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Hey Everyone,
Just wanted to post some results of the 5x5 for people thinking about
giving it a shot. I'm 25, 6'1" and was about 205lbs when starting, been
working out on and off for 6 yrs or so but had taken the last 5 months
off due to work related issues.
I took two weeks before hand warming up and getting ready to start,
followed the same routine but started light and focused on stretching
and form to make sure I wouldn't injure myself.
I've done this routine twice in the past and have made some good
strength gains both times. I knew from before that you really need to
figure out the correct weights to use throughout and plan it, but since
I had been off for so long that was kind of impossible. I figured just
start heavy and add more weight each week until I started to burnout,
which is what happened. Every week each set it felt like that was all I
could do but the next week I was able to add more weight, until the
fourth week where I had to drop the middle workout because I was just
too burnt out to complete it.
Throughout the month I did absolutely no cardio other the 5min before
working out just to warm up, and ate somewhere between 4000-5000 cals a
day but wasn't really keeping track. Went from about 12%bf to around
18%, don't seem to have added too much muscle which seemed somewhat
strange considering the strength gains.
As for the results I've never been able to bounce back so quickly with
my lifts. I know the squats seem pretty shitty but I have bad knees and
255 for 5 without any issues was the most impressive part of the whole
thing.
I'm going to take the next two weeks to recoup, 2 workouts a week at the
same weight only 3x3, pick up the cardio again and look for a routine to
add a little size to my arms, which always seem lacking, and something a
little less a little less taxing on the legs while I'm playing ball.
But come December I'll probably give it another run through.
Hope this helps anyone interested, it's a great program and definitely
worth a shot if you're thinking about it, just remember to keep proper
form when your lifting heavy so you don't fuck yourself over.
..................Squats.........Bench.......Rows.......Mils........Chins......Deads
Week 1
208lbs..........5 Sets .........1 Set .......1 Set
Monday.........185x5 .........260x5.......175x5
..............................................................5 Sets......5 Sets.....5 Sets
Thursday.......135x5....................................115x5.......5x5.......275x5
.................1 Set.............5 Sets......5 Sets
Saturday......205x5...........245x5........155x5
Week 2
216lbs
Tuesday......195x5............270x5........185x5
Thursday......155x5......................................135x5.......5x5.......295x5
Saturday.......225x5...........255x5........165x5
Week 3
220lbs
Tuesday.........205x5............280x5........205x5
Thursday........185x5.....................................145x5......5x5.......315x5
Saturday........235x5............265x5........175x5
Week 4
226lbs
Tuesday........ 225x5...........295x4.........225x5
Friday............255x5...........275x5*.......185x5
(*only got 4 reps on last set for bench)
Just wanted to post some results of the 5x5 for people thinking about
giving it a shot. I'm 25, 6'1" and was about 205lbs when starting, been
working out on and off for 6 yrs or so but had taken the last 5 months
off due to work related issues.
I took two weeks before hand warming up and getting ready to start,
followed the same routine but started light and focused on stretching
and form to make sure I wouldn't injure myself.
I've done this routine twice in the past and have made some good
strength gains both times. I knew from before that you really need to
figure out the correct weights to use throughout and plan it, but since
I had been off for so long that was kind of impossible. I figured just
start heavy and add more weight each week until I started to burnout,
which is what happened. Every week each set it felt like that was all I
could do but the next week I was able to add more weight, until the
fourth week where I had to drop the middle workout because I was just
too burnt out to complete it.
Throughout the month I did absolutely no cardio other the 5min before
working out just to warm up, and ate somewhere between 4000-5000 cals a
day but wasn't really keeping track. Went from about 12%bf to around
18%, don't seem to have added too much muscle which seemed somewhat
strange considering the strength gains.
As for the results I've never been able to bounce back so quickly with
my lifts. I know the squats seem pretty shitty but I have bad knees and
255 for 5 without any issues was the most impressive part of the whole
thing.
I'm going to take the next two weeks to recoup, 2 workouts a week at the
same weight only 3x3, pick up the cardio again and look for a routine to
add a little size to my arms, which always seem lacking, and something a
little less a little less taxing on the legs while I'm playing ball.
But come December I'll probably give it another run through.
Hope this helps anyone interested, it's a great program and definitely
worth a shot if you're thinking about it, just remember to keep proper
form when your lifting heavy so you don't fuck yourself over.
..................Squats.........Bench.......Rows.......Mils........Chins......Deads
Week 1
208lbs..........5 Sets .........1 Set .......1 Set
Monday.........185x5 .........260x5.......175x5
..............................................................5 Sets......5 Sets.....5 Sets
Thursday.......135x5....................................115x5.......5x5.......275x5
.................1 Set.............5 Sets......5 Sets
Saturday......205x5...........245x5........155x5
Week 2
216lbs
Tuesday......195x5............270x5........185x5
Thursday......155x5......................................135x5.......5x5.......295x5
Saturday.......225x5...........255x5........165x5
Week 3
220lbs
Tuesday.........205x5............280x5........205x5
Thursday........185x5.....................................145x5......5x5.......315x5
Saturday........235x5............265x5........175x5
Week 4
226lbs
Tuesday........ 225x5...........295x4.........225x5
Friday............255x5...........275x5*.......185x5
(*only got 4 reps on last set for bench)
