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5x5 progression thread

C

coyotekid84

New member
I'm not sure what version of 5x5's this is i thinks it bill stars for beginer to itermediate.
My diet eat everything
My weight a soft 167lbs 5'9
Supps: jack3d and creatine
preface I know i did the first day wrong. Base on my first numbers and guess on where I will be in 9 weeks ?
also their is a tonage calcutlation chart at the bottom i'm not sure what its for, but i'm almost 3000lbs over what the fixed number is

Day Exercise Reps Wk 1
Monday
Squat
5 115
5 125
5 135
5 145
5 155

Bench
5 125
5 135
5 145
5 155
3 165

Row
5 55
5 65
5 75
5 85
5 95
 
Day Exercise Reps Wk 1
Wednesday
Squat
5 115
5 125
5 135
5 135

Shoulder Press
5 95
5 95
5 95
5 95

Deadlift
5 175
5 175
5 175
5 175
5 175

Pull ups
5 25
5 20
5 15
5 10
5 10
 
i'm in!! i actually weigh the same as you and i'm also the same height... never taken supps minus whey/never focused on diet, but that's gonna change in a week. probably going to take Jack3d and continue protein shakes so i'm curious to see where it takes each of us.

good luck bro! btw, how long you been lifting for?
 
been in the gym for years, just getting serious about the big lift less than a year, mostly cross fit. so this is my first real shot a putting weight up
 
Squat- my question is the first 2 reps are easy the 3rd i feel the weight and by the 4th and 5th i'm struggling. I could do more reps but less sets,is this the right resistance?
5 135
5 135
5 135
5 135
5 135

Bench
5 145
5 145
5 145
5 145
5 145

Row
5 95
5 95
5 95
5 95
5 95

bar curls(biggest curl bar i've ever seen.
2x10lbs plates 3 sets
dips
7x6x6
tricep press down
#3 plate x 12
#5 plate x 10
#5 plate x 10
 
Last edited:
coyotekid84 said:
Squat- my question is the first 2 reps are easy the 3rd i feel the weight and by the 4th and 5th i'm struggling. I could do more reps but less sets,is this the right resistance?
5 135
5 135
5 135
5 135
5 135

Bench
5 145
5 145
5 145
5 145
3 145

Row
5 95
5 95
5 95
5 95
5 95

bar curls(biggest curl bar i've ever seen.
2x10lbs plates 3 sets
dips
7x6x6
tricep press down
#3 plate x 12
#5 plate x 10
#5 plate x 10
Click to expand...

i don't think this is the right resistance if you're already struggling on the 4th and 5th rep in your first week... you also missed 145 on your last set which definitely indicates to me your bench is too high.


I would personally drop the weight a lot and maybe start with a typical 5x5 (1 top set) or rippetoes since you're trying to gain strength/put up considerable weight.


Also @ z66x- there are a few different variations of 5x5.. the one you did is just 1 of them
 
sorry i'm using spread sheet that is slightly different from the acutally plan i'm on/ the spread sheet goes 5/5/5/5/3/8 for bench
 
That would be the basic linear 5x5 Bill Starr version.

It's good to figure out before you do a cycle your max on the big 3 lifts. Then drop that down 5-10% and use that number to base your percentages off of.

This particular 5x5 should look like this:



Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

Pretty much with this linear 5x5 the goal is to add 5lbs a week on your big 3 lifts imo. Friday you do a heavy triple and when Monday comes around you do 5 reps with that weight. Then the next Friday rolls up and you add 5lbs and drop back to 3 reps etc etc.


Nowhere in this linear version should you be doing 5 sets of 5 reps with the same weight. That is a volume version and there is a big BIG difference in the amount of volume/total tonnage with that particular 5x5 and this basic linear 5x5.
 
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
 
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
 
Last edited:
coyotekid84 said:
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
Click to expand...

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
 
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.
 
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
 
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
 
coyotekid84 said:
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
Click to expand...

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.
 
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.
 
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
 
i used a belt today for the last two sets of deadlifting, i was wondering, should i be wearing a weight belt? Do i increase my shoulder press and dead every week ?
squat
140 5x5
140 5x5
140 5x5
140 5x5
140 5x5

dead lift
195x5
195x5
195x5
195x5
195x5
shoulder press
105x5
105x5
105x5
105x5
105x5

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 did regular pull ups
10x5
10x5
10x5
bwx5
bwx5
 
Good work bro, keep it up!:D
 
coyotekid84 said:
i used a belt today for the last two sets of deadlifting, i was wondering, should i be wearing a weight belt? Do i increase my shoulder press and dead every week ?
squat
140 5x5
140 5x5
140 5x5
140 5x5
140 5x5

dead lift
195x5
195x5
195x5
195x5
195x5
shoulder press
105x5
105x5
105x5
105x5
105x5

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 did regular pull ups
10x5
10x5
10x5
bwx5
bwx5
Click to expand...

Yeah you increase your shoulder press and dead every week, until you stall. On the belt thing I wouldn't wear one until you are pulling in the 400's. It's personal preference but my max is 445 and I only wear it on sets of 400 or higher. I do like wearing a belt though. A tip for the pullups: If you have a weight belt sit down on a bench, put the db behind you, and strap the belt around you and the db. Assuming the belt goes loose enough you should be able to fit it in there. Then pull away! I am able to fit 50 lb db's in there to do pullups with so a 10 lb db shouldn't be a problem
 
Ya, it's generally a good idea to hold off on belt use until you get into the 300's imo.

I could use a belt now for deads just because it improves intra-abdominal pressure. When I'm doing 5 or more reps on squats with 315 I'll probably start wearing a belt.

One thing to keep in mind is that the belt should only be used for your top set/sets. As you get stronger your non-belt sets will continue to go up and your core will get stronger so a belt is not necessarily a crutch when used properly.
 
squat- i went up ten lbs today, need a form check i will be posting up a video shortly.
165x5
165x5
165x5
165x5
165x5


bench-
160x5
160x5
160x5
160x5
160x5

row-
135x5
135x5
135x5
135x5
135x5
 
I'm definitely no expert at squat form but they looked decent to me. Try not to lean forward so much though do you see how much your back is leaning forward that it too much
 
Tblock1, there is nothing wrong with his forward lean. That is about the perfect amount of lean with that type of squat. You cannot squat as upright as a powerlifter or olympic squatter when doing more of an athletic squat.

That said I think I can get you down abit lower in your squat. It's difficult because the camera angle is exactly to the side to give spot on advice, but from what I can see I think these few things will get you lower with slightly better form:

1. Heels shoulder width or an inch or 2 wider.

2. Make sure your toes are angled out a solid 30 degrees or so. Going flat footed in order to drop deep into the hole you have to have a minimum toe flare of around 30 degrees compared to some olympic squatters that can go deep with a little less toe flare because they are squatting with a raised heel.

3. Arch the upper back hard. Don't be so concerned with the lower back arch. When you drop into the hole your upper back should be arched and tight and the rest of your back should form a nice flat surface. It's almost impossible to drop into a legit atg squat with an exagerated low back arch. This advice came straight to me word of mouth from a very strong (+800lbs squats) national pl record holder so it's not just crap spewin out of my mouth.

4. When doing an athletic type squat you want to go straight down. Both the hips and knees break at the same time. This is actually proper body mechanics when dropping into a full squat. Purposely pushing your ass back in pretty much any squat other than a pl style wide stance squat actually throws off proper bottom position and can stress the knees. I know from recent experience and having to have a clinic from the same pl'er run on my squat form from all the shit I have read on the interwebs. Despite this guy being a powerlifter he knows how to squat period and advocates an actual athletic type stance for all squats for knee/back health and carryover. I've seen him do over 900lbs in a single ply suit below parallel with heels maybe 1-2" wider than shoulder width for reference.

So recap, tight upper back, go straight down, eyes forward, no need to exagerate the head position aka tilting chin up.

On your last difficult rep or 2 you can also focus on pushing the elbows forward and looking up to manually reinforce your form when the weight is trying to bend you over.

All said not bad though.
 
squat-
165x5
165x5
165x5
165x5
165x5


bench- had a hard time with this, i managed to do all reps and all sets. Sure glad i'm going into the deload phase.
165x5
165x5
165x5
165x5
165x5

row-
100x5
110x5
120x5
130x5
140x5
 
great work on the protein man! One question for you: How can you get away with doing no cardio? IE don't you have to do pt as an officer? Or at least stay fit for pfts? Or is it a little different since you're "away"?
 
here is a quick blip of my diet: remember i'm doing zero cardio excpet 8-10 min of warm up running.
-----------------------------------
Cals Fat Carbs Prot
-----------------------------------
2,786 71.9 215.4 305.4
 
great work on the protein man! One question for you: How can you get away with doing no cardio? IE don't you have to do pt as an officer? Or at least stay fit for pfts? Or is it a little different since you're "away"?
 
Wherever you can get em! I would try to get 4000 calories a day...I wouldnt suggest more fats than that....but maybe more carbs. BTW, I just started rotc and am taking my first pt test this friday. Hoping for a 270+. I heard only two MS 1's last year got a 300 during the year so if I can get to 300 that would be awesome
 
squat: i dropped weight on the light day, i my legs/lower back are feeling fatigued...can't wait till for next week when I don't move up in weight
135 5x5
135 5x5
135 5x5
135 5x5
135 5x5

dead lift: used straps to try and save my grip for the pull ups. 200 was easy using the straps. i will continue to increase weight as rx'd but will continue using straps
200x5
200x5
200x5
200x5
200x5

shoulder press: struggling with this i using a very little bit of a hip bump to get the bar up. 105 I can complete easy enough w/o bumping the bar
110x5
110x5
110x5
110x5
110x5

pull up- i used a belt and secured a dp to my back, and i had better grip on the bar for some reason today.
10x5
10x5
10x5
10x5
bwx5
 
i'm in the 5th week so the deloading phase. i lost the work out plan. Can somebody tell me what the fuck i'm suppose to do now
for week 5 deloading phase:
week 6-9? i thought is was 3x3 of everything with the same exercises
and what happens for week 10 do i keep doing 3x3 or do i try to make the jump to 5x5 with the same weight from week 9
 
squat:
140 5x5
140 5x5
140 5x5
140 5x5
140 5x5

dead lift: used straps to try and save my grip for the pull ups. 200 was easy using the straps. i will continue to increase weight as rx'd but will continue using straps
200x5
200x5
200x5
200x5
200x5

shoulder press: struggling with this i using a very little bit of a hip bump to get the bar up. 105 I can complete easy enough w/o bumping the bar
115x5
115x5
115x5
115x4
XXXxX

pull down used maching
220x5
220x5
bw
bw
220x5
 
hey guys switched to the madcow intermediate, i'm not sure what i was doing. I have been wokring out doing but i transistioned here is todays numbers

Squat-i have alot more in me for this lift. i'm doing 5lbs increase but i could be doing more
1x5=140
1x5=150
1x5=160
1x5=170
1x3=180
1x8=135

Bench-feel like i'm getting close to not making anymore progressoin on this one.
1x5=135
1x5=145
1x5=155
1x5=165
1x5=175

Row-i seem to be stuck. i 'm also doing something with my knees that bothers the outside of my left knee. i feel it a little when doing squats.
95x5
105x5
115x5
125x5
135x5
 
squat-first time i really felt the weight, think it has almost run its course
140x5
150x5
160x5
170x5
180x5

bench
140x5
150x5
160x5
170x5
180x3

row-i'm still working on my form
100x5
105x5
110x5
115x5
125x5
 
wow you are way strong than before I'm impressed! Great work cant wait to see my numbers shoot up from the 5x5 too
 
i'm think i'm almost at the end i'm doing the lifts w/o a spotter, just somebody to check my form. maybe if i can get somebody to spot me i will continue when i start to fail on the exercises.
 
coyotekid84 said:
i'm think i'm almost at the end i'm doing the lifts w/o a spotter, just somebody to check my form. maybe if i can get somebody to spot me i will continue when i start to fail on the exercises.
Click to expand...

okay but as soon as you fail stuff you want to repeat it till you get it if you dont get it after another week or 2 restart the cycle
 
i think after i fail and can't get it in two weeks, i'm going into a bulking setup. going to see if i can up to 185lbs before i start to cut up
 
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