5x5

[chris watton]

LordGrover said:

I'd get him tied down with guy lines before he blows away.

And he calls me chicken legs!

ETA - Am going to get him to do Clean and Press, rather than just Press, once per week, as I believe this is a fantastic (if exhausting) full body exercise.

Edited by chris watton on Wednesday 18th May 10:44

[chris watton]

Mr. H said:

I'm a few weeks into this now and today I'm psyching myself up for my first attempt at 100% bodyweight squat. I'm 5' 10", 68kg and on my last workout I struggled to squat 65kg with good form throughout. I felt my knees wanting to move inwards on the lift and I had to concentrate not to hinge on my way up. I think on two reps out of the 35 I didn't go down far enough which annoyed me a bit as I know I'm only cheating myself.

My OHP today will be 30kg which I know I can do but anymore than this will be a real struggle. After my 5x5 routine I'm putting in a bit of arm work (alternating between triceps and biceps) which will hopefully give me the strength to benefit my OHP.

If you want to do arm work, I would suggest adding Pull Ups at the end of your main 5x5 session - perhaps 20-30 reps in however many sets it takes to get there. Isolations will not do much at such an early stage, I don't think. Your triceps are already heavily worked on the Bench Press and overhead press, and biceps with BOR. I get my step son to do Pull Ups as, at the very least, its a good compound exercise.

[Mr. H]

Yeah I always add Pull/Chin ups on Deadlift day and Dips on Bench Press day then if I'm feeling in the mood I'll do more isolation stuff. I only ever do this at the end as I know completing the compound lifts are the priority. I'm also doing a bit of abs with planks and hanging leg raises.

I have a bulking problem where I can eat and eat (clean foods) but all that ever happens is I get a belly instead of overall growth. It's really frustrating but the abs work should help me to keep it toned.

[lost in espace]

Having done 5x5 over the last 2 years, I am finally making good progress, despite lots of injuries due to my marathon habit. It really is all about good nutrition, I have put on about 1 1/2 stone over this time. My squats are about to crack 100kgs again, caffine tablets and BCAA+ coupled with smaller meals more often packed with protein, and improved technique/practise all helps.

I started doing wide pullups on my off days, but seem to have picked up a hematoma (large bruise) on the back of my bicep. Its a bit sore but OK luckily, it was quite a shock to see must be 6" wide.

I have basically packed in running now, its a shame but I get all the cardio I need from walking the dog and a fast walk on the treadmill. Weights are really where it is at, all those years running and all I really did was put on fat to be honest. Now I am building bulk, and loving it.

[Tall_Paul]

Mr. H said:

I'm a few weeks into this now and today I'm psyching myself up for my first attempt at 100% bodyweight squat. I'm 5' 10", 68kg and on my last workout I struggled to squat 65kg with good form throughout. I felt my knees wanting to move inwards on the lift and I had to concentrate not to hinge on my way up. I think on two reps out of the 35 I didn't go down far enough which annoyed me a bit as I know I'm only cheating myself.

My OHP today will be 30kg which I know I can do but anymore than this will be a real struggle. After my 5x5 routine I'm putting in a bit of arm work (alternating between triceps and biceps) which will hopefully give me the strength to benefit my OHP.

I'm very close to squatting my own bodyweight now too, today was attempt number 2 at 77.5kgs, although the first attempt was the morning after a work event, which involved almost no food from midday until 10pm and a few beers, so it wasn't a particularly good session! I'm 12 stone 12lbs, so pretty much 80kgs, I'm 6' 3" so probably a similar build to you. I started out at just over 12st at the start of february, 2-3lbs of weight gain is water due to creatine. I've put on a little fat around my belly but nothing major, the first milestone of 13 stone is within sight.

I'm now at (completed @ 5x5):

75kg squat
35kg OHP
107.5 DL
47.5kg bench
50kg row

I tried 37.5kg OHP today, managed 4 reps on the first set but then struggled to get 2 on the 2nd set. So I went back to 35kg, did 4x5 on that and will do 35kg for another 2 sessions before attempting the move up to 37.5kg.

107.5 DL was a fking killer! The first rep I didn't lock out the knees so made sure to do a 6th rep to make it count But DL'ing after a failing on squats at 77.5kg (5/5/5/3/2) was so hard. I've been walking around very gingerly today...

I have realised that I'm gonna need to get to 15 stone to not look skinny, I'm still skinny at nearly 13 stone, so another stone won't make a huge difference I don't think. Bulking for the next year I think

Edited by Tall_Paul on Friday 20th May 19:35

[chris watton]

I know that the Reg Park version of 5x5's is slightly different. The sets go thus:
2 warm up sets of 5 reps
3 'stabiliser' sets of 5 reps with your working weight.

This makes more sense to me, and is the way I have always done them (when I revert to 5x5's for more a break)

[LordGrover]

For you who's relatively experienced and lifting fairly heavy that's true, but not sure that sounds so great for someone starting out though. For the first three months especially they need to keep the volume up and warm-ups plus 5x5 helps do that.
Once you get north of 100kg squat and 120kg DL (arbitrary figures ) then 5x5 may be too much for some so then drop back to 3x5 (plus warm-ups).

[lost in espace]

LordGrover said:

For you who's relatively experienced and lifting fairly heavy that's true, but not sure that sounds so great for someone starting out though. For the first three months especially they need to keep the volume up and warm-ups plus 5x5 helps do that.
Once you get north of 100kg squat and 120kg DL (arbitrary figures ) then 5x5 may be too much for some so then drop back to 3x5 (plus warm-ups).

I will be back at 100kgs squat today, taking BCAA+ tablets pre/post workout, creatine, and caffene tablets half an hour before workouts making a world of difference. 6' and nearly 14 stone, fat dropping off with sensible eating but high calories.

[LordGrover]

Nice one. There's something special about the extra plate every time you achieve it.
Just think back to when 60kgs was a struggle and 100kgs an impossible dream - a few weeks/months ago.
Onwards and upwards - 140kgs next!

[chris watton]

100kg Squat is definitely an important benchmark, I think.
Lordgrover - you're right regarding the beginners 5x5's, when they have the strength to complete the 5 sets with the same weight at relative ease (while practising proper form at the same time). It's when each rep is achievable, but a struggle, the 2x5 warm up and 3x5 main weight sets are more desirable. For me at least. (But I prefer progressive overload on each set TBH, even for 5x5 routines, seems to work well for me - but perhaps not so well for others..

Edited by chris watton on Monday 23 May 10:07

[HD Adam]

Due to feeling the strain on my 55 year old knackered joints and lifting over 100kg on the biggies, I've decided to try 2 x warmups at half weight and then 3x5 at full weight to see if it suits me better.

[V8mate]

HD Adam said:

Due to feeling the strain on my 55 year old knackered joints and lifting over 100kg on the biggies, I've decided to try 2 x warmups at half weight and then 3x5 at full weight to see if it suits me better.

I wouldn't necessarily fall back that far. I do one or two sets lighter, depending on how I'm feeling, but only by 10 or 15kg. It makes quite a difference, and if you're feeling good by round five you can always tease the last set up with an extra 2.5kg in advance of the next session.

[chris watton]

V8mate said:

HD Adam said:

Due to feeling the strain on my 55 year old knackered joints and lifting over 100kg on the biggies, I've decided to try 2 x warmups at half weight and then 3x5 at full weight to see if it suits me better.

I wouldn't necessarily fall back that far. I do one or two sets lighter, depending on how I'm feeling, but only by 10 or 15kg. It makes quite a difference, and if you're feeling good by round five you can always tease the last set up with an extra 2.5kg in advance of the next session.

Or:
1x12 reps with just the bar - n1ce and slow reps
1x8 with 40
1x5 with 60
1x5 with 80
2x5 with 100
1x5 with 105 (or 102.5)

[HD Adam]

V8mate said:

HD Adam said:

Due to feeling the strain on my 55 year old knackered joints and lifting over 100kg on the biggies, I've decided to try 2 x warmups at half weight and then 3x5 at full weight to see if it suits me better.

I wouldn't necessarily fall back that far. I do one or two sets lighter, depending on how I'm feeling, but only by 10 or 15kg. It makes quite a difference, and if you're feeling good by round five you can always tease the last set up with an extra 2.5kg in advance of the next session.

Good point.

I'll probably do the warm up, then 3x5 and if feeling ok, do the other 2 sets.

Wasn't really feeling it today even though this young lady, was training on the bench & squats next to me and lifting twice as much as I did.

When I congratulated her on qualifying for the Rio Olympics, she said she was doing light sets today as her knee was a bit sore

http://www.greatyarmouthmercury.co.uk/sport/sophie...

[V8mate]

HD Adam said:

Good point.

I'll probably do the warm up, then 3x5 and if feeling ok, do the other 2 sets.

Wasn't really feeling it today even though this young lady, was training on the bench & squats next to me and lifting twice as much as I did.

When I congratulated her on qualifying for the Rio Olympics, she said she was doing light sets today as her knee was a bit sore

http://www.greatyarmouthmercury.co.uk/sport/sophie...

(S)he must be so pleased that they decided to use that photo!

[HD Adam]

V8mate said:

(S)he must be so pleased that they decided to use that photo!

Looks like she pulls a face with effort so there's never be a good one of her throwing

[chris watton]

I have worked out a new 5x5 schedule for my 20 year old step-son. he finds doing the BB overhead press after bench press difficult, so I have done this:

Week 1:

Monday:
Squats – 5x5
Bench Press – 5x5
Incline Bench Press – 5x5
BB BOR – 5x5
Deadlift – 5x5
Reverse grip Pull Ups – 20 reps

Wednesday:
Box Squats – 5x5
BB OH Press – 5x5
BB BOR – 5x5
T-Bar Row – 5x5
Deadlift – 5x5
Overhand grip pull ups – 20 reps

Friday:
Squats – 5x5
Bench Press – 5x5
Incline Bench Press – 5x5
BB BOR – 5x5
Deadlift – 5x5
Reverse grip Pull Ups – 20 reps

Week 2:

Monday:
Box Squats – 5x5
BB OH Press – 5x5
BB BOR – 5x5
T-Bar Row – 5x5
Deadlift – 5x5
Overhand grip pull ups – 20 reps

Wednesday:
Squats – 5x5
Bench Press – 5x5
Incline Bench Press – 5x5
BB BOR – 5x5
Deadlift – 5x5
Reverse grip Pull Ups – 20 reps

Friday:
Box Squats – 5x5
BB OH Press – 5x5
BB BOR – 5x5
T-Bar Row – 5x5
Deadlift – 5x5
Overhand grip pull ups – 20 reps

Week 3 - revert to week 1

Once Deadlifts become heavy, we'll revert to once per week, ending up with 1x5 on a chest day, with possibly Rack pulls on another day.

Does that look OK for him?

[LordGrover]

I know he's young, but that looks like a lot of work.
If I were a kid I'd stick to SL5x5 as it's written for a year or so.

[Mr. H]

I agree that it looks a lot for a beginner. If he sticks to the standard routine for the summer he'll do fine and it'll be easier to find the time to do three shorter sessions each week. You don't want to beast him on 2 hour sessions from the off and by the time he goes to uni he'll be sick of it all. Also, 20 pull ups could be ambitious for a while.

[HD Adam]

I'll third that.

I'm not surprised he's struggling with OH Press and Bench Press on the same day.

Let him stick to the original program, build some strength, form, gains & confidence and then expand it later when it needs it.