2nd Cycle

On the third week of my 5's I am finding that my workout structure has changed. Gone are the 3 days a week of 3x5's in squats/deads, bench, rows, and press. I think it's just the high weights that I'm doing that I find that I cannot keep the weights up on 3 sets of a given exercise, especially if it's a little later in my routine, i.e. after squats or deadlifts.

I have now gone to more of a four day setup this week with a PM/AM split. It's allowing me to do a little more and allowing me to do the heaviest weights possible without harming me on other lifts.

I plan to continue this structure through the next few weeks while trying to progress in weight. Let me know if you see any issues or flaws with my plan. I am going out of town for a week around Labor Day so I am planning for that week to be my SD so I plan to lift at my 5 rep maxes until then, probably with this structure.

Monday-
AM:
Bench 5x5x5RM
Dumbbell Flys 3x5x5RM
Dips 3x12x12RM
PM:
Push Press 5x5x5RM
Shrugs 3x5x5RM
Lateral Raise 3x5x5RM/Arm

Tuesday-
AM:
Bent Over Rows 5x5x5RM
T Bar Row 3x5x5RM
Pullups 3x5x5RM

PM:
Squats 5x5x5RM
Deadlifts 2or3x5RM
Calf Raises 3x5x5RM

Repeat this structure on Thursday and Friday.

It's only 2 times a week per body part but I am kicking up the workouts per body part some and with the high weights, I find that's all I can truly handle.
 
Last nights workout:

Pendlay Row 1x5x135 1x5x145 3x5x155
Bent Over Row (45 Degree) 3x5x185
T Bar Row 3x5x125
Pullups 3x5xBW

My back is very sore today.
 
Friday's workout:
Incline Bench 1x5x135 2x5x155
Bench 1x5x185 1x5x195 1x5x205
Machine Flys 1x5x130 1x5x140 1x5x150 1x5x160 1x5x170 1x5x180 1x5x190
Dips 1x15xBW

Today's Workout
Deadlifts 1x5x135 1x5x225 1x5x295 2x5x315 PR
Bent Over Rows 1x5x135 2x5x185
T Bar Rows 3x5x125 2x5x140
 
I went to the gym yesterday afternoon at work with the intention of doing press exercises, chest and shoulders. However, all five bench presses were taken and I couldn't grab one in the hour I was there, so i did shoulders and decided not to waste my strength on any chest isolations. I plan to go today to finish up.

Last night's workout:
Seated Overhead Press 1x5x95 2x5x115
Machine Press 1x5x45/arm 1x5x55/arm
Lateral Raise 2x5x32.5/arm 1x5x35/arm
Front Raise 1x5x35/arm 1x8x60/straight bar
Pullups 3x5xBW
 
My chest has finally caught up in strength from before my injury. Two weeks ago I failed getting 5 reps on 195 athe beginning of my workout and actually had to have somone come over and lift the weight up off my chest because I couldn't budge it. Yesterday I did 3 sets of 5 at 205 with no spotter.

I also did weighted dips. The last time I did weighted dips I had to go on a doctor imposed 26 day SD due to an injury.

Yesterday's Workout

Bench 1x5x135 1x5x185 3x5x205
Dips 1x5xBW 2x5x25 1x5x45
 
Yesterday's Workout (I am sore today)
Squats 1x5x135 1x5x225 2x5x245 1x5x135
Leg Press 2x5x270
Bent Over Row 1x5x185 2x5x190
T Bar 3x5x150
Pullups 1x5xBW 1x5,4,3x10
 
Today's Workout (Failed to set new 5RMs)
Bench 1x8x115 1x5x135 1x3x215 1x5x205 1x4x205
Seated Press 1x3x125 3x5x115
Dips 1x5xBW 2x5x35

I failed to get 215 on the bench for 5 reps. I did 3 and that was it. I think I can get all 5 over the next week or two. I also think I can get 125 on the overhead press. I will keep trying.

Tomorrow is deadlift day! I am going for 5x5x345........I may want to go ahead and call the hospital.
 
The rack I use for deadlifts was being used when I first got to the gym so I did deadlifts last and I struggled and didn't do as much weight or reps as I was planning. Everything else went well.

Yesterday's workout:
Seated Overhead Press 1x5x65 1x5x115 3x5x125
Bench 1x5x135 3x4x205
Bent Over Row 1x5x135 1x5x185 2x5x195
Deadlifts 1x5x195 1x5x225 1x3x315
Dips 1x5xBW 3x5x45
Pullups 2x5x15
 
Is anyone familiar with Static Contraction Training?
http://www.davideckoff.com/2006...._1.html
I incorporated it into my routine today.

Today's Workout
Deadlifts 1x5x65 1x5x205 1x5x275 1x4x325
T Bar Row 1x5x125 1x5x145 1x5x160
Cable Row 1x5x200
Leg Press 2x5x380
Pullups 1x3x25
Bench (Static Contraction) 6x12 seconds x315
Overhead Press (Statis Contraction) 1x12 sec x185 1x12 sec x205 1x12 sec x225

I plan on doing my full chest and shoulder exercises today after work and maybe some more leg work.
 
This Afternoon:
Bench 1x5x135 3x5x205 Woo-Hoo! I could have maybe done 3x6 or even 3x7!
Seated Press 3x5x125 Again, I could have done a little more
 
<div>
(rattle104 @ Aug. 20 2008,4:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Is anyone familiar with Static Contraction Training?</div>
Yep.  I love doing some static contraction work each session, particularly on smaller muscles.  I use it religiously on my biceps after fatiguing them, and usually realize great benefits.

Looks like all is going well in the cycle thus far - keep it going!
 
Tomorrow I think I can set PR's in bench-210, press-130, squats-255, Row-200, and Pullups-25.

It all depends if my stamina can sustain because I know I am strong enough fully rested to do all of these weights. I am down to four more workouts before I SD. I could probably go longer but I am going to California for the Tennessee-UCLA game and then sticking around for a week out there for work so I will not have anywhere to workout properly. It will have been ten weeks of HST with six weeks of 5's. I could keep going for a little while because I am still progressing every couple of sessions with nearly every exercise but rest will do me good.

Once I SD I need to decide whether to do my third cycle of HST or do a cycle of 5x5. I have been thrilled with the HST results but I have never done 5x5 and I think I could benefit from it as well. I am always wanting to try something new though there's no need since I know what i am doing works. I guess I have a while to decide.
 
Sweet... It looks like you made some really good progress this cycle. I have been scanning these logs to see results just like this. Nice work. You earned that SD I think.

I am a long time user of 5X5. Used it a lot back in the 80s and early 90s. I still throw in a cycle of 5X5 every year. It is a great program and I know you can make some gains using it. You have the drive and dedication according to these logs.

Why not take HST as far as she will go before you swap out? The change of pace is nice but looks like you got a winner for now...
 
Workout
Squats 1x5x135 3x5x255
Bent Over Row 1x5x135 2x5x205 PR
T Bar Row 1x5x150 1x5x152.5
Pec Deck (Static Contraction) 3x 30 sec x200
 
Yesterday Afternoon's Workout
Bench 1x5x135 1x5x210 PR 1x4x210 1x5x205
Military Press 1x5x125 1x5x115
Seated Overhead Iso Press Machine 1x5x70/arm 1x5x80/arm
Lateral Raise 1x5x40/arm 1x5x30/arm
Front Raise 2x5x35
Dips 1x5x25 1x5x50
Pullups 3x3x25
 
I am down to three workouts before my vacation-imposed SD. I wish I could keep going for a few weeks. I feel good. I do not have any joint pain, I'm adding weight slowly but still adding about 5 to 10 lbs a week per exercise. Oh well. My body could probably use the rest because it will have been 10 weeks on HST.

I got 4 reps on 215 last night. When I started my first HST cycle 18 weeks ago, I could not do 215 for a single rep. I probably could have gotten all 5 but i did not have a spotter and didn't want to risk not getting it up.

Sunday's Workout
Bench 2x5x135 1x4x215 1x5x205 1x4x205
Pendlay Rows 1x5x135 1x5x155 2x5x165
T Bar Rows (Barbell Rigged)- 2x5x135 1x5x165
Lateral Raise-1x5x40/arm
Pulldowns 2x5x180
Pec Deck (Static Contraction) 2x30 sec x200
 
I am glad that I started this week's split on Sunday instead of my usual Monday because I think I am going to slide in an additional workout before I go out of town on Saturday and SD for 10 days. This week I am going to do Sunday, Tuesday, Thursday before noon, and Friday evening. Friday's workout will be it for almost two weeks so even if I overdo it a little I think I'll be fine. Please let me know if anyone sees a problem with this line of thinking.

I am in awe of today's workout. On August 14 I failed getting 125 on my overhead press and 215 on the bench for 5 reps, today I did 3x5x215 on bench and 2x5x135 then 1x5x145 on the overhead press. I set PRs all around.

Today's Workout
Squats 1x8x135 1x5x225 1x5x245 2x5x265PR
Pendlay Row 3x5x175PR
Seated Cable Row 1x5x200
Bench 1x5x185 3x5x215PR
Overhead Press 2x5x135 1x5x145PR
 
I changed my planned Tues/Thurs/Fri plan to Tues/Wed/Fri. Yesterday's workout was great! More personal records. Wish I could keep this cycle going but Friday has to be my last workout before SD. Oh well. The next cycle is going to be awesome.

Workout
Deadlifts 1x5x135 1x5x225 2x5x315
Pendlay Row 3x5x185 PR
Bench 1x5x135 2x4x225 PR 1x3x235 PR 1x5x185 1x5x135
Overhead Seated Press 3x5x135 1x10 sec x185 (Static) 2x10 sec x215 (Static)
Pullups 1x6xBW
 
Congrats on the PR's, rattle! Feels darn good, doesn't it? Looks like you are finishing up another great cycle, and as Wildman said, you've earned the SD. I hope tomorrow's workout ends the cycle (a la Cartman) WITH AUTHORITA!
 
I am doing an abbreviated 4 week cycle due to my going to the beach at the beginning of October. My goal is to maintain or increase muscle mass while leaning out for the beach.

I just got done with a 10 day SD.

I decided on a cycle with one week of 15's, one week of 10's, and two weeks of 5's. I like the metabolic effect I get from the 15's and thought it would do me good with my 4 week goal.

15's are hands down the toughest pert of the cycle for me. The first day really pushes my endurance.

Workout:
Squats 1x10x135 2x15x185
Pendlay Row 1x15x135 1x8x135
Standing Mil Press 1x15x75
Bench 2x15x135
Seated Lateral Raises 1x15x20/arm
Seated Curl 1x15x20/arm

Doesn't look like a lot on paper but I was beat after this workout. My heart was racing, I was poring sweat, and I was gasping for air....Wow....Amazing how much a 10 day SD will decondition you.
 
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