions on the forum after madcow2's departure, they were also fundamental for my understanding of better training theories. (blut_wump, anotherbutters and numerous others)

I'm a 23 year old lifter at 175 cm (5'9 I think), at 75 kg (167.5 lbs). I'll start relatively easy and put my 5RMs at week 6. Reason for this is I'll be cutting during the summer. I agree that at my current weight focusing on gaining muscle mass makes more sense, though heat prevents it for me. It gets very hot in here during the summer and it kills my appetite. So, I'll eat under maintenance until I hit a plateau, then I'll up my calories to maintenance. If a second plateau comes (or the summer ends, whichever is first) I'll start to eat big. This way, I hope to do SF for several months until I stall on the core lifts.

I've been a couch potato for most of my life so my lifts are very disappointing at this stage, hopefully though with determination and a little advice from the people on this board, I'll get there.

Current 5RMs:

Bench: 50 kg
Squat: 55 kg
Rows: Never done them
MP: 30 kg (maybe more)
Deadlift: Never done them

 

[djeclipse]

Subscribed.

 

[Mercere]

Week 1, Day 1
26.06.06

Squat:
20 x 5
25 x 5
30 x 5
35 x 5
40 x 5

Bench:
bar x 5
25 x 5
30 x 5
35 x 5
37 x 5

Row:
14 x 5
19 x 5
24 x 5
26 x 5
29 x 5

hypers: 5kg 2x8
abs: 5kg 4x8

Relatively easy workout, I focused on getting the form right on Rows which is a new lift to me. Ramps are a little uneven but I decided not to push it too much as weakness in the spinal erectors came like a slap of reality, my lower back tired out long before my upper back.
Great thing about core lifts, they're always honest to you.
I hope to get used to this before I lift more challenging weights.

No problem on squats or bench.

 

[super_rice]

WIll be watching. Work hard here, you will be squatting 100kg+ in a month or two.

 

[anotherbutters]

Are you keeping an arch in your back when you do the rows or letting it round?

 

[Mercere]

I try to keep it arched. I row parallel to the floor. Also trying to keep my hips still through the lift.

 

[al420]

Good luck toy ou bro - keep w/ it.

 

[Mercere]

Thanks a lot for the support.

 

[Mercere]

Week 1 Day 2
28.06.06


Squat
20 x 5
25 x 5
30 x 5
30 x 5

MP
14 x 5
16 x 5
18 x 5
20 x 5

Deadlift
25 x5
30 x5
35 x5
40 x5

Situps: 3 x 30

First time doing deadlifts, I concentrated on form. First couple of reps were a bit sloppy (hit my shins), then I got the hang of it. I focused on keeping an arched back while pushing my hips forward to the lockout. As the weight progresses, I think this lift will be very taxing. MP's were easy, as were squats. Feeling a little sore in hamstrings and abs but nothing too bad.

I'll add pullups next week. I really enjoy doing them. As I was the "fat kid" most of my life, I was never able to lift my own bodyweight till this age, and as a child I never believed that I could. Now everytime I do a pullup it's like a barrier has been broken in my mind. It tells me those days are over. They can't put me down anymore. I am going to be strong.

Alright, enough with the EMO.

Overall, the first two days were pretty enjoyable. We'll see how it goes when I start hitting PRs. On the new core lifts (Deads and Rows) I'll make a PR declaration when I lift a weight that I feel was challenging. I'm really not comfortable to say these weights were PRs, although technically they are.

 

[anotherbutters]

To be honest, I would really consider switching to the Rippetoe 3x5 program to get you started. You should make some great progress over the next 2-3 months on it, and quicker than the SF5x5. Take a look in the training vault sticky and look at GSP's journal.

 

[Mercere]

I chose SF 5x5 mainly because I wasn't able to make PR's every workout (or two) anymore. I've been lifting (though not very efficiently) for about 8 months and my body is used to some volume. Isn't 3x5 a true beginner program?

 

[anotherbutters]

Think of it as a program for people that are bursting with potential just waiting to be tapped. You're 23 yrs old, weigh 167lbs and have a squat 5 rep max of 55kg. Don't think of that as bad - think of all the potential! I don't know how you've been working out for the past 8 months, but if you can manage to eat enough in the heat you mentioned, I virtually guarantee you'll be able to put more on the bar every workout.

Just how hot is it in Istanbul anyway?

 

[Mercere]

It's around 33-35 C right now. But it's the humidity that kills you. Feels like a furnace in noon. Man, I hate hot weather.
I'm very inclined to take your advice after your reassurance that my quick gain period is not over. I realize 55 kg sucks pretty bad, I just though this was as far as I could get with newbie gains. If I was wrong on that, it'll make me very happy.

 

[GSP]

I'm very inclined to take your advice after your reassurance that my quick gain period is not over. I realize 55 kg sucks pretty bad, I just though this was as far as I could get with newbie gains. If I was wrong on that, it'll make me very happy.

It really can't hurt to give the more basic 3X5 program a shot. Heck, it's probably worth it just because you're new to the rows and Deadlifts, hitting PR's 3X every 2 weeks instead of 2 will really compound itself for you over a 8-10 week period.

And your squat weight doesn't suck at all. It is what it is. All that matters is that you're getting a little bit of extra weight on the bar each time, that's what it's all about!

One other piece of advice I might give is to invest in some fractional plates or some other method to progress is increments smaller than 2.5 lbs. per side (I use a cheap set of ankle weights). If you're anything like me, there will be one or more lifts where 5 pound jumps just become too difficult too quickly, and bumping down to 1-3 lb. increases can DRASTICALLY increase the length of time you can keep your progression going.

Good luck man, I'll be following your progress!

 

[carlsuen]

do u count the bar which also weighs 20kg? your around 75kg's.. and your squat is only 55kg.. i'm sure if u run the 3x5, you'll at least get till 80-90kg's range.. the rippetoe programme is also all about volume.. which is much lesser compared to the 5x5.. which i think enables u too add more weight to the bar for a longer period of time..

take a look at gsp's journal.. he was really clever in making changes according to his ability.. so he didn't have to make new pr's on every lift every time he hits the gym.. and rippetoe's programme covers all the basic compound stuff(not that the 5x5 doesn't) that u will need to ensure proper form of..

good luck..

 

[silver_shadow]

It's around 33-35 C right now. But it's the humidity that kills you. Feels like a furnace in noon. Man, I hate hot weather.
I'm very inclined to take your advice after your reassurance that my quick gain period is not over. I realize 55 kg sucks pretty bad, I just though this was as far as I could get with newbie gains. If I was wrong on that, it'll make me very happy.

i've seen some monstrously strong turks so i'll bet you'll make some good gains too