5x5

[LordGrover]

We've all been there.

Stick with it, great progress so far and now you're getting used to lifting and your technique's improving you'll keep getting stronger.

[Challo]

DervVW said:

You've all shared so I thought i'd share my megre lifts so far!

BW - 78 KG

Squat - 47.5 KG (Starting to find a little hard now)

Overhead Press - 32.5 KG (Hardest of all for me)

Deadlift - 65 KG (Not too bad, yet)

Bench - 30 KG (Not too bad either)

Barbell Row - 40 KG (Feels awkward still)

Good work, and keep it up. On the squats you will find you will be able to lift alot more. Make sure you form is good, and also make sure your breathing properly as this will keep your core tight and mean you can squat more.

I managed to squat my body weight on Sunday of 95kg which was a target of mine so really happy. Keep it up.

[Challo]

Quick update from me. Just changed gyms and now have a few gym buddies which has kept an eye on my form, and also had someone spot me on squats which is giving me more confidence. Numbers are:

B/W - 95kg

Squats - 95kg
OHP - 45kg (dropped the weight down a few times)
DL - 105kg
Bench - 60kg
Row - 72.5kg

[LordGrover]

That's a strong OHP compared to the others - well done.

[Challo]

LordGrover said:

That's a strong OHP compared to the others - well done.

I had to deload a couple of sessions, and then build it back up to get to 45. I struggled on the last set so will see how the next session goes.

[Otispunkmeyer]

Challo said:

LordGrover said:

That's a strong OHP compared to the others - well done.

I had to deload a couple of sessions, and then build it back up to get to 45. I struggled on the last set so will see how the next session goes.

I had 50kg on OH but then realised I was putting in a little push with the legs. Doing it without hitching it up really brought the weight back down. Lesson learned!

[DervVW]

LordGrover said:

We've all been there.

Stick with it, great progress so far and now you're getting used to lifting and your technique's improving you'll keep getting stronger.

Cheers! Have to try to keep a close eye on form, I don't want to hurt my back especially.

[DervVW]

Challo said:

DervVW said:

You've all shared so I thought i'd share my megre lifts so far!

BW - 78 KG

Squat - 47.5 KG (Starting to find a little hard now)

Overhead Press - 32.5 KG (Hardest of all for me)

Deadlift - 65 KG (Not too bad, yet)

Bench - 30 KG (Not too bad either)

Barbell Row - 40 KG (Feels awkward still)

Good work, and keep it up. On the squats you will find you will be able to lift alot more. Make sure you form is good, and also make sure your breathing properly as this will keep your core tight and mean you can squat more.

I managed to squat my body weight on Sunday of 95kg which was a target of mine so really happy. Keep it up.

Well done on hitting your target - I am halfway there and I hope to get there soon.
What are you doing next?

[Challo]

DervVW said:

Challo said:

DervVW said:

You've all shared so I thought i'd share my megre lifts so far!

BW - 78 KG

Squat - 47.5 KG (Starting to find a little hard now)

Overhead Press - 32.5 KG (Hardest of all for me)

Deadlift - 65 KG (Not too bad, yet)

Bench - 30 KG (Not too bad either)

Barbell Row - 40 KG (Feels awkward still)

Good work, and keep it up. On the squats you will find you will be able to lift alot more. Make sure you form is good, and also make sure your breathing properly as this will keep your core tight and mean you can squat more.

I managed to squat my body weight on Sunday of 95kg which was a target of mine so really happy. Keep it up.

Well done on hitting your target - I am halfway there and I hope to get there soon.
What are you doing next?

Cheers. I'm going to carry on and see what numbers I can get too. Still enjoying it which is good.

[DervVW]

There must be a natural point at which you can't really get stronger, deadlift and squat could go for a long time, but overhead press and barbell row, i've got to imagine there is a limit once you get close to body weight.

[Art0ir]

DervVW said:

There must be a natural point at which you can't really get stronger, deadlift and squat could go for a long time, but overhead press and barbell row, i've got to imagine there is a limit once you get close to body weight.

The gains will slow as muscle mass becomes your limiting factor rather than neurological adaptions/technique, but they should still rise.

[Rusty1]

My update: (did 5x5 before so didn't start on empty bar on all lifts and went up by 5kg each time on some)

Bodyweight: 85Kg
Squats: 100Kg (used to be my 1 rep max, so very happy to be repping it now!)
OHP: 40Kg (stalled at 42.5Kg)
Deadlift: 100Kg
Bench: 60Kg
Row: 65Kg

I'm taking a week of to do some preventative rehab as the weights are now getting heavier. Every lift is now a personal record and most are now being repped at my old 1 rep max last time i finished the program!
Physically i'm feeling strongest i've ever been but i'm carrying a bit of chub on me that i want to loose

sitting at 25% body fat just now, would happily be 15%!!

[hajaba123]

Couple of weeks in, years of playing rugby and training hard have taken their toll on my knackered old body so thought I'd give this a go.
Started with more than the bar, loving the prescriptive nature of it. Looking forward to it getting seriously heavy. Got a week away 1st week of June so will do it until then and maybe keep it going when I get back

Bodyweight: 81Kg
Squats: 100kg
OHP: 40Kg
Deadlift: 110Kg
Bench: 70Kg
Row: 70Kg

[lost in espace]

5X5 since August last year, only missed a few weeks. Deloaded for running injuries and illness, diagnosed with a couple of dodgy discs in my back so dropped right down and started again. Sciatica gone now thank goodness, I deadlifted 110kgs and my back didn't like it. Learnt not to push with legs on OHP, keep back upright on squats. Use a belt and gloves.

BW 83kgs
Sq 90kgs
BP 80kgs (failing at that)
OHP 48kgs
DL 80kgs
BR 75kgs
Dips +23kgs
Pull ups +10kgs

I also follow one of Scooby's superset 30 minute sessions Tuesday and Thursday, followed with 3x5 bodyweight pull ups and dips. Been doing this for 6 weeks and it makes a real difference to muscle growth, although its a bit contrary to 5X5 regime ie Mon, Wed, Fri.

Cons: When it gets heavy, it takes time to complete the session.

Pros: Mass gain. Feeling of strength particularly core and arms.

[DervVW]

lost in espace said:

5X5 since August last year, only missed a few weeks. Deloaded for running injuries and illness, diagnosed with a couple of dodgy discs in my back so dropped right down and started again. Sciatica gone now thank goodness, I deadlifted 110kgs and my back didn't like it. Learnt not to push with legs on OHP, keep back upright on squats. Use a belt and gloves.

BW 83kgs
Sq 90kgs
BP 80kgs (failing at that)
OHP 48kgs
DL 80kgs
BR 75kgs
Dips +23kgs
Pull ups +10kgs

I also follow one of Scooby's superset 30 minute sessions Tuesday and Thursday, followed with 3x5 bodyweight pull ups and dips. Been doing this for 6 weeks and it makes a real difference to muscle growth, although its a bit contrary to 5X5 regime ie Mon, Wed, Fri.

Cons: When it gets heavy, it takes time to complete the session.

Pros: Mass gain. Feeling of strength particularly core and arms.

Keep at it!
You think the dips and pull ups help then, rather than slow down the lot?
And I too follow some of the stuff scooby does, the exercises are a bit differnt sometimes, but the ones he adds together make it feel like a tiring exercise (in a good way!)

[TheGreatSoprendo]

Just spotted this in Amazon's deal of the day, if anyone's interested (you'll need to be quick). I've got the same rack and it's an excellent bit of kit IMO.

http://www.amazon.co.uk/dp/B000WU26HI/ref=gb1h_tit...

[chris watton]

TheGreatSoprendo said:

Just spotted this in Amazon's deal of the day, if anyone's interested (you'll need to be quick). I've got the same rack and it's an excellent bit of kit IMO.

http://www.amazon.co.uk/dp/B000WU26HI/ref=gb1h_tit...

I almost went for that one last year, when I realised my York stand-alone squat stands weren't really good enough. But I went for this one instead (and subsequently bough the pulley attachment), and it has been great:

http://www.amazon.co.uk/Bodymax-SEBR2431-CF375-Pow...

[DervVW]

I wish I had the disposable...

Chris that looks like the kit I use at the gym though, certianly up to the job

[Challo]

Hoping to hit 100kg on Squat tonight, but finding im struggling now on the row, and been told to reduce the weight on OHP due to a shoulder issue. Do most people then switch to Wendler 531 or something else?

I like the simplicity of the 5x5, and the way it prompts you on what exercises to do. I tried doing split sessions before and often forgot which days I did what and ended up losing interest.

Is Wendler the best fit for me or anyone recommend something else to try for a while to mix it up?

[LordGrover]

5x5 has plenty of legs to keep going past 5x5 IYSWIM.
Do you have the app?
Once you reach a maximum/plateau with a lift you move to 3x5, then 3x3 then 1x3.

I'm not sure the progression is ideal in stock 5x5 anyway, but that's another subject.

FWIW, Wendler is another great program and is often the natural successor to 5x5 - I did it.
However, I think I stopped 5x5 too soon and were I to begin again, I'd stick with it but modify what to do in the event of a stall.