Buddhas Enlightening 5x5 Log

[buddhabuilder]

Nofatchicks - What stretches do you do? Do you have a link?

Joeblow - Nah, it's an ankle thing from an old injury. I went to my managed care Dr. at the start of this program and he said something that I thinks translates to, "It's managed care. We're not doin' anything that would cost money."

Zedhed - It's one of the ways Madcow has it laid out in a huge post he collected on the 5x5 program. It looks like it could also be add 5 lbs. on Wed and Fri. What do you think.

Thanx for the camaraderie guys. I gotta say, I already feel fuller, and my appetite is through the roof. I got my before picture saved on my computer, and I'm feeling strong.

 

[zedhed]

Ok gotcha bro.
If you think you like the looks of MadCow then hit it bro. Im not real familiar with as my choice is SL. But they (5x5) are all pretty much the same and I know you will get very results from the MC version and you appear to be enjoying it so keep on bro!

 

[NoFatChicks91]

Buddha I linked someone some videos of the stretches in their log, I'll try to find it and I'lll copy and paste it for you buddy.

 

[the_alcatraz]

Log looks good. Kill that shit bro!

 

[NoFatChicks91]

Here it is

Here are some stretches I do.

I really like the pigeon hip stretch especially if you do it on a box, that way you can sink lower and lower as those hips loosen up and really stretch them out.

Another one I like requires a pole-like object. I use the poles on the squat rack to do this. You squat facing the pole while grabbing it with both arms, wedge your elbows into your kees and push them apart. Pull yourself into the pole while doing this. Imaging yourself trying to pull your torso forward while you wedge your hips with your elbows. If it hurts you are doin it right!

Here is a vid

Pigeon Pose Floor/Box - CrossFit Charlottesville Underground Mobility Project - YouTube



The pidgeon stretch on a high object works well, an object like a box, you just put your leg in the same position you would have it on the floor on a box, with your other leg kind of in a lunge stance on the ground, and you will sink down to the floor to feel the stretch in the hips and a little in the glute of you go far enough.

For me anyway, doing mobility stretches before a squat workout is a total game changer for my form. Those stretches aren't comfortable but they're necessary! Let me know if it helps it all buddy.

 

[buddhabuilder]

Thanx Nofatchicks. Today was the first day I did stretching before sqatting, and with the stuff you shared with me, I'm sure I will continue to move forward with good form.

Thanx for the positive feedback the_alcatraz - It's cool to know experienced lifters are checking this out.

So I went down to 1 and a half inches this moring. I noticed that my right heel, the one with limited motion, was turning out and taking the knee in the same direction. I was mindful to try to keep my feet and knees as symetrical as posible. I can't say that my hip area looks perfectly symetrical, but my feet and knees are at least real close.

After tearing 2 pages out of my journal trying to extend the math for how I set up this program, I settled on increasing the weight on all lifts 5 pounds every day I do them, except DL's which I will increase 10 pounds. It looks like the weights start to get a little challenging in 6 weeks. I'm more than ready to hit it hard, but will follow the program to the T. This gives my body time to heal from what I had been doing, and also time to get some more meat on me via a 4500 calorie per day diet.

I have a stop watch and am going to utilize it for my rest periods. I am also going to put 5 beads on the rope it is on to keep track of what set I'm doing (I have already spaced out on that). Everything else is solid. Doing 3 sets of 15 for Tris on Mon and Fri, 3 sets for bis on wed, and abs mon, wed, and fri.

 

[digit0x]

Cool. I'll link to yours. Let's Rock this Shit!

I got some tweaks for starting next week, but my main focus is getting my heels closer to the ground on squats tomorrow. So far the hardest thing has been staying out of the gym on Tuesday and Thursday!

Funny. I have same problem on my 5#5 ... can't stay out of gym

Sent from my SCH-I535 using EliteFitness

 

[zedhed]

Hey Buhhda good on ya for really working on getting flat on the floor. If you need to take more time then feel free to do so bro.
Yeah man on these 5x5s it really do get to be a challenge about mid way thru. But you gonna love your results bro. Is the MC also a 12 week program like the SL?

 

[buddhabuilder]

Hey Buhhda good on ya for really working on getting flat on the floor. If you need to take more time then feel free to do so bro.
Yeah man on these 5x5s it really do get to be a challenge about mid way thru. But you gonna love your results bro. Is the MC also a 12 week program like the SL?

From reading through all the information I could find, I figured you go straight ahead until you start to stall on some weights even after taking exercises you can't get your 5x5 on for 2 days, down to the prior 2 week weight and stalling again. You then do the deload for 3-4 weeks.

My math is crap. I think I'm trying to do 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)

The 3-4 weeks of deload.

Switch to 3x3 of three, and drop the Friday workout altogether.

Your workout should look like this:

Monday:
Oly squats: 3x3
Bench: 3x3
Rows: 3x3

Wednesday (or move this workout to Thursday if you'd like, I usually did)
Light Oly Squats (70% of monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins:3x3

If you get all 9 reps, go up 5-10 pounds the following week. Do this for about 3-4 weeks.

I see some chapter titles for what follows this. I don't know if I go back to 5x5's with some different exercises or what.

I will most likely start my first 12 week Test e cycle with an oral kick start in 6 weeks so I'm sure I can get at least 6-8 weeks beyond that point before the deload (which would mean 14-16 weeks since the start).

This is week 2 and I'm still nailing down the little details, but diet will be scientific by the end of the week, and just basic supps (multi vitamin, creatine, preworkout) until I start gearing up for my cycle.

The outline is enough to make your head spin. How do you keep your numbers straight for the weights?

 

[zedhed]

Thats why I like the SL program. Very simple. Workout 3 days per week for 12 weeks on the A/B schedules. Add 5 LBS to every lift every session. Thats it. Easy, so then all I have to concentrate on is my workout.