5X5 Journal: A HIT'er Experiment

[Madcow2]

go2failure - how is your weight gain? You've put a lot of weight on your lifts and while hypertrophy and increased capacity isn't perfectly linear over the short-term, jusging by the increases you should be seeing some significant changes in your development and overall muscle mass.

 

[go2failure]

12 JUN 05 Stats

Injuries:

both ankles sprained twice, pulled right hamstring, sprained/strained back 4 years ago (cautious approach to deadlifts)

Gear: N/A

Supplements: PURECEE, Levorex


6'0 221lbs 10% BF

16.75" arms (cold)
33.5" waist
17" neck
25.5" thighs
17" calves
12.5" forearms (cold)
53.5" chest (over arms)

----------------------------


20 Jul 05 Stats:

17" Arms (cold)
34" Waist (atlhough I ate a 1 lb burger with fries earlier in the day and a full course breakfast+desert 30 mins ago)
17" Neck
26" Thighs
17.5" Calves
13" Forearms (cold)
55.5" Chest (around arms, I do it this way to see the difference between my waist and outermost upperbody)

weight = ??? dont know, I'll edit it tomorrow

Diet - Just about anything protein rich lately (steaks, burgers, chicken) and no cardio for the past 2 weeks.

Gear = NONE

Supplements - PURECEE, Levorex

I have noticed big time composition changes, even though I'm bloated a little from all the food I'm stuffing down. 1-2 weeks of carb depletion and I could have NICE abs with much more pronounced muscularity. I'm probably 9-11% BF range, but its hard to tell with the bloat I have from all the carbs and junk food.

 

[go2failure]

WEEK 7

DAY 1:

Squats 3X3 --> 295 (felt tougher, but still all 9 reps no probs)

Incline 3X3 --> 265, 255, 255 (got all reps first set, but almost failed so I lowered the weight--255 is still 10 more lbs than last time)

Rows 3X3 --> 205 (definitely a good weight--I added 20lbs from last time, I will add only 5-10 lbs next week)

Wrist Rolls --> 2 sets OH X 3 with 45 lbs, 1 set UH X3 with 45 (Still 45 lbs, but damn... its not like rolling it up 3 1/2 feet is easy or anything.

Workout Summary:

All core lifts were easy except for set 1 incline, but I was being stupid with adding 20lbs, so that was my own doing. I will do 265 for all 3 sets next week and do not anticipate any problems moving it. I will add 20 more lbs to squats and 5-10 more pounds to rows.

 

[go2failure]

MC:

Next week will tell me if I'm getting stronger or if I need to start volume again. So far, I've been very pleased will my results. My body has gained some size and muscularity and I've replaced fat with muscle. I am extremely impressed with the amount of strength I've gained over the past 7 weeks.

 

[go2failure]

Week 7

DAY 2:

Squat 3x3 --> 245 (good light squat day)
Deadlift 3X3 --> 295 (No problems standing up with it 9 times on a 20 lbs increase)
Military Press 3X3 --> 165 (Got all 9 reps on a 10 lb increase)
Pullups 3X3 --> BW + 25 (got all reps, but last rep was almost to failure on a 15lb increase)
Wrist Rolls --> 2X3 OH w/ 45lbs, 1X3 UH w/ 45 lbs (tough today after deads and pullups)

Workout Summary:

Strength is still surging, I'll keep up this 2 day per week workout until my weight increases stop. I'm glad I'm deadlifting a 1RM over 315 again. I know I am because of how I stood up with 295. I've never done pullups with extra weight before in my life, so this week was the second week in a row I've done it has really made me feel like a million bucks. Hopefully, I'll be able to do them next week with the 35.


BTW, MC:

I currently weigh 218, so I lost 3 lbs since I started the 5X5. However, I low carbed until 2-3 weeks ago. LIke I posted before, I've really changed the way I look, so I know I've lost fat and gained muscle based on my measurements and the way I look in the mirror

 

[Madcow2]

BTW, MC:

I currently weigh 218, so I lost 3 lbs since I started the 5X5. However, I low carbed until 2-3 weeks ago.

I'll tell you - when you are making serious strength gains it really pays to be eating for muscle. That's the first 5 weeks basically. Carbs really help with the gains and eating enough calories to gain weight not not be losing it is just essential.

Well, you are lighter but almost every measurment is up significantly so you got some solid body recomposition going on and that's pretty staggering considering you started at 10% bodyfat and around this mark and below pulling this off becomes almost impossible and really slashes potential muscle gain.

I guess there's no point in thinking about how much muscle you may have packed on if you were working in caloric surplus the whole time but seeing you managed that feat starting at 10% and actually restricted calories as evidence by weight loss - it makes me really wonder. At the same time if you feel strongly about adding muscle I think you are really better off not knowing though.

Still, starting at 10%, under caloric restriction as evidenced by net weight loss, increasing measurements significantly and getting a lot stronger is a real testament to your efforts here. You had to work hard to make that happen - I'm definitely impressed given the conditions you put yourself under.

 

[go2failure]

I'll tell you - when you are making serious strength gains it really pays to be eating for muscle. That's the first 5 weeks basically. Carbs really help with the gains.

Well, you are lighter but almost every measurment is up significantly so you got some solid body recomposition going on and that's pretty staggering considering you started at 10% bodyfat and around this mark and below pulling this off becomes almost impossible and really slashes potential muscle gain.

I guess there's no point in thinking about how much muscle you may have packed on if you were working in caloric surplus the whole time but seeing you managed that feat starting at 10% and actually restricted calories as evidence by weight loss - it makes me really wonder. At the same time if you feel strongly about adding muscle I think you are really better off not knowing though.

Still, starting at 10%, under caloric restriction as evidenced by net weight loss, increasing measurements significantly and getting a lot stronger is a real testament to your efforts here. You had to work hard to make that happen.

MC,

Thanks for the tips!

Yeah, I had to make a decision on what I wanted when I started and I decided to focus on the strength and hardness benefits I could obtain if the program worked. Well, it did work and I know that if I start over again with the volume I'll probably eat my family out of house and home.

I chose the hardness/strength because I will be seeing my wife and son for the second time in 10 months next week and I wanted to look good just for that occasion. I've only been "stuffing" myself recently to try and catch a little growth rebound and volumization.

All things considered and experienced. I will do it the right way with the diet being positive caloric expenditure and the weights being more accurate 5RM sets. I want to thank you for your encouragement and , yes, mentorship throughout the program. I can imagine that seeing the same old bullshit about 40 sets every workout 4 days a week can make you annoyed. I'm just glad you cared enough to share your knowledge with everyone here.


EDITED TO ADD:

BTW MC, next time I start with volume I wont have to deal with moving/relocating and missing workout days. It should be a more regimented and productive schedule IMHO.

 

[go2failure]

WEEK 8


DAY 1:

SQUATS 3x3 --> 315 (20lbs more than last time and still going)
INCLINE BENCH PRESS 3x3 --> 265 (got all 9, barely)
ROWS 3x3 --> 215 (tough, but got all reps)
SEATED KNEE-INS --> 100 REPS
WRIST ROLLS --> 2x3 OH w/45 , 1x3 UH w/45 (rolled it up much faster this time and got a HUGE pump)


Workout Summary:

I could try another week with this 2 day per week version of Deload/Intensity. I'm still gaining and I dont see the need to stop doing it if that's the case. Squat actually required some effort this time. I felt good and strong today. Next week will be week 9 and I am thoroughly satisfied up to this point.

 

[Madcow2]

MC,



I chose the hardness/strength because I will be seeing my wife and son for the second time in 10 months next week and I wanted to look good just for that occasion. I've only been "stuffing" myself recently to try and catch a little growth rebound and volumization.

Snip

BTW MC, next time I start with volume I wont have to deal with moving/relocating and missing workout days. It should be a more regimented and productive schedule IMHO.

Ahh, I forgot about that. I'm actually almost certainly to relocate in the fairly soon and it could be anywhere in North America or as far as London. No doubt, I'll be away from home until I can get the family there and deal with housing. Hopefully it won't be 10 months or anything on that scale.

Anyway, really glad you are pleased. You certainly worked hard at it.

 

[go2failure]

Ahh, I forgot about that. I'm actually almost certainly to relocate in the fairly soon and it could be anywhere in North America or as far as London. No doubt, I'll be away from home until I can get the family there and deal with housing. Hopefully it won't be 10 months or anything on that scale.

Anyway, really glad you are pleased. You certainly worked hard at it.

Well I'm still going. I'll be sure to give final summary and measurements.