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my 5x5 results

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the block
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2004/01/09 00:48:10 (permalink)

my 5x5 results

COPIED AND PASTED FROM MY JOURNAL.


this is the progress i have made from start to finish:

bench press- start = 95 kg. finish = 103.5 kg. got as far as 105 kg but couldnt do 5 sets of 5.

military press- start = 45 kg. finish = 67 kg.

dumbbell incline - start = 25 kg. finish = 45 kg

deadlift. start = 80 kg. finish = 147.5 kg

barbell rows. start = 55 kg. finish = 90 kg. had to switch at 92.5 kg to wide chins due to injury.

barbell curls. start = 45 kg. finish = 41 kg. went backwards due to injury and wanting to eliminate any cheating.

squats. start = 90 kg. finish = 155 kg.

sldl. start = 60 kg. finish = 135 kg.

weighted crunches. start = 32 kg. finish = 47 kg.


on most exercises i have made ok progress. bench press is not impressive but maybe 2 exercises were too much. i can curl more for barbell curls but i hate using form which is not strict and i get more for my money doing them strict. i am certain i plateaued on these 2 exercises. bench press i think was due to no direct tricep work and maybe the workload and barbell curls due to lower back and forearm. but i am not complaining.
the weights i started with were easy enough due to uncertainty regarding possible weight increases and incorrect form on many exercises and a lower back injury. i have been able to find my feet and get a better idea of how i should train and it has been a welcome change to the normal drudgery of training financed by ignorance.

next time round i will do:

push.
barbell bench press
standing dumbbell military press
tricep dips

pull.
deadlift
wide chins
standing dumbbell curls

legs.
squats
sldl
weighted crunches.

havent bothered with 1 rep maxes so i dont know what they are. i have put on 12 pounds - although not all muscle but i dont care. now weigh 14 stones and 12 pounds.

thanks to all of you for your advice and encouragement.

#1

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    Skrewdriver
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    RE: my 5x5 results 2004/01/09 16:03:10 (permalink)
    Fantastic progress mate.

    You haven't mentioned, unless i've missed something, how many weeks this progress was made in? Sorry, I haven't read your whole journal.

    So on your new regime you're gonna start flat barbell benching... - what king of benching were you doing before?

    Also - were you doing back or front squats before? - what you gonna do next?

    #2
    PauliE
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    RE: my 5x5 results 2004/01/09 16:58:17 (permalink)
    I've made huge strength gains also, like you on everything bar the bench press.
    #3
    Skrewdriver
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    RE: my 5x5 results 2004/01/09 17:03:13 (permalink)
    I'm making good gains on everything bar shoulder press and SLDL.. - dips have slowed too (?).

    Re. bench: I made good progress after swapping from (four months of) flat dumbell benching to flat barbell benching...

    #4
    Blood Sport
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    RE: my 5x5 results 2004/01/09 17:53:33 (permalink)
    That's Great! Well Done Mate! Bump for Q: How long Did it Take?
    #5
    the block
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    RE: my 5x5 results 2004/01/10 00:22:02 (permalink)
    that took me 12 weeks. i was doing flat barbell benching before and will stick to it as i want to improve. i was doing back squats and will stick to them since they are bloody hard work.
    #6
    Snaeke
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    RE: my 5x5 results 2004/01/10 01:25:39 (permalink)
    quote:
    Originally posted by the block

    that took me 12 weeks. i was doing flat barbell benching before and will stick to it as i want to improve. i was doing back squats and will stick to them since they are bloody hard work.



    You're damn right back squats are bloody hard, especially if you've never done them before like me. Next week when I start into the same routine(except I'll be doing 3x8 for first 12 wks), I'll be lucky if I would be able to put any weight on the bar. [:p]
    #7
    Big-AL
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    RE: my 5x5 results 2004/01/10 08:48:02 (permalink)
    IMpressive, especially, squats deadlifts and rows - keep up the good work!

    AL
    #8
    veganlifter
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    RE: my 5x5 results 2004/01/10 08:51:15 (permalink)
    fantastic gains block, you should be proud mate!
    #9
    Big-Ron
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    RE: my 5x5 results 2004/01/10 10:22:03 (permalink)
    Very impressive!

    Your deadlift progress is pretty outstanding a rate of 12.5lbs added per week every week!

    Im at week 6 and my deadlift is starting to slow, although my weak grip is playing a big part in the gains
    #10
    GymCatt
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    RE: my 5x5 results 2004/01/10 10:51:51 (permalink)
    Amazing progress mate . Keep it up
    #11
    the block
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    RE: my 5x5 results 2004/01/10 23:24:11 (permalink)
    cheers guys. the real test is my next bash since i have now found the weights that i can work with without having to start light.
    #12
    bluenun
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    RE: my 5x5 results 2004/01/11 14:43:45 (permalink)
    Great strength gains. What were your size gains like or is that not a concern for you?

    Also did your calves grow without the need for adding any raises?

    Where do you hold the weight on your weighted crunches? I have trouble holding a couple of 6kg plates on my delts :)
    #13
    Frankie NY
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    RE: my 5x5 results 2004/01/11 15:57:24 (permalink)
    quote:
    Originally posted by bluenun

    Great strength gains. What were your size gains like or is that not a concern for you?


    12 weeks is too short a period of time to experience any measureable size gains. Just having the measuring tape more loose or more tight can easily account for 1/4 - 3/8 of an inch. For size gains think in periods of 6 months, not 12 weeks.

    For 12 week periods it's better to look at bodyweight and how tightly your clothes are fitting, the ones that don't shrink.
    #14
    the block
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    RE: my 5x5 results 2004/01/12 00:55:57 (permalink)
    quote:
    Originally posted by bluenun

    Great strength gains. What were your size gains like or is that not a concern for you?

    Also did your calves grow without the need for adding any raises?

    Where do you hold the weight on your weighted crunches? I have trouble holding a couple of 6kg plates on my delts :)



    didnt take any measurements so calves etc... dont know.
    re - clothes fit. that has been an indicator for me. gone up a size in tracksuit bottoms and t shirts. though it was due anyway. did put on weight - 12lbs, a mixture of chubb and the good stuff (waistline is an indication)

    weighted crunches? i take the easier route of ropes on a machine and pulling down on it.
    #15
    IrishRunt
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    RE: my 5x5 results 2004/01/12 03:54:22 (permalink)
    quote:
    Originally posted by Bengdogg

    Amazing progress mate . Keep it up

    #16
    turbo
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    RE: my 5x5 results 2004/01/12 14:43:03 (permalink)
    Excellent progress. Im 8 weeks into a similar 5x5 program, so its good to compare against my own performance.
    #17
    rabbyrow
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    RE: my 5x5 results 2004/01/12 18:30:55 (permalink)
    i think 5 sets of 5 is a good way to bulk along with seriosu strength, its always worked for me
    #18
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