My 5X5 Results

[rbtrout]

Due to my vacation schedule I decided (with advice from Madcow) to do 6 weeks of the Volume phase. The Deload phase, I was on vacation and didn't have access to a gym for the entire week. The Intensity phase is the normal 4 weeks. I've still got to do Friday, but then I'm done. Here's the strength gains I made during this last 11 weeks (1 rm):
starting ending
Squats (atf) 185 305
Bent rows 125 205
Bench press 230 295
Deads 200 415
Military press 105 175

I ate 20X my body weight during the Intensity phase only. I've put on 20 pounds, only adding about 3.5% bf. I've only measured my arms (per request of my wife) and put just over 1/2" on them. I've had noticable size added onto my traps.
For any one not believing in the 5X5, re-think it. This program kicks ass!

 

[Jim Ouini]

Wow awesome results, congrats!

 

[Guinness5.0]

Congrats bud!

What's your current height/wt? When di you test your current 1rm, or did you use a calculation based on your 3 rep poundages? THe reason I ask is that they'll likely be higher if you deload after the intensity phase and test then.

 

[rbtrout]

I actually tested Monday and today on all the lifts.

 

[rbtrout]

I forgot the other part of your question - 6' tall at 240#.

 

[anotherbutters]

Wow, awesome! They seem too high if anything!

I don't mean any disrespect because those are great gains, but were you new to most of those exercises or something? For example, how long were you around 185 on ATF squats? I can't imagine that you'd been stuck around 185 for a few months, then all of a sudden shot up to 305 just because of the 5x5.

Again, no disrespect, I'm just curious as to how you made such massive gains - I wish I could more than double my deadlift in 11 weeks!

 

[Veretta9]

Congrats bro---really impressed by your befores and after---especially bench--actually all of them

 

[blut wump]

Utterly awesome. Make sure madcow knows about those results when he reappears.
Congrats on everything.

 

[TexChiro]

I hate to ask a stupid question but what is 5x5? Or can someone show me a link to the answer?

 

[blut wump]

Here's a link to the Table of Contents for the program
http://www.elitefitness.com/forum/showthread.php?t=375215

 

[rbtrout]

For years I've been doing squats to just past parallel. I actually switched to atf squats during the first few weeks of the 5X5. Deads I'd only been doing for about 2 months previous to starting the 5X5. I never thought I'd be able to pull over 300 on the deads, I thought 250 was a hard to reach goal, but I just seemed to be able to add more weight each week. Same with the atf squats. I'm really surprised at the results, as well.

 

[JL_204]

Props on the results. Are you planning on doing another 5x5 cycle???

 

[HaZaRDouZ]

nice results, i too had great results with the first time i tried 5x5. i use it about 2-3months ago, madcow helped me specialize my workout. i went from like 245 to 330 on bench, it is no joke. squat and deadlifts were comprable to my bench increase. i am about to start another cycle of the 5x5, needed some time off.

 

[Guinness5.0]

edit- answered own question

 

[anotherbutters]

It'd be interesting to see the results of a second cycle. I'm sure you'll be running another one

Well done. k to you!

 

[Mandinka2]

Incredible results ! I do think the routine is fantastic but puts enormous strain on the lower back especially when pushing big weights on the squat - or maybe Im just weak in that area.

 

[cwc73]

Then only thing that I had go way up was my deadlift. I was just abuot completely new to it though. I don't know what my previous max was but I pulled 385 up. Deadlifts are just abuot one of my favorite excercises now, but my squat lagged and didn't help too much. I'm going to do a couple of HST cycles, maybe a nother 5X5, and then start training for endurance because Air Force Field training is next summer.

 

[rbtrout]

I'll be taking a few weeks 'off' - no special routines - and then start another routine. I'm not sure, yet, as to whether it will be a 5X5 or another strength/size routine. I've got 2 or 3 others that I'm thinking about. If I do a different one, I'll post the lifts and my results.