5X5 Journal: A HIT'er Experiment

[go2failure]

Cool. Sounds like you're on track. Personally I'm not huge on macronutrient manipulation- I've started being mindful of simple carbs late at night, but other than that I eat whatever and it doesn't seem to matter what it consists of as long as I don't go overboard. I used to carb-count but since I've stopped I really haven't noticed any appreciable sloppy weight but I sure don't miss worrying about carbs.

Hopefully things go well, but we'll see.


I'm going to be relocating to another state soon, so I will likely miss either week 5 or 6... I dont know whether I should just pick up where I left off or just start over once i get settled in...

 

[Guinness5.0]

You might consider running single factor for a while to gain proficiency in the exercises before running the dual factor program. Madcow advocates having a solid understanding/experience in the movements first. Personally I was new to rowing too, but the other stuff was more-or-less in order (I was a touch-and-go DL'er til about two weeks before running the 5x5). Given your moving situation, it may not be a bad idea to use this time to run it single factor for a bit to solidify your competency in all the exercises used in the program.

Maybe MC will chime in...

 

[go2failure]

Do you mean just take it to week 4 max load, stop there, then start over with week 1 at my new location (about week 6-8)?

 

[Madcow2]

You already started so just run it through and use the 2x per week deload. When you get settled, start a new volume phase. Shouldn't be a huge deal. I see guiness saying something about 'proficiency in the exercises', you are familiar and have time invested in all or almost all of these lifts right?

 

[go2failure]

Yeah, but changing stances on DL's and doing BB rows overhand from the floor...

Those are the only differences for me...

 

[Madcow2]

I wouldn't sweat those too much unless something feels weird to you. Then just scale the single lift appropriately but you should be on track and fine.

Just make sure your back is flat for the rows and they are done with a smooth acceleration curve - jerking from the floor is bad, think about a rower in a crew shell puts oar in the water and pulls with constant acceleration into him, no jerk at the beginning (I know I harp on it but one guy did get hurt because he was new to this movement, didn't realize this, and this program pushes too hard too fast to be forgiving).

 

[blut wump]

I'm beginning to wonder how I managed to survive this program. When I started, I'd never deadlifted; not done bent BB rows for maybe a decade and then only with poor form; only been doing any kind of squats for 6 months and I had a known bad back to the extent that I wasn't prepared to do MP and deads in the same program.

If one takes care to listen and feel what's uncomfortable, the body can be a remarkably robust piece of equipment. I do sometimes wonder whether I'd have been better off having run the single-factor but I have no regrets at diving into the DF version which I feel gave me good improvements.

 

[go2failure]

MC2,


I picked to high a starting weight and I am having to keep my bench #'s the same. Is it wise to start deloading after week 3 on your variation?

 

[Madcow2]

MC2,


I picked to high a starting weight and I am having to keep my bench #'s the same. Is it wise to start deloading after week 3 on your variation?

No, just keep going. As long as you didn't blow more than the bench it'll be okay.

 

[go2failure]

Week 2


Well this week I realized the importance of testing 1RMs and 5RMs before starting a 5X5 program... DUH...

Anyways, I'm feeling soo strong the past few workouts on deep squats. Its as if I've touched muscle I never knew I had and unleashed it. I explode up so strongly now that the bar jerks at the top of the movement, making that nice bar jerking sound. Also my knees aren't aching anymore since I started doing deep, ATF squats.



Day 1:

Squat 5X5 --> 235 (felt stronger)
Incline Bench 1X5 --> 225 (kept the same, barely made it this time)
Rows 1X5 --> 155 (should've started Week 1 at this weight)


Day 2:

Squats 5X5 --> 215 (still feeling strong)
Deadlift 5X5 --> 205 (threw on 20 more lbs, felt good)
Military Press 5x5 --> 115 (harder but still too light)
Pullups 5x5 --> BW (Did 2 sets palms in, & 3 sets palms out--last time I did 5 sets palms in)

Day 3:

Squats 1X5 --> 245 (felt good, I'm not bogging down)
Incline Bench 210 --> 210 (tough, but I squeezed them out)
Rows --> 140 (I'm weak with these, but it's progress)