Xlajbf's Intermediate 5x5 Training Journal

[anotherbutters]

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.

 

[Xlajbf]

[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

 

[ZGzaZ]

looks like youre doing well bro, keep up the good work, a lot of progress coming your way!

 

[Xlajbf]

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!

 

[Xlajbf]

[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! =)

 

[Xlajbf]

[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

 

[Xlajbf]

[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.

 

[YoungIntricateMuscle]

weighted decline situps might be hurting your back if the weight is too much because i had back pain and once i lowered the weight by half the pain stopped.

 

[Xlajbf]

[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?

 

[Xlajbf]

[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