Jjt's Log on 5x5

Bigger Stronger Leaner Beginners
1 
well iv been contimplating this for a long time, as to wether i should do a log like this and have finally pulled my head out of my ass and am gonna go for it.

ive done a number of programs in the past never really completing them due to boredom with the routine. i did stick with ws4sb about nine weeks and made some progress in my lifts.

last week i decided to go with the linear 5x5 program. this first week was kind of a test week for me to get accurate numbers for my lifts.
at the start of the 5x5 my weight is 150-155lbs. and my lifts are:

squat–205 x 5 as seen in this video: squat form good? - YouTube
(still working on form)
frt sqt-190 x 2 more bad form
dead – 225 x 5 as seen in this video:
225lb deadlift - YouTube
bench–165 x 1
inc bench–135 x 1
dips – 80 x 1
row–??

ok so since my form is bad ive brought the loads down to point were i can focus on form.

2

so my first week looked like this:
(all squats with 12" tall box, bump and go, to focus on form)
monday
squat:
100x5x2,130x5,155x5,180x5,205x3 (last set very hard realigned program)
fl benc:
75x5x2,95x5,115x5,135x5,150x5
bent row:
65x5x2,80x5,100x5,115x5,130x5 (just seemed to easy so i realigned these numbers also)
2sets hypers and 4 sets dec situps

wednesday
squat:80x5x2, 115x5, 135x5, 135x5
in bench: 75x5x2, 90x5, 110x5, 125x5
deadlift: 100x5x2, 125x5, 145x5, 165x5
dec. situp:3x15 bw

friday
squat: 95x5x2, 110x5, 135x5, 155x5, 185x3, 135x8
bench: 75x5x2, 95x5, 110x5, 130x5, 150x5, 115x8
row: 75x5x2, 95x5, 115x5, 130x5, 150x3, 110x5
dips bw+45x6x3
ez bar curls 70x7x3
tri extension 20x10x3

3

You got some huge ass imbalance between your hamstrings / posterior chain and your quads. You shouldn’t be squatting with 1 big muscle group more than you deadlift with hamstrings, lower back, upper back. Do you have back problems or something?

4

im sure i deadlift would be alot more weight if my grip was better. but then again my dead form is lacking so when i try heavy weight my lower back is very sore currently im focusing on the form.

my pushing power with my legs has always been very good not at all sure why. i do hope to see it shoot up soon.
ill have to post a video of my dead to be critiqued. i think that i dont get my ass low enough and im arching.

i think that this is not an actuall dead as much as it is a sldl (if that even matters)and if thats the case im screwed up…

heres a link:
sldl - YouTube

5

[quote]jjt72976 wrote:

i think that this is not an actuall dead as much as it is a sldl (if that even matters)and if thats the case im screwed up…

heres a link:
sldl - YouTube

A deadlift starts with the weight on the floor. That link shows you doing a Romanian deadlift or stiff leg deadlift.

Regardless, if you can squat 290 but only deadlift 200, then you are probably not squating deep enough.

6

[quote]kingdpt wrote:
jjt72976 wrote:

i think that this is not an actuall dead as much as it is a sldl (if that even matters)and if thats the case im screwed up…

heres a link:
sldl - YouTube

A deadlift starts with the weight on the floor. That link shows you doing a Romanian deadlift or stiff leg deadlift.

Regardless, if you can squat 290 but only deadlift 200, then you are probably not squating deep enough.[/quote]

i have since edited my original post to set my squat 205 x 5 because im not gonna consider the 290 anymore, as it probably was not good form and probably was not a complete rep. although it did build my confidence higher than ever.
i will have to retest my lifts another day i guess. as for the deads i guess i dont know how much i can dead lift.

this video was taken tonight it is 225lb deadlift please critique:

7

thurs. 6/7/07

warm-up:
5 min jump rope, 2sets of 10 overhead squats very light, and 2 sets of 10 standing military press also very light

SQUAT: 95x5x2, 115x5, 140x5,160x5, 180x4 (built a new box that sits at 8.5 inches from floor gonna lower weights again to get this form correct)

BENCH: 75x5x2, 95x5x2, 115x5, 135x5, 150x4, 150x2 (didnt rest enough between 135 and 150)

BENT ROW: 75x5x2, 95x5, 115x5, 135x4, 135x5, 150x5 (my grip sucks droped 135 on 5th rep of first try so i put on the straps and tried again) 150 was real bad (not complete ROM) thinking that has to do with my deadlift attempts last night… my upper back is very tight

ASSISTANT WORK:
2x10xbodyweight hypers
3x15xbodywieght decline situps

8

Alright your grip is pretty bad. Do some heavy HEAVY rack pulls in a squat rack and just hold the weight for as long as you can. Then rest maybe 90-120 seconds and do that 3 times. The actual rack pull might only be a few inches off the pins but that doesn’t matter, in fact it’s better.

You can use a lot more weight than you deadlift and clench onto the bar like you’re hanging off a cliff. You can do this the same day as barbell rows or hell even your deadlifts but try to arrange your schedule so your forearms will be ready for the next workout. Do exercises that don’t require a lot of grip intensity the next day.

9

sat. 6/9/07

warmup:
5 min on treadmil/jump rope
45x15x2 overhead squat
45x15x2 standing millitary press

squat: (using 8.75" box)
105x8, 105x5, 120x5 w/pause at bottom, 140x5, 140x5

incline bench:
85x10, 85x5, 95x6, 105x5, 120x5

deadlift:
140x5, 140x5, 160x5, 180x5, 200x5

assistence work:
b.w. x15x3 -decline sit ups
grip work -static holds- what i did was load one end of the barbell with 60lbs, grap the end (the largest part of the bar closest to the weight) and hold it off the rack pin 2-3 inches for 45 sec. 3 sets on each hand

–today i did all my lifts with no gloves and no straps just to see if i could hang. i must say it was quite different but i feel reel confident it wont be hard to get used to it.

– i have also changed to a shorter box for squats. the box measures at 13"x13"x8.75" the Point at which i actually touch the box is 8.75 inches from the floor

– i have attached a link to a new video that shows me deadlifting 200lbs with no straps or gloves. also using the box (set at 13"). i would like to know if this will be as effective as a box squat to help me get my hips lower while doing deads. it seems to help…

link- deadlift 200lbs - YouTube

**how do i keep my shins from being bloody??

again all comments are appreciated
thanks, john t.

10

monday
6/11/07

warm up:
3 min on treadmill/2min jump rope
sissy squats: b.w. x20x1
overhead squats: 10lb ez bar 3 sets of 15
millitary press: oly bar 3 sets of 15
high bar hang : 30 sec x1

squats:
105x8, 105x8, 120x5, 140x5, 165x5, 180x3, 139x8
bench:
85x10, 85x8, 100x5, 115x5, 130x5, 145x3, 115x8
rows:
85x8, 85x8, 100x5, 120x5, 135x5, 150x3 (not full rom) , 120x8

assitance work-
weighted dips: 45x5x3
bb curl: 65x8x3
seated overhead tri extensions: (15lb db each hand) 20x3
farmers walk: 40lb db’s on treadmill for 30 sec x 2sets

–i felt real good today. no box on squats today used 3 2x6s stacked up(about 5" in heghth) to judge depth that was ultimate bottom and a little tough to keep balance on heavy load but i did it. i think my toes were pointed out to far–also videoed this squat.

– as for my rows 150lbs were tough didnt get full range of motion so ill lighten the loads in the future.

– again today i used no gloves or straps for any lifts but boy do the palms hurt

–will be resting for 2 days this week as my lower back does not hurt but has muscle soreness.

thanks for looking
JOHN T

11

thurs.
6/14/07

A.M.
warm-up:
3min treadmill
1.5 min jump rope
1 min high knees
overhead squats- 45x12x3
seated military press- 10lb bar x 20 x 3 (as fast as possible)
sissy squats- bw x 10 x 1 with 3sec pause at bottom to practice form

squats:
107x8x2,125x5,145x5,160x5,180x5

this was all i accomplished today as it was way to hot outside to finish. 108 degrees currently…(note: i lift at home in my garage) i wil be finisihing my lifts tonight when the sun goes down or temp cools off…

EDIT:
P.M.
warm up:
4 min on treadmill
1 min high knees
3 min heavy bag/double end bag

bench:
90x12,90x12,105x10,105x8,120x5,135x5,150x5

row:
90x10,90x10,105x10,120x5,135x5,150x3(not enough rest im sure), static hold 150x 10sec x 2

assistance:
hypers- b.w. x12x2
decline sit ups- b.w. x15x3

  • today was a bad day i dont think ill be taking 2 days off again. (motivation sucked)
    note to self–
  • dont start lifting in mid afternoon again
    -must adjust row weights ( a little heavy)
12

Stick with this program and run it a couple of times. Not back to back or course but enough to see results.

I did this program and progressed a lot as have others. It’s not a magic, cure-all program but the fact that its simple and the excel sheets lay everything out for you in a detailed framework, (I hope you found the spreadsheets), will push you to perform and focus yourself.

Work on your weaknesses of course, but stick with this program.

And GO HARD!!!

13

This is a great workout i have been doing it and made great progress. I have added 5 lbs a week to my bench for the last 3 weeks (1RM up 15 lbs). I am also making good gains on my arms with little direct work and i have always had a hard time with arms.

Only thing i do different than the mad cow is i add something on wednesday such as 4 sets chins, power cleans or snatches.

14

sat.
06/16/07

warm up:
5min treadmill
sissy squats- bw x 15x1
overhead squats- 45x10x3
military press- 10lb barx 15x3

squats:
105x8,105x8,125x5,145x5,145x5

incline bench:
85x10,85x10,95x6,110x5,120x6

deadlift:
145x5x2,165x5,185x5,205x5

-was in a liitle bit of a hurry today
-knees were sore today not sure if form was disturbed by it.
-weather was also very hot again even though it was 930 am. this really drains my energy fast. i really need a something that helps with this.

any advice on warm up… is it enough? should i add anything.

15

If it’s any consolation, when I started the program at 145 lbs ( I’m 170lbs right now ) the weights for all the exercises were identical. Just keep at it and remember to always be progressing in the lifts, even if it’s only 2.5-5lbs a week. Give it enough time and you’ll soon find that 16 weeks later your 135lb x 5 bench has turned into a 225 x 5.

My only advice is keep up on the nutrition and up the calories as much as possible. This program isn’t for the faint of heart. Also, learn flawless form for each exercise, cause you’ll be doing a lot of the same thing and if there’s any weakpoints in your lifts you can get injured easily.

16

[quote]TKL.ca wrote:
If it’s any consolation, when I started the program at 145 lbs ( I’m 170lbs right now ) the weights for all the exercises were identical. Just keep at it and remember to always be progressing in the lifts, even if it’s only 2.5-5lbs a week. Give it enough time and you’ll soon find that 16 weeks later your 135lb x 5 bench has turned into a 225 x 5.

My only advice is keep up on the nutrition and up the calories as much as possible. This program isn’t for the faint of heart. Also, learn flawless form for each exercise, cause you’ll be doing a lot of the same thing and if there’s any weakpoints in your lifts you can get injured easily. [/quote]

thanks for the comment its good to hear some one else was were iv begun and it does get better…

17

mon.
6/18/07

warm up:
5 min treadmill
sissy squats- bw. x??x1 9 did these to loosen up legs a little and practice depth
overhaed squats- 45x12x2
millitary press- 45x8x1

squats:
95x10x2,110x5,125x5,140x5,160x5,180x3,140x8
–these felt pretty good today considering i have major sun burn on my leggs. knees not as sore when done must mean i used better form.

bench:
90x10x2,105x5,120x5,135x5,150x3,120x8
–can definatly tell the strength changes 150 is not giving me as many problems.

rows:
70x10x2,85x5x2,100x5,115x5,135x3,100x8
–lowered weights 20lbs this session, due to in previous session i did not feel i was getting full rom. this felt much better and will do this again in future and work my way back up.

assitance:
dips- b.w. x5x5
chins - b.w. x3x5-
–these two movements were done in superset fashion with 1 min rest between each set… felt real good as next time i will add weight
– did not do bicep or tricep work today…just didnt feel like it… i hate working bicep and tricep, probably why there so small

– overall today was a good lift day took a little longer than i wished but i lengthened my rest times between heavier lifts. and was pretty strict on myself…
–also drank one half of a no sugar no carb ROCKSTAR energy drink (blue can) in the begining. this really helped with the energy

18

For the the arm work on your last workout it’s best to do:

3 sets of 5-8 reps for weighted dips
3 sets of 8 reps for barbell curls
3 sets of 8 reps for tricep extensions

5x5 is better for larger compound movements, and I think doing the extra arm work is crucial to making you stronger overall. strengthens your biceps for rowing and triceps for bench and military press. Just try a simple progression, like for curls just do it week by week:

60lbs
62.5lbs
65lbs
70lbs

etc. I’ve been told by numerous people on the site already that you need to train your arms directly regardless, to gain size.

19

wed
6/20/07

warm up:
4 min on treadmill
b.w. squats-10x2
militarypress-10x10,45x10x2
overhead squat-45x10x2

squats:
95x10x2, 100x5,130x5, 145x5, 165x5, 155x5
–i feel my form is not consistent so im gonna drop the weight and spend more time focusing on form.

bench:
85x10x2, 90x5, 105x5, 120x5, 135x5, 150x5

row:
70x5, 90x5, 105x5, 120x5, 135x5
–the first three sets are done with wide grip, the last two sets done with a little wider than shuolder width.

overall this day was good, but i dont want to get injured doing squats or rows.

20

as of saturday 6/23/07 i have changed my numbers again on the 5x5.

i dropped my:
squat weight from 205x1 to 165x1
row weight from 155x5 to 135x3
dead weight from 225x3 to 185x3

i kept my:
bench weight at 155x5
incline weight at 140x1

i have inputed these new numbers into the spread sheet template and will be focusing on better consistent form. due to the fact that i feel my form is breaking with higher weights and may create problems that i may get injured from.

sat
6/23/07
well i got thru my warm up and proceeded to my squat warm ups when i felt alot of tension behind my knee on the back of my right leg not sure what it is so im gonna rest for today and try again in the a.m. also noticed a little lower back ache and its kind of agrivating. i try so hard to get my form correct and then this. no worries it’ll get better im sure…

monday
6/25/07

well after about four days off i have gotten back to lifting. my knee is still a little sore so i put on the knee sleeve and went for it any ways. it seemed to help that i only went just below paralel to a 13" box and lowered the weights. hopefully this will help the future.

warm-up:
treadmill five min
sissy squats 1 set bodyweight

squat:
45x10x2, 80x5, 95x5, 110x5, 120x5, 135x5

bench:
45x20x2, 90x10, 105x5, 120x5, 135x5, 150x5

row:
45x20x2, 70x5, 80x5, 95x5, 105x5, 120x5

assistance:
decline sit ups: bwx15, bwx12, bw+5x8x2

–overall my day went real well.

–thinking about joining the gym for the next few months to get with a trainer about my knees.

  • sorry for the long post but i needed to catch up