Progress Log Madcow 5x5. I hope I don't annoy any1 by opening another 1 of these threads...

[kirks]

Progress Log Madcow 5x5. 156LB skinny boy. Ectomorph.

Hello all, name's Kirks. I'm currently 19 and started lifting seriously about 8 months ago. Did it without guidance though. Anyway, since I found madcow's 5x5, I'm going to give it a try.

Anyway, this is my third week already. I'll post my stats.

Goals: Hitting 200LBS, benching 500lb, squatting 700lbs, dl'ing 800lbs.
No not really....I just wanna hit 200lbs, and keep going up too. The rest of my goals, I'm not too sure. Just want to get as strong as I possibly can.
Weight: 156LBS (71KG)
Height:5'8" (176CM)
BF: Approx 12%

http://img247.imageshack.us/img247/4926/inputssv7.png


Today's my third week, 2nd day of 5x5. Did deadlifts today.

Deadlift
154LBS
175LBS
200LBS
220LBS

Bench
130LBS
145LBS
165LBS
185LBS

Squat
120LBS
140LBS
160LBS
160LBS

I switched deadlifts to the first workout because everytime I did deadlifts last, I'll be so damn tired I cant' go past the forth set properly. My form will screw up.

However, this time, I blasted through 4 sets, easy peasey.....almost too easy in fact.

I did squats last, which was a mistake. It was pretty difficult to do. Still managed to go through all 4 sets without sacrificing form. I couldn't do a single sit-up though because i did "the flag' on monday (the movement bruce lee did for his abs....3 sets of 6 reps and I was flat!)

So instead, I tried doin pull-ups but failed as well. So I decided to rest.

I hope I can get some guide around frm you knowledgable people Thx!

 

[blut wump]

Just add in the weight of the bar rather than specifying that you used a bar. We all take it for granted. Just state the total weight including collars, if any.

Always try to do squats before deads. Squats is the more technical lift that you don't want your form to collapse on due to being tired. With deads you always have the option just to release the bar. When squats go awry you could get hurt.

I'm guessing the 'bench' was incline-bench since today is Wednesday. I'm also guessing that you're running the single factor version of the 5x5. If it was flat bench then I have to ask whether you've made any other changes to the standard SF program?

Good luck with progress. What are your goals?

 

[BiggT]

Welcome aboard.....I love reading journals, personally, so it is a welcome addition as far as I am concerned.....and like BW said, add the damn bar weight, lol.

 

[kirks]

Just add in the weight of the bar rather than specifying that you used a bar. We all take it for granted. Just state the total weight including collars, if any.

Always try to do squats before deads. Squats is the more technical lift that you don't want your form to collapse on due to being tired. With deads you always have the option just to release the bar. When squats go awry you could get hurt.

I'm guessing the 'bench' was incline-bench since today is Wednesday. I'm also guessing that you're running the single factor version of the 5x5. If it was flat bench then I have to ask whether you've made any other changes to the standard SF program?

Good luck with progress. What are your goals?

Okay, added the bar weight already.

Yeah, it's incline bench. And yeah, it's the single factor version.

I didn't really do any changes to it, i only switched the deadlifts first. Oh and I do pull-ups on Monday. 3 sets. IINM, I read the programme and it said pull-ups or dips, are fine

 

[perp69]

Not a bad incline press at all for your weight. Were you one of those folks that only did bench and curls before trying 5X5? I would do the squats first before anything else and then do the deads. I don't think it will be long and your other numbers will surpass your bench easily. Keep up the good work.

Perp

 

[kirks]

hahahahahaha!! No!!

I did squats too, and pull-ups and dips and dips, and all those. I didn't miss out compound excercises. And I NEVER did direct bicep workouts. I never curled. I did tricep extensions, but I didn't curl. My dad always told me that I could gain even without direct armworkouts. But my arms, are weird small though.....

Also I play futsal and badminton as well on my "rest" days. I love these games, and I don't want to miss it. I do eat a lot though after playing. Even during playing, I'll snap on some milk.

 

[kirks]

Week 3, Day 3. Friday

Squat
100x5
120x5
145x5
170x5
200x3
145x8 (Phew...8 reps is hard)

Benchpress
90x5
115x5
140x5
160x5
190x3
140x8

Row
80x5
100x5
120x5
140x5
160x3 (3rd rep I bent my back, so it was a cheat)
120x8

Weighted Dips
20KG+bodyweight x 6
20KG+bodyweight x 6
Bodyweight x 12

Bicep Curls
65LBS x 10
65LBS X 10
85LBS X 6

Tricep Extensions

I only used 5lbs dumbells because my abs were hurting. And if I did them lying down or standing up, it'll hurt really bad.

Overall, it was pretty good. I'm starting to feel that the heaviest set is the easiest. The 8 rep set, is pretty difficult, as I'd be pretty worn out by then. I still can't really get the rows form right. I dont' feel it stressing the back, so I'm really wondering if my movement is correct. No worries, I'll find out real soon

 

[kirks]

Week 4, Day 1 [Monday]

Weights are with the bar included. Bar weight, 45LBS.

Squat
100lbsx5
125lbsx5
150lbsx5
175lbsx5
200lbsx5

Bench
95lbsx5
120lbsx5
140lbsx5
165lbsx5
190lbsx5 (Up to the 3rd rep, then I needed help. Terribly difficult)

Row
80lbsx5
100lbsx5
120lbsx5
140lbsx5 (Got extremely hard here, so I switched to a Yates Row)
160lbsx5 (Also using a Yates Row)

Weighted Extensions, 30lbs x 10 x 2 sets
Weighted Sit-ups, 20lbs plate x 10 x 2 sets. Each rep, using 5 seconds to hold.

Overall, terrible workout. I didn't feel good at all, I felt sleepy and tired when I headed for the gym. Yeah, I can thank the fact that I went for badminton earlier and played for about 2 hours.

 

[blut wump]

Don't mention the war!

Maybe I meant 'bar'. Around here, we usually consider that if you needed help then the rep doesn't count for anything. Just call it 190x3. What were last Monday's weights?

It's not a great idea to switch exercises unless you're going to move over to Yates rows in place of Pendlay rows. The idea of the 5x5 is progression and the best way to note progress is that you outperformed your previous workouts. Still, you got some extra work in by switching.

Bad days happen. The trouble comes now in that it's hard to decide what weights to use for the rest of the week and next Monday. Do you continue as if you'd made these weights or hold steady since you failed in the row and bench?

Congrats on the squats. Do you know your old 5RM?

 

[kirks]

Last monday weights were 180LBS for benches. I really think the long 2 hours badminton caused it. I felt pretty lethargic.

I'm not sure about my previous 5RM, but I think it's somewhere around 170LBS.
Yea, it was a terrible day actually. Insufficent food probabbly caused it.

I think i'll hold steady. Even if my spotter just used 2 fingers to help, even that's considered a failure??