My 5x5 SF Journal

[djeclipse]

Nice work out. You ahve a pretty strong Military prsss, you do them standing right?

For the deadlifts you are doing 6 reps.

It's called a Deadlift which mans the weight is Dead on the floor each rep. So your first pull up is one rep.

Think of it as 5 singles instead of 5 reps, after each rep the wight is completly dad on the floor. Also don't try to get a negative on the way down, let the weight drop.

Same with the rows, the weight is dead on the floor after each rep.

Also I would suggest doing some chins instead of lat pull down, they are a a much better movement.

Also, it's relaly strange that your deadlift and row are almost the same. unless you're working on form, you are probably able to deadlift alot more then you row.

 

[WannaBeBig72]

Nice work out. You ahve a pretty strong Military prsss, you do them standing right?

Standing and I don't use any legs. My shoulders seem to be stronger relative to my other muscles.

Also I would suggest doing some chins instead of lat pull down, they are a a much better movement.

These chin ups are done underhand? I what if I can't do 4 sets of 5 (I might be able to do I think, they're easier then overhand).

Also, it's relaly strange that your deadlift and row are almost the same. unless you're working on form, you are probably able to deadlift alot more then you row.

Yeah well..I think my rows were overestimated by 10-15 pounds and honestly my deadlift may have been underestimated. My forms on deads are good. Crappy on rows.

Also regarding the weight being dead on the floor. What I do is I basically bring the weight down touch the floor and then lift again? It's nothing more then this right?

 

[djeclipse]

Standing and I don't use any legs. My shoulders seem to be stronger relative to my other muscles.

ya, like really strong compaired to the rest of your lifts. Everyone has that one lift they are good at.

These chin ups are done underhand? I what if I can't do 4 sets of 5 (I might be able to do I think, they're easier then overhand).

The chins aren't super important, after deadlifting heavy you will usually be really tired. The chins, bie, tri work is all seocndary.

You don't have to do 5 sets of 5, I only do 3 sets of these. WhenI first started it was 3 sets of 5, I finaly got 3 sets fo 6, so this week I will go for 3 sets of 7.

Jus pick a number you think you can get for all 3 sets and go for it. Grip placement is personal preference. I used to do overhand wide grip but found it hurt my shoulders. now I do underhand grip, hands at shoulder width.

Yeah well..I think my rows were overestimated by 10-15 pounds and honestly my deadlift may have been underestimated. My forms on deads are good. Crappy on rows.

Also regarding the weight being dead on the floor. What I do is I basically bring the weight down touch the floor and then lift again? It's nothing more then this right?

The weight is deloaded on the floor, not just a touch and go. But agian, that part of the lift is secondary, nothing to worry about, as long as it's form the ground every pull. have a look Illuminati's deadlift videos.


http://www.elitefitness.com/forum/showthread.php?t=470988&page=1&pp=20

 

[silver_shadow]

ya, like really strong compaired to the rest of your lifts. Everyone has that one lift they are good at.



The chins aren't super important, after deadlifting heavy you will usually be really tired. The chins, bie, tri work is all seocndary.

You don't have to do 5 sets of 5, I only do 3 sets of these. WhenI first started it was 3 sets of 5, I finaly got 3 sets fo 6, so this week I will go for 3 sets of 7.

Jus pick a number you think you can get for all 3 sets and go for it. Grip placement is personal preference. I used to do overhand wide grip but found it hurt my shoulders. now I do underhand grip, hands at shoulder width.




The weight is deloaded on the floor, not just a touch and go. But agian, that part of the lift is secondary, nothing to worry about, as long as it's form the ground every pull. have a look Illuminati's deadlift videos.


http://www.elitefitness.com/forum/showthread.php?t=470988&page=1&pp=20

i'd say this is important because deweighting on the ground forces you into the whole process of releasing (a bit) and then having to tense the muscles again for the next effort.

 

[WannaBeBig72]

Friday Week 2

Squat
105x5
125x5
155x5
180x5
210x3
155x8

Bench
95x5
115x5
140x5
160x5
190x3
140x8

Row
65x5
85x5
105x5
135x5
85x8

3 sets of dips (I go all the way down on these) at bodyweight. 8 sets
3 barbell curls 70x8
3 Tricep rope pulldowns.

I had a good workout today. I was a little hungover and kind of aprehensive about the workout (I went to the Met game last night and had 7 or 8 beers). I woke up had a greasy egg sandwhich with sausage and cheese (I'm trying to eat clean so I got in on a whole wheat bagel). The squats and bench felt good and the 3 reps honestly are probably PRs for me but I'll call it a PR when I get them on Monday.

Do you guys start thinking about if you'll be able to get Monday's weight based on how easy or hard the Friday 3 rep exercise is?

Anyway...The rows I just needed to figure out a form I'm comfortable with and what my real 5 rep max is. I'm not completely 90 degrees (probably like 75 or 80 degrees) and I don't hit the floor with each rep. I don't come up at all on the lift up. After doing some reading I think the Gods of 5x5 are ok with this. I just need to figure out now what I'm going to do about setting back the weights...

All in all I got back a little while ago and after a good hard workout I am not longer hungover and I feel pretty good. This 5x5 routine really is a full body workout man. I felt totally pumped after todays workout like every muscle in my body was worked.

Monday is going to be a big day as I've been stuck at these weights (for Squat and BenchPress) for a long time. So I'll be quite happy if things go well.

 

[WannaBeBig72]

Monday Week 3

Squat
105x5
130x5
155x5
185x5
210x5 PR

Bench
95x5
120x5
140x5
165x5
190x4 Fail

Row
70x5
85x5
105x5
120x5
130x5

3 sets of hypers and situps with body weight

Real dissapointed today because of my failing at a bench PR. The squats felt good. I got the 5 set PR on good form and felt like I had at least one more in me. My last set of bench I got 4 up and it was defenitely a struggle, I would of went for 5 if I had a squat but don't think I would of gotten it so didn't even try. I was pretty upset so now I'm contemplating either:
a. trying for it again on next Monday and not changing anything
b. re-setting everything back
c. (just thought of this one) maybe going with a micro-weight like 188 or something

 

[WannaBeBig72]

Do you guys think it's OK to add 4 sets of light bench press to Wednesdays workout (basically the same weight percentages as the Wednesday light squat)? So I would do
Squat 4 sets
Military 4 sets
Deadlifts 4 sets
Bench 4 sets.

 

[Guinness5.0]

Nope

 

[Introspective]

Nope x 2. Why would you want to add a light bench press anyway ?

 

[WannaBeBig72]

Nope x 2. Why would you want to add a light bench press anyway ?

Because I've always had trouble with my bench and I'm thinking it would help out. I'm assuming you think it's too much work and it will negatively impact my Friday workout?