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01-05-2007, 08:50 AM
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Sean's 5x5 program
Started this week and was posting at another site but thought I would add it here also. Here is the program I am using: Bill Starr 5x5 - Madcow Intermediate or Linear Version
It is a very popular program so many of you might be familiar with it This is my first time doing a program other than a 4 day split so there is some adjusting for me. Week 1 - Day 1 Squat 5x5 Warm up 235 245 255 265 275 Bench 5x5 Warm up 185 195 205 215 225 x 3 only Barbell Row 5x5 135 155 175 205 225 2x10 of hypers (no weight) 4x10 of weighted crunches using rope pulley. Week 1 - Day 2 Squat 4x5 wu wu 235 245 255 255 Military Seated (smith machine) 4x5 wu 90 100 110 120 Deadlift 4x5 225 275 350 400 3 sets sit-ups cardio = 20 min The biggest difficulty with this is doing the squats for 3 days a week. It is a mental thing. I tell myself that it should not be beneficial for me to do it this way but I have read a ton of logs from folks and at the end of the 6 weeks they are all pleased. Feel free to add comments. 
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01-05-2007, 09:19 AM
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good luck bro. I look forward to watching this thread. I have considered trying the 5x5, but I don't think there is any way I could squat that much. It takes me at least 3 days to recover from a real good squat day.
__________________
Have you ever wondered if there was more to life, other than being really, really, ridiculously good looking? - mitchcumstein
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01-05-2007, 09:29 AM
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Looks great Sean the 5 x 5 program rocks, you will see great gains, tho all the squats are a killer, but your body will get used to it. I will look foward to reading your progress, good luck bro.!
__________________
If I am not back in five mins wait longer.!!
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01-05-2007, 10:47 AM
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Good luck dude, I'm doing a version of this at the moment but a periodized version (probably overkill for me but whatever) I used to hate squatting but this program has made me do them properly and now I almost look forward to them. All my lifts are going up. One question though, why are you doing the military press seated on the smith? Injury?
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01-05-2007, 11:15 AM
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Hopefully I can do them standing the right way next week. How far into it are you?
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01-05-2007, 12:02 PM
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I've got a log up here but lately I've just been putting in excel... The 3x3 is great but I'm still not entirely sure how to go back from the 3x3 to the 5x5, I could do it for deads but not bench and squats - ie. use the 3x3 PRs for 5x5. Guess you just gotta start again.
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01-08-2007, 09:21 AM
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So I managed to tweak my left wrist somehow. Not badly, just bad enought that when I bent it there is slight discomfort, almost like it needs to crack (like you do with your knucles). Because of this, I did not do the ancillary workout sets for Saturday (tri, bis, dips). Hoping soreness will go away.
Here are the numbers for Saturday. Week 1 - Day 3 Squat 5x5 Warm up 235 245 255 265 285 x 3 = increase set 255 x 8 Bench 5x5 Warm up 185 195 205 215 230 x 3 = increase set 205 x 8 Barbell Row 5x5 135 155 175 205 230 x 3 = increase set 175 x 8 So far I like this program. It gets me in and out of the gym rally fast, and my heart rate is staying up. Don't think I will need to cardio as much. It is hard to get 2.5% for the increase set. Usually I end up with some odd number and round up. I have been considering just adding 10lbs for the increase set, that would give me a 60lb increase over the 6 week time period which would be most excellent if I can keep up with it. MAybe 10lb increase until it gets harder then go to 2.5% increases??? Suggestions? Anyway, all is good. I get a break until Tuesday.
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01-10-2007, 07:57 AM
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Week 2 - Day 1
Squat 5x5 Warm up 245 255 265 275 285 Bench 5x5 Warm up 185 195 205 215 230 Barbell Row 5x5 135 155 175 205 230 x 4 2x8 weghted hypers (35lbs. 3x15 rope pulley crunches (150lbs)
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01-15-2007, 09:39 AM
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Week 2 - Day 3
Squat 5x5 Warm up 245 255 265 275 295 x3 = increase set 265 x 8 Bench 5x5 Warm up 195 205 215 225 235 x 3 = increase set 215 x 8 Barbell Row 5x5 135 155 185 225 235 x 3 = increase set 185 x 8 weighted dips = 3x5 (35lb plate) BB Curls = 3x8 95/115/125 (used EZ curl bar) BB lying decline tris = 3x8 95/115/125 (used EZ curl bar) 15 mins treadmill End of the second week. Squats are alot easier to recover from. that first week I could barely walk but now body is adapting in stride. Feeling good and strong, might stretch this out to 6 weeks.
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01-16-2007, 11:58 PM
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 . i know its early but any comments so far?
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01-17-2007, 08:43 AM
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i did 2 cycles of 5x5 and was very pleased
i was able to increase my bench and squat maxes while cutting fat and eating at maintenance i can't imagine what will happen when i start eating more and taking creatine. i am starting the 5x5 again this week i went back to hst for my last cycle and was not pleased, i think im going to give up on it and stick to 5x5 until the gains stop
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01-17-2007, 10:03 AM
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How long did you run 5x5 for and how long of a "deload" time did you give? Did you do a 3x3 during deload or just drop the Wed. squats like I see alot of folks doing? So you left a (what I considered) smart-ass comment in my older thread from 3 weeks ago. After seeing this log, did I get it right? Any suggestions or tips?
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01-17-2007, 12:14 PM
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haha nah it wasn't that smart-assed... i think everyone elses was though so maybe it added to the fire, but aside from that
as for gains - keep in mind i was cutting body fat (and that im tall and skinny and my body refuses to get huge). i was close to 195 lbs around 16%-17% bf, got down to 13%-14%. i think im actually at 12% (180ish) now i increased my bench to a solid 225 without needing a spot, i also did 230 4 times at one point. prior to the cycle i was barely doing 215 and i dont even think i was doing it 5 times. my record keeping has been better latley so i think the strength gain is bigger than the numbers indicate its hard to say for squats since i started doing them differently, but when i stopped strength training i was doing 195 ass-to-grass, and now i cant do that much as far as de-load, im not sure what you mean by that but i dont "de-load". i do what HST calls strategic deconditioning (taking off 9-14 days to let the muscles reset). in a nutshell i do strength training from the madcow excel sheet for 8 weeks then do a week or so off im also not sure what 3x3 is i never did that amount of low reps except for on fridays of the madcow where you increase your max i also dont drop squats, i do them 3 x a week and i think its the main part of the success of strength training does that answer your question?
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01-19-2007, 10:27 AM
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Week 3 - Day 1
Squat 5x5 Warm up 225 225 245 275 295 Bench 5x5 Warm up 185 205 215 225 235 Barbell Row 5x5 135 155 185 225 235 2x10 of hypers - 35lb plate 4x10 of weighted crunches using rope pulley - 200lbs Any thoughts on the progress so far?? Anyone reading this? Is it to boring??
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Linear Mode
