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5x5 journey to incredible strength

Glad to see you are still sticking to it Anthony ! Keep up the hard work and you won't be disappointed .. 40 lb rear flys is pretty impressive
 
Thanks! Of course I'm sticking with it. But Monday I'm thinking about switching it up. Just to keep my body guessing. The sky is the limit! Thinking about a push, pull, legs type of routine for a few weeks? Starting with a compound to begin with of course. What do ya think?

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Anthony1980 said:
Thanks! Of course I'm sticking with it. But Monday I'm thinking about switching it up. Just to keep my body guessing. The sky is the limit! Thinking about a push, pull, legs type of routine for a few weeks? Starting with a compound to begin with of course. What do ya think?

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Click to expand...

Stick to 5x5 for 3 months. Then switch. The whole "guessing" thing isn't necessary until you're really developed. Get your base first.
 
Ok cool! From the beginning i was told every 3-4 weeks change it up for a week or two the go back but ill keep going.

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I have an issue, may be minor, but an issue nontheless. Seems as if my left bicep is a little smaller than my right. Is this normal? Can i just isolate each one by doing curls for each arm to maybe even them up?

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Anthony1980 said:
I have an issue, may be minor, but an issue nontheless. Seems as if my left bicep is a little smaller than my right. Is this normal? Can i just isolate each one by doing curls for each arm to maybe even them up?

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Click to expand...

It's an easy fix , just do more curls with your left. Not really a big issue though. After your done your rows grab a db and do a few sets of
Left arm bicep curls
 
26/01/2013

10 min bike sprints

Abs and stretching

Rear delt
Cable flys super set rear delt bent over flys

25 lbs on the cables
30 lb DBS
3 sets

Military press
135x12x12x12 clean form

Side laterals 20 lbs x many 3 sets

Laying side lateral raises
20 x many 3 sets

Power cleans
135x 15 !
135x10
185x5 ( not a pr but it was at end of a workout so numbers are strong, form is really getting good on these also)

Push press
185x5

Sick workout
 
That's my thing. I want some major arms lol my chest is filling out nicely and back and legs as well. Arms are lagging behind slowly. But in an unrelated thought, i must say my all time favorite things are military press and squats. I think that's a little weird because everyone i talk to hates squats. I love the feeling after some heavy lifting though. It's an addiction but a good addiction.

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Anthony1980 said:
That's my thing. I want some major arms lol my chest is filling out nicely and back and legs as well. Arms are lagging behind slowly. But in an unrelated thought, i must say my all time favorite things are military press and squats. I think that's a little weird because everyone i talk to hates squats. I love the feeling after some heavy lifting though. It's an addiction but a good addiction.

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Click to expand...

Big arms come with time.. Youre also most likely lifting to heavy on them too.. You need good MMC (mind muscle contraction) for arms to respond well.
 
Evan Tipps said:
Big arms come with time.. Youre also most likely lifting to heavy on them too.. You need good MMC (mind muscle contraction) for arms to respond well.
Click to expand...

This, ^^ it's very easy for front delts and associating muscles to take over If your not really focusing on squeezing that bicep. And no I don't think it's weird, funny thing is squats military and deads are my fav. Squats #1 military second and deads third. Power cleans are right up there as well. Once your quads get up into the high 20"s man if feels like you have 2 giant tree trunks supporting you as there is no better feeling than throwing on a pair of jeans knowing your thighs are holding em up not the belt. Strong and sturdy base and the rest of your body will follow
 
I know this may not be the right place to post this but this thread is the one i hang around the most so here's a question... i know the midsection is the hardest to get rid of and its slowly going away but is there any exercises i can do to get rid of the love handle areas? They aren't bad but they're irritating to say the least. Is it cardio i need to do some? Clean up my diet a little more and do hiit or what?

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Anthony1980 said:
I know this may not be the right place to post this but this thread is the one i hang around the most so here's a question... i know the midsection is the hardest to get rid of and its slowly going away but is there any exercises i can do to get rid of the love handle areas? They aren't bad but they're irritating to say the least. Is it cardio i need to do some? Clean up my diet a little more and do hiit or what?

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Click to expand...

I used to have terrible love handels... Keep sodium low.. Only drink water. Do slow paced cardio 3 to 4 days a week for 30 min
 
Yeah keep sodium down (obviously some is fine)
Lower ab fat is last to go but hmm play around with how many carbs (think of having carbs as "earning" them. So on hard workout days, have say 150-200 (idk how much u weigh) on only cardio or off days, keep them at a max of 100.

Lots of water, green tea if u like it is good too as its a mild diuretic.
Also, carbs hold water so if u eat say a bowl of rice n then drink water, you look "smoother" because of 1g carbs holds like 3-4 grams water.

Besides that, if fat loss is your goal, eat at a small deficit, lift, progress and think of fat loss in terms of 10 day blocks, not a day to day thing
 
Then i had been doing things good. I try to eat as few carbs as possible on off days. The only carbs that is constant is breakfast. Oats with eggs and 2% milk.

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Im 6' 215lbs. I lost a lot of weight. Went from roughly 280lbs to 206lbs. And now im around 215lbs from lifting. Still got a little belly and love handles that i want to get rid of. I was told previously that hiit after lifting will get rid of that but i don't want it to cut into muscle that I've gained.

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Anthony1980 said:
Im 6' 215lbs. I lost a lot of weight. Went from roughly 280lbs to 206lbs. And now im around 215lbs from lifting. Still got a little belly and love handles that i want to get rid of. I was told previously that hiit after lifting will get rid of that but i don't want it to cut into muscle that I've gained.

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Click to expand...

Since you're not a super lean guy, you don't need to worry about muscle loss from cardio (I sprint after my lifting sessions) so no worries about muscle loss
 
I was also told rest time is a little longer than the sprint time by many people ex: 30 seconds go all out sprint hard, 60 walk. Would this be correct? For about 10-15 minutes total

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A change up for a couple weeks before going back to 5x5. I get bored sometimes...
BB bench 150 10x3
BB rows 145 10x3
DB flies 40 each 3x8
Underhanded pull downs 140 3x8
DB inclined press 65 each 3x8
One arm cable curls 50 3x8
Hiit 10 minutes 30 sprint 60 rest.

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28/01/2012

Am

10 min sprints / 10 min bike sprints

Speed bench
135x12x12(explosive)
185x10x8 ( explosive)

Squat
225x12
275x8
315x5x5
225x12

Deadlift
315x5x5

OHP

135x12
155x10
155x8( continued to push press a few more)

Abs

Pm workout

10 min elliptical

Real delt warm up

Db rows
105x5x5x5x5( quick sets)

Pull-ups / pulldowns

Rear delt cable crossovers low pulley 3 sets

I can't remember what else I did ... Oh
Incline bench
135x12x12
185x5

Some bicep tricep work
 
29/01/2013

20 min bike ride

Ab massacre

Leg press
3 plates a side x 30( superset calf presses)
5 plates side x 12-15 reps ( superset calf presses) 2 sets

Weighted back extentions

Good mornings
135x12x12x8

Absolutely hammered my side delts and rear delts . 10 sets reverse pec flys raped my rear delts like I haven't felt in ages. Posture feels immediately better also lol.

3 sets pull ups

Few sets of bicep curls and seated calf raises with 3 plates on it

I am all over the map lately with my workouts, I need to buckle down with some sort of schedule of what to work , basically I have just been working out whatever I feel is lacking.
 
Yeah man sit back and plan it out but besides that you're still getting intense as fuck lifts and nice squats by the way damn lol

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Rustilldown said:
29/01/2013

20 min bike ride

Ab massacre

Leg press
3 plates a side x 30( superset calf presses)
5 plates side x 12-15 reps ( superset calf presses) 2 sets

Weighted back extentions

Good mornings
135x12x12x8

Absolutely hammered my side delts and rear delts . 10 sets reverse pec flys raped my rear delts like I haven't felt in ages. Posture feels immediately better also lol.

3 sets pull ups

Few sets of bicep curls and seated calf raises with 3 plates on it

I am all over the map lately with my workouts, I need to buckle down with some sort of schedule of what to work , basically I have just been working out whatever I feel is lacking.
Click to expand...

Ive been doing chest->back->legs->shoulders->arms->repeat. i like it.. get to hit the body part hard and then it gets some good rest..
 
30/01/2013
20 min bike sprints

Chest/back

Reverse flys on incline bench
Superset incline db press
( 60 rear delt flys and worked way up to 85x 8 incline db) 3 sets

Db rows
85x12
95x10
105x8
110x5

Incline bench
135x12x12
185x5 went up easy ;)
225x 2 ( forced 3rd rep with spotter)

Lat pulldowns superset pec dec
3 sets

Stretched for a little while
 
31/01/2013

5x5

10 min bike warmup

Squat
275x5 ( 5 working sets)

Military
135 x 5 ( 5 working sets)

Bb row
185x 5 (5 working sets )

Misc.
Few pull-ups and biceps and calf work

Started back to the basics with my 2 co workers . Started light on the weights to keep form tight and room to grow. Workout was still 100 % intensity given

I weighed in at 196 and that shocked the hell outta me. I have been eating huge though too
 
Here is 2 starting pics I'm going to go with. Im looking to add some substantial lean mass over the next 3 months. I'm not going to get Into details about supps, or gear as I don't really have any interest in people saying you should so this, or that,
I have my plan laid out and will not fail. I weighed in 197. 6'0 and I'd
Say about 10% bf . I look nearly identical to these pics of me taken last year, so ill use them as my starting point as the camera angle here sucks in camp.
I will be following 5x5 training with some mixed isolation exercises and sprints , looking to become bigger stronger and faster basically.. That's what we all want right?

View attachment 97343
View attachment 97353
View attachment 97363

Last night was day 1
Of the 5x5 and went great. Looking for big gains as I am always growing more knowledgable and hoping to put my newfound knowledge to use
 
01/02/2013

Utter destruction is all that can be used to explain today

Just hammered every exercise I can think of to assist my big lifts

10 min bike ride

Side laterals superset upright rows
3 sets

4 sets side cable laterals

50lb db hammer curls
3 sets
3 sets drag curls

3 sets hammer strength dip machine
3 plates a side x12 ish

3 sets hammy curls superset seated calf raises

3 sets incline smith machine ( just focused on stretch)

10 mins of treadmill sprint intervals

10 min deep stretching
BB shrugs
315x failure( 3 sets )


Db shrugs
100lbs x failure ( bout 10) 2 sets superset static hold (15 sec maybe)

Sickest workout and felt big today

View attachment 97413
View attachment 97423
 
Goddamn son lol all your lifts are looking fucking sick. I can't get the pics to load on my phone ill check them later on the laptop

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NoFatChicks91 said:
Goddamn son lol all your lifts are looking fucking sick. I can't get the pics to load on my phone ill check them later on the laptop

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Click to expand...

They are going to be going up drastically. I plan to squat bombs and follow this 5x5 program to a T for at least a month until I get bored :P but squats 3X a week heavy as fuck wahoo! And the pics are just food porn I was makin
 
02/01/2013

PRs inside

Foam roll / stretch

Squat 225x5x5
315x5
365x5
405x2
315x8 or 10 can't recall!!

Deadlift 315x5
365x5
405x3

Flat bench
185x5
225x5
275x3
225x8

Strength felt very impressive today
 
Impressive isn't the word. Wow man! I would love to squat 400lbs lol very nice job man!

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03/02/2013

15 min bike ride

Blasted rear delts traps pull-ups biceps and a little abs. And back extentions. Pretty tired and bailed after an hour but size and strength are already getting disturbingly better.'!!! Can't wait for 5x5 tomorrow :(
View attachment 97633
 
25 min bike ride
Squats
225x5
315x5
335x5x5x5x5
225 x 12 ( jumping on last 2)

OHP
135x5x5
155x5x5x5x5( shoulder joints are dry today)

Barbell row( to floor)
135x5x5
205x5x5x5x5
135x12 ( underhand grip for fun )

One set pull-ups

25 min bike ride to cool down

Feeling fat today as I pigged the fuck out these last 2 days. Feel better after that gym sesh. Weight 200-201
 
05/02/2013
15
Min track sprints

Power cleans
135xx12
155x5
185x5
195x5
Squat
275x5x5
315x5
365x5
315x8

Donkey calf raises
500+ lbs x 12-20 ( 3 sets)
Seated calf raises
4 plates x many ( 3 sets )
 
Workouts have been really good lately, appetite not so great but I'm trying , legs are making huge improvements and calfs are
The biggest and strongest I've seen them ever. Weights in all departments are moving easy and feeling very strong all around :)
 
What are you doing for calves? Mine make it seem like I never train legs :( tried heavy, super light with high reps/medium reps.

LOST
 
Buildingup24 said:
What are you doing for calves? Mine make it seem like I never train legs :( tried heavy, super light with high reps/medium reps.

LOST
Click to expand...

I do heave standing calf raises with bar on back full range and when I can't do any more I do partials. After 3 or 4 sets ( I don't rest long Inbetween just keep hammering em) I move to seated ones and hit up full range until I can't then ill grab that handle and use my whole body to help move not for as many more reps as I can. These alone make em grow for me. I always go heavy as I can for calfs... You walk on em all day they are used to strenuous light weight, to build big calves you need heavy weight to stimulate them more than they are used to.! I also do them 3 days a week lately!
 
06/02/2013

Box Squats( sit down for 1 full second before standing )
225x5
275x5
315x5
365x5
370x5(tough)

Deadlift
315x5
315x5
365x5

Flat bench
5 sets 225x5
1 set 135x18

4 sets face pulls
 
08/02/2013

10 min stair stepper

Squat 315x5x5
365x5
385x4
405x2

Military press

135x15x15
185x5x4 ( wasn't feelin it today)
 
09/02/2013

Wow

45 min bike ride

20 min abs/stretching

100 pull-ups

Front squat
135x12 (ass to grass)
225x8( ass to grass)

Power cleans
135x5 .. 10 more from hip height

155x5
175x5
185x5
205x 1 ( failed)
205x1 ( failed )
135x5
135x5
135x5
135x5
^ this was absolutely savage .. And I loved every minute of it!

Push press
135x8x8x8x8

Back squat
315x5x5

Db rows
100 x5x5x5
Super set seated cable rows to failure all 3 sets


2 hour gym session of constant sweat and tears. I was on a mission and I conquered it. !!
 
11/02/2013
10 min track sprints
10 min bike sprints

Power clean
135x10x10
185x5x5
205x1 (clean but barely)
135 x 5

Decline bench
135x25
225x5x5
275x5 :)
315x1 ( huge Pr!)
Bw dips

Bench dips
45 plate on laps many

3 -45s on lap x 15 drop set 2 plates x failure drop set 1 x failure

Foam roll for 15 min

Abs

Power cleans again
135x5x5x5x5

185x3x1

Bent over rows

185x5x5

Front squats from clean position
185x5x5
More pull-ups !
Weight- 196
 
Last edited:
Buildingup24 said:
So u like power cleans lol
Click to expand...

Haha I was foam rolling and some big gutted roiders doing chest and bis thought they were cool curling and looking in the mirror and there happened to be an Olympic bar already in place ... So I grabbed the bitch and savaged out a bunch of strength movements and it felt awesome hahaha
 
Yeah it kills me when i see someone just slamming the weights like tricep pulldowns, using their full body weight and like i can pull this much but looking at them they dont look very good at all. I do slow reps and feel it all! Lol the roided ones kill me as well same as you.

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13/02/2013

10 min track sprints
10 min bike sprints

Squats( slight Deload )
295x5x5x5

Just messed around doing side laterals , shrugs, heavy calf raises and so forth. Nothing special except went extra hard on abs. Pretty damn sore. Heading to thenrockies for a couple days of boarding in the mountains with my wife ! Gonna be a blast!
 
Slipped a disc or something snowboarding after a huge wipeout! I have a monster goose egg on my lower right back. I doubt it's actually a slipped disc as it doesn't really hurt to move at all just a really really nasty bruise
 
Laying side raises superset with arms out by sides holding dbells for as long as possible. Also, tons of military presses weight down to chin then up over head arms past ears . Also , pre exhaust with laterals then do incline bb press
 
In gonna try and get a pic of my back injury. I really don't want to go to the doc: hospital . Swelling is down in the am but comes back after I walk around. No movement difficulties and no real pain while moving/ bending/ twisting. But a serious serious black blue n purple bruise on my right hip/ entire right half of lower back, in the kidney area.i went and rode the bike yesterday and did some shoulder movements and it felt ok just swollen as fuck. No problems peeing or anything. Was an impact crash off a kicker , I caught an edge going pretty fast landed hard right on the kidney area. Impact brought tears to my eyes nearly and took my breath away big time
 
Workouts aren't worth posting lately because my bruised back prevents me from going all out but I'm still going hard
30 min cardio
Incline bench
135x12x12
185x8 pr

225x3x2
135x12

Mass pull-ups

Db shrugs and side laterals

Weight 202 :)
View attachment 99273
 
23/02/2013

25 min bike ride

Abs abs abs

Incline bench 135xmanyxmany
185x5
225x4
225x1

Squat 315x5x5
365x5x5

Power clean

155x5x5x5
 
Back is finally feeling Better the bruise is still taking up my entire ass cheek lower back oblique and front abs but the actual lump is shrinking thankfully.
 
25/02/2013

15 min bike ride

10 min abs/ foam rolling

Didn't do alot today just hit arms a little and side delts. Tomorrow will be back at it full bore !:)

Arms measured in at 16.5 inches cold flexed which is a new pr for me
 
26/02/2013

20 min bike ride

Incline bench
135x15
185x5x5x8

10 min track jog

Power clean
135x10x10
185x5x5x5

Front squat
185x5x5x5
225x5

Bent over rows 225x5x5
Reverse grip 225x5

Weight 203.5
 
5x5 is a great proven old school method of getting stronger....the medium rep level keeps your strength and intensity in the workout up but isnt straight bodybuilding or powerlifting....powerbuilding basically. If you do this program right and really push yourself you can see huge gains in your 1RM numbers in most lifts.
 
It is an awesome program. I'm going back to it after my current program is done. 3 more weeks and I'm back to 5x5.

Sent from my DROID X2 using EliteFitness
 
Thx guys I'm having fun :)

27/02/2013

25 min bike ride

Lots of stretching and abs

And then I just did a bunch of rear delt work and back extentions. Nothing major still easing back into the groove I'm slowly healing .. But feeling pretty pumped up and lean for being at 203.. Actually 204 today :D
 
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