T Nation

5x5 Log, While Not Eating Enough

Goal: Lose 10 lbs in 5 weeks, maintain strength.

I’ll be following geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
with a few exceptions. On wednesday I’ll front squat instead of back squat. I will be doing only the main 3 lifts, except for some chinning on wednesday. I’m planning on lifting my 5rms on the the fifth week. If I hit these lifts while losing fat, I’ll have considered this a success.

Where I stand now:

Bench Press: 215x5
Back Squat: 285x5
Front Squat: 195x5
Deadlift: 295x5
Bent Row: 170x5
Standing BB Press: 120x5
Scale weight: 187

Most of these were determined using a “rm calculator” , with the exception of my row. I guessed this based on what I last did in my previous 5x5 and the loss of strength I experienced in my bench (another exercise I hadn’t done for a while).

Week 1, Monday (all sets for 5):
Bench: 195, 175, 160, 145, 135
Back Squat: 265, 240, 225, 205
Row: 150, 135, 120, 110
10 min rest before …
Military press max check: barx5, 85x5, 115x3, 135x3 (failed)

I accidently only did 4 sets for my squat. I went to go look at what weight I was supposed to use for my 5th set, and realized I just used it for my fourth. Oh well.

Week 1 is easy. I wonder how I’ll feel during week 4 and 5. :slight_smile:

This is a retarded idea. This program was built for exactly the opposite of what your goals are. I promise you will burn out and fail pretty quickly.

[quote]Pemdas wrote:
This is a retarded idea. This program was built for exactly the opposite of what your goals are. I promise you will burn out and fail pretty quickly. [/quote]

Maybe. Roofus_somethingorother already warned me.

[quote]goochadamg wrote:
Goal: Lose 10 lbs in 5 weeks, maintain strength.[/quote]

With 5x5? Not a good idea since it’s a strength and mass gainer protocol. 3x3 would be a better choice coz it doesn’t make you grow as much. Also do more tabata and HIIT.

Another alternative is to do EDT.

Good luck, as said before by others, the 5X5 does not lend itself to weight loss if followed correctly. So unless you are obese or really weak losing that much weight that quickly and maintaining strength isn’t very feasible…unless it’s simply water weight or you are using androgens.

Why 10 lbs? Are you trying ot make weight for something? What might be a better goal would be to spend 8-10 weeks trying to get stronger while maintaining body weight. The idea here being that as you lose fat you also put on muscle.

[quote]roofus_5 wrote:
Why 10 lbs? Are you trying ot make weight for something? What might be a better goal would be to spend 8-10 weeks trying to get stronger while maintaining body weight. The idea here being that as you lose fat you also put on muscle.[/quote]

It’s essentially arbitrary; I’m going for 5-10 lb loss (1-2 lbs a week). I’m not trying to make weight for anything. My goal is to lose fat while maintaining as much strength as possible. I think that if I eat at maintenance (to maintain body weight), I won’t build muscle or lose fat but merely gain in strength; in other words, I won’t meet my goal. I’m probably misunderstanding you, though.

I’ve already followed this 5x5 program before. So, I am aware of the demands. I plan on decreasing volume as I go, by making the weight jumps between sets larger. I’ll be using 15% (at least) jumps by the 5th week. I’ll also be resting 5 minutes for the last 3 sets. The program is not difficult at all until the 4th week. Remember too, I essentially am only doing 3 work sets. The first two are basically warm ups.

BTW, only my diet will control my fat loss.

Also, according to … http://www.T-Nation.com/findArticle.do?article=04-087-training
My plan is decent; but I consider this 5x5 program low volume. I wish to quote CT in that articles thread: “Yes, I really do like the good ole 5x5 scheme. Tried and true. Very efective.” in reply to Rymond333; Rymond333 asked if his 5x5 program was a good one for cutting. Admittedly, the question was vague and god knows what exactly “5x5” meant in that context. Maybe I’ll ask in CT’s locker room. :slight_smile:

Week 1, Wednesday.

Front Squat:
140x5
155x5
165x5
165x5

Military Press:
70x5
80x5
90x5
100x5

Deadlift:
205x5
225x5
250x5
275x5

Chinups:
3x5

The loading for the front squat was determined by taking 70% of what the program called for back squats. Rest times were ~2 minutes, with ~3 minutes for the deadlifts. I used 90 second rest for the chinups. I plan to progress on chins by doing an extra rep each set every week (My max is 12 at bw).

Easy workout.

Also, why is it that the gym-weenies-who-never-progress like to do rear delt flies?

Well, as I’ve said to others, it’s always fun to experiment…so good luck to you. What I was saying before about maintaining weight is that I’d rather weight stay the same and fat go down. I rarely look at weight, I measure my umbilicus (waist just below belly button). As long as my weight is going up or staying the same and that measurement is going down, I’m ecstatic.

BTW, an excellent program for this is CT’s very own OVT. I experienced some tremendous gains/fat loss on it “back in the day”.

[quote]roofus_5 wrote:
BTW, an excellent program for this is CT’s very own OVT. I experienced some tremendous gains/fat loss on it “back in the day”.[/quote]

That’s pretty cool, considering that CT discourages OVT as a fat loss technique.

[quote]undeadlift wrote:
roofus_5 wrote:
BTW, an excellent program for this is CT’s very own OVT. I experienced some tremendous gains/fat loss on it “back in the day”.

That’s pretty cool, considering that CT discourages OVT as a fat loss technique.[/quote]

Well, like I’ve said, the fat loss is a “side effect” to the muscle I’ve gained. More of a composition change, I definitely put on weight and gained strength. It’s the light reps in between heavy sets and limited rest that did it for me.

Late update; been busy.

Week 1, Friday.

Back Squat:
185x5
205x5
225x5
240x5
270x3
225x8

Bench:
135x5
145x5
160x5
175x5
200x3
160x8

Row:
110x5
120x5
135x5
155x3
120x8

So, I go to do my set of 8 for the rows, and I realize I forgot a set, again. No biggy, it would’ve just been the set of 100x5. I didn’t even realize I did this on monday until just now, too. I should pay more attention. :wink:

Anyway, another easy workout. I felt much more comfortable on the bench friday than I did monday; it’s been a little bit since I’ve benched.

I also asked CT about doing the 5x5 for fat loss, reproduced below if anyone gives a shit:

"[quote]
goochadamg wrote:
CT,
Given the information you wrote in your article, “Lifting for Fat Loss - 10 Take Home Points”*, would you recommend following something like Bill Starr’s 5x5?[/quote]

*http://www.T-Nation.com/findArticle.do?article=04-087-training

The 5 x 5 loading scheme is good and proven. BUT I personally don’t like whole body training."

Week 2, Monday. Weight: 186

Back Squat:
189x5
210x5
230x5
245x5
270x5

Bench:
140x5
150x5
165x5
180x5
200x5

Row:
100x5
115x5
135x5
140x5
155x5

Another easy workout. Again, I screwed up; this time it was the loading on my rows.

My Surge came tonight. It’s the chocolate flavor, and it’s fucking delicious. I figure I’m going to consume it (two scoops, one serving) right after I work out in addition to my normal diet. I’ll be “cycling” calories, sort of like roofus suggested.

Oh. I saw three more people do rear delt flies tonight.

Late update. G/F moved into a new house, so I’ve been busy with that.

Week 2, Wednesday.

Front Squat:
145x5
160x5
170x5
170x5

Military Press:
75x5
85x5
95x5
105x5

Deadlift:
210x5
230x5
255x5
280x5

Chinups:
3x6

Another easy workout. Rest times were kept the same. ~3 minutes, with a nearly 5 minute rest before my last set of deads.

I absoloutely love front squats. I’m not so sure what effect they’re having, but they’re fucking fun. It is nice to have a day without a bar on my back, though.

I felt my grip making things difficult for me on my last set of deads. I had to deload and regrip the bar during the last set. Maybe my hands were just sweaty.

Late update #2.

Week 2, Friday.

Back Squat:
190x5
210x5
230x5
245x5
275x3
230x8

Bench:
140x5
150x5
165x5
180x5
205x3
165x8

Row:
100x5
115x5
125x5
140x5
160x3
125x8

Today went really well.

The squats felt difficult at first, but I felt great doing my last two sets.

The last set of my bench was so easy, I don’t even know what to say. I don’t think I’ll have any problem with 215 for 5.

The rows went similar to my benching.

I saw my first “squat rack curler” today. It’s ok, though. I balanced it out by moving out of the only rack, where I originally set up to do my rows, to let some guy squat.

Week 3, Monday.

Weight: 184

Back Squat:
175x5
190x5
205x5 (shoulda been 215)
245x5
275x5

Bench:
135x5
145x5
160x5
185x5
205x5

Row:
105x5
115x5
125x5
140x5
160x5

All went well tonight. I moved through the first three sets much quicker on the bench/squat, but that’s because I lowered the weight. I used 13% increases (roughly), instead of the 10% (or less, roughly) the last two weeks, to reduce volume.

I fucked up the loading on my back squat, again. I think the lack of calories/carbs is affecting my ability to think. :wink:

Week 3, Wednesday.

Deadlift:
200x5
225x5
250x5
285x5

Military Press:
75x5
85x5
100x5
110x5

Front Squat:
135x5
155x5
175x5
175x5

Chinups:
3x7

I changed the order of my exercises. I like doing the deadlifts first much better. The workout went great. I felt like I was exploding on every lift. The chinups particularly felt very easy; makes sense, I am losing weight. :wink:

Week 3, Friday. (Oops, accidently wrote 4.)

Back Squat:
175x5
190x5
215x5
245x5
280x3
215x8

Bench:
135x5
145x5
160x5
185x5
210x3
160x8

Row:
105x5
115x5
125x5
140x5
165x3
125x8

I feel confident I’ll make all my lifts on monday.

Week 4, Monday.

Weight: 183 (!)

Back Squat:
175x5
195x5
225x5
250x5
280x5

Bench:
135x5
150x5
165x5
185x5
210x5

Row:
105x5
115x5
125x5
145x5
165x5

The squats felt easy today, while I barely made my 165x5 with the row.

I took half a serving of Surge prior to my workout which I think lent to my squats going so well. It could also have been that I cheated big time on my diet sunday as my g/f threw a party for her brother - beer, lots of chicken wings, a donut … etc. I wager I consumed close to 4000 calories. :wink: Last time I cheated was thanksgiving.

Week 4, Wednesday.

Deadlift:
200x5
225x5
255x5
290x5

Military Press:
80x5
90x5
100x5
115x5

Front Squat:
135x5
155x5
180x5
180x5

Chinups:
2x8
1x7

Ok. Well. I suck at chinups. I was only able to get 7. I’ll get it next week. I didn’t particularly really try hard as I was feeling crappy.

Week 4, Friday.

Back Squat:
175x5
195x5
225x5
250x5
285x3
225x8

Bench:
135x5
150x5
165x5
185x5
215x3
165x8

Row:
105x5
115x5
125x5
145x5
170x2
125x8

Welp. I failed getting 170 for 3 on the rows. Everything else was fine.