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Progress with 5x3.

gettinlarger

gettinlarger

New member
I've started a 5x3 routine, a la needsize. I've mentioned this before. I think I wanna keep my own personal thread to track some progress. What does everyone think? If you'd rather me not, I will gladly let the thread go. But, if there are those who support me, I'll post every workout I do.

The point of this is basically to see if I can get some more feedback on my training. I will be going to lift shortly. By the time I return, if no one responds to this, I'm not gonna post anything.

Thanks everyone.
 
Alright, it seems I have a few interested. Thanks guys.

Here is tonight's workout: Shoulders and Biceps.

Seated Military press - 5x3 at 195. Had a bit of trouble with the 3rd rep of my 4th set, and the 2nd rep of my 5th set. I'll stay with this weight one more week.
Seated DB Military press - 2x8 at 75s. Fairly easy, but needed a spot on my last 2 reps on my 2nd set.
Lateral Raises - 1x10, 1x8 at 25s.

Barbell Curls - 5x3 at 115. Staying on this weight. My back helped a little.
DB curls - 2x8 at 45s.
Zottman Curls - 2x10 at 25s. What a burn.

I was also going to do some ab work, but during my workout I was feeling rather nauseous. I don't know if it was from the intensity, or if I did not digest enough before lifting.
 
are you training primarily for strength or size? maybe a little of both?
 
skaman, last meal before my workout was approx 2 hours prior. I did have a bowl of ice cream about 30-40 min before I left too.

jeremy, I'm going for both.
 
Legs tonight.

Squats.
135 for 5
155 for 5
165 for 5
185 for 5
225 for 5
245 for 3
255 for 3
275 for 2, NEW PR!!
Back helped a tad with the last rep of the last couple sets, but there was no pain.

Stiff Legged Deads.
5x3 at 235. NEW PR!! Easy. Weight increase for next week.

DB Lunges.
2x8 with 45s.

Extensions and Ham. Curls (Superset)
Ex. 2x8 at 140
HC. 2x8 at 70

Standing calf raises.
5 sets with 120. 15, 12, 11, 11, 10.

It was a punishing workout tonight. My legs will surely feel this for days. Any and all input is welcome. Time to eat ...
 
Last edited:
Congrats!! I really like your squat routine. Overall, very impressive leg routine. . .it looks similar to mine except I add a couple sets of leg presses;) . Anyway, keep up the good work! Your weights are increasing rapidly.
 
I'm guessing you started the 5x3 cuz you were plateauing on the 5x5? I find this really helps me push past where I was stuck, and when I'm done with the sets of 3 and go back to where I was doing 5x5, the old weights go up much easier and feel light as I was pushing more weight for 3 reps
 
That leg routine looks deadly! Congratulations on all the new PRS!
Do you do your squats ATF or parrallel?
How long did your leg routine take to do start to finish?
Thanks
 
needsize, I was sort of hitting a wall. With my bodyweight and lifts. So i figured I'd change some stuff up a bit for a while.

Bones, thanks man. Squats. I think they went between parallel and ATF. Definitely deep. Total, 1.5 hours. But I was with my partner. It would normally be done probably in 60 min.
 
Took the last two days off lifting, due to

1) locking my keys in my car Thursday
2) Guns N Roses concert Friday

Will post again Monday ...
 
Shoulders and Bi's tonight.

Not much of a change from last week. Weight is getting a bit easier to put up though.

Seated Military press.
5x3 at 195. Needed a spot on a few reps in there.

DB military press.
1x8, 1x7 at 75s. Getting easier.

Front raises.
2x10 at 25s. Too easy.

Barbell Curls.
5x3 at 115. Getting very easy. Bumpin the weight up next week.

Seated Incline DB Curls.
1x8, 1x9 at 35s. They're burnin now!

Zottman curls.
1x10, 1x8 at 30s.

Not too bad of a workout tonight. I was a little tired though. On the 2nd rep of I think my 4th set, I almost failed with the military press. Last set I got them all up though. It was weird.
 
Just wondering why your doing front rasies when your already doing so many presses?
Sounds like a cuff problem about to happen :(
 
Leg day tonight. Good and bad ...

Squats
135 for 5
155 for 5
185 for 5
225 for 5
245 for 3
255 for 3
275 for 2
295 for 1! NEW PR!!
I tried going past 300, but it wouldn't go up. I was too fatiqued after 8 sets. 300 will be mine shortly!!

Leg press
2x12 with 4 45s on each side. This is like 180, right? Since it's on a 45 degree angle?

Stiff Legged Deads
This is the "bad" part I spoke of. After my warmup, placing the weight back down, I felt something in my back. My must have moved something wrong or something ... I tried another light set with 135, but it was uncomfortable. Goddammit ... Hopefully it's nothing, and it should be good for Friday's back day. Wish me luck.

Extensions
2x8 at 140.

Seated calf raises
1x15, then 4x12 at 90.

Well, I set a new PR squatting, but then fucked something up in my back. It doesn't hurt bad. I'm guessing a minor strain or something like that. Oh, quick question ... While squatting, when I get to the heavier stuff, my knees will turn inward a little bit. Is this a sign of weak hips? Or quads? I just wanna know what I should work on to strengthen it up. Thanks.
 
Excellent progress!! You are catchin' up to the big boys;) .

I really like your leg routine!! I follow the exact same squat routine and have had nothing but positive results. Keep up the good work!
 
gettinlarger said:
Oh, quick question ... While squatting, when I get to the heavier stuff, my knees will turn inward a little bit. Is this a sign of weak hips? Or quads? I just wanna know what I should work on to strengthen it up. Thanks.
Click to expand...
Most likely hips, I think.
 
Be careful with that back man, I pulled mine out a few weeks ago and today I thoguht I would try some light squats and SLDs. Big mistake, as I think it jsut put me back a week or two on recoverinh once again. The nex few weeks I will simpl do bodyweright reverse hypers and leg curls, as that will be all I can do. On the knees turning inwards. It is most likely weak hips, but it culd also be a weak Vastus Medialus(sp?) .
 
I hope your back pulls through... I pulled my lower back about 2 months ago.. the right side... it got better pretty quick... but I'm still very cautious of it... if it starts to get too tense I know its time to start takin her easy on the deads.... Listen to your body... if it bitchin... give it a rest for a week or two and either go light on the back (and squats if they are bothering you) or if its too rough just scrap back altogether for abit.. it will pay off in the long run.
 
Well, last night my back had like a dull pain in it. Nothing too painful. More of an annoyance than anything. Woke up this morning feeling the same. I thought it was gonna be a pain in the ass all day at work, lifting boxes and stuff. But it didn't bother me at all. Doesn't bother me at all right now either. I should be good to go, but I'm gonna take it easy on the deads on Friday and see how it feels. It's weird. All I did was take 2 Motrin this morning at like 8:30, about 9 and a half hours ago.
 
Chest and Tris tonight.

Incline bench.
1x3 at 255
4x3 at 245
Eh, this wasn't hard, but it wasn't easy either. Had a tiny bit of help. We'll stick with it next week.

Incline Db press.
1x8, 1x7 at 90s.
Rest time wasn't much at all ... and I really felt it ...

Flat flyes.
1x8, 1x10 at 50s.

Close Grip press.
3x3 at 175.
2x3 at 185.
175 was easy as hell. 185 wasn't very hard either. This is awesome. I remember it being impossible to put up 185 a few weeks back and I first put chest and tris together.

Skullcrushers.
1x8, 1x7 at 125.
Second set was tough. Feelin good though.

Dips.
1x9, 1x8 at bodyweight+70 lbs hanging.
Man, I LOVE dips. Haha.

Good workout tonight. Definitely felt like puking midway through, haha. Update on my back: Didn't feel anything at all tonight. I was expecting it to hinder me in lifting the 90s up off the ground to do incline, but it was strong. Kickass! Haha. Anyone wanna throw in suggestions or anything, do it up.
 
Back and calves tonight.

Deads.
135 for 5
225 for 3
275 for 1
315 for 1
Tried 355, got halfway up, but it wouldn't go ... Oh well ...
315 for 1, static hold for about 5 seconds

Barbell rows.
5x3 at 185. My lats are getting stronger, I do believe.

Chins.
1x8, 1x10 at bodyweight +25 lbs hanging
1x9 at bodyweight. I know I could've had a few more, but my grip failed because the pullup bar is all smooth.

Shrugs.
2x10 at 255. Easy. Goin up next week.

Reverse Hypers.
3x20. These make my back feel sooooo good.

Standing calf raises.
3 sets at 70 lbs. 15, 15, 12.

Seated calf raises.
3 sets at 90 lbs. 10, 10, 8.

I supersetted the calf exercises, with very little rest time between sets. I'd say 30 seconds at most. And that freaking deadlift ... Goddammit. I was so mad. I was able to pull 355 before ... Must have been an off night. Oh, and my back wasn't hurting at all, if you were wondering. Must have been a very minor strain or something.
 
Okay, swain has said to keep posting on here. I'm going to lift in about a half hour. By the time I get back, if not many others care about this little journal I'm keeping, I'm letting it go for good.
 
Shoulders and Bis.

Military press
5x3 at 200. New PR!

Db militaries
2x8 with 75s. Had a spot on my last 2 reps.

Lat raises
1x8, 1x10 at 25s

Barbell curls
1x3 at 120
4x3 at 115
120 is a bit too heavy. I used my back too much. Maybe next week or the week after.

Db curls
1x8, 1x7 with 45s

Zottman curls
2x8 with 30s

I cut down my rest time a lot, and I'm gonna try to stay with this idea. I'm hungry now ...
 
Excellent progress on the militaries!! When performing seated dumbbell presses, do you find it difficult to get the dumbbells into starting position? I always must have a partner help me get the dumbbells into starting position.
 
louden_swain said:
Excellent progress on the militaries!! When performing seated dumbbell presses, do you find it difficult to get the dumbbells into starting position? I always must have a partner help me get the dumbbells into starting position.
Click to expand...

Not really. I can usually get enough force behind it to get it up all the way, but I do have my partner help me with my first rep.

zack and Bones, thanks guys.
 
Legs.

Box squats.
5x3 at 185. Pause at the seated position for about a second. Pretty easy.
I didn't know how much I could do, since it was my first time trying these. But DEFINITELY not the last ...

Squats.
1x20 at 135.

Leg press.
3x10 with 4 45s on each side.

DB Lunges.
1x8, 1x7 with 45s.

Ham curls.
2x10 at 70

Standing calf raises.
5x5 at 160, 180, 200, 200, 200

Seated calf raises.
3x12 at 90

All I have to say about tonight: I Love Box Squats.
 
Chest and Tris.

I wanna see if I can get my chest to grow, so I decided to add a little more volume to my chest routine.

Incliine bench.
5x3 at 250. I guess you can call this a new PR, since it hadn't been done before. I did have spot on my last rep of my last 2 sets.

Flat DB presses.
1x7, 1x6 at 100s
1x7 at 95s.

Incline flys.
2x10, 1x9 at 50s.

Close grip press.
5x3 at 185.

Dips.
1x9, 1x8 at bodyweight + 80 lbs. hanging.

Skullcrushers.
1x8, 1x7 at 115.

I'm gonna be hurtin tomorrow ...
Time to eat.
 
Back day.

Deads.
135 for 5, then singles with
225
315
335
My back was still feeling it from squats Tuesday, so I didn't wanna overload it.

BB Rows.
135 for 6, warmup
195 for 3
4x3 with 185

Chins.
2x7 with 35lb hanging
1x11, just bodyweight

Shrugs.
2x8 with 275

Rev Hypers
2x12, 1x10 with a 25lb dumbbell. Christ, and I thought doing them with just my bodyweight made it burn. Wow ...

I had a huge fuckin headache all workout. It sucked. I tried not to let it discourage me though. I'm glad it didn't.

My bodyweight is going up again too. Sweet ...
 
Shoulders, Bis. I ate like crap today and was pretty tired. I was hoping it wouldnt affect my performance ...

Military press.
1x2 with 210. NEW PR.
1x2 with 205.
2x3 with 200.
Um ... yeah. I.totally didn't mean to put 210 on the bar. I didn't realize I had thrown 10s on, and not 5s. I'm such an ass. I was so pissed off, because I couldn't push 3 reps out. Then I realized I had too much weight on it. But hey, 2 reps with 210 makes me pretty happy.

DB Militaries.
2x8 with 75s.

Lat raises.
2x8 with 25s.

BB Curls.
5x3 with 115.
I find it hard to go up in weight often with my bis. So, I decided, maybe an extra set somewhere in my workout may help ... ? Any opinions? Suggestions?

Preacher curls.
1x5 with 115.
1x8, 1x9 with 105. (There's that extra set.)

Zottman curls.
2x10 with 30s.

Did some ab work too today. Decline sit ups. Sit ups with my legs straight, with my partner holding my ankles. Leg lifts.
 
Chest and Tris.

I've been all congested in my sinuses for 2 days now, and was hoping I'd be able to get a good workout in.

Incline Bench.
5x3 at 250. Needed a small spot on my last rep. Gonna go up to 255 next week.

Flat DBs.
1x8 at 90s.
1x8 at 100s.
1x6 at 105s. Spot on last rep.

Incline flys.
2x8 at 60s.

Close grip bench.
5x3 at 190. Goin up next week to 195.

Dips.
2x20 at bodyweight.

I'd usually do skullcrushers too, but I was just not feeling well after all that. I had a pretty intense workout tonight. I was fearing that I'd have to run to the bathroom to puke a couple times. Within my 3rd set of close-grips, I thought it would be best to call it a day after a light couple sets of dips. I'm surprised about tonight as well. I didn't think I'd be nearly as strong as I was. I thought I'd definitely have trouble with 250 on incline, and the 100s on flat DB press.

Well, time to eat and rest. A lot. back day tomorrow. Gotta stay strong ...
 
Back.

I'm going to prioritize my lower back in a next few weeks. Maybe more. I'm pretty sure it's my weak point in my deadlift and squat. Tonight marked day 1 for a switch up from the old back day.

Chins.
2x10, 1x8, bodyweight

Sumo deads.
5x3 at 225. Took it easy.

Good Mornings.
45 for 8
95 for 8
115 for 8
135 for 8
This is the first time, believe it or not, I've ever done these. I think I'm gonna like them a lot. I was working on form today, and I think I got it down. Wish me luck in the future with these!

Shrugs.
2x10 at 225. Easy again.

Rev Hypers.
3x12 with a 30lb dumbbell attached. Too easy.

Standing calf raises.
3x7 at 180

Seated calf raises.
3x7 at 135.

I'm sure I will be feeling different tomorrow morning. I would appreciate any tips or suggestions regarding strenghtening the lower back. How does my day look? Should I add something? Lose something?
 
Shoulders and Bis.

Clean and Presses.
3x3 at 135
155 for 1
185 for 1
This was only like the 3rd time ever doing these. I love them!!

DB military press.
1x8, 1x10 at 75s

Lat raises.
1x10, 1x8 at 25s

BB Curls.
5x3 at 115

Preachers.
2x8 at 95

Zottman curls.
2x10 at 30s

I was totally surprised I was able to put up 185 with the clean and press. I thought I was going to have trouble with 135, what with this being the 3rd time I ever performed these.

I'm hitting Best Buy Wednesday to get my 32MB memory stick thing for my digital camera. Soon I'll be taking lots of pics and vids of me in action!! (haha).
 
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