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Xlajbf's Intermediate 5x5 Training Journal

Xlajbf

Xlajbf

New member
I fell into a real training slump a few weeks ago after months of boredom with the programs I've been working with and progress not even remotely similar to the kind I had years ago. I'm hoping the Intermediate 5x5 program will alleviate both the boredom and the lack of results. After reading everything I could about it two weeks ago, I was excited to start. I gained a lot of good information and an idea of what to expect from reading others' training journals, so hopefully someone will benefit from this one. I'll continue updating it as long as an interest exists.

--------------------------

Code: 
[b]My Stats[/b]   (12/26/06)

[b]Age:[/b]       25
[b]Weight:[/b]    178lbs
[b]BF %:[/b]      11.3% (calipers)

[b]LBW:[/b]       157.9lbs
[b]FW:[/b]        20.1lbs

[b]Waist:[/b]     34.5"
[b]Chest:[/b]     42"
[b]Arm:[/b]       14.5"
[b]Leg:[/b]       24"
[b]Calf:[/b]      15.25"

My goal obviously is to get bigger and stronger, but for now I have my sights set on 190lbs with ~10% bodyfat. 190lbs would be the most I've ever weighed. I'm not planning on any special dieting or cardio regimen for the bodyfat since I'm naturally pretty lean and will probably be close to that % when I hit 190lbs anyway. If I could hit 200lbs and still be lean sometime in 2007 that would be great.

Code: 
[b]Intermediate 5x5 Inputs[/b] (all weights in pounds)

[b]Squat:[/b]            275x5
[b]Bench:[/b]            185x5
[b]Row:[/b]              155x5
[b]Deadlift:[/b]         260x5
[b]Military Press:[/b]   115x5

And now for my first 3 workouts.

Code: 
[b]Week 1 - Day 1[/b]   (12/26)

Squat -          130x5, 160x5, 190x5, 225x5, 255x5

Bench -          85x5, 105x5, 130x5, 150x5, 170x5

Row -            75x5, 90x5, 110x5, 125x5, 145x5

Decline Situps - 20x4x8

Code: 
[b]Week 1 - Day 2[/b]   (12/28)

Squat -          127x5, 160x5, 191x5, 191x5

Military Press - 67x5, 80x5, 92x5, 107x5

Deadlift -       151x5, 181x5, 211x5, 241x5

Decline Situps - 25x3x8

Code: 
[b]Week 1 - Day 3[/b]   (12/30)

Squat -          127x5, 160x5, 191x5, 225x5, 261x3, 191x8

Bench -          86x5, 107x5, 130x5, 150x5, 176x3, 130x8

Row -            72x5, 90x5, 108x5, 126x5, 147x3, 108x8

Dips -           25x3x8

BB Curls -       70x2x8, 70x5 ([i]attempted: 70x3x8[/i])

Skullcrushers -  70x2x8, 80x8

Questions and comments are both welcome and appreciated. Thanks for reading.
 
Don't expect to lose much bf if you are going to be on a bulking diet. I'm not saying you will get fat, but there is a good chance the bf percentage will go up a bit if you are eating big.
 
Oh I know that's a possibility. I'm just not overly concerned with it. If it turns out that I have a few extra percentage points after I reach 190, I'll probably just keep going till 195-200 and then do cardio for a few weeks. Staying lean isn't a problem for me... it's growing that's the trouble.
 
Week 1 Link

Missed yesterday's workout due to excessive festivities on New Year's Eve. Fortunately my schedule is somewhat flexible and I'm back on track.

Code: 
[b]Week 2 - Day 1[/b]   (1/2)

Squat -          131x5, 163x5, 196x5, 228x5, 261x5

Bench -          88x5, 110x5, 135x5, 155x5, 176x5

Row -            75x5, 95x5, 110x5, 130x5, 147x5

Decline Situps - 30x4x8

Comments:

I'm hoping that I didn't do the wrong thing by guesstimating my 5RMs rather than physically attempting them. That is, in my last routine I benched 175x3x6, so I figured 185x5 would not be far off from my 5RM... or squatting 250x3x8 putting my 5RM around 275lbs. The reason I'm concerned is because the lifts feel quite easy. Even the bench press, which is my poorest lift, was fairly effortless.

I suppose I will know for sure in Week 4/5.
 
The first couple of weeks will be like that. Don't worry, once you hit weeks 4 and 5, you'll be glad you ramped up to those weights.
 
If anything, I thought you were starting a little high, but if the weights feel easy, they're probably just right for the first week. It's better to start too low than too high. If you start too high, you'll probably end up stalling and having to restart everything, wasting a lot more time than if you'd started too low.
 
Code: 
[b]Week 2 - Day 2[/b]   (1/4)

Squat -          130x5, 165x5, 196x5, 196x5

Military Press - 70x5, 80x5, 95x5, 110x5

Deadlift -       155x5, 185x5, 215x5, 250x5

Decline Situps - 30x3x8

Comments: Happy overall with this workout. Not bothered so much by the fact that the weights aren't really taxing yet. I wouldn't be complaining if the PRs I'm going to hit in a few weeks weren't taxing, would I?

Next workout Sunday. Can't wait. =)
 
Code: 
[b]Week 2 - Day 3[/b]   (1/7)

Squat -          135x5, 165x5, 195x5, 230x5, 270x5, 195x8

Bench -          90x5, 110x5, 135x5, 155x5, 180x5, 135x8

Row -            75x5, 92x5, 115x5, 130x5, 150x5, 115x8

Dips -           35x1x8, 40x2x8

BB Curls -       70x2x8, 70x1x6 ([i]attempted: 70x3x8[/i])

Skullcrushers -  80x2x8, 80x1x4 ([i]attempted: 80x3x8[/i])

Comments: I screwed up! Apparently in my rush to get to the gym, I accidentally wrote in my training log that I was to do 5 sets of 5 followed by 1 set of 8. It was supposed to be 4 sets of 5, then 1 set of 3 with the new highest weight, then 1 set of 8... so I ended up doing 5 reps of the new highest weight on all 3 exercises instead of 3. The good news is that I had no trouble pulling it off whatsoever, even on the bench which is one of my weakest lifts. This is great news for Week 3.

I do have a question, though. Is it assumed that one should be doing warm-up sets prior to beginning these working sets? If I were following a program where I used the same weight for all of my working sets, then I'd definitely do warm-up sets beforehand. With 5x5 I'm ramping up to my 5RM weight, at which point I'm already warmed up. As such, I normally do a quick set of 8-10 reps with the bar alone to warm-up and then I get started. Is this correct or should I be doing a few warm-up sets before beginning?

Thanks.
 
Code: 
[b]Week 3 - Day 1[/b]   (1/9)

Squat -          135x5, 170x5, 200x5, 235x5, 270x5

Bench -          90x5, 115x5, 135x5, 160x5, 180x5

Row -            75x5, 95x5, 115x5, 130x5, 150x5

Decline Situps - 35x4x8
 
For warmups, I always start with the bar for a few reps, just in case there are any kinks in there (unless it's deads or rows). Then I'm straight into the 5 ramped sets. My first set is usually around 50-60% of set 5 and all 5 sets are fairly equally spaced.

Play around. If it seems pointlessly easy, increase it, and vice-versa.
 
Code: 
[b]Week 3 - Day 2[/b]   (1/12)

Squat -          135x5, 170x5, 205x5, 205x5

Military Press - 70x5, 85x5, 100x5, 112x5

Deadlift -       160x5, 190x5, 225x5, 255x5

Decline Situps - 35x3x8
 
Thanks. I'm really excited about week 5 where I will start hitting some PRs in military press and bench press. My squat and deadlift have been higher than where they are now before I hurt my back a year ago, but by the time 8-9 weeks are done, I will have reached a PR in my squat (310x5) and hopefully my legs and back will be strong enough to take a bigger jump in the deadlift.

I'm definitely noticing a physical difference too. I can see my top 4 abdominal muscles when I flex now and I definitely look and feel bigger. Scale has only moved 3 lbs though. Can't wait for week 9!
 
Code: 
[b]Week 3 - Day 3[/b]   (1/14)

Squat -          135x5, 170x5, 200x5, 235x5, 275x5, 200x8

Bench -          90x5, 115x5, 135x5, 160x5, 185x5, 135x8

Row -            75x5, 95x5, 115x5, 135x5, 155x3, 115x8

Dips -           45x3x8

BB Curls -       70x3x8

Skullcrushers -  70x1x8, 80x2x8

Comments: Wow... I felt incredibly strong during my heavy set of benching - so strong that I just couldn't stop myself from doing two more reps (5 total - set called for only 3). I had to force myself to stop at 5. I'm feeling very good about my progress on the bench and as for the squat, I think I'll definitely break through my old PR before my progress starts to slow.

I'm really tempted to just screw week 4 and skip straight to week 5, but I know these light weights are all part of the program. Just one more week before I start venturing into new territory. Can't wait! =)
 
Code: 
[b]Week 4 - Day 1[/b]   (1/17)

Squat -          135x5, 175x5, 205x5, 245x5, 275x5

Bench -          95x5, 115x5, 140x5, 160x5, 185x5

Row -            80x5, 95x5, 115x5, 135x5, 155x5

Decline Situps - 40x4x8
 
Code: 
[b]Week 4 - Day 2[/b]   (1/19)

Squat -          140x5, 175x5, 205x5, 205x5

Military Press - 70x5, 85x5, 100x5, 115x5

Deadlift -       165x5, 195x5, 230x5, 260x5

Decline Situps - 40x3x8

Comments: Well, the good news is that I've reached my original 5RM baseline finally and starting next week I will start setting some PRs. The bad news is that I've been feeling some minor back pain for the past few days.

It started the day after my 275x5 set of squats. It's the same kind of pain I felt a year and a half ago when I screwed up my back deadlifting too much weight after a long layoff. The pain is not even close to as bad as it was at that time though, so I don't think it will be around for long. I'm going to start doing the 20 minute back exercises/stretching I was doing religiously a year and a half ago again. I'll be doing them before bed every night. Last time it took about two weeks for the pain to disappear completely. Hopefully less this time since the pain is not that bad.

It would suck to come this far and then be stuck again.
 
Code: 
[b]Week 4 - Day 3[/b]   (1/21)

Squat -          140x5, 175x5, 205x5, 245x5, 282x3, 205x8

Bench -          95x5, 115x5, 140x5, 160x5, 190x5 [b][color=red](PR)[/color][/b], 140x8

Row -            80x5, 95x5, 115x5, 135x5, 160x3, 115x8

Dips -           50x3x8

BB Curls -       72.5x3x8

Skullcrushers -  80x3x8

Comments: Woohoo... hit a PR in the bench. I was only scheduled to do 190x3 but the weight felt so light... so I went ahead and did two more. Next workout calls for 190x5 on the bench, but since I've already done it I'm debating just skipping to the 194x5 week for the bench and leaving the rest alone.

Have any of you who have worked with the Intermediate 5x5 done any adjusting halfway through or have you followed the prescribed weights and sets religiously even if they felt incredibly easy?
 
Code: 
[b]Week 5 - Day 1[/b]   (1/24)

Squat -          141x5, 175x5, 210x5, 250x5, 285x5

Bench -          95x5, 115x5, 145x5, 165x5, 192.5x5 [color=red][b](PR)[/b][/color]

Row -            80x5, 100x5, 120x5, 140x5, 160x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 0x4x8
 
Code: 
[b]Week 5 - Day 2[/b]   (1/26)

Squat -          140x5, 175x5, 210x5, 210x5

Military Press - 75x5, 90x5, 105x5, 117.5x5 [b][color=red](PR)[/color][/b]

Deadlift -       165x5, 200x5, 235x5, 267.5x5

Hanging Leg Raises - 0x3x8

Comments: I've started doing hanging leg raises instead of decline situps. YoungIntricateMuscle's comment about decline situps possibly being the cause of my back pain/soreness got me thinking. After doing hanging leg raises instead of situps for 2 days and after deadlifting yesterday with no soreness/pain this morning, I think that might have been the cause. I'll continue with the leg raises instead for now.

Workout is moving along nicely. I've gained 5lbs in the past 5 weeks. Not sure how much is fat and how much is muscle, but at least half of it has to be muscle because my pants still fit perfectly.............. except around the legs - oh yeah..!
 
Code: 
[b]Week 5 - Day 3[/b]   (1/28)

Squat -          140x5, 175x5, 210x5, 245x5, 290x3, 210x8

Bench -          95x5, 120x5, 140x5, 165x5, 195x5 [b][color=red](PR)[/color][/b], 140x8

Row -            80x5, 100x5, 120x5, 140x5, 163.75x3 [b][color=red](PR)[/color][/b], 120x8

Dips -           55x3x8

BB Curls -       73.75x2x8, 80x7

Skullcrushers -  82.5x3x8
 
Code: 
[b]Week 6 - Day 1[/b]   (1/31)

Squat -          150x5, 185x5, 225x5, 260x5, 295x5

Bench -          100x5, 125x5, 150x5, 175x5, 200x5 [color=red][b](PR)[/b][/color]

Row -            80x5, 105x5, 125x5, 140x5, 162.5x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 0x4x8
 
Code: 
[b]Week 6 - Day 2[/b]   (2/2)

Squat -          150x5, 185x5, 225x5, 225x5

Military Press - 75x5, 90x5, 105x5, 121x5 [b][color=red](PR)[/color][/b]

Deadlift -       170x5, 205x5, 250x5, 275x5

Hanging Leg Raises - 0x3x8
 
Code: 
[b]Week 6 - Day 3[/b]   (2/13)

Squat -          150x5, 185x5, 225x5, 260x5, 302x5, 225x8

Bench -          100x5, 125x5, 150x5, 175x5, 205x5 [b][color=red](PR)[/color][/b], 150x8

Row -            80x5, 105x5, 120x5, 140x5, 167x5 [b][color=red](PR)[/color][/b], 120x8

Flat DB Press -  60x3x8 (couldn't find the dip belt)

BB Curls -       75x3x8

Skullcrushers -  83.75x8, 83.75x7, 82.5x6
 
Well here we are at the end of 6 weeks on the Intermediate 5x5 program. I've shown no signs of slowing down and have broken PRs in the military press, bench press, and row. I'm 1 week away from hitting a PR in the squat. Deadlift is still a ways off (old max 360x4, currently DL'ing 275x5... any ideas on a safe way to catch up?)

I decided to check my bodyweight/bodyfat and see if I've been progressing there as well. Below are my results.

--------------------------

Code: 
[b]My Stats[/b]   (2/14/07)

[b]Age:[/b]       25
[b]Weight:[/b]    187lbs (prev: 178lbs)
[b]BF %:[/b]      13.1% (calipers) (prev: 11.3%)

[b]LBW:[/b]       162.5lbs (prev: 157.9lbs)
[b]FW:[/b]        24.5lbs (prev: 20.1lbs)

Soooo, I've put on 4.6lbs of lean bodyweight and 4.4lbs of fat weight after 6 weeks of following this program. Am I doing alright or am I taking on too much fat?

I'd like to find my way to 195-200lbs @ about 10% bodyfat by summer/midsummer. I'm not that concerned about the bodyfat because although I've put on an extra 4.4lbs of fat, I look bigger/better than I did when I started, but 195-200 @ 10% is a goal I set for myself this year and I'm going to take a shot at it. When I get to about 200/205 I'll just add some cardio and call it a day. I'm naturally pretty lean so I should be able to shed a pound of fat a week without having to do much else.
 
Code: 
[b]Week 7 - Day 1[/b]   (2/15)

Squat -          155x5, 195x5, 235x5, 275x5, 310x5 [color=red][b](PR)[/b][/color]

Bench -          105x5, 135x5, 160x5, 185x5, 200x5 [color=red][b](PR)[/b][/color]

Row -            95x5, 105x5, 135x5, 150x5, 171x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 0x4x8
 
Code: 
[b]Week 7 - Day 2[/b]   (2/18)

Squat -          155x5, 195x5, 235x5, 235x5

Military Press - 75x5, 95x5, 110x5, 125x5 [b][color=red](PR)[/color][/b]

Deadlift -       175x5, 210x5, 245x5, 280x5

Hanging Leg Raises - 0x3x8
 
Code: 
[b]Week 7 - Day 3[/b]   (2/21)

Squat -          155x5, 195x5, 235x5, 275x5, 317.5x5 [b][color=red](PR YEAH 3 PLATES!)[/color][/b], 235x8

Bench -          105x5, 135x5, 160x5, 185x5, 215x5 [b][color=red](PR)[/color][/b], 160x8

Row -            85x5, 105x5, 130x5, 150x5, 175x5 [b][color=red](PR)[/color][/b], 130x8

Flat DB Press -  65x3x8 (couldn't find the dip belt =()

BB Curls -       80x3x8

Skullcrushers -  70x8, 80x8, 85x8 (did these with the curl bar that you add 
weight to... not sure how much it weighs.  all the sites I looked up say 
20-25lbs, so I guessed 20)
 
Code: 
[b]Week 8 - Day 1[/b]   (2/23)

Squat -          165x5, 205x5, 245x5, 285x5, 326x5 [color=red][b](PR)[/b][/color]

Bench -          110x5, 140x5, 165x5, 195x5, 221x5 [color=red][b](PR)[/b][/color]

Row -            95x5, 115x5, 135x5, 170x5, 180x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 0x4x8
 
Code: 
[b]Week 8 - Day 2[/b]   (2/25)

Squat -          165x5, 205x5, 245x5, 245x5

Military Press - 80x5, 100x5, 115x5, 135x5 [b][color=red](PR)[/color][/b]

Deadlift -       185x5, 215x5, 250x5, 290x5

Hanging Leg Raises - 0x3x8

Well.. my deadlift is steadily increasing. Still a ways off from my previous max of 360lbs before I hurt my back. I keep getting scared of hurting myself again every time I go for the top set. I guess I'll have to work on that and be more confident in the lift. No trouble yet though except feeling insane tightness in my lower back after the last set. Felt better the next morning.
 
Code: 
[b]Week 8 - Day 3[/b]   (2/28)

Squat -          165x5, 205x5, 245x5, 285x5, 335x5 [b][color=red](PR)[/color][/b], 245x8

Bench -          110x5, 140x5, 165x5, 195x5, 225x5 [b][color=red](PR YAY 2 PLATES)[/color][/b], 165x8

Row -            95x5, 115x5, 135x5, 160x5, 185x5 [b][color=red](PR)[/color][/b], 135x8

Flat DB Press -  70x3x8

Skullcrushers -  85x8, 85x6, 80x6

BB Curls -       82.5x2x8, 82.5x5

Wow... what a great workout. My squat's getting huge and my legs feel super pumped afterward. Very happy about the bench since I still remember back when I used to not even be able to do 225lbs for 1 rep and was all bummed out about it. Now it's my 5RM instead of being too much for my 1RM.

Best of all, I haven't shown any signs of slowing down yet. =)
 
Code: 
[b]Week 9 - Day 1[/b]   (3/4)

Squat -          170x5, 215x5, 260x5, 295x5, 342x5 [color=red][b](PR)[/b][/color]

Bench -          116x5, 145x5, 175x5, 203x5, 232x5 [color=red][b](PR)[/b][/color]

Row -            95x5, 115x5, 145x5, 165x5, 190x5 [color=red][b](PR)[/b][/color]

Hanging Leg Raises - 5x4x8
 
Code: 
[b]Week 9 - Day 2[/b]   (3/11)

Squat -          175x5, 215x5, 260x5, 260x5

Military Press - 85x5, 105x5, 125x5, 140x5 [b][color=red](PR)[/color][/b]

Deadlift -       185x5, 225x5, 260x5, 295x5

Ab Ball Crunches - 0x3x8

Did not lift for a week because I was feeling pain in my lower back. =( Damn bulging disc has kept quiet these past two months and crept up on me. Oh well... all is well now and I performed this workout with no pain during or in the days that followed.
 
Code: 
[b]Week 9 - Day 3[/b]   (3/17)

Squat -          170x5, 215x5, 260x5, 300x5, 350x2 [b][color=red](pr, but failed 3rd :()[/color][/b]

Bench -          115x5, 145x5, 175x5, 205x5, 240x3 [b][color=red](PR)[/color][/b], 175x8

Row -            95x5, 115x5, 145x5, 165x5, 195x4 [b][color=red](PR)[/color][/b], 145x8

Flat DB Press -  70x3x8

Skullcrushers -  75x3x8

UGH!!!!!!!!! What a horrible workout day. :( I had not squatted heavy in almost 2 weeks because of the week I took off due to my back hurting. When I did my first rep of 350 it felt like I had a ton on my shoulders and it took almost everything I had to slow my descent in time to stop before crashing down on the safety bars in the power rack. I started my descent more slowly on the 2nd rep. It took everything I had to get that one back up. I knew I wouldn't be able to come up for 3 so I racked up. Sucks, but given that my last successful 5RM was 342, I've added 67lbs to my 5RM on the squat and 42lbs to my all-time 5RM before hitting a wall. Not bad. I'm going to back down to 342lbs for next workout because I failed to pull off the 3 reps. Should be ready to try 350 again in a week.

On bench I got my 3 reps in but was not feeling strong enough to go for 5. I wouldn't call bench a failure this week, just a slowdown. Technically, I am really only supposed to attempt 3 reps on Day 3 of the Intermediate 5x5, and the 5RM attempt was just my way of judging whether or not I should accelerate my progress in a given week. I guess this will be a "back to normal" week.

Rows I got 4 reps in at 195. Really felt my grip giving out even with straps. Going to have to work on that. I sometimes feel discomfort in my lower back when rowing too, moreso than when I DL or squat. Would there be great harm in doing weighted pullups instead of bent over BB rows? I think pullups do more for the lats anyway, don't they? Plus I won't put any unnecessary strain on my lower back. What do you all think?
 
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