5x5 progression thread

[coyotekid84]

week 2, i went up 5 lbs in each lift work out was ch 5x5 bn 5x5 row 1x5
squat-
150x5
150x5
150x5
150x5
150x5

bench-
145x5
145x5
145x5
145x5
145x5

row-
60x5
70x5
80x5
90x5
100x5

 

[Tblock1]

nice work man!

 

[coyotekid84]

weight for today 170 that 3lbs gained in 1.5 weeks.
squat
130 5x5
130 5x5
130 5x5
130 5x5
130 5x5

dead lift_i went up 10bs instead of 5 it was a honest mistake but i struggled with the weight
195x5
195x5
195x5
195x5
195x5
shoulder press
100x5
100x5
100x5
100x5
100x5

pull up- i didnt have a belt to attach weights so i just a dumbbell inbetween my feet i got frustrated on my 3 rd set and just pull ups
10x5
10x5
10x5
bwx5
bwx5

 

[Tblock1]

weight for today 170 that 3lbs gained in 1.5 weeks.
squat
130 5x5
130 5x5
130 5x5
130 5x5
130 5x5

dead lift_i went up 10bs instead of 5 it was a honest mistake but i struggled with the weight
195x5
195x5
195x5
195x5
195x5
shoulder press
130x5
130x5
130x5
130x5
130x5

pull up- i didnt have a belt to attach weights so i just a dumbbell inbetween my feet i got frustrated on my 3 rd set and just pull ups
10x5
10x5
10x5
bwx5
bwx5

hey man personally I would stick with bodyweight reps until you can hit a set of 10-12 solid deadhang. Also, with the shoulder press are you doing standing military press? No offense but your numbers seem out of whack if you are benching 150 5x5 your military press should be more like 95 5x5 or so

 

[coyotekid84]

yeah manyeah i fucked that up good call i fixed it. I can 10-12 pull ups, i just was sticking to the reps. I don't strict pull up, i kip a smig. when i use weight i don't so it drops me down to 8-10 pull ups. if i had a better way to secure the weight i'd be better off.

 

[coyotekid84]

i'm i adding weight to fast? they only exercise i'm really struggling with is the deadlift
Squat
115x5
125x5
135x5
145x5
155x5 (increase in 5 lbs, 10 total for the week)
Bench(increase in 5 lbs, 10 total for the week)
155x5
155x5
155x5
155x5
155x5
Row
105x5
105x5
105x5
105x5
105x5

 

[Tblock1]

well personally I would only add 5 pounds a week unless it was super easy. other than that good job and stay strong! One question if I may ask: You're in the army right? What unit are you stationed with right now? You can pm me if you dont wanna tell the world

 

[glennpendlay]

week 2, i went up 5 lbs in each lift work out was ch 5x5 bn 5x5 row 1x5
squat-
150x5
150x5
150x5
150x5
150x5

bench-
145x5
145x5
145x5
145x5
145x5

row-
60x5
70x5
80x5
90x5
100x5

The best way to start the 5 by 5 method is to start with the beginner program, which means ramping weights up from a light warmup to a maximal set of 5, and do that EVERY training day.

when the gains on this run out, and you have had a couple of resets, then go to what is now known as the "texas method", or if you are not a Ripettoe reader, what I used to call simply Intermediate training.

AFTER that is done, then the sets across method, combined with peaking periods iver 4-5 weeks, is useful. You are kind of putting the cart before the horse here, of course if you work hard and eat and rest you will make progress. But not as much or as fast as you will if you do it right.

 

[coyotekid84]

i read the work outs as if the level was dependant on weather or not you lifted before. so i figured the imm would be best for me.

 

[coyotekid84]

think i strained a muscle in my lower ab not sure how, and my shoulder is staring to ache a bit.
squat-
155x5
155x5
155x5
155x5
155x5

bench-
155x5
155x5
155x5
155x5
155x5

row-
95x5
105x5
115x5
125x5
135x5