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My df 5x5 (modified)

enigma4dub

enigma4dub

Active member
Starting a new journal today. Plan on running standard df 5x5 with a couple substitutions. Inclines on monday and front squats on wed and fri. Also assitance thrown in here and there. Im starting my weights on the conservative side (meaning less than 80 percent of maxes)
Recent training has been unorganized and lacking in intensity, which is the main reason for this journal so comments and criticism are always welcome.
Heres a couple pics from a while ago
http://tinypic.com/k30owg.jpg
http://tinypic.com/k30pqr.jpg
http://tinypic.com/k30qbn.jpg
I'll post new ones at the end of this training cycle.

workout from monday 10/9
all weights in lbs unless specified differently (warm ups omited)


oly back squat
5x5 185

pendlay row
5x5 165

incline press
5x5 135

standing db curls
3x8 35

All weights went up fast and easy, and they damne well better lol. will post todays workout later.
 
subscribed!

so you aren't increasing the weight every set?
 
Good luck bro!

if those pics are from a while ago: You should take new one's so you can critically analyze what this training has done for your body.

You've got some great development so far and arm genetics there buddy... you're arms look HUGE proportionally to your torso especially on the back double bi pose.

Tons of un tapped potential!

pitbullrocco said:
so you aren't increasing the weight every set?
Click to expand...
That's the intermediate 5x5 ^^^ He's doing a Dual Factor.
 
ahhh.....i'm still an intermediate.... :(
 
pit, sarge and al thanks for the kind words. also sarge thats a good idea, I will have to post up some new pics for a more acurate comparison.

WEEK1
worked out this evening 10/11
all weights in lbs unless specified differently (warm ups omited)

front squat
5x5 185

deadlift
5x5 275 (double overhand no straps)

push press
5x5 135

chins
5x5 bw+ 10

Again all weights went up fast and explosive. worked up a good sweat from the volume. All in all feeling very good, which of course is easy to say in week 1. lol!
 
yeah, nice traps too

are you "on"?
 
carlusen my current stats are right around 200 or a shade under. I dont have consistent access to a reliable scale so not so sure. in those pics im probaly around 185-190 range. and im 6 foot tall.

pitbull- as to ur question. ive always been clean and have no plans to change anytime soon. I think I would do myself a disservice, if my genetic potential isnt completely maximized first. Plus I like knowing that I've gotten to where I'm at through just consistently going to the gym, eating and continually educating myself.
 
worked out today 10/13
WEEK 1
front squat
135x5
155x5
165x5
170x5
175x5

flat bench
135x5
155x5
165x5
170x5
175x5

pendlay rows
135x5
155x5
165x5
170x5
175x5

dips
bw 4x8

For some reason I did all my volume work on monday instead of splittin the m/f work. I will fix that next week, moving the flat bench to monday and ramp it, and the pendlay rows, along with volume for the oly back squats.
The ramping of the rows and presses (today) were intentionally ramped the same, however the front squat sets matching was merely a coincidence. My squats are shitty all around.
As for the dips I'm not really pushing them so Im not gonna get too crazy.
 
worked out today 10/16
WEEK 2
all weights in lbs unless specified differently (warm ups omited)

oly bak squat
5x5 205

flat bench
135x5
155x5
175x5
195x5
215x5

pendlay rows
135x5
155x5
175x5
195x5
215x5

standing dumbell curls
37.5 3x10


All weights went up nice and smooth. At this point I'm not sure I'm going to need to run that extra week of volume. I should be at, or right around prs next week and should exceed them in week 4. Assuming things coninue at this pace.
Squats continue to frustrate me. the weight wasnt an issue but there is something wrong with my technique that has me too far forward and not driving through my heels.
 
Worked out today 10/18
WEEK 2
all weights in lbs unless specified differently (warm ups omited)

front squat
145 5x5

deadlift (double overhand no straps)
315 5x5

push press
155 5x5

bw+20 5x5

Nothing in question except for maybe some lack of conditioning. Squats were fast and explosive. Grip held up through all my deadlift sets, I will probably be going to under over at some point during the dead session next week and bust out the straps for week 4. push press a little harder than expected but i think its my conditioning, and I do expect a sronger performance in week 3. Finally, the chins were pretty damne tough lol.
 
worked out today 10/20
WEEK 2
all weights in lbs unless specified differently (warm ups omited)

front squat
95x5
135x5
155x5
175x5
185x5

incline press
165 5x5

pendlay row
185 5x5

dips
bw+45 4x10

Good work out today. Seems like weights are just about where they need to be for the conclusion of week 2. Week 3 is suppoused to be current records but I dont really know what they are right now lol. So next weeks jump will be signifigant but I dont know if they will be an all time record. probably not lol.
 
interesting. how do you determine if you should increase weight or keep it constant during a specific lift?
 
pitbullrocco said:
interesting. how do you determine if you should increase weight or keep it constant during a specific lift?
Click to expand...


pitbull, the ramping of the weights is part of controling the volume on the df 5x5.

mondays: 5x5 squat 1x5 bench, row

fridays : 1x5 squat 5x5 bench, row

the ramped sets (1x5) are 5 sets that increase in weight each set until a max weight is reached. each set is part of the volume for that day

5x5 is pretty self explanatory, there straight sets of the same weight
 
Worked out today!
WEEK 3
all weights in lbs unless specified differently (warm ups omited)

oly back squat
225 5x5

flat bench
135x5
185x5
205x5
225x5
240x5

pendlay row
135x5
185x5
205x5
225x5
240x5

standing dumbell curls
40 3x10

So ... feeling real good after this session! These arent pr's in any of the lifts, as would normally be the case in a typical week 3 of a df 5x5. However since im feeling out my form with my squat and not even in the cage at this point, due to weight, I should be good for a fifth week of volume. I think I'm good for another 30 lbs in my bench and row as well.
 
sweet workout. right to the point.

hey how does that pendlay row differ? i mean, i know how to do it, but are you just going for different fibers or just like pendlay's better?
 
pitbullrocco said:
sweet workout. right to the point.

hey how does that pendlay row differ? i mean, i know how to do it, but are you just going for different fibers or just like pendlay's better?
Click to expand...

pbr, no im not trying to initiate different fibers. Pendlay rows just recruit the spinal erectors more to initiate the movement. I'll find a good quote in a second ... or better yet heres a link on rows http://www.elitefitness.com/forum/showthread.php?t=366601
 
Worked out today!
WEEK 3
all weights in lbs unless specified differently (warm ups omited)

front squat
155 5x5

deadlift
355 5x5

push press
175 5x5

pull up
bw+25 5,5,5,4,4

Great workout today although it was very taxing. Might be re-thinking that fifth week of volume now. lol The deads were pretty tough on my grip. On the first set I got the first two reps double overhand but after that it was over-under the rest of the way. Kinda failed on the last rep of the last set of push presses but there was zero leg drive. And of course the pull ups were a bitch. Next week I'm gonna have to buckleup the proverbial chinstrap and go to work, it will be a challenge!
 
Worked out today! 10/27
WEEK 3
all weights in lbs unless specified differently (warm ups omited)

front squat
135x5
155x5
175x5
195x5
210x5

incline press
185 5x5

pendlay row
220 5x5

dips
bw+65 3x8

Good workout today! Nothing too easy, nothing in doubt. Fatigue at this point doesnt seem to be consuming me yet but we'll see where we stand at the start of week, and more importantly at the end.
 
Worked out today 10/30
WEEK 4
all weights in lbs unless specified differently (warm ups omited)

oly back squat
240 5x5

flat bench
185x5
205x5
225x5
245x5 (think i blew my load with this one see below for more details)
255x5

pendlay row
185x5
205x5
225x5
245x5
260x5

standing dumbell curls
45x10,10,8

After squating i was pretty winded and it took some time to recover. No reps were in doubt but it was a grinder.

I wanted 265 for bench but 245 was tough so i decided on a 10lb jump from last week. Also last weeks top set was 240 so having set # 4, 5 lbs over the previous weeks top set was probably not the best idea.

Rows were all good with a little movement on 260, but expected at that weight.

Left the gym feeling great so thats always a plus! Everything today was right around pr's except for bench which is about 20 lbs off. I'll get there after next weeks deload.
 
worked out today 11/1 .... pwned totally by this workout :worried: fatigue is officialy a factor.

WEEK 4
all weights in lbs unless specified differently (warm ups omited)

push press
185 x 5,5,5,3,4 took some advice from biggt and did these first see below

front squat
135 5x5

dead lift
385 x 2,5,5,3 didnt have my straps for the first set ran to the car...

chins
bw+35 5x3

Well today kicked my ass! After the push presses I was pretty gassed. Doing them first didnt ensure gertting all of my reps. Maybe I could have been warmer but for whatever the reason I wasnt in a good groove today.

Last weeks dead session was 365 5x5 no straps, so to fail after 2 on the first set was concerning to say the least. After strapping up I muscled out 2 sets of five and called it quits at 3 on set #4, which left a little in the tank. I dont know how much the push presses affected the deads but who knows what the push presses would have looked like after the deads.

Chins were kind of a lost cause, severely fatigued and bleeding from pinching my finger on the chain belt... I called it quits.
 
Worked out today!
WEEK 4
all weights in lbs unless specified differently (warm ups omited)

front squat
95x5
135x5
175x5
205x5
215x4

incline press
205x5,5,5,5,3

pendlay row
230 5x5

dips
bw+90 3x8,8,4

Felt good today but it was a marathon. I think Im right around my fatigue threshold so that is good, it shows I showed good judgement on my weight selection and progression.

Might have rushed things a bit on the last set of presses and dips but I was gassed.

Squats felt pretty good but last set was a grinder. Looking forward to a much needed deload!!
 
sgtslaughter said:
you're a damn powerhouse bro!

What's your body weight update 4 weeks in?
Click to expand...

thanks sarge. lemme stop by the neighbors and use the scale I'll post up in a few.

edit: I dont know if i felt like a powerhouse yesterday lol
 
enigma4dub said:
pbr, no im not trying to initiate different fibers. Pendlay rows just recruit the spinal erectors more to initiate the movement. I'll find a good quote in a second ... or better yet heres a link on rows http://www.elitefitness.com/forum/showthread.php?t=366601
Click to expand...

word up. thats a good read on the link there bro.....thx

how long has it been since you last deloaded? good luck
 
pb, i was kind of takin it easy before the start of this program. i was just kind of doing some high intensity, low volume stuff. so i guess that served as a deload. but i didnt really have anything to deload from, as my training was pretty half ass, to say the least.
 
worked out today!
WEEK 4
all weights in lbs unless specified differently (warm ups omited)

oly back squat
240 3x3

flat bench
225x3
240x3
255x3

pendlay row
225x3
240x3
260x3

Not much to say today. Workout was short and to the point. Nothing in doubt and it was nice to have the volume cut so drastically. But to be honest my head wasnt in the game and the squats felt kinda heavy and form was shit, as i sort of rushed 'em

I'm considering dropping the deads this week to help with my deload, Then continue with them through weeks 6-9 Thoughts anyone?
 
I like the Pendlay rows too--definitely feel that my lats and upper back were worked afterward.

That's some very nice pulling. I'm close to you in the pressing movements, but still under 200 lbs. in the rows. Having a good balance like that should help keep your shoulders healthy.

Not sure about the deadlift question. Are you dropping squats in the middle workout of the week, like in the internsification phase of the Madcow periodized 5x5 spreadsheet? If not, that might be an option to do the deads during your deload without hindering recovery too much.
 
Worked out today! and lovin the 3's, feelin a little less loaded already.

WEEK 5
all weights in lbs unless specified differently (warm ups omited)

push press
185 3x3

straight leg dead (made this alteration on the fly see below)
315 3x3

chins
bw+35 3x3

Solid workout today! Felt better than monday.

I decided that there was no way I was going to have a decent deload with regular deads @ 385 3x3. This seemed to do the trick. It was a lot less taxing. Im sort of debating if setting 3x3 prs for 4 weeks is feasible.

Push presses have about 20 pounds of progression left for weeks 6-9.
 
Looks like you made a good choice on the deads.

Are you almost as strong in straight leg deads as regular? My legs are not as strong as my back and even with regular deads I wind up lifting the bar a bit with my legs, then most of the rest of the way is almost all back. I haven't tried, but I bet I could straight leg dead almost what I can regular dead.

Even tho your squats are good, looks like you're also a lot stronger in deads, so I thought you might be similar in doing deads with mostly back power.
 
Lifting N Tx said:
Looks like you made a good choice on the deads.
Are you almost as strong in straight leg deads as regular?
Even tho your squats are good, looks like you're also a lot stronger in deads, so I thought you might be similar in doing deads with mostly back power.
Click to expand...

I just did these straight leg for the first time in a while so I dont really know how strong I am with them. My regular dead is 385 for 3x5.

Yeah my squats are pretty shitty. I havent done them for very long and my form is a work in progress.

I'd say my back over powers my legs during deads.
 
Todays workout!
WEEK 5
all weights in lbs unless specified differently (warm ups omited)

Today there was a 50 lb bar in the rack and i didnt feel like changing it so the squats and rows were 5lbs heavier. no big deal. The 5 lb jump was actualy an accidental pr for fronts, lol.

front squats
190x3
210x3
220x3

incline press
205 3x3

pendlay row
235 3x3

Solid workout. deload seems to have done the trick for the time being. I should be ready to push heavy 3's for the next 4 weeks!
 
Nice work, I like the alterations and the thinking behind it.

Nice push pressing too.....If you can single 225 at your bodyweight on the BTN push press at the end of this run, which I think is very do-able for you, I will be impressed as hell.
 
proto- thx for the kind words. its always a work in progress!

T- making adjustments and listening to myself is something that im working on, So thx man. As for the btn push press ill give a go on the max single, and let you know what it comes in at the end.
 
todays workout!
WEEK 6
all weights in lbs unless specified differently (warm ups omited)

oly back squat
260 3x3

flat bench
225x3
245x3
260x3

pendlay row
225x3
245x3
265x3

Squats were heavy and a real grind. I dont know how much I can continue to progress on these, 10 lbs might have been too agressive. 5lbs next week is gonna be tough. Bench was easy, and the rows were definately heavy.

Looking forward to wednesdays deads to gauge where fatigue is. If those are still progressing I might drop the back squat or reset it.
 
todays workout!
WEEK 6
all weights in lbs unless specified differently (warm ups omited)

push press
190 3x3

deadlift
390 3x3 (strapped double over hand)

thats it. I've decided to drop the weighted chins, probably should have last week. these might be prs but im not realy sure so I cant claim it.
 
todays workout!

WEEK 6
all weights in lbs unless specified differently (warm ups omited)

front squat
195x3
210x3
225x3

incline press
210 3x3

pendlay row
245 3x3

not much to report. im pretty happy with all of these. probably will be able to add 5lbs for each, for the next 3 consecutive weeks.
 
todays workout
WEEK 7

all weights in lbs unless specified differently (warm ups omited)

265x2
Fuck!!! I hate my back squat. The third rep bent me in half and took me to the ground. So there I was on my knees, I managed to get it on the pins that were just above the ground. Phew, if this had been a decent weight I would have been crushed. I did a back off set with 225x3 and then called it quits. definate reset in order. fuck!! I dont understand, i front squated 225x3 no problem on friday.

flat bench
225x3
245x3
265x3

pendlay row
225x3
245x3
270x3

Thats it, bench and rows were nice and tight, still progressing on these.
 
When you unracked, did the 265 feel like about 500lbs? lol, it if did a deload of the squat would serve you well. You can either reset the weights for the default deload, or you can play with volume/frequency.......if you don't mind, could you refresh me what the protocol was you were using for your squats?
 
BiggT said:
When you unracked, did the 265 feel like about 500lbs? lol, it if did a deload of the squat would serve you well. You can either reset the weights for the default deload, or you can play with volume/frequency.......if you don't mind, could you refresh me what the protocol was you were using for your squats?
Click to expand...

I ran 4 weeks like this: monday oly back squats 5x5, wednesday light fronts, friday 1x5 fronts. I cut the wed squat the last few weeks. This is a form issue mostly I think. While fatigue may be a factor, all my other lifts are progressing, including my fronts which i just set a pr last friday with my top set 225x3. maybe Its too much setting prs in my fronts while trying to do well in the back squat too.

anyways... todays workout

WEEK 7
all weights in lbs unless specified differently (warm ups omited)

push press
200 3x3 PR

deadlift.
I've altered these for the last few weeks. I'm ramping to a top set of 3

135x a bunch
225x5
315x5
405x3 PR

so pretty good workout. I twisted my ankle at work and lifted anyways. Probably not the smartest thing. Its pretty swolen and throbing now :(
 
todays workout!

WEEK 7
all weights in lbs (unless specified differently)

front squat
185x3
205x3
230x3 PR

incline press
215 3x3 PR

pendlay row
285 3x3

good workout today. The rows dont have much left at all. I did a 10 lb jump on incline without realizing it, but nailed it anyhow. squats were pretty tough, not sure whats left in the tank on these.
 
Hadn't checked your log in a while, looked in and was going to complement you on your front squats, which are nice.

Then I saw the number on the Pendlay rows and my jaw dropped.

Excellent workout!
 
todays workout!

WEEK 8

oly back squat
185 3x5 had to reset these, was getting nowhere fast.

flat bench
225x3
250x3
275x3

chins
bw 3x8

So for the last two weeks I've decided to ease up a bit on the lifts that are stalling and push the ones that are still progressing. Mondays rows are gone, replaced with chins. Backsquat has been reset and I'll continue to push the bench. Wednesday will stay the same with push press and deads. Friday's rows are gone as well, leaving fronts and incline press. I'm hoping that this will allow me to control my fatigue, deload for a week after week 9 then jump right back into loading.
 
worked out today, was feeling a little sick since sunday so I pushed back yesterdays workout.

WEEK 8

push press
205x3
205x2
205x2

deadlift
135x10
225x5
315x3
365x1
410x2 PR


There was no way I was getting the third reps on the last two push press sets. I think thats the most volume I have ever done with 205 on push press.

My roomate is in Los Angeles with my straps so this is the best I can pull right now without them.

Got to use a scale yesterday, 209 with clothes on.
 
todays workout!
WEEK 8

front squat
bar x a lot
95x8
135x5
185x5
205x1
240x1 PR

incline press
225 3x3 PR

dumbell curls
47.5 3x8

So I have pushed everything about as far as it will go, except for flat bench, trying to ramp to 285x3 on monday. I'm going to attempt a max single for push press on wednesday and and likewise for incline on friday. light speed squats w/ acc to fill in as well for the week.Hopefully deloaded by that point, I plan to jump right back into another load.
 
worked out yesterday

oly back squat
165 5x5

flat bench
245x3
265x3
280x3

The deload on squats is doing me nicely. Form is starting to get corrected. Flat bench was the last thing I wanted to push prior to completely deloading.

Todays workout

power cleans
bar + 20 kg 5x3

reverse hypers
bw 5x5

chins (underhand grip)
bw 5x5

I will work out on thursday and that will be it for this journal/training cycle. I Plan to start a new journal with my first personally customized template on monday. I'm riding a good wave of strength momentum and feel great. Looking forward to loading up some serious volume again.
 
still deloading....

thursdays workout

btn push press
95 4x5

front squat
135 4x5

flat db
85 4x5

power clean (from the floor)
20kg(i think lol) 2,2,2,2,2

todays workout

btn jerk
40kg 2,2,2,2,2

back squat
135 4x5

incline db
65 4x5
 
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