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5x5 journey to incredible strength

19/10/2012
Wendlers 5/3/1 bench

Swapped bench for incline bench today
20 min warm up on bike

Incline
135x20(pr! Warm up.)
155x5
185x3
205x1
225x1(PR!!!!)

Explosive dips
(4sets of 15ish)

High pully cable flys
25 lbs(4 sets of 12 very strict form)

Explosive incline
135x5x4x4

Preacher curls (25 plate /side of ez curl bar)
4 sets of 12 (strict form tight squeeze)
Super set Db hammer curls
35lbs x10

Very good workout again. Fueled by anger and confusion .. And blue oyster cult lol




Ride it like you stole it!!
 
Hey bro I like your log there is a lot of good information here. I've just come off an HST cycle and did the madcow 5x5 before that. I'm thinking about switching to the Wendler because I'm curious to see how my body responds to a 4 day body part split with more isolation compared to full body all compound split. I also like that Wendler retains a strength component rather typical higher rep only body building routines. Can you comment on what factors influenced your decision to start?

My stats are 6' 190 lbs 12 - 14% b.f. 5rm maxes are: squat 330 dead 360 bench 225 military press 135 bent over rows 205ish (still havent hit the max yet). I'm currently cutting and not sure whether I want to start bulking or not (recently moved to socal, can take shirt off often lol) so does Wendler need caloric excess to work properly?

Thanks for any help!
 
If I may chime in- 5/3/1 allows for flexibility- one can get strong On it without gaining weight. You can also use it for mass gain.
Or use it to maintain/gain strength while losing fat.

PS- really good read-buy the book
 
Buildingup24 said:
If I may chime in- 5/3/1 allows for flexibility- one can get strong On it without gaining weight. You can also use it for mass gain.
Or use it to maintain/gain strength while losing fat.

PS- really good read-buy the book
Click to expand...

Allows u to add Hypertrophy work while getting mad strong
 
Hey, thanks for dropping In. What was appealing to me about wendlers was the fact that I could still hit up other exercises at my own discretion so long as I didn't fatigue myself to the point where my compounds would suffer. I even do conditioning/ sprints and cardio mixed in when I feel like. I would say no, you do not have to be in an excess of calories for it to work, if you want to gain muscle then naturally yes you must have higher calories ingested compared to expenditure.. But if your looking to cut and retain as much strength and size as possible, I don't see why it can't work that way also. Keep your protein up and get your rest when required and lift heavy. I have been going up and Down in calories experimenting and either way my strength still seems to be climbing. I'm just staying leaner than what a full on bulk would achieve. I care about strength more than size, and performance comes first to me so I prefer to stay lean and quick while being as strong as possible.
25 - 6'0 200ish lbs and like 10% bf.


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Thanks guys! My diet is not very strict, I'm only counting protein right now and I usually get ~ 200- 250 with only one scoop of 26g whey, but I see you guys eating 3 scoops and I like that idea - its probably as cheap as tuna. I'm low carbs on off days and add 2 servings of oatmeal and a banana pre lift and 40g glucose / creatine and maybe some brown rice extra on workout days. I could look back through, but typically how many calories are you getting lift and non lift days and what percentage or grams of carbs/protein/fat are you getting?

Also, are you on any juice or supps? I'm thinking about some s4 or ostarine.

And yes I was looking at bu24's log today, I'm going to head over there in a second and say hey!
 
WiggyWild said:
Thanks guys! My diet is not very strict, I'm only counting protein right now and I usually get ~ 200- 250 with only one scoop of 26g whey, but I see you guys eating 3 scoops and I like that idea - its probably as cheap as tuna. I'm low carbs on off days and add 2 servings of oatmeal and a banana pre lift and 40g glucose / creatine and maybe some brown rice extra on workout days. I could look back through, but typically how many calories are you getting lift and non lift days and what percentage or grams of carbs/protein/fat are you getting?

Also, are you on any juice or supps? I'm thinking about some s4 or ostarine.

And yes I was looking at bu24's log today, I'm going to head over there in a second and say hey!
Click to expand...

How much u weigh and what are your lifting numbers and how tall are you?
Counting calories to an extent is needed to progress
 
My stats are 6' 190 lbs 12 - 14% b.f. 5rm maxes are: squat 330 dead 360 bench 225 military press 135 bent over rows 205ish (still havent hit the max yet). Today I had six egg whites, 1 mcdonalds chicken salad, 2 servings of greek yogurt (32g prot), 2 cans tuna, another chicken salad at a restaurant, and 2 scoops of whey. Tomorrow I will have 2 servings of oatmeal, and a banana pre workout and 50g glucose / creatine after and similar protein from meals and whey. I'm on week two of madcow 5x5 and I reset ~5 weeks in order to accommodate cutting for the next two weeks. Sorry to jack your thread I will start my own.
 
You seem to really be coming along with wendler's man. Awesome work as always. Glad to see you're floatin around 200 lbs again haha are you on cycle or anything again?
 
20/10/2012

45 minutes of track sprints
(These were just savage I have some serious explosive strength / sprints. I kept going and going cause I missed them from having those sore si joints.

Power cleans
95x8
135x5
185x5
195x5 ..PR ( I'd be lying if I said the last 2 reps were as explosive as the first 3 cause they weren't but I kept form good, just kinda went through the motions the last 2 reps as my muscles said no more!)

Planks and sit-ups

Excellent workout

Today was just a wtf day in the gym hanging with my gf having fun

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22/10/2012

Am workout

Nothing special today just Tryin to get back in the groove

10 min bike ride

Tried to run but my ass and legs are so sore from sprints the other day in a good way.

Bent over rows stronglifts style

135x8
185x5
205x5
225x5
Superset all sets with rear delt cable crossovers and then bw pull-ups .. Kind of a small circuit

Back extensions BW x many (3sets)

Lat pulls dwns

Cable rows

( short and sweet I am pretty tired and really sore from the other day)
Pm workout

10 min track sprints 10 min bike sprints

Hammer strength shoulder press

155xmany
175x12
205x10x10
225x8(maxed out machine)

Bi lateral cable pull downs ( simultaneous pulls)
60x arm x20
80x18
100x8x6( very tough knees locked right in or else I was going airborn)

Power cleans
135x5x5x5(easy just wanted to break a sweat)

Bw skull crushers off of a railing superset rope downs and then dips.
3 sets

Bailed after that, ha a few too many carbs today and felt lazy . Hate that feeling








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Last edited:
Mike, what do you take for your joints?
The heavy pressing is aggravating my right elbow.
I forget what you were taking n didn't wanna scroll back thru your log to find it
 
I use gelatin in my shakes it seems to help , I also take the forged joint support which I have found really helps. More than anything else I've tried, cissus based products work well like cissus rx. Walmart glucosamine products never did anything for me. A month into the forged joint support has me feeling like a million bucks


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23/10/2012
Pm workout 40 minutes track sprints. Legs feeling very powerful and explosive. Looking leaner and quite athletic. Weight still around 200.

20 min abs/ deep stretching


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Rustilldown said:
23/10/2012
Pm workout 40 minutes track sprints. Legs feeling very powerful and explosive. Looking leaner and quite athletic. Weight still around 200.

20 min abs/ deep stretching


Ride it like you stole it!!
Click to expand...

Always good to look lean n athletic haha keep it up. Btw thanks for the gelatin advice ill pick some up.
Oddly enough I did my bench complex with dumbbells and no pain. I think what I was doing was the weight was keeping tension on my joints instead of muscle so I'm gonna shy away from using the barbell for benching unless its light weight
 
24/10/2012

Went to gym this am for some fasted deadlifts . I am having some tattoo work done a little later so I wanted to squeeze in something this morning. Haven't been quite consistent with my training on these days off work but anything is better than nothing. Ps I left gym early cause I cut finger last night and the bugger started bleeding this morning during deadlifts.

225x5x5
275x5
315x5( noticed I was gushing blood .. Ripped out one more set and cleaned bar/ left gym)
315x5

Got home patches up finger grabbed my 45x DBells did a few circuits of stiff legged deads--> shrugs--> hammer curls... Rinse and repeat.





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Buildingup24 said:
Always good to look lean n athletic haha keep it up. Btw thanks for the gelatin advice ill pick some up.
Oddly enough I did my bench complex with dumbbells and no pain. I think what I was doing was the weight was keeping tension on my joints instead of muscle so I'm gonna shy away from using the barbell for benching unless its light weight
Click to expand...

I found that I really have to focus on a few exercises to ensure I am correctly using proper form and contracting the correct muscles... Bench being one of them ... It's very easy for me to lose focus and power through with my shoulders and tris... Same with pull-ups and lat pull downs In my case


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Rustilldown said:
I use gelatin in my shakes it seems to help , I also take the forged joint support which I have found really helps. More than anything else I've tried, cissus based products work well like cissus rx. Walmart glucosamine products never did anything for me. A month into the forged joint support has me feeling like a million bucks


Ride it like you stole it!!
Click to expand...

Have you tried skelatal balm?

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bigbassturd said:
Have you tried skelatal balm?

Sent from my SCH-I500 using EliteFitness
Click to expand...

Actually yes, and when my back was real bad it definitely helped, I always forgot to apply it daily though, only when my back was acting up would I remember. So I can't really give a fair assessment on how it works as a permanent fix, as my back is healed up these days, but it helped for sure on those days where I was in pain.


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Thanks bud. Been riding alot lately before I have to put my bike up for the winter and my wrists have been giving me problems, so i'm looking into skelatal balm.

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bigbassturd said:
Thanks bud. Been riding alot lately before I have to put my bike up for the winter and my wrists have been giving me problems, so i'm looking into skelatal balm.

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Click to expand...

The forged joint support I highly recommend . And I had to winterized my bike:( sad day lol akready have a foot of snow up here


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I used it while on beast and it worked well, might get some more. It's already cheap and bigbass20 gets me 20% off hahaha! I hear good things about the balm though, and you know me, always wanna experience new stuff.

Fuck snow! We don't get it here except like once every few years, but it hails, sleets, and rains its ass off all winter here and to me, 35 is fucking COLD, so I put it up next month :(
 
Haven't posted lately, got a big tatty done across the chest onto my back and down to the Elbow. First
Tatty.. Go big or go home. 2 -5 hour sessions 2 days In a row was enough to make me stop instead of finishing the sleeve down to the hand! Ill lost pics when it's healed. As for training, I hit some deads yesterday Morning and today just did one arm bicep curls and shoulder presses in my basement( left arm) my right was tender and didn't want to crack the skin


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26/10/2012

Hit the gym for some legs. Nothin crazy I am still healing from tattooing but I made it count !

20 min bike sprints

Seated calf raises
Just hammered away with 45s on each side until failure, quick pauses then hammer away again.

Seated hammy curls superset leg extensions ( 4sets)

Stiff legged deads
Worked way up to 275x5( clean tight form)

Back extensions with 45lbplate (3 sets to failure )

Walking Lunges ( 60lb DBells)
About 10 paces for 3 sets (savage)




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Haha! I'm jk bro, can't wait to see the tats, bet it's sick as hell!

Keep killing it my bro, my new log is soon to come, hope you'll follow along
 
27/10/2012

Decent workout last night

10 min track sprints
10 min bike

10 min abs/ stretching

Rear delt cable crossovers
(4sets superset with lat pull downs)

Seated cable rows
140x20
160x14
180x12
200x8(PR?)

Pull-ups

Nothing crazy again looking at starting wendlers again I feel almost healed up skin is still tight I don't want to reck anything. But feeling pretty good. Cable rows felt real strong I can't explain why but ill take it!


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28/10/2012

10 min bike

Squat
135x12
225x12
275x5
315x8!
365x1
405x1!!!!(massive pr and it was legit parallel)

Military press
95x5x5
135x5
155x5
175x5
190x5
DB rows
90x12x12x12x12
(No pause, just arm to arm to arm to arm rolling under Bench)

Side laterals superset with 100lb db shrugs 3sets

10 min treadmill intervals mixed wit dips off handrails

Window washers for abs off chin up bar

Couple sets of upright rows
Sick workout .. Jus fuxkin sick







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Lollollol actually finished pct and have been using a little Ostarine and need2slin. Feeling stronger than when I was on the sustanon! Fuck that'a funny haha ! I think the need2slin bloats me though I can't tell yet but the strength
And pumps are unreal!


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bigbassturd said:
HAHAHAHAHAHAHAHA!

Fuck BU I just spit bcaa water on the gym floor and some chick looked at me like WTF

Sick ass workout tho mike, gratz on the pr!
Click to expand...

Hahaha not the bcaas noo! Thx man felt good I've always wanted that epic 4 plate squat! Now I need to hit it for 3 reps then 5:)


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I decided to run osta and need2slin as well. It's been a few weeks. I love it!

Slin doesn't seem to bloat me, but fuck I've just been doing cardio 30-40 mins 4 days a week with no diet changes, need2slin for breakfast and lunch, and I got me 8 pack back in like 2 weeks no shit lol.

Sick work man. You're gonna get 4 plate squats for 5 reps quickly. You're a beast! Keep it up homie
 
01/11/2012

Wendlers 5/3/1

Hammer strength incline warm up
2 plates /side x 15
3plates/side x15
4plates/side x10 ( definitely a pr )

Incline bench
135x5
185x5
205x3
215x3
225x3 ( nailed it! Never would have had a 4th though it was quite the struggle)

Flat bench 225x5 (just 1 set it felt off )

Cable flys high pully

25x20
30x12x12x12(super set with incline hammer strength 1 plate per side x failure

Some dips

Massive amounts of curls

View attachment 90243
View attachment 90253
Post workout pics, Tryin to flare lats but I don't know what I'm doin lol.

Ostarine or need2slin or somethin is working its magic .. Feel stronger than I've ever felt. Exciting for me I get to run the katanadrol v3 soon ! I was lucky enough to be picked as a candidate for a free log woo Hoo!



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Working on the final cuts before my Christmas vacation !

12/12/12

30 min bike ride

20 min stretching/ abs

Just messed around doing some side delts, calfs, pull-ups and some other random stuff. Weighed In at 199 as feeling harder as each day passes.
Diet is right on check ;)

Legs are sore and stiff as fuck and my legs are wicked huge I love it.
 
13/12/2012

Good workout

15 min treadmill sprints

Db rows
100x10x10x10

Face pulls 55x( 12x12x12)

Seated rows
160 x10x10x10

Military press
Fast sets
135x12x10x10x10x10( 20 pause between sets only)

Incline flys
30x30
50x20x18x16

Incline db press
75x12
100x8( savage ass pr)
100x4( tougher this go)

Good workout
 
14/12/2012

5 min bike ride

Reverse incline rear delt flys
10x60 (had to pause briefly twice)
10x60 ( paused twice again)

Side laterals
20x20
30x16
35x12( these were beastly )

Reverse cable delt flys high pulley

25x20
30x12x10

Olympic bar military
Bar x50x40x30 ( fast explosive sets)
^^ shoulders just beat the hell up

Tricep rope downs
70x10 drop set 35x12 superset close grip push-ups

^ 2 sets

Behind neck tri extensions
60x16
80x10x8( need to work on these I used to bang out the 100 db)

Abs and stretching

5 min bike ride

Seated hammer strength military
90 x 30 explosive quick break 90x15ish

Back extensions
Whole bunch of Bw

Pretty
Savage workout I must say . Completed in 1:15 min. Never looked so wide in my life, 200 lbs

I think the hcgenerate is making me bloat, but I am getting a really good libido boost and feeling rather good
 
15/12/2012
15 min bike ride

Just a savage arm massacre day

Don't really have many noteworthy numbers to post because all I did was absolutely crush arms to the point of not being able to scratch my chest due to a massive pump. Decided to drop the hcgenerate for now to see if I drop the bloat.

Worst set I had today was forced preacher curls... Buddy forcing me to do 10 more after failure with his assistance was just freaking savage. Wow
 
16/12/2012

Short workout tonight I missed a few meals cause work was too busy so I just hammered back a pre workout and hit the gym

Squats

315x5x5x5x5x5
^ nothing fancy or noteworthy just wanted to remind my legs I haven't forgotten about em

Good mornings
135x12x12x12

Db rows
110 x5x5x5x5

Super set rear felt Flys

Some serious stretching and minor an work

Back extentions 2 sets bw x 39ish

Couple sets bicep hammer curls
50x12x12 ( alternating dumbbells)
 
17/12/2012

10 min bike ride

Side and rear delt massacre

Did a ton of face pulls and side laterals, pull-ups , basically focused on width enhancing exercises tonight.

10 min treadmill sprints along with some nasty ab circuit !

Getting harder to keep pace with work dragging me down this is a long shift before Christmas break, going on 16days strait 3 more to go ...

Workouts still remain intense I don't stop . Weight around 198 today
 
Just to update everyone I am in Labrador city I have no reception I just found a wifi finally at the gym! I've been doing some boozing some skidooing snowshoeing and a lot of love making.... Haha and some boozing . Still been hitting the gym regularity but nothing noteworthy consider it a 2 week Deload which feels great. Merry Xmas to everyone I have some wicked stories to share ... First one is I my flight to montreal from Edmonton was so delayed that I got just bombed at the etown chilies and woke up to them calling my name for last call boarding
 
29/12/2012

45 min bike ride

Squats
315x5x5x5x8

Military
135x5x5x5x8

Big ab session

Fell asleep on the Matt doing abs it was embarrassing but I am beAt right out . Did a 5 km snowshoe trail yesterday as well with a Micky of fireball what a workout I gotta say

I've lost a little weight since being off everything for so long now but I am ripped right up . Weight was 185 but strength is still right high and so is my sex drive .
 
Trip is great still here just hit and miss with being able to update . The place is very small though and there isn't alot to do especially not knowing anyone but it's been fun times thus far but I'm ready for tomorrow to be home.



Last 2
 
30/12/12

5 min bike 5 min run

Arm destruction day
And abs

I blew my arms up to complete failure on all levels. I am insanely lean I feel Ethiopian alcohol had made a mess of me. But strong and hard is better than obese I suppose as the quest to gain is upon me again. Been eating good up here these past few days and already feel much more fuller / muscular since I been back on the oats n whey Greek yogurt and plenty of fresh fish to be had here in Labrador.

31/12/12

10 min bike ride

10 min rotary cuff work

Military press

95x20x20
135x5
155x5
175x5( decent!! Since I feel so skinny lol)

Arnold presses

50x12x12x12( quick rests)

Laying Side laterals

20x20x20x20

Rear delt cable crossovers

30x20xfailurexfailure

I added some stiff legged DB deads as my lower back and hamms feel they could use some strengthening
50x20
75x12
90x12( decent!!)

Back extentions - failure 1 set

Feeling good but my pooping skills are not up to par intestines are ruined
 
Last edited:
Today is a fly day 14 some hours of flying so no gym but my body is functioning properly again and I feel great!! Wife and I decided the next 7 days off we have will be focused on gymming 2 a days cause it's what we enjoy best :D
 
Hell yeah i love 2 a days. I did that during the summer alot.. Its just hard to during the school year for me.
 
Lookin good man. I've been gettin my drink on lately too hah but shit does it take a toll on you lol. Lookin foeward to see you gettin back into that shit

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02/01/2013

Am workout
Savage
10 min track sprints

Squats 135x25x25x30 WOW!
Back and bis
Lat pulldowns
120x25x25x25

Back cable rows
120x25x25x25

Db rows
90x12x12x12

Rear delt cable crossovers
40x12x12x12

3 sets weighted back extentions

Buncha curls
 
Oh you know I love high volume squats like that! Bet you felt it pretty well. Good shit way to blast back into it

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I started my new natty stack today I came up with

Bridge 1 serving a day
1 serving daa a day
Need 2 slin 3 caps a day
Creatine
Beta alanine
And alcar from need2build muscle

Expensive stack but I am ready to get back on the horse and keep it natural..
Probably placebo but damn I felt good all day and are huge . Workout was killer this am also. Skipped on pm workout it was another long day of driving after we worked out in etown we drove to ft Mac unpacked and said eff it.

Will update tomorrow !
 
03/01/2012

Am workout

6 track sprints

Rotary cuff workout warmup

Db military
45x20
50x15
60x12
60x12
65x8 ( not my heaviest but form was nice I really felt the muscles being worked)

Side laterals
Just a bunch of side laterals
Superset with the dumbbells out by my sides until failure... I hurt em good here :)

Face pulls
40x25x25x25 ( ish.. Few more few less just until failure)

Db shrugs
60x20 drop set 50x failure
70x18 drop set 50xfaikure

Tri rope downs
3 sets running the stack 70->50->30

Skull crushers
2 sets 80x15
Super set cgbp x failure


Feeling great but dropping weight need to eat more still . But lots of energy at least
 
Once you get back into it you will quit dropping the weight, trust me lol it just happened to me. That looks like a pretty fine natty stack homie
 
Pm workout

10 min split squats, hip thrusts

Leg press super set calf press
3 plates x side x 30 clean reps
3 plates x side x 30 clean reps
5 pâtés x side x 20 quick pause x 10 quick pause x 8 ( rape )
7 plates x side x 8

I did calf raises after every press set until failure
Laying hammy curls
120x 30 x 20 x 15 ( 30 sex pause between sets)
Let extentions
Can't remember weight.. Was in the mid 200s... 3 sets of 15 or so

Barbell 1 leg lunges.( weighted split squats )
95 x 15x15x15 ( rape )

Crunched a few abs with wife and stretched some

This was a gruelling workout I hardly stopped... I have eaten huge today weight is up a few pounds and muscles look much fuller
Feeling great .. Probably going to eat some more PB here :) still hungry!
 
That leg press. All I can do is read in awe. Those barbell lunges are badass too man, 95 x 15 especially after those leg presses has gotta be tough shit!
 
NoFatChicks91 said:
That leg press. All I can do is read in awe. Those barbell lunges are badass too man, 95 x 15 especially after those leg presses has gotta be tough shit!
Click to expand...

Thx dude I love the leg press :) kills my legs in a totally diff way than squats it seems

My legs are very sore today but I feel the creatine kicking in I'm feeling pumped up all day
 
04/01/2013

Am

30 min fasted cardio with wife and 10 min abs 10 min stretching

Just ate about 2000 cals worth of oats pb , whey, eggs, almonds flax seed, hemp seeds, and blueberries . Could eat more
 
I was just reading back into my journal a few pages back, wow it's amazing how you can go up and down in size and strength and it amazes me how easily it can occur. I am so damn motivated to get back to where I was . I just want to go to the gym for my chest day already. But I just got back from there . Tonight's chest routine is going to be insane.
 
Pm workout

Chest

Rotary cuff warm up
Incline bench
95x20x15
135x14
135x11
185x5
185x4 ( damn :( )

Flat db

60 x20
70x12x12
80x10 ( really weak on these today.. Will work on em )

Pec dec
110 x20x20x20 ( just squeezing em out)
185x5

Cable flys mid pulley
25 x failure x failure x failure

Bunch of bw dips

Wasn't the best workout but I pushed through it
 
Went to a movie with my wife it was alright

Came home and did 8 sets military press 45 lb dbells in my kitchen chair

Few sets of partial laterals with the 45s
And some bicep curls with the 45s ( it's all I got here in my basement

Still feeling pretty good now and solid weight is slowly climbing so is strength :) and appetite!
 
Ok this seems to be the place to be. Starting a 5x5 program Monday, my only question is will i gain mass with this? I know strength will increase but mass? And will it be lean mass or just bulk?
Stats:
6'
212lbs
Not sure on bf (a little much though)
And can i incorporate some cardio?

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Anthony1980 said:
Ok this seems to be the place to be. Starting a 5x5 program Monday, my only question is will i gain mass with this? I know strength will increase but mass? And will it be lean mass or just bulk?
Stats:
6'
212lbs
Not sure on bf (a little much though)
And can i incorporate some cardio?

Sent from my DROID X2 using EliteFitness
Click to expand...

If I may, 5x5 Is geared more toward strength than size. Will u put on size? Depends on diet.
HOWEVER, a much more balanced approach to size AND strength would come from 5/3/1 by Jim Wendler with a bodybuilding assistance work template.
 
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I think it all depends on your training history, and goals, 5x5 will put on size and strength so long as you eat in a calorie surplus. It is also great for someone looking for a beginning routine. It is also great for conserving strength and size while cutting. But like bu24 says wendlers 531 is a really excellent routine that allows you to add cardio, add assistance work, and kind of mend it towards your specific goals.
 
Here's an example: i know it only looks like 2 days but it's a 3 day mon-wed-fri. So they will alternate. One will be done on mon and fri but the following week the other will be done on mon and fri. Wed will be the one that isn't done twice.


Mon: Fri: (alternate)
Squats 5x5
Bench 5x5
Barbell Row 5x5

2 weighted hyper and 4 abs


Wed: (alternate)
Deadlifts 5x5
Military Press 5x5
Wide grip pull ups 5x5

3 barbell curl 3 tricep extension (8 reps)




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Best advice? Try it for 8 weeks see how it goes, but give it a real effort and a real diet to go along with the hardwork. If u feel bigger n are obviously stronger after 8 weeks, go another 4-6. After that, give your joints a breather by doing 4 weeks of more hypertrophic work (using your new strength) and then if u want, go back to 5x5.

Question- what are your current lifts

PS-sorry for jumping in
 
Great idea. One of the trainer at the gym i go to also said if i do the 5x5 i should do a less weight more rep week about 4 or 5 weeks in to help with recovery. Right now my weights are as follows:

Flat bench: 145lbs 3x15
Squats: 180lbs 3x15
Deads: 185lbs 3x15
Curls: 100lbs 3x10

So im sure i can go heavier if its fewer reps. I just have to figure out how heavy. My concern is the bench because i dont always have a spotter so unfortunately i have to go for the smith machine sometimes. I know its a no no but with no spotter i have no choice sometimes.

Sent from my DROID X2 using EliteFitness
 
Start your bench lower than you think. It'll Allow you to progress and not need a spot for longer period of time. I don't think you'll stall too quick. Your numbers r a good start btw
 
Thanks! This app is probably the best one I've downloaded and i appreciate all the help from everyone here.

Sent from my DROID X2 using EliteFitness
 
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