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Hot!Wayne's 5x5

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wayne_202
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2017/01/02 15:34:09 (permalink)

Wayne's 5x5

I've been gyming on and off for a few years now but I was that guy with my mate that always neglected legs. Started up again in October and slipped into the same routine of chest back shoulders arms etc only.
I've decided nows the time to crash course my legs to get some strength and get more even body muscle groups.

So the 5x5 strongman workout seems the way to go. Looks great to up all my compounds. I like the app too as it keeps it easy to track what I'm doing and when.
I've read all of Brett's journal and it's incredibly inspirational. So thought I'll start my own for me to look back on, hopefully ask people's advice and post up videos to keep check on my form.

Currently I can bench 80kgx6, deadlift 110kgx8. Did squats the other day first time pretty much ever and did 60kgx6 but looking at videos realised how terrible my form was.(knees bow in, pushing with toes, leaning forward too much)

So today was the first day.

Squat
5x5@bar

Bench
5x5@40kg

Row
5x5@30kg

1mile on bike @ level 6 in 3.55 mins

I felt my legs working well straight after squats. Was really trying to focus on form after watching youtube videos on squat form.
Bench and rows I didn't feel at all but that will come later in the programme when the weight catches up with what I was previously doing.

Currently I'm 14 half stone of mainly fat :( I'm not looking to go mad at loosing it, slowly loose a bit I guess but main aim is bulking this year.
I want to stick with the programme until every lift I can get a reasonable pb in. Then move to higher reps with the extra strength.
Long time goal Is mass, bulky look.

Thanks for reading
post edited by wayne_202 - 2017/01/09 19:48:52
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    Brett
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    Re: Wayne's 5x5 2017/01/03 03:59:34 (permalink)
    wayne_202
    I've read all of Brett's journal and it's incredibly inspirational. So thought I'll start my own for me to look back on, hopefully ask people's advice and post up videos to keep check on my form.



    So I saw this and thought "Whay! Another 5x5 journal!" And then I read that and went all "Awww shucks!" 
     
    Welcome to the journals section mate and glad to see you like my journal. 5x5 gets very tough but stick with it and I guarantee you will see improvements, provided you are eating well.
     
    It is worth taking some before pics and measurements also. I've posted mine but you obviously don't have to if you don't feel comfortable. I'll be putting up some comparison pics when I hit 6 months on the journal. 
     
    Form as you are aware is extremely important in my book. The light weight at the beginning gives you plenty of opportunity to learn the correct way before going heavy. I recommend having a look at dirtyvest's vids where he squats, his form is spot on and is what I aim to do every session. Don't be afraid to post your own vids too for pointers. 
     
    Lots of very knowledgeable and friendly folk here that will put in their own two cents.
     
    Best of luck mate!
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    wayne_202
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    Re: Wayne's 5x5 2017/01/04 20:05:37 (permalink)
    Brett
    wayne_202
    I've read all of Brett's journal and it's incredibly inspirational. So thought I'll start my own for me to look back on, hopefully ask people's advice and post up videos to keep check on my form.



    So I saw this and thought "Whay! Another 5x5 journal!" And then I read that and went all "Awww shucks!" 
     
    Welcome to the journals section mate and glad to see you like my journal. 5x5 gets very tough but stick with it and I guarantee you will see improvements, provided you are eating well.
     
    It is worth taking some before pics and measurements also. I've posted mine but you obviously don't have to if you don't feel comfortable. I'll be putting up some comparison pics when I hit 6 months on the journal. 
     
    Form as you are aware is extremely important in my book. The light weight at the beginning gives you plenty of opportunity to learn the correct way before going heavy. I recommend having a look at dirtyvest's vids where he squats, his form is spot on and is what I aim to do every session. Don't be afraid to post your own vids too for pointers. 
     
    Lots of very knowledgeable and friendly folk here that will put in their own two cents.
     
    Best of luck mate!


    Cheers matey, been watching lots of youtube videos by a guy called Alan thrall. I find he explains everything easily to take it in. Squats form is much better after seeing how there meant to be done. Just need to ensure I don't keep pushing through my toes.
    I will get some pics up as will be nice to look back and see improvements and what I don't want to go back too :D. That's if a fatty like me can fit in a picture hahaha

    So today's efforts were
    Squat 5x5@25kg
    Shoulder press 5x5@25kg
    Deadlift 1x5@60kg
    1.5 miles on bike

    Was a good session still feels incredibly light and had to go up by 5kg instead of 2.5 as the gym are ordering 1.25kg plates atm.
    But felt legs and could imagine what the presses and deads will feel like. Really excited for when the Weight gets up ;).
    #3
    Brett
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    Re: Wayne's 5x5 2017/01/05 13:41:44 (permalink)
    Nice one mate. 5kg I think is fine whilst it is so light, but you will want to slow to 2.5kg progression when it gets tough.

    Squats occur twice as often as every other lift so you might find you continue +5s on them for some time while you are doing +2.5 on squats.
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    wayne_202
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    Re: Wayne's 5x5 2017/01/05 17:18:31 (permalink)
    Cheers fella, what week did you find the weight was starring to get challenging? I'm know it's different for everyone just wondering.
    I'm guessing it's going to be like week 3-5 if u add 5 each sesh?
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    wayne_202
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    Re: Wayne's 5x5 2017/01/06 20:00:53 (permalink)
    So today's workout.

    Squat 5x5@30kg
    Bench 5x5@50kg
    Row 5x5@35kg
    1 mile on cycle

    Again felt the squats. Realising I seem to lean forward when pushing up. So really trying to nip that in the bud.
    I think I may struggle getting to any real weight I'll be proud of with squats my legs are so weak. It will come in time I'm sure. Just may be a lot of time haha.
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    wayne_202
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    Re: Wayne's 5x5 2017/01/09 20:17:20 (permalink)
    Today was good,feeling stronger in the legs. Got a video of some of my squats would be good on your feedback. I know there not great but would like to know what you all feel I can improve on. ( too much leaning forward I think). Please excuse the camera man thinking he's a funny guy.

    Squats 5x5@35kg

    Overhead press 5x5@ 30kg

    Deadlifts 5x5@ 70kg (did 5 sets as it's still all fairly light)

    Got a big meat order from musclefood today too. Seems very convenient and fairly priced.

    Thanks for reading
    #7
    1BigDream
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    Re: Wayne's 5x5 2017/01/09 20:19:55 (permalink)
    goodluck mate 
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    wayne_202
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    Re: Wayne's 5x5 2017/01/09 20:25:51 (permalink)
    Maybe I won't upload the video. Keeps saying mp4 not allowed. It's 16.72mb is that too big?
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    Brett
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    Re: Wayne's 5x5 2017/01/10 02:16:47 (permalink)
    wayne_202
    Cheers fella, what week did you find the weight was starring to get challenging? I'm know it's different for everyone just wondering.
    I'm guessing it's going to be like week 3-5 if u add 5 each sesh?



    Hey bud. From memory squats became tough about week 7. I jumped to 5kg progression and back again on benches and deads (as they wouldn't have been tough until about week 12) which turned it into week 9/10.
     
    wayne_202
    Again felt the squats. Realising I seem to lean forward when pushing up. So really trying to nip that in the bud.
    I think I may struggle getting to any real weight I'll be proud of with squats my legs are so weak. It will come in time I'm sure. Just may be a lot of time haha.



    I would suggest just sticking with 2.5kg progression if form is a big problem. If you go up too quick your body will find 'cheat' ways to get the weight up which will lead to injury. One thing I found that works is to look up a little higher than eye level and focus on that point. By squeezing the bar, lats and keep looking up it is easier to avoid going too far forward.
     
    Vid would be great. I frequently upload 100mb+ vids so the size isn't an issue. Doesn't seem to like your mp4 format so you might have to save in another format or convert it in some fashion. Plenty of free programs on the web. Well worth doing IMO.
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    wayne_202
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    Re: Wayne's 5x5 2017/01/11 20:54:01 (permalink)
    Form seemed better today. Really focusing on it and slowing everything down.

    Squat 5x5@40kg
    Bench 5x5@60kg I know that's a 10kg jump but still felt very easy and form is fine.
    Rows 5x5@40kg

    No cycle today... had to be out quick.

    Thinking about squeezing in an hour cycle on Sat and Sunday mornings to shed a bit of the belly I hope. the Mrs likes her lay ins, she will be happy haha.
    #11
    wayne_202
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    Re: Wayne's 5x5 2017/01/13 21:44:38 (permalink)
    Today's sash was brilliant. Really hooked on the 5x5, keeping me well interested/driven.
    Squat 5x5@42.5
    Ohp 5x5@35
    Deadlifts 5x5@ 80
    I no it only says 1set but still had loads of energy so did 5 as it's still lite.
    Guna try and get a few miles on the bike 2mo if the weathers dry.
    #12
    TOOLMONKEY
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    Re: Wayne's 5x5 2017/01/13 22:03:59 (permalink)
    wayne_202
    Today's sash was brilliant. Really hooked on the 5x5, keeping me well interested/driven.
    Squat 5x5@42.5
    Ohp 5x5@35
    Deadlifts 5x5@ 80
    I no it only says 1set but still had loads of energy so did 5 as it's still lite.
    Guna try and get a few miles on the bike 2mo if the weathers dry.



    If I were you I would keep with the 5x5 on the deadlifts as opposed to the 1x5, it simply isn't enough volume to make any decent progress.

    Strongman results
    6th December 2015 - Novice Joint 6th out of 8
    5th March 2016 - Novice Joint 14th out of 25, 4 pb's
    5th June 2016 - Novice 11th out of 14, 2 pb's
    25th February 2017 - Novice



    #13
    wayne_202
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    Re: Wayne's 5x5 2017/01/14 10:09:21 (permalink)
    Roger that. I love Deadlifts.
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    wayne_202
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    Re: Wayne's 5x5 2017/01/14 10:12:22 (permalink)
    Went out for 45min cycle in the rain this morning. Very hilly. Then decided to stop raining 5 mins before getting in and is now sunny haha.
    Really refreshing way to start a Saturday
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    wayne_202
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    Re: Wayne's 5x5 2017/01/15 11:03:57 (permalink)
    Another cycle today. Just over 10km. 45mins. Where I live is very hilly so is a great workout.

    Also took some measurements to compare with lasts weeks that I took for the suc. I'm pretty much the same weight but lost 2inches on the waist and gained 2 inches to my legs :D
    Must be doing something right.
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    wayne_202
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    Re: Wayne's 5x5 2017/01/16 19:18:02 (permalink)
    Training on my own today. The gym was soooo busy can't wait for jan/Feb to be over and most of the newbies realise it's not for them and bugger off.

    Anyway.
    Squat 5x5@45kg
    Bench 5x5@70kg
    Bent over rows 5x5@45kg.

    All felt good.

    Bring on Wednesday.
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    Brett
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    Re: Wayne's 5x5 2017/01/18 05:13:28 (permalink)
    Coming on good mate!
     
    See how you go on the deadlifts 5x5. I did alright on one set. Down to the individual.
     
    Most important thing is not to compromise form obviously.
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    wayne_202
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    Re: Wayne's 5x5 2017/01/18 21:26:51 (permalink)
    Cheers buddy. The form feels good. Squats form is the one that I continually feel I need to focus on. Got a belt cheap on eBay so had a play with that today with the squats. Never used one before. I found it a very helpful tool. Will bring that out when I struggle. I'm guessing it's not great to use all the time as don't want to rely on it

    Squats 5x5 @50kg
    Ohp 5x5@ 40kg
    Deadlifts 5x5@90kg.
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    wayne_202
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    Re: Wayne's 5x5 2017/01/18 22:02:59 (permalink)
    https://youtu.be/w2tf6Z-Cppc

    Here's a video. Unfortunately it's probably the worst set of the day (last one) but please tell me where I'm going wrong.
    #20
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