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Vetzak's 5x5 journal

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Vetzak
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2003/07/17 13:33:39 (permalink)
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Vetzak's 5x5 journal

I've decided to stop screwing around with different routines and heed the advice of others by doing a 3day split 5x5 routine.

Monday
Squat 5x5
SLDL 5x5
Standing calf raise 3x8

Grip (static holds/plate pinch)


Wednesday
BB Bench 5x5
Military press 5x5
Skullcrushers 3x8

Abs
Rotator cuff work
Grip (Captain Of Crush)


Friday
Deadlift 5x5
Weighted Chins 5x5
Barbell curl 3x8

Grip (static holds/plate pinch)



Straps have been discarded and grip will now be worked twice a week.

My weights used will be lower because recently I have been making an effort to reassess and perfect form.

Starting Monday...


Edit :

For those who missed my first journal here is a pic of me, taken on 4th April 2003


@ 155 lbs

Am now at 165 lbs.
#1

72 Replies Related Threads

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    Knighty
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    RE: Vetzak's 5x5 journal 2003/07/17 15:02:42 (permalink)
    Looks good to me!
    Bit too much isolation stuff for my liking, but each to their own.
    Maybe include Cleans, or another O-Lift variant?
    #2
    Sheeps_Clothing
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    RE: Vetzak's 5x5 journal 2003/07/17 15:54:49 (permalink)
    cool routine, maybe some powercleans and push presses?

    what are your best lifts at present?
    #3
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/17 16:55:17 (permalink)
    I don't really want to do power movements at the moment - I may decide to go that route in the future but not right now. I was actually basing it around johnnyfive's 5x5 routine :
    quote:

    Legs/Shoulders:
    Front Squat
    SLDLS
    Military press

    Chest/Tris:
    Dips
    Dumbell bench
    Skullcrushers

    Back/Bi's:
    Deadlift
    Chins
    Barbell curls



    Bench instead of dips because I just prefer bench and there is no way I can put the same effort and energy I can into that exercise as I can bench.
    And military with chest instead of legs because I just prefer to have a whole day for legs and feel a lot more comfortable doing it after chest.

    Lifts :

    quote:

    Lifts are currently around :

    bench 100kg 1x3
    squat 110kg 3x5
    dead - have pulled 180kg but with bad form and straps... have recently dropped it right down to 100kg to work on form and got rid of the straps
    military 45kg 3x5
    chin +10kg 3x5



    I think my starting weights for 5x5 will be :

    Bench 80 kg
    Squat 100 kg
    Deadlifts 100 kg
    #4
    Clarkson
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    RE: Vetzak's 5x5 journal 2003/07/17 17:19:02 (permalink)
    Good routine, but a STRONGLY suggest you swap Bench for Dips or DB Press. I understand you like it but I really dont think it offers enough chest stimulation to be the only chest exercise in a routine.

    Good Luck.
    #5
    Big Les
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    RE: Vetzak's 5x5 journal 2003/07/17 19:37:34 (permalink)
    d'bell are better choice because they bring in more stabilisers too.
    Plus how many people do you know ever tore a pec on d'bell presses?

    big les
    #6
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/17 21:17:37 (permalink)
    Thanks guys. Thing is I am almost adamant about doing flat bb bench in a routine. If I don't have BB bench in there I am not happy. Though the point about bb bench not being an optimal chest exercise is valid...

    How about :

    BB Bench 5x5
    Military press 5x5
    Flat flyes (or maybe DB press?) 3x8 (maybe flyes and military other way round?)
    Skullcrushers 3x8

    This makes the volume slightly higher than the others days but since chest exercises aren't as taxing as leg/back should be ok.
    #7
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/18 09:14:10 (permalink)
    Thanks, I have actually tried benching from the bottom but the problem I had with my rack is that I either had to set the pins so the bar is 1" above my inflated chest, or so that I had to completely deflate my chest and roll the bar towards me along the pins to get it above me, making it nigh impossible to push from there. [:(!]
    #8
    Big Les
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    RE: Vetzak's 5x5 journal 2003/07/19 07:14:45 (permalink)
    J5 exercise suggestions should come with a health warning.

    "Following Johnny 5's exercise routines and techniques will leave you seriously sore and tired. Apply with caution to troublesome areas. Please consult a psychiatrist before attempting a J5 exercise routine!"


    big les
    #9
    red sirus
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    RE: Vetzak's 5x5 journal 2003/07/20 00:10:53 (permalink)
    quote:
    Originally posted by JohnnyFive

    quote:
    I either had to set the pins so the bar is 1" above my inflated chest

    Arch you back enough that the bar touches.






    LOL or lie on a couple yellow pages!
    #10
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/21 07:11:06 (permalink)
    About to hit the weights in a big way then I'm off to Thorpe Park! Doing legs on monday now since I deadlifted this friday and I want maximum energy for squats.

    Johnny, thanks, and are you saying I should let the bar come to a dead rest on the pins between every rep as in big al's topic 'Bench and squat starts.' (http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=53482) ? That sounds interesting and I would definitely try that as my main chest exercise.
    #11
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/21 19:11:09 (permalink)
    Monday 21st July

    Squat 100 kg 5,5,5,5,7
    SLDL 100 kg 5,5,5,5,5
    Standing calf raise 100 kg 8,8,7


    Camcorded myself today to watch form and was v. pleased. Squats well below parallel and SLDL form was very tight. Was pleased with all exercises. Grip failed on last rep of sldl's (double overhand) but had no worries keeping back straight (which is the reason for my drop in weight in this exercise).

    Did some static holds with double overhand grip and some plate pinches with 5k plates (was v. easy but first time I had done it - will try heavier next time). Tried COC afterwards but couldn't shut the no.1. I guess doing COC work after grip has already failed from SLDL's isn't really a good idea, maybe I could do it after wednesday session? Or is training grip 3x per week a bad idea?
    #12
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/22 23:08:52 (permalink)
    I think the severe DOMS in my hams today indicates that lowering the weight on the SLDLs was definitely a good idea. Never really felt SLDLs in my hams much before but I think I'm getting the hang of focusing on the hams more now.
    #13
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/23 11:25:34 (permalink)
    Wednesday 23rd July

    Bench (from rest at bottom) 80 kg 5,5,5
    82.5 kg 5,7

    Military 40 kg 5,5,5,5,6

    Close grip bench 50 kg 8,8,6


    Benching from the pins : Really enjoyed this exercise. Really put 100% into every rep. Found 80kg easy so moved to 82.5 for final two sets. Will try 85kg for 5x5 next week.

    Decided to do close grip bench instead of skulls. Started a bit too heavy and form was shaky, lighter weight next week and build back up.
    #14
    Clarkson
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    RE: Vetzak's 5x5 journal 2003/07/23 17:53:33 (permalink)
    Looking good mate but why are doing extra reps on the final sets?

    The system works on the basis that you dont go to failure every week, if you complete 5x5 one week you will be moving up the weight the next so theirs a good chance you will go to failure then anyway, so its good to have weeks where you dont go to failure.
    #15
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/23 19:26:48 (permalink)
    Haven't gone to failure.

    In those cases the weight I misjudged the weight, and it was easy to do the 5x5, so I did the most reps I could manage, without failing. It's either that or do another set.
    #16
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/28 09:11:49 (permalink)
    Didn't get to update as I was busy over the weekend.

    Friday 25th July

    Deadlift 100 kg 5,5,5,5,5
    Chin 12.5 kg 5,5,5,4,3
    EZ Curl 30 kg 8,4,3


    Deadlifts felt very easy but I'm currently focusing on strict form. I find myself losing my leg drive as the weights get higher, my weight goes forward and I end up pulling it rather than lifting it, kinda of like a cross between a deadlift and an SLDL. So for now only 2.5 - 5kg increase per week.

    Tried olympic bar curls but wrist pain reared its ugly head with no weight on the bar.

    Did static holds with 105kg, 130kg, 140kg
    #17
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/28 11:48:30 (permalink)
    Monday 28th July

    Squat 102.5 kg 5,5,5,5,5
    SLDL 102.5 kg 5,5,5,5,5
    Standing calf raise 100 kg 8,8,8


    Static holds :
    140kg 3 seconds
    160kg 3 seconds
    170kg 3 seconds
    180kg 3 seconds
    190kg 3 seconds
    200kg 23 seconds

    Really surprised myself with these. I had no idea I could lift that weight let alone keep it up for 23 seconds (got my mamma to time me). I guess the grip work is really paying off.

    Squats and SLDLs - first thing to start to fail is still lower back.

    I was out of breath and dizzy throughout the whole workout. Probably cause I'm an unfit slob, and too many fags and stellas on the weekend... I should really do some HIIT.
    #18
    veganlifter
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    RE: Vetzak's 5x5 journal 2003/07/28 12:02:28 (permalink)
    V, good one on the static holds! Congrats!
    #19
    Vetzak
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    RE: Vetzak's 5x5 journal 2003/07/30 11:48:48 (permalink)
    Cheers V, lol.

    Wednesday 30th July

    Bench Starts 85 kg 5,5,5,5,6
    Military 42.5 kg 5,5,5,5,6
    CG Bench 50 kg 6,6,6
    Swiss ball crunch 15 kg 2 x failure
    COC work


    Good workout. First three sets of bench were a little lacklustre but I really fired up as the reps started to slow down. I was getting wrist pains during benching (from dead stop in rack), I think it was due to me snapping into the reps a little bit - going from a dead stop to full force - instead of slowly increasing force until the bar moves.

    Today was the first time I trained abs in a dragon's age.

    Another little landmark : finally managed to shut COC no.1 with left hand.

    Also I did 3x6 on close grip today. I will probably use this as the rep scheme for my curls as well.
    #20
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