My first 5x5 Progress.

[swanky11]

Started Now
Weight 215 210 (Got bigger, but lost bf)
Bench 275x5 310x3
Squat 365x5 405x5
Hang Clean 255x1 290x1

Im happy with my gains, i would of liked to gain weight but i did lose bf especially in stomach so i know i gained muscle, more cut now.

Should i take a week off now and put in my new maxes and start it again?

 

[Idan]

Wow, nice progression, and nice lifts as well.

I think you don't have to take a week off, but lets say it won't heart you. depends on you whether you feel burned out.

 

[swanky11]

Wow, nice progression, and nice lifts as well.

I think you don't have to take a week off, but lets say it won't heart you. depends on you whether you feel burned out.

thanks
yea im thinking of doing one more week of doubles and singles then either a week of light stuff then my next 5x5 or if i feel good go right into it

 

[UFC22]

Try breathing squats (20 rep squat) it's hell, but put size on my legs then go back to 5x5 the following week.

 

[swanky11]

Try breathing squats (20 rep squat) it's hell, but put size on my legs then go back to 5x5 the following week.

alright
how many sets do you do?

 

[Lifting N Tx]

Those are very nice gains for someone who was reasonably strong to begin with and lost fat to boot.

If you want advice, it'd help to give a bit more info. For instance, which 5x5 did you run? It's not like there's only 1 version of 5x5 out there. Did you have to reset any lifts, are you stalled, or what makes you think that you're done with this run?

I've run the Madcow Intermediate with pretty good results before. As I recall, he gives pretty clear instructions on how to run the two 5x5 versions on his site, how to start a second run, etc. Maybe you're doing a different 5x5 or else haven't read enough.

With results like you had I'd tend to follow what recommendations came with the program you've been using to give it another shot and see if you can get similar results again. Or, you could ask a bunch of anonymous guys on the internet what you should do and get 17 different answers. Not that this is a bad place to ask, but you know what I'm saying...

 

[swanky11]

yea i know what you mean, i think im gonna do one week of doubles and some singles then go into my next 5x5.
the workout i did was a 4 day split that i got from here, and i used the excel spreadsheet to find my weights and reps.
heres a link to my log so you can see what i did
http://www.elitefitness.com/forum/weight-training-weight-lifting/swankys-lifting-log-543278.html

 

[s8nlilhlpr]

alright
how many sets do you do?

usually only one! If you can stomach it, add some more weight and do another 20! This does not include warmups and you have to pick the weight pretty carefully. Too low, its too easy, too high, you can't finish the reps.

 

[swanky11]

usually only one! If you can stomach it, add some more weight and do another 20! This does not include warmups and you have to pick the weight pretty carefully. Too low, its too easy, too high, you can't finish the reps.

yea its gonna be hard to find a weight thats not too easy or hard. im thinking 315 i got it for 15 a while ago.

 

[Lifting N Tx]

yea i know what you mean, i think im gonna do one week of doubles and some singles then go into my next 5x5.
the workout i did was a 4 day split that i got from here, and i used the excel spreadsheet to find my weights and reps.
heres a link to my log so you can see what i did
http://www.elitefitness.com/forum/weight-training-weight-lifting/swankys-lifting-log-543278.html

Interesting, so you did a 4 day split, with 2x/week frequency with each major movement. I've been thinking about something like that and would be interested in the link if you have it. The one that ricanx is doing now looks like a "standard" Madcow 5x5 with 3x/week full body.

In general there are 2 ways to run a 5x5 or similar program from what I've seen (based on the Madcow versions). One is to do "ramped" sets on all days...work up to one top set of 5. Each week try to set a PR. When most lifts stall you can back the weights off a few weeks, build back up and try to start setting PRs again. The other way uses at least one day of "sets across" ... 5 sets with the same weight. The idea is to work really hard for a few weeks, then reduce frequency and/or volume but try to keep adding weight and set some PRs.

I just had a quick look at your log. If you're at the point where you've built up some fatigue and need a deload then doing some doubles and singles, with fairly low volume might be a good idea. Then make another run using the same scheme. Hopefully your back is ok, as that's an important factor in this also.

edit: Forgot about the suggestion of 20 rep squats. I'm not too sure how that would fit in with a deload. If you need a deload I think I'd pass on them or maybe take an extra week before starting a new run if you're going to do them.

 

[swanky11]

thanks for the advice
im gonna see how my back feels this week to determine what to do but im prob gonna do singles and doubles and then go right into my next 5x5 w/ my new maxes. what link do you want?

 

[Lifting N Tx]

From your log:

I am usiung the excel spreadsheet to find my reps sets and weights, with ricanx's workout which was created by BiggT, Sarge, Enigma4dub and ZGzaZ.

I'd be interested if you have a link to that workout and/or spreadsheet that has the 5x5 setup with 4 weekly workouts split 2 ways which you said you were basing what you did on.

I'm interested in that and the thinking that went into it, since 5x5s that I've seen were mostly done full body 3x/week and I'm interested in doing it as a split.

 

[swanky11]

I took the workout i found on here which is what is in my log.
Day 1
Flats - 5x5
Incline DB Press - 3x10
Hammer Strength Dips - 2x10
Dips - 2x15xBW
Overhand Crossovers - 2x8
Underhand Crossovers - 2x8
Decline Ab Crunches - 2x8
Day 2:
- Back Squats – 5x5
- Hang Clean 5x5
- Chins – 3 sets until failure
- Pulldowns – 3 x 10
- Hammer Curls - 3x8
Day 3 -
- Push Press 5x5
- Flats 5x5
- Skull Crushers 4x8
- Cable pushdowns 3x10
- Decline bench abs - 3x15
- DB Flyes 3x8
Day 4:
- Power Clean – 5x5
- Back Squats - 5x5
- Jump Shrugs - 5x5,1x20
- Barbell Curls - 5x5 -

I used the numbers the excel spreadsheet found on here:
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm
and since i only squated twice a week i took the light day out.

 

[swanky11]

New bench maxes
225x20
315x3

 

[swanky11]

before i started the 5x5 icould get 225x15 maxed today at 225x21
im gonna 1 rep max later this week to see where im at.

 

[Lifting N Tx]

That's some good work on bench. Are you doing some low rep work for the other lifts also?

 

[swanky11]

That's some good work on bench. Are you doing some low rep work for the other lifts also?

kinda but my back has been hurt so i havent been going heavy and ive stayed away from hang cleans and squats this week

 

[swanky11]

Maxed today

Bench 335x1 easy
went to 350 almost got it but needed some help
New goal is 365 by august