My first training journal...watch me grow!

[VSUdude]

This'll be my first time posting a training journal, so I hope it goes well. This is me:
Height: 6'5"
Weight: 270 lbs.
Age: 21
BF: 21%
Chest: 47"
Arms: 16.5"
Waist: 40"
Legs: 27"

I've been lifting and running for almost four years and I'm constantly reading and researching, trying to learn more about training. So I feel that I know a pretty good deal about training, nutrition, and even supps.

I've been doing mostly sets of 6-10 reps, using a basic bodybuilder template for splits and such. I've never tried to do anything like the 5x5 program until now. Sooo, I'm gonna try it out and see how it goes. I get 9-10 hours of sleep a night, eat a TON of protein (between 250-300g/day), lots of carbs, and lots of "good" fat. I don't and never have used any kind of gear or even supplements besides Muscle Milk.

I took all of my maxes last week and here's what I got:
Bench x1: 250
Squat x1: 285 (olympic style)
Deadlift x1: 315
Bench x5: 205
Squat x5: 230
Deadlift x5: 260
BB Row x5: 185
Military Press x5: 160

I started the program today and I really enjoyed it. I'll post my results every four weeks or so and let you guys know how everything is coming.

Thanks for all of the info I've gotten from you guys so far! Without EF.com, I probably never would've found this 5x5 program.

Hopefully I'll be back in a few weeks with good results!

 

[asdfzxcv]

Nice to see you starting the 5x5,it is a good program and I doubt you will be dissapointed.At 6'5 270 you are a big guy and I think if you stuck with something like this your strength would increase very rapidly even at a maintainence level diet.

Good luck

 

[anotherbutters]

Only posting once a month? It's going to take you hours just to find this journal with the speed this board moves

You'll definitely do well on this program. I assume you're starting off with the single factor/intermediate version?

Good luck!

 

[VSUdude]

Yeah, I'm starting out with the single factor.

That reminds me, do you start the dual factor program only once you hit a serious plateau?

Also, I guess I should post stuff once a week so that I can keep up.

 

[anotherbutters]

The single and dual factor 5x5s are depicted as two different versions, but they're really nothing more than two different points on a line. Mark Rippetoe's beginner program could be considered as something that comes even before the SF.

When someone who's never lifted a weight before starts training, they'll be able to set PRs multiple times per week, and the Rippetoe beginner program works really well. After a while, the gains get slower and the SF workouts will become more appropriate, where you set PRs once per week. Then later on, you'll reach more plateaus and the PRs will start coming even slower, so you start making tweaks to the SF to get you going again. You'll start resetting the weight back a few weeks, and maybe using a different number of sets and reps (same exercises). Then you might have 3-4 weeks of ramping followed by 2-3 weeks of PRs, so that's 2-3 PRs every 5-6 weeks. Sometimes when you ramp up, you'll be doing more volume than others. Over time, this seamlessly becomes the dual factor.

So there is no big switch from one to the other. They're just different points on a line with lots of little transition points in between. It's easier to describe them as distinct workouts to get people interested.

 

[Iron Chin]

Anotherbutters: I am currently doing the basic 3x5 linear progression program and was thinking about how to switch to the intermediate and eventually advanced when the time came. Your line analogy really put the transition between programs into perspective for me. Thanks.

Good luck VSUdude. You are a BIG dude and I bet your numbers are gonna get huge.

 

[anotherbutters]

Thanks. I'm just reiterating what madcow used to say. This exact subject of transitioning over a period of time (e.g. 2-3 years) from simpler to more complex periodized workouts will be covered in Lon Kilgore's book Practical Periodization, due out in August, which a lot of us are keenly waiting for (excuse the shameless plug ).

 

[VSUdude]

WHOA!!! 5x5 IS THE SHIZNIT!!!!!

Since I started, I've made lots of progress...My 5 rep max on bench has come up 25 lbs., my squat 5 rep max has come up 35 lbs., my BB row 5 rep max has come up 30 lbs., my military press 5 rep max has come up 15 lbs., and my deadlift 5 rep max has come up 30 lbs.

I'm going to clean up my diet and begin some cardio this coming week to keep my bodyfat down. I feel like I've been eating a bit too sloppy and so I'm gonna mostly gonna cut out sugary drinks, fast food, and late night snacks. I've been adding about 2 lbs. per week, but my legs are getting too big for my shorts so I must trim up just a bit or stay where I am. I now weigh 278 lbs. @ 6'5".

I really thought I was going to be sore starting this program, but I've actually felt almost NO muscle soreness.

I'm drinking @ least 122 ounces of water/day, 250-300g protein/day, but I'm not sure about fats and carbs.

I'm gonna do my new 1 rep maxes in two weeks and I'll post those new numbers when I get 'em.

 

[anotherbutters]

Congrats on the gains so far. It's great to hear someone getting nice solid gains without any muscle soreness. Long may the gains continue!

 

[VSUdude]

I've actually been keeping a training journal every day I lift in the gym in a notebook - I plan on posting it here in the next couple of days all at once.

I'm starting my 6th week on the Bill Starr 5x5 and I am absolutely amazed. I'm still increasing my weight on bench by 5 lbs. every week. By the end of my first 8-week run on this program, if I continue at a 5 lbs increase a week, then I will be benching 250x5, which was my ONE REP MAX when I started.

Needless to say I'm blown away.

Now I'm wondering: are these results typical for a 5x5 virgin?

 

[VSUdude]

I forgot my question in my previous post...(idiot)

Should I continue with the 5x5 until I stop making gains or should I do something different after the 8 week mark? Deload? Rest?

Thanks for any help guys!

 

[asdfzxcv]

I forgot my question in my previous post...(idiot)

Should I continue with the 5x5 until I stop making gains or should I do something different after the 8 week mark? Deload? Rest?

Thanks for any help guys!

Run it until your lifts stop going up,milk linear progression for all you can.

 

[anotherbutters]

Needless to say I'm blown away.

Now I'm wondering: are these results typical for a 5x5 virgin?

Welcome to effective training

It all depends what the person was doing before. For people starting the intermediate version, they typically haven't been lifting for long, or if they have, they've typically been doing splits without a focus on pushing the numbers up on the big compound movements.

There's nothing magical about the 5x5. It's just an example of good, meat-and-potatoes basic training.

Keep at it after week 8 so long as the numbers are still going up. When you stall on everything, go back about 3-4 weeks, try a different rep range and start ramping again.

 

[Anthrax Invasion]

Thanks. I'm just reiterating what madcow used to say. This exact subject of transitioning over a period of time (e.g. 2-3 years) from simpler to more complex periodized workouts will be covered in Lon Kilgore's book Practical Periodization, due out in August, which a lot of us are keenly waiting for (excuse the shameless plug ).

Completely forgot about that fucking book. I remember they said first quarter, 2006. Assholes.

But hey, when it's out, I'll be one of the first to pick it up.

 

[VSUdude]

Friday 4.21.2006
maxes:
bench press – 250x1, 200x5
squat – 275x1, 230x5
deadlift – 315x1, 260x5
military press – 160x5
bb rows – 175x5

program ends 6.16.2006 (8 weeks)
---------------------------------------

Monday 4.24.2006
bench
135x5
145x5
160x5
180x5
200x5
squat
155x5
170x5
190x5
210x5
230x5
bb row
135x5
135x5
140x5
155x5
175x5
hypers
2x12
weighted sit-ups
2x12 w/ 25 lbs.

Wednesday 4.26.2006
military press
135x5
135x5
145x5
160x5
deadlift
190x5
210x5
235x5
260x5
squat
155x5
170x5
185x5
205x5
sit-ups
3x12 bodyweight

Friday 4.28.2006
squat
155x5
170x5
185x5
205x5
240x3
185x8
bench
140x5
155x5
170x5
190x5
205x5
170x8
rows
135x5
135x5
140x5
155x5
185x3
140x8
dips
3x6 w/ 25 lbs. plate
bb curls
3x8 @ 85 lbs.
tricep extensions
3x8 @80 lbs.

Monday 5.1.2006
bench
135x5
145x5
160x5
180x5
205x5
squat
155x5
175x5
195x5
215x5
240x5
rows
135x5
140x5
150x5
165x5
185x5
hypers
2x12 @ bodyweight
sit-ups
2x12 w/ 25 lbs. plate

Wednesday 5.3.2006
worked out on program but didn’t journal

Friday 5.5.2006
worked out on program but didn’t journal


Tuesday 5.9.2006
bench
140x5
155x5
175x5
195x5
215x5
squat
165x5
185x5
205x5
225x5
250x3 *STALLED OUT*
rows
135x5
135x5
140x5
155x5
175x5
*RESET WEIGHT TO WORK FORM ON ROWS*
hypers
2x12 @ bodyweight
sit-ups
2x12 w/ 25 lbs. plate

Thursday 5.11.2006
military press
135x5
145x5
155x5
175x5
deadlifts
200x5
220x5
245x5
275x5
squat
155x5
175x5
195x5
215x5
*DID WRONG WEIGHT ON SQUAT– LOOKED @ WRONG PAPER*
sit-ups
3x12

Saturday 5.13.2006
bench
140x5
155x5
175x5
195x5
225x5
175x8
rows
135x5
135x5
145x5
155x5
tricep extensions
3x8 @ 90 lbs.
dips
3x6 w/ 25lbs. plate
bb curls
3x8 @ 85 lbs.
*HAD TO STOP EARLY TO GO OUT OF TOWN*




Monday 5.15.2006
bench
150x5
165x5
185x5
205x5
225x5
bb rows
135x5
135x5
145x5
155x5
165x5
hypers
2x12
weighted sit-ups
2x12 (w/ 25lbs weight on chest)
bb curls
3x8 (75lbs.)
assisted pull-ups
3xfailure

Wednesday 5.17.2006
military press
135x5
135x5
165x5
185x4 *STALLED*
upright rows
3x8 (95lbs)
reverse pec-deck
1x10 (70lbs)
2x8 (85lbs)
nosebusters (w/ 15lbs bar)
1x12 (75lbs)
1x10 (95lbs)
1x8 (105lbs)
1x6 (115lbs)
tricep extensions
2x8 (90lbs)
seated calf-raises
1x12 (145lbs)
2x10 (170lbs)
sit-ups
3x12

Friday 5.19.2006
bench
150x5
165x5
185x5
205x5
230x5
185x5
chins
3x5
bb rows
3x5 (145lbs)
bb curls
3x8 (85lbs)
standing db curls
3x8 (30lbs)

Monday 5.22.2006
bench
150x5
165x5
185x5
205x5
230x5
bb rows
135x5
135x5
145x5
155x5
160x5
assisted pull-ups
3xfailure
bb curls
3x8 (85lbs)
standing db curls
3x8 (35lbs)
weighted sit-ups (w/ 30lbs on chest)
3x12
hypers (with 10lbs on chest)
2x12


Wednesday 5.24.2006
military press
135x3
**HURT SHOULDER ON MILITARY PRESS**

Tuesday 5.31.2006
worked out on program but didn't journal

Thursday 6.1.2006
military press (smith machine b/c of shoulder)
135x5
135x5
155x5
175x5
**shoulder started hurting
reverse pec-deck
85x6
**stopped for shoulder pain
nosebusters (15lb. bar)
65x12
85x10
105x8
tricep extensions
80x12
90x10
100x3

Saturday 6.3.2006
bench
155x5
175x5
195x5
215x5
240x3 (PR)
195x8
assisted neutral-grip pull-ups
115x5
100x5
85x5
70x5
55x3
100x6
standing DB curls
30x10
35x8
35x8

**started feeling sick in my stomach – bad lunch?

Wednesday 6.7.2006
military press
135x5
**SHOULDER STILL TOO SORE**
nosebusters (w/ 15lbs e-z curl bar)
1x12 (65lbs)
1x10 (85lbs)
1x8 (105lbs)
1x6 (110lbs)


Ok...I lost a couple of pages out of my journal (I kept it in a notebook @ the gym) and so this is incomplete in places.

This is my last week on the program and here's my last day of Monday 5x5:
Monday 6.12.2006
bench
165x5
185x5
205x5
225x5
250x3 *STALLED OUT*

I did back/bicep work but I didn't log it.

As of last night (6.13.2006) my measurements are: (cold but flexing)
chest: 51"
arms: 16 3/4"
legs: 28"
waist: 42"

These are improvements over the beginning of the program (4.21.2006):
chest: 47"
arms: 16"
legs:27"
waist:40"

I haven't done a skinfold yet, but I'll add that soon; I know I've added some BF but I'm not too worked up about it since I've had such great gains in size and strength.

Speaking of strength, here's where I started:
bench: 200x5, 250x1
squat: 225x5, 275x1
rows: 185x5
deadlift: 265x5, 315x1
military press: 160x5

Here's where I am now:
bench: WILL POST ON FRIDAY 6.16.2006
squat: 285x5, 320x1
rows: I actually substituted assisted pull-ups because my form = TERRIBLE
military press: 185x5 (this would be higher but I strained my shoulder and I've had to lay off heavy shoulder work for a few weeks)
deadlift: 295x5, 365x1

The main focus of my program became upper body about 3/4 of the way through the program because, I know this may sound crazy/stupid, but my thighs grew too much and all of my shorts started fitting really tight in the thigh area. The waists are fine, but my thighs are about to blow out everything I own and I'm not buying a new wardrobe just to be able to do squats/deads. It just isn't that important to me. (just FYI, my thighs are 48")

I'm gonna try 300lbs for my 1RM on Friday and 250 for my 5RM. I feel really good about the 250x5, but I'm unsure about the 300x1. Hopefully I'll blow it up.

Another FYI, I don't use any gear and I never have. The only supps I use are Fast Twitch pre-workout and Muscle Milk post-workout. (Muscle Milk tastes oh so good!) I eat anything and everything, including furniture and small children. I'm 6'5" and I now weight in at 289lbs. fully clothed and shod.

 

[xblitz44x]

If you're focused on your upper body I was seriously reconsider bagging the rows and try to relearn them. If your legs are that strong, and if you have a 315 deadlift you shouldn't have a problem keeping your torso parallel to the floor and rowing 135 lbs. If you do have a problem then it may indicate a weak core and you should address that instead of subtracting the exercises that might help.

I keep saying it on this board but I'll say it again: I've found that the Pendlay Row is the greatest tool for building a solid back. It works everything from your rear delts down to your lower back.

 

[oso0690]

Vsu, you have made some of the greatest gains I've seen on 5x5. Congrats on everything. With your thighs, I hear many people (on this board too) have to buy sizes larger for pants and then tailor the waist down to comfort just to fit in them comfortably. I think Illuminati had a huge rant about it lol

 

[VSUdude]

I've really enjoyed this program more than I ever thought I would - I'm going to take next week off and then start it again.

By the way, I didn't write this in my journal, but I didn't start getting sore until I think it was week 6. I thought that was pretty neat.

 

[VSUdude]

Well, I tried 300x1 today on bench but stuck about 1" off of my chest - my spotter nudged it and I racked it but I want a solid "all me" 1RM. Sooo, I tried 290x1 and got it alone. I'm a little disappointed with not getting 300, but I don't think it'll take too long to acheive once I start the program over again in a week or so.

After my 1RM, I shot for a 5RM of 250. But, once again, it was a bit too heavy. I wound up pushing 240x5 unassisted but I think I could've gotten 245x5 had I not been so tired from my 1RM attempts and previous 5RM attempts.

I think these were nice gains. On bench my gains are:
1RM started at 250lbs; ended at 290lbs.
5RM started at 200lbs; ended at 240lbs.

This next time around I'm gonna try and keep my diet cleaner - about 1/2way through this, my first run of the program, I got really busy and started eating out several times/week. I'm also gonna add some light cardio (walking at the track with my GF) 2-3 days/week, mostly for enjoyment.

Once again, THANKS to everyone who helped me get started. I feel like I am FINALLY (after almost 4 years) training effectively and seriously enjoying every minute of it.

 

[VSUdude]

P.S.: I'll try to post up a couple of picks pretty soon.

 

[VSUdude]

Alright - just finished my week off after my first 8-week run on the 5x5 and now I'm ready to hit it heavy again!

I'll be cutting my calories by about 300-500/day and walking 3-4 days/week to trim off a little bit of BF but nothing drastic at all. From everything I've been told and read, cutting out so few cals shouldn't hinder my strength gains too significantly, if at all.

The only supps I'll be using are Muscle Milk (which I only drink post-workout) and Fast Twitch (Cytosports version of NO Explode) pre-workout. I like the Fast Twitch as it seems to give me a bit of added focus when I get under the weight.

Ummm...I'll post all of my stats and stuff later. And I should be posting my workouts every week instead of one massive post at the end.

Once I finish drinking my coffee, it'll be time to get it started!

 

[VSUdude]

MONDAY
6.26.2006

Bench:
150x5
165x5
185x5
205x5
225x5

BB Rows:
135x5
145x5
150x5
155x5
165x5

Standing Hammer Curls (HEAVY):
45x8
50x6

Weighted Sit-Ups: (hugging plate to chest)
25x12
25x12

Weighted Hypers: (hugging plate to chest)
10x12
10x12

After my break, I decided to start off a few weeks back on my bench workout. From everything I've read, this is the right way to go. I felt really strong today and blew up all of my sets with ease.

On BB Rows, I only bend to 45 degrees as I don't feel like I'm personally ready to do Pendlay (90 degress) rows just yet. I'm doing light weight on rows for now just to make sure my form stays strict and I'm not cheating my form at all.

I know I will be verbally assaulted but I'm laying off of squats/deads for a few weeks just until I am able to feel comfortable in my dressier clothes again. My thighs have grown so much that everything but workout shorts are kinda uncomfortable to wear and the pockets flare out. Sorry if this is gay/vain, but I want to be able to wear something besides workout shorts when I go out with my GF.