mrRuckus' 5x5 madcow/bill starr journal

[mrRuckus]

cmdrfunk's 5x5 Journal

I'm doing the program described here.
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Haha, yeah i know. When will mrRuckus' just choose a program? My last journal is over; i never did start that program. I have a friend who started this program the same time as me and it looks promising. I kind of like the simplicity of just a few of the major compound lifts. I'll add in the accessory work as I go along but right now my body needs to adjust to this type of lifting. I'm sore as hell right now.

I'm sticking to this for at least 12 weeks. I eat pretty well and consistently and work hard so I expect good gains.

Weights are in pounds.
Sets are 5 reps unless otherwise noted.

I have platemates (magnets) which allow me to add 2.5 lbs total to either a barbell or dumbbell so that's why you'll see weights such as 52.5 and 67.5.

My "bent over rows" are basically pendlay rows as described in the link above. They're done with your back parallel to the ground.


Mon 7-3-06
Squats
100, 125, 155, 180, 205

DB Flat Bench
35, 42.5, 52.5, 60, 70

Bent Over Row
75, 95, 115, 135, 155

Weighted Hyperextensions
45 x 8, 45 x 8

Weighted Decline Sit ups
45x5, 45x5, 45x5

Wed 7-5-06
Squats
100, 125, 155, 155

Standing Military Barbell Press
60, 70, 80, 92.5, 100x5 (shouldn't have done the 100x5 but i forgot the sheet and that there's only 4 sets of these)

Deadlift
145, 175, 205, 232.5

Fri 7-7-06
Went to visit my family in another state for the weekend July 4th holiday. Yeah a few days late i know. Bad time to start a new workout plan, huh?


Mon 7-10-06
Squats
102.5, 130, 157.5, 182.5, 210

DB Flat Bench
35, 45, 52.5, 62.5, 72.5

Bent Over Row
77.5, 97.5, 117.5, 140, 165


Wed 7-12-06
Squats
105, 130, 157.5, 157.5

Standing Military Barbell Press
60, 70, 82.5, 95

Deadlift
135, 180, 210, 240


Fri 7-14-06
Squat
105, 130, 157.5, 185, 215x3, 157.5x8

DB Flat Bench
35, 45, 52.5

BB Flat Bench
175x5, 155x5, 155x5

Bent Over Row
82.5, 105, 125, 145, 171x3, 125x8

Dips
(BW+40) x 7, (BW+40) x 4, (BW+40) x 3 (shootin for the 5-8 range for each set)


Ok, I'm confused about something. I had started using DB flat bench instead of barbell because I usually don't have a spotter. Sometimes no one else is even in the gym. I workout in a small gym on the military base annex I work on (i'm a civilian though). I'm not sure if i'm even supposed to be able to do DBs for that exercise instead of barbell since i hadn't been able to find any mention of it. I figured it was okay.

Anyway, lifting up the dbs to get them into position is too hard especially with how sore my lower back has been from this program. The worst part is the platemates don't allow me to sit the dbs on my knees to kick them up into position since they'd get knocked off. I'd basically have to curl them into position before i lied down. I don't know about you but i can't db curl 75 lbs.

So is there a way to use the dbs? Am i even allowed to use them on this program? I use barbell for everything else. It's hard to add 1-2 pounds to a dumbbell every session, which is basically what a 2.5% increase from the previous session comes out to (70 lbs * .025 = 1.75)

 

[mrRuckus]

Today's Workout

Week 3.

Monday July 17

Squat
107.5, 135, 160, 187.5, 215 x 5,5,5,5,5!!

Barbell Bench
85, 107.5, 127.5, 150, 171 x 5,5,5,5,5!!

Row
85, 107.5, 127.5, 150, 170 x 5,5,5,5,5!!

Hyperextensions
45 x 8, 50 x 8, 55 x 8 - how are you even supposed to do these? reps? weight?

Decline weighted situps
45x8, 45x8

Ab machine
35x10,35x10


Funny how i'm sore as hell all day and then when i start to lift it all goes away and i actually feel better. Earlier today i didn't think i'd even finish squats but i think i could've done 6 or 7 reps on the last set.

 

[Warboss Alex]

nice workouts.

for hypers and abs I'd keep the reps 10-20. also I wouldn't go to war on the logbook with them. try to get more reps but there's no need to slap on weight every workout. these are accessory lifts, not your main growth-inducing compounds.

 

[mrRuckus]

Thanks for the tip, Sir Warboss.

-----


I've been looking around at other forums of guys doing 5x5. I've noticed that even though a lot of them bench more than me or squat more than me that those same people i can out row by 10-20-30 lbs... and i even know for damn sure i'm doing my rows at 90 degrees, which are supposed to be harder than the typical 45 degrees. I don't really feel like my back is so strong. I mean, I can't really do more than 6 pullups.

Maybe they cheat on their squats and bench and i'm actually equal to them in strength. I definitely touch my chest on bench and my hammies touch my calves on squats.

Shrug just my observation. It's my journal!

--

I'm going to do rack chins sometimes on Wednesdays when I'm feeling chipper. The program says pullups are allowed that day if you want but i hate pullups. They just damper my spirits. It's easier to raise weight on rack chins. There's no point floundering trying for an extra quarter rep every Wednesday when I can either add weight or a couple more reps to another exercise for essentially the same muscles.

 

[Warboss Alex]

Everyone is different man and yes, their squats may not be a2g, their benches not right etc.. doesn't matter, just concentrate on your form and your strength gains and you'll be fine.

For people who struggle with pullups/chinups then rack chins or an assisted chin machine is the way to go. Also rack chins are easier to progress with because your bodyweight isn't involved so much - I love them.

 

[JoeBlack]

AWESOME, I just started this routine.

I got a bit of lifting behind my belt as it is but its a great routine.

Be careful not to hit failure on them, it will be a little too much. Just focus on progressing each week and you will be good.

I like the whole idea of building a good base round the big exercises. If you can squat, bench and deadlift heavy weights, you will be a big fella.

 

[JoeBlack]

Also, I am using ETS (http://atlargenutrition.com/nutrition_detail.php?products_id=5) for recovery and its working great. Less soreness and feeling more refreshed for workouts!

 

[mrRuckus]

Also, I am using ETS (http://atlargenutrition.com/nutrition_detail.php?products_id=5) for recovery and its working great. Less soreness and feeling more refreshed for workouts!

I just started taking more glutamine during the day hoping it'd speed recovery. Some people have really good results with high dosages. I'll go for like 15-20g a day and a bit more after my workout and see how it goes. It might not do crap but since i have it i might as well see.

I actually have glutamine peptides which are apparently better but they don't mix for **** and clump. But i gulp it down off the top of my drink and chase it with some crystal light lemonade. It's fine.

 

[mrRuckus]

Be careful not to hit failure on them, it will be a little too much. Just focus on progressing each week and you will be good.

Hmm i dunno about that! I can already feel my top set of 5 creepin up on me and getting to be a struggle. That 5th rep of 5 just might be my failure point soon! I finish this week.. get back to my previous top 5s last week.. then onto new records! Gonna be tough. 5 lbs a week shouldn't be too bad. *gulp.* i hope.

 

[Warboss Alex]

failure at the 5th rep is fine. if you miss the rep you miss the rep, if you don't, you don't - was it an improvement over last week's workout? that's what you should be asking yourself.

seriously, training to failure or not training to failure is one of the most overtalked, overhyped, overanalysed things in bbing. are you getting progressively stronger at a reasonable pace by training to failure? stay with it. are you finding it hard to add weight or reps every week? stop a rep before failure or two reps before failure or whatever.

personally I've just gone for my reps. if I fail before I get there I fail, big deal. next week I'll be more prepared for the weight.

 

[mrRuckus]

get back to my previous top 5s last week...

I meant to say Ill get back to my previous top 5s next week.

seriously, training to failure or not training to failure is one of the most overtalked, overhyped, overanalysed things in bbing. are you getting progressively stronger at a reasonable pace by training to failure? stay with it. are you finding it hard to add weight or reps every week? stop a rep before failure or two reps before failure or whatever.

Yea i don't really see the point. Any progress is still progress even if it's 2-3 more reps than last week... or 2 more lbs. While i'm still a newbie i hope to milk it for all its worth before i can't linearly progress anymore so easily.

The one thing i like about this program is that i have a specified goal right there in front of me. I *have* to get the 5th rep of the 5th set or i cry all night so i'll give it absolutely everything

 

[mrRuckus]

Wed 7-12-06
Squats
107.5, 135, 162.5, 162.5

Standing Military Barbell Press
60, 72.5, 85, 97.5

Deadlift
155, 182.5, 215, 245

Ab machine
55x10

depending on the angle of the seat the ab crunch machine gets much easier. meh screw it.

 

[JoeBlack]

I agree theres no big deal in going to failire in this routine.... Particularly on the last set... Its a fairly demanding routine though, so going to failure consistently could lead to over-training....

I normally hit about 95% on my last 5 reps on my last set... Sometimes to failure... But,.. I am only on it for 2 weeks so far! As I get stronger and more ambitious I may get to failure more.

 

[mrRuckus]

I normally hit about 95% on my last 5 reps on my last set... Sometimes to failure... But,.. I am only on it for 2 weeks so far! As I get stronger and more ambitious I may get to failure more.

If you're getting so close to failure on any sets in your second week I think you set your starting weights too high. Either that or you don't know what true failure is!

 

[mrRuckus]

Week 4.

Monday July 26

Squat
110, 137.5, 165, 192.5, 220

Barbell Bench
90, 109, 131, 153, 175

Row
90, 109, 131, 153, 175

Hyperextensions
35 x 12, 35 x 12

Decline weighted situps
35x12, 35x8

I missed Friday since I spent the day moving.

 

[mrRuckus]

Wed 7-26-06

Squats
110, 137.5, 165, 165

Standing Military Barbell Press
62.5, 75, 87.5, 100

Deadlift
155, 187.5, 220, 250

Rack Chins
BW x 10, (BW+35) * 6

Ab Machine
45x10, 45x10, 45x7


Deadlifts are going great! I feel like I could do so much more weight when a while ago if i was around 250-260 my form was slipping. They're so much easier with wrist straps too. Yea i know, but i'm not giving much of a poo about wrist strength. It'll go up even with straps as the weight goes up. I'd rather be worrying about my back safety and the like rather than my fingers barely holding onto the bar. It feels so much more secure with the straps... almost like an extension of my body rather than something i'm dragging around. Oh yea i do do most of the warmup sets without the straps too.

 

[mrRuckus]

Wed 7-12-06
Squats
107.5, 135, 162.5, 162.5

Standing Military Barbell Press
60, 72.5, 85, 97.5

Deadlift
155, 182.5, 215, 245

Ab machine
55x10

depending on the angle of the seat the ab crunch machine gets much easier. meh screw it.

this workout should've been dated the 19th

 

[mrRuckus]

Week 4 continued...

Friday July 28
Squats
110, 137.5, 165, 192.5, 225x3, 165x8

Bench
90, 110, 132.5, 155, 180x3, 130x8

Row
90, 115, 132.5, 155x5, 115x8

Closegrip Bench Press
145x8, 145x8, 145x4

Haha, i got pissed and didn't do dips because i cut my finger trying to put on the weight belt. I was a little surprised at my weight on closegrips because the last time i did them not on the smith machine i was pretty wobbly at lower weight but this was smooth sailing.

I've come to the conclusion that my rows are artificially high a little bit. I'm just jerking too much to get up the last two sets. So i'm lowering the weight. I was supposed to do 180 lbs but that's just not happening. I need to do it a lot smoother keeping a strict 90 degrees with the floor.




Week 5.

Monday July 31

Squat
115, 140, 170, 200, 225

Barbell Bench
90, 115, 135, 155, 180

Row
85, 105, 125, 150x5

Hyperextensions
35 x 15, 35 x 15


Rows still aren't right. I'm going to do them at 155 on Friday. That's just about right for what I'm capable of doing 5x5 on without moving my hips too much. I was aiming for 170 lbs today but after my 155 set i knew i'd never make 170 with proper form.

Now that i'm breaking records every week i'm wondering if i'm capable of going up 10 lbs in a week if i should.. or just stick with an ~5 lb progression a week.

Man hypers are KILLER on my lower back at 15 reps! wooo... Nothing that "hurts" but it burns while doing them... I'm kinda wondering how to do something like 37.5 lbs instead of 35. I thought i'd do something like 35x12 then 35x15 the next week. Then bump it up 2.5 lbs and do 12 again then 15 the next week at the same weight...etc. Just a nice slow progression in the 12-15 rep range. Oh hey i just realized i could stick my 1.25 lb magnets on a 35 lb plate

I'm looking forward to softball being over so i can do a little bicep work and see if i've actually progressed in that area having not done any direct biceps in months. Of course now i'm hearing i might be in for a fall coed league after the summer season is over so that might not happen... but then again coed is only once a week so i might be able to pull off one lift a week of biceps anyway.

 

[mrRuckus]

Wed Aug 2 2006

Squats (light day)
115, 140, 170, 170

Military Press
65, 80, 90, 102.5

Deadlift
160, 195, 225, 257.5

Rack Chins
BW x ~10, (BW+35) x ~8

 

[mrRuckus]

Fri Aug 4 2006

Squats
115, 140, 170, 200, 230x3

Bench
90, 115, 135, 160, 185x3, 135x8

Row
80, 100, 120, 140, 160x3, 125x8

Closegrip BP
150x8, 150x7, 150x5