5x5

L

larsan84

New Member
thought it would be fun to post my training results here.. im currently in the middle of a 5x5 cycle with good results..

mon 3/12
sumo DL 124x5, 155x5, 186x5, 217x5, 248x5 (still some power left after the last set i belive)
bench 116x5, 144x5, 173x5, 202x5, 231x5 (struggling with that last rep on the last set but still felt very good)
bb row 83x5, 104x5, 124x5, 145x5, 166x4 (wasnt really focused and missed the last rep.. will try teh same weight next week and get it that time)
+
some random ab work

overall satisfied with the workout... felt really good on the deadlift and were also pleased to manage to that last set on the bench.




my maxes when i start this cycle:
Sumo DL 230 x 5
Romanian DL 210 x 5
BB row 154 x 5
Military press 132 x 5
Benchpress 220 x 5

weighted chins bw+28 x 8
weighted dips bw+77 x 8
 
Which 5x5 are you doing and how long have you been lifting?
Looking thru my old 5x5 logs, I see my experiments led me to warming up differently.
Wanting more workload, I found that using a low set for warmup and four or five other sets for work, I got better gains than coming up in big increments, but you'll have use what works for you.
I.E.- Say, a Sumo: 185x3 warmup and form set.
225x5, 265x5, 275x5, 285x5, 295x5. More work done than using:
185x5, 225x5, 245x5, 276x5, 295x5.
What you're doing now is working? Then don't fix it. You could attempt this style later. Main thing is, work hard, progress, and log everything.
 
this is great, I was hoping someone would log a 5x5. if I may ask, what's your age/size/weight?
 
quad: thanks for your post. i actually feel a bit uncomfortable with the big jumps in weight.. i will definitly try what you suggest when i plateau on any of  the lifts.

fear: im 23 years old, 6"1' (186 cm) weighting 187 (85 kg). i have no idea of my body fat % but I think its relative low, i can see my abs quite clearly.

Ive been weightraining on and off for 6 years (a bit much of the off-thing). ive done a couple of HST-cycles two years ago with good results but am now mostly intersted in strenght... even so i think i will try a HST cycle again in not too long..really like those workouts. But for now im enjoying the strenght gains from 5x5. I follow Bill Starr's intermediate 5x5 weight progress.

nice to see that someone will follow my progress=)
 
<div>
(fearfactory @ Dec. 06 2007,13:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">this is great, I was hoping someone would log a 5x5. if I may ask, what's your age/size/weight?</div>
You must have missed my 5x5/HST combo that I did for over a month in the summer.

I will be watching this log with plenty of interest, not because it is 5x5, but because you have that goofy lime helmet cat avatar and your signature is chalked full of stats.
 
I knew you'd like it.



wow.gif



I missed wednesday workout cause of a big exam I had yesterday... so looking forward to this afternoons workout
 
fri 7/12
sumo DL 124x5, 155x5, 186x5, 217x5, 255x3, 186x8(i love those sumos=), just gonna work up a respectable amount of weight on them..its weak relative to my
bench (obviously,i aint saying my bench is big;) , will take time for sure but i enjoy them much)

bench 117x5, 145x5, 176x5, 202x5, 236x3, 176x8(went well, the heavy set of three felt good and hopefully ill make those 3 reps to 5 reps on monday)

bb row 83x5, 104x5, 124x5, 145x5, 166x3, 124x8(repeated mondays sets (since i didnt complete that last set then) except i only did 3 reps on the max weight.)

I were supposed to do some additional face pulls, dips and curls but I had to go early from the gym... very happy with the workout though... i didnt expect to be able to keep progressing this well when i had reached the maxes.

I had an exam in macroeconomics... a real bummer:/
it went allright i think but im more exited about todays workout=)
 
weighted myself today... 196lb (89kg), now i know why chins have gone down while all other lifts have gone up latley
wow.gif
 
<div>
(larsan84 @ Dec. 08 2007,22:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">weighted myself today... 196lb (89kg), now i know why chins have gone down while all other lifts have gone up latley
wow.gif
</div>
Wow, you definitely have been eating!!!

13 lbs within 8 weeks
 
colby: yeh ive had my meat and veggies =)
i also drink a lot of milk.. 2-3 litres per day but now after 6 years of a big milk consumtion ive had stomach aches quite constantly for 3-4 weeks and im afraid its the lactose...i bought a litre of lactose free milk yesterday but i really dont like the taste... somewhat sweet. i wonder if it also could be a too high fibre intake...i eat three normal sized portions of fibre enriched oatmeal every morning...i wonder if that could have something to do with it...

anyway...monday today and a heavy workout.


sumo dl 128x5, 158x5, 191x5, 222x5, 255x5
bench 119x5, 147x5. 178x5, 207x5, 236x4
bb row 83x5, 104x5, 124x5, 145x5, 166x5
+
light db lateral raise 2x8

the sumos keeps on feeling great and i also got that last rep i missed last monday on bb row which was nice.
benchpress felt heavy today.. the first three reps went allright, the forth was sloppy and i missed the fifth rep, so i will stay at the same weight for another week.
 
Plenty of milk, plenty of fiber... both can cause stomach discomfort, but both are plenty good for you, so I wouldn't worry so much.
 
wednesday workout 12/12

romanian DL 140x5, 170x5, 198x5, 225x5
standing press 88x5, 106x5, 125x5, 143x5 (PR)

weighted chins 1x16 (with my new 5 rep max weight in chins which is down to 12 lb, and a 4 second rest between reps, was hoping for total 20 reps but only got 16)
+
lying L-flies and overhead shrugs
 
friday 15/12

sumo dl 128x5, 158x5, 191x5, 222x5, 264x3, 191x8
bench 119x5, 147x5. 178x5, 207x5, 236x3, 178x8
+
weighted dips 1x10 (with my new estimated 5 rep max weight in dips which is down to 77 lb, and a 4 second m-time, this was heavy, only got 10 reps..i wonder if im just not used to dothe exercise, or any other for that matter, maxstim-style of if my 5 rm have sunken even lower than what i thought)
face pulls
hammer curls

236 feels heavy for me on the bench.. i wonder if ill get the five reps this time on monday...
 
monday 17/12 - heavy day

sumo dl 130x5, 163x5, 196x5, 230x5, 264x5
bench 119x5, 147x5. 178x5, 207x5, 236x3
bb row 86x5, 105x5, 127x5, 150x5, 170x4

heavy heavy heavy..sumos keeps feeling better and better..think i really got the form down
 
hollidays coming up and im going away for two weeks so im cutting my 5x5 cycle short after 9 weeks of progress.. i havent stalled and my lifts quite yet.. just the bench really so far.

I did a last workout yesterday at my parents home where I am over the weekend with only bench and rows

bench 119x5, 147x5. 178x5, 207x5, 236x3
bb row 86x5, 105x5, 127x5, 150x5, 170x5

so to sum up this cycle my new maxes and bodyweight are:
sumo deadlift 264x5 (230x5) .. +34lb
romanian DL 225x5 (209x5) .. +16lb
bench 231x5 (220x5) .. +11lb
row 170x5 (154x5) .. +16lb
standing press 143x5 (132x5) .. +11lb

bodyweight 196lb (183lb) .. +13lb

im very pleased with all my results...I was hoping on that 236x5 on the bench but ill get that next cycle. i have not done sumo deadlifting very much during my years of lifting and i feel i really can progress on them, and i think i really got the form down (suits me and my long legs perfect). now i take a couple of weeks off from training and focus on eating =) i will also figure out if i will do one more of this cycle exactly as i have been doing them or if i maby will try max-stim or even try go for a pure hst routine again, i really love those workouts.  

merry chirstmas everyone i hope you have a great holliday!
 
As a fellow Sumo-style lifter (long torso, legs also) I'll reiterate the need to keep the back out of it for as much of the movement as you can; once the back starts doing the work, the legs don't get worked out and you'll not be able to progress beyond your SLDL ceiling. The heavier you go, I find that the more tempting it is to use the back, even though I restarted and retrained myself to use more leg. Pushing the Planet away from yourself with the feets is critical.
Some posts ago you were worried about your dips being weak; they're not, compared to your other lifts and the fact that I don't see you doing them much. Surely you're aware that there are 2 kinds of dips? Just thot to ask; many don't.
 
I often find myself leaning a bit too much forward and lift with my back instead of legs. my last workout though when i rested before my last set which i knew would be really heavy I thought I would force myself to perfect form... i turned up the volume on a good song (nobodys fault with aerosmith if anyone wonder;) and forced my heels right through the floor as i kept the lower back out of the lift.. all five reps went great.. i felt alot of power in the legs and when i stood up after the set i didnt feel as much at all in my lower back muscle as I do sometimes. So, what youre saying makes a lot of sense, i will make sure when i lift in the future to focus on this.

are you thinking about dips when youre upright and the one when you lean forward to use the chest more as the two different kinds of dips? when i do them i try to lean a little bit forward but not exessive.. i guess youre able to lift more that way than if youre completely upright?

btw, have you done dips or chins max-stim&quot;style&quot; ?
 
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