Ximors 5x5 Journal

[ximor]

Ive decided to keep a journal to track my progress over the next few months. I still have a lot to learn experience-wise with the 5x5 but the knowledge of it is there.

AGE:23

WEIGHT:170 less than 10% BF

TRAINING: 1 year of loose training / 6 months of doing everything perfect to the best of my abilities.

EXPECTATIONS: i EXPECT to blow the fuck up!

GEAR: None

Supplements: Protein powders and a clean diet...Arginine and Caffeine preworkout

 

[ximor]

Monday Workout: This is my first workout on the 5x5. I dont know my exact 1RM on my lifts so I guestimated and im fairly happy with the difficulty level. I wasnt far off on my guesses.

Squat
5 x 95
5 x 125
5 x 165
5 x 185
5 x 205

Felt really good. Feels like i could get maybe 225 so it seems ill add 5 each week and catch up around wk 4 which is what i want, right?

Bench
5 x 95
5 x 115
5 x 135
5 x 155
5 x 175

Little heavier than the squat felt. Feels like im truly at 185 but ill only increase by 5 for my heavy triple friday.

Barbell Row

5 x 45
5 x 55
5 x 75
5 x 95
5 x 115

I havent done a whole lot of these so i started with a light weight. 90 degree angle, back arched, dead from the floor each rep with a one second hold at the top for good measure.

A question occurs: Should i bother to do an isometric hold at the top of the movement. If i am to understand correctly this routine is geared for power so should i up the weight and focus more on the lift than the contraction?

 

[ximor]

Wednesday Workout: Couldnt wait to hit the gym tonight.

Squat
5 x 135
5 x 135
5 x 165
5 x 165

Military Press
5 x 50
5 x 75
5 x 95
5 x 115

Deadlift
5 x 135
5 x 135
5 x 185
5 x 225

Light weight Baby!!!

 

[skyflyer231]

Good luck Bro

 

[powerhawk]

I would say you don't need the hold, just make sure you arch your upper back on the way up. It made a huge difference for me; I never really felt them before this.

 

[Sculelos]

On barbell rows I just bring the bar up as fast as I can then set it back down. Not sure if thats the correct way but it's been the way I've been doing it for the past year and I have gotten some pretty impressive rowing going on using that method. I also row between parellel and 90 degrees.

Whatever way you try good luck with the program. Hopefully you will experience some great gains!

 

[ximor]

Friday Workout: Feeling good and ready to go

Squat
5 x 95
5 x 125
5 x 150
5 x 185
5 x 215
8 x 165
I was only supposed to use 210 but i realized my gym has no 2.5s plus the weight was not challenging enough. I wonder if i should increase again or ride out
the 5lb increases...Gotta buy some micros

Bench
5 x 95
5 x 115
5 x 135
5 x 155
4 x 185
8 x 130
Once again I was supposed to increase by 5 but had to do 10 but it felt good enough to sqeeuze out a fourth rep.

Barbell Row
5 x 30
5 x 50
5 x 75
5 x 100
3 x 120
8 x 90

Strong night, hope im not getting ahead of myself by increasing the weight but i wasnt feeling i was challenging myself enough.

 

[ximor]

Found a calculator that plays out all the weights for you with input fields. Very useful tool
http://www.vicjg.com/aspx/madcowint.aspx

 

[ximor]

I was lucky enough to be given plat for a week so im reading as much as possible. I'll have to change my schedule from Mon/Wed/Fri to Sun/Tues/Thur so I can pick up my son on Friday night (I train at night so its just too late to be out driving for hours). To make up for the quick decision Ill train Monday Tuesday and Thursday minus the middle day sqauts. Three squat sessions in four days is too much but other than that I think Ill be fine. Plenty of rest and food.

 

[layinback]

this is a solid plan. i did similar about 10 years ago. building a solid strong

foundation is crucial in bb'ing. basic compound movements and fast twitch

rep range........strength and bulk bro.

 

[ximor]

Monday Workout: GOING STRONG

Squat
5 x 95
5 x 125
5 x 150
5 x 185
5 x 215 Felt great, hope to keep this going up up up

Bench
5 x 95
5 x 115
5 x 135
5 x 155
5 x 185 BARELY!!! One of those reps that makes you strain your testicles for all they're worth >.<

Barbell Row
5 x 30
5 x 50
5 x 75
5 x 100
5 x 120 Easy, probably be riding the gains on this one too.

Everything went great.

 

[ximor]

Wednesday workout:

Squat

5 x 135
5 x 135
5 x 170
5 x 170

Incline Bench

5 x 95
5 x 115
5 x 135
3 x 145 STALL >.<

Deadlift
5 x 135
5 x 175
5 x 215
5 x 245

Stall on the Incline Bench possibly for a number of reasons. One being that its benching sessions 48 hours apart BUT i really hurried along in my weight increases so this could be a negative side as far as recovery.

 

[ximor]

Friday Workout

Bench
5 x 95
5 x 115
5 x 135
5 x 165
2 x 195 I cant increase poundages by 5 since my gym doesnt have micros
6 x 135 It definitely hurt me this week. I need 2.5s

Squat
5 x 95
5 x 125
5 x 155
5 x 185
5 x 225 Felt like shit about the bench so i overdid
16 x 135 these two lifts for encouragement

Barbell Row
5 x 30
5 x 60
5 x 80
5 x 100
3 x 130 Still felt almost easy
8 x 90

Alotta stalling this week and i attribute it to my eating. I have alotta low calorie days and they're really starting to bite me in this ass.

 

[skyflyer231]

This is your second week right? There is something wrong if you are having problems already...

 

[Azinine]

This is your second week right? There is something wrong if you are having problems already...

Indeed. The first 3 or 4 weeks should be relatively easy, actually.

 

[ximor]

My bench felt like i should have used about 190 but without the 2.5s i have to go up 10 at a time. Any suggestions?

 

[skyflyer231]

Well what you are supposed to do at the very beginning is to find out all of your 5 rep maxes. And then track back by 2.5% of the weight So that you are hitting your 5 rep max in week 4. And then after that new maxes until you have trouble again.

So I guess I'd suggest to just lower the weight, by 20 pounds or something. for bench press and anything else you feel like you are going to be having trouble with soon.

 

[Azinine]

If I were you I would go to my local sports store and just buy a couple of 2.5 plates. I doubt they're very expensive and you would only need 2. Then just take them to the gym with you. Make sure nobody else picks them up, though!

 

[layinback]

If I were you I would go to my local sports store and just buy a couple of 2.5 plates. I doubt they're very expensive and you would only need 2. Then just take them to the gym with you. Make sure nobody else picks them up, though!

+1

2.5 are THE most important plates in the gym.

i use them on the cable machines also. i hang them off the pin.

 

[drsketch]

Seems like a lot of guys starting lifting, start out with these 5x5's...
When I started I started a full 6 out of 7 day routine and built up very nicely over a relatively short period of time.

Any reason why you are doing a 5x5 opposed to a full routine?

 

[layinback]

Seems like a lot of guys starting lifting, start out with these 5x5's...
When I started I started a full 6 out of 7 day routine and built up very nicely over a relatively short period of time.

Any reason why you are doing a 5x5 opposed to a full routine?

that's a good question bro. the 5x5 is a solid training routine but i personally

wouldn't start someone out on it. i think the basic compound moves are great

but the set \ rep scheme leaves a lot to be desired, relative to bb'ing.

i've trained several folks, with excellent results, by starting them out on

full body workouts for 6 weeks, upper - lower body split for 4 weeks

then a traditional split with compound movement followed by 1 isolation.

3 sets per movement in the 15 - 10- 6-8 rep range.

i guess all roads lead to Rome

 

[ximor]

Long story to be honest but I've been training for about a year now doing mostly bodybuilding moves. The linear progression of the 5x5 just stuck out at me as a great motivator for me to continue to set new PRs and follow the doggcrapp principle that greater strength increases equate to muscle mass increases. I'd love to hear other suggestions though seeing as i am ever the novice.

 

[ximor]

Monday Workout

Squat
5 x 95
5 x 135
5 x 165
5 x 195
5 x 225 Tough but managable

Bench
5 x 95
5 x 115
5 x 135
5 x 155
5 x 185 Still tough as hell

Barbell Row
5 x 30
5 x 50
5 x 70
5 x 100
5 x 130 Not too bad

All in all I feel great. My calories are back up and I swear Im feeling stronger than ever just all the time in general. Im loving it

 

[layinback]

Long story to be honest but I've been training for about a year now doing mostly bodybuilding moves. The linear progression of the 5x5 just stuck out at me as a great motivator for me to continue to set new PRs and follow the doggcrapp principle that greater strength increases equate to muscle mass increases. I'd love to hear other suggestions though seeing as i am ever the novice.

i did some DC training! hardcore stuff and easy to overtrain if you aint
careful. did some mike mentzer stuff for a while. it's all good stuff bro.
during maintenance, i do 5 - 8 total sets per body part with one compound
and one or two isolation movements. i work a high - med - low rep scheme
the idea is to hit the muscle from different angles and work all 3 muscle
fiber types.

build some strength, mass and foundation with this routine. afterwards
go to a more conventional bb'ing regimen. at that point, you'll be
prepared for some high intensity training

 

[ximor]

Exactly, Im hoping to strengthen and bulk up before going back to the bodybuilding workouts of that type. I felt like i was carving pebbles lol. Its good to know im finally on the right track. My overall energy is great right now

 

[ximor]

Wednesday Workout

Squat
5 x 135
5 x 135
5 x 185
5 x 185

Military (Smith Machine)
5 x 30
5 x 60
5 x 90
5 x 115

Deadlift
5 x 135
5 x 135
5 x 185
5 x 225 I could feel a pulling in my groin area right at the front of my hip where it ties into my leg. There was slight pain so i went easy on the deadlift tonight. I was planning on 255 but Ill wait til next week.

 

[ximor]

Friday Workout

Squat
5 x 95
5 x 135
5 x 165
5 x 195
5 x 235 Still pretty easy all except for the groin pulling. Im doing my old Army butterfly stretches to stretch before squats. Seems to help
8 x 135

Bench
5 x 95
5 x 135
5 x 155
5 x 175
3 x 190
6 x 155

Barbell Row
5 x 30
5 x 60
5 x 90
5 x 115
5 x 130
8 x 95

 

[ximor]

Throwing in some cardio today.

10 x 50yd Sprints
Im not completely up to par on my cardio anymore so I'll be doing short burst running to shed some excess.

Got the 2.5lb plates for my Friday workout as well so a few more aspects are falling into place.

 

[Azinine]

Got the 2.5lb plates for my Friday workout as well...

Nice.

 

[dolf215]

Keep it up man! You're on a good program for sure. It brought me from 200 to 232 over the past year. The strength will get addictive. I find way more joy in throwing around crazy poundages than looking like a greek god now. 2.5 are deff your friend. If you feel it's getting tough slow your weight increases

 

[ximor]

Monday Workout

Squat (Smith Machine)
5 x 135
5 x 155
5 x 185
5 x 205
5 x 235 Smith feels a bit awkward but same ole

Bench
5 x 95
5 x 115
5 x 135
5 x 155
5 x 185 Same weight as last week but I felt stronger

Barbell Row
5 x 30
5 x 60
5 x 90
5 x 120
5 x 135

 

[ximor]

Wednesday Workout

Squat
5 x 135
5 x 135
5 x 185
5 x 185

Military
5 x 30
5 x 60
5 x 90
5 x 120

Dealift
5 x 135
5 x 165
5 x 205
5 x 245 Lymph Nodes made this a bit uncomfortable

 

[ximor]

Friday Workout This night completes my first full month on the program

Bench
5 x 95
5 x 115
5 x 135
5 x 165
4 x 190 I am DEFINITELY stronger tonight!!
8 x 135

Squat
5 x 95
5 x 135
5 x 185
5 x 215
3 x 245
8 x 135

Barbell Row
5 x 30
5 x 60
5 x 85
5 x 105
3 x 135
8 x 85

I started using 2:1:1 Recovery tonight. Protein/carb/AA pwo drink. Im also going to start using 10g Glutamine before AND after my workouts per omegas reccomendation.

 

[ximor]

Monday Workout

Squat
5 x 95
5 x 135
5 x 185
5 x 225
5 x 245

Bench
5 x 95
5 x 115
5 x 135
5 x 155
6 x 185 Left the 2.5s at home so i went for 6 instead of 5. Worked out okay

Barbell Row
5 x 30
5 x 60
5 x 90
5 x 120
5 x 140

 

[ximor]

Wednesday Workout

Squat
5 x 145
5 x 145
5 x 195
5 x 195

Military
5 x 30
5 x 60
5 x 90
5 x 120

Deadlift
5 x 135
5 x 185
5 x 225
5 x 265 Got an EGO woody from this set!

Strong night, more to follow

 

[skyflyer231]

How come you do squat in the smith machine?

 

[ximor]

I did it that once to try my 5RM on a smith machine. I did the same thing with the Military Press. The only times i use the smith are where i write it.

 

[ximor]

Wednesday Workout

Squat
5 x 135
5 x 135
5 x 195
5 x 195

Military
5 x 45
5 x 65
5 x 95
5 x 125

Deadlift
5 x 135
5 x 185
5 x 225
5 x 275

 

[ximor]

Friday Workout

Bench
5 x 95
5 x 115
5 x 135
5 x 165
5 x 190

Squat
5 x 95
5 x 135
5 x 185
5 x 225
5 x 265

Barbell Row
5 x 45
5 x 75
5 x 105
5 x 125
8 x 155

 

[ximor]

MONDAY WORKOUT
Bench
top set 190 x 5
Squat
top set 265 x 4
Row
top set 150 x 5

 

[ximor]

Wednesday Workout

Squat
5 x 145
5 x 145
5 x 195
5 x 195

Military
5 x 65
5 x 85
5 x 115
5 x 135

Deadlift
5 x 135
5 x 185
5 x 225
5 x 285

Slow and steady. Not much to report but i know im getting stronger so...

 

[ximor]

MONDAY Workout
Squat
5 x 95
5 x 135
5 x 185
5 x 225
5 x 265 Got that rep i missed last week

DB Bench
5 x 25
5 x 35
5 x 50
5 x 65
5 x 80s After 7 weeks of benching BB ive decided to switch to DBs
Im excited to see how the growth comes from this change.

Barbell Row
5 x 70
5 x 95
5 x 115
5 x 135
5 x 160

 

[ximor]

Wednesday Workout

Ive stopped the 4 sets of squats on wednesday. squatting even on my light wednesday is too much for my recovery so ill only squat mon/fri

Military
5 x 65
5 x 85
5 x 115
4 x 140

Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315 Ive been feeling really strong in my DL so i went for it this week and really blew my own self away!!

Barbell Curl
5 x 30
5 x 50
5 x 70
5 x 90

 

[ximor]

Friday Workout

Squat Always using a 50lb bar
5 x 100
5 x 140
5 x 190
5 x 230
5 x 280
9 x 140

DB Bench
5 x 20
5 x 40
5 x 65
3 x 90 Shaking all over the place lol but i hope thats just me getting stronger.
8 x 40

Barbell Row
5 x 50
5 x 90
5 x 115
5 x 135
3 x 160
8 x 90

I added in some chest work tonight

Smith machine Widegrip Bench Press
(partial reps) 2 sets 50lbs-100lbs reps 20/15
Smith machine Widegrip Incline Press
(partial reps) 2 sets 50lbs-100lbs reps 20/15

Been supplementing with creatine and glutamine past few weeks and im seeing obvious results in my arms I should post some pics

 

[ximor]

I changed over to DBs for bench as opposed to BB because of the fact that my bench was going up so slow. Ive been keeping my elbows close to my body because my shoulders have begun to hurt recently because of ( i think) my flared shoulder benching stance. Ive started benching STRICTLY with my elbows tucked in close to my body to basically elicit a tricep workout. My only question is IS THIS AN INTELLIGENT MOVE FOR MY SHOULDERS? I dont want to be a benchpress cripple!

 

[ximor]

Monday Workout

Squat
5 x 95
5 x 135
5 x 185
5 x 225
5 x 285

Bench (Closegrip)
5 x 95
5 x 115
5 x 135
5 x 160
5 x 190

Row
5 x 70
5 x 90
5 x 115
5 x 140
5 x 160

 

[ximor]

WEDNESDAY WORKOUT

Military
5 x 65
5 x 95
5 x 120
4 x 140

Deadlift
5 x 140
5 x 230
5 x 280
5 x 330

Barbell Curl
5 x 30
5 x 50
5 x 75
3 x 100 Im going to switch to 3 sets of 8 next week but i wanted to know my 3RM on this one.