Mercere's 3x5...The quest for a decent Squat

[Mercere]

Hey mercere,

Just checking in to see how you are going?

I am in the 2nd week of my 3 x 5 program, and all is going well, which it should be in these early stages. Just a quick question, why have you changed from the 'sets across' method (3 sets at set weight), to a ramping method?

Is it simply due to the difficulty of the program as the PR's become harder to attain, and the increments become much smaller?

Yeah that's basically it. I came to a point where same weights sets became too taxing. It's just a tweak to ride the run a little bit longer. This is essentially the way the become a better lifter, knowing your body and making changes accordingly. I'm still very new at this stuff and I'm trying to learn.

Another reason is to establish accurate 5RMs to set up the 5x5, which is the next step I'm going to take.

Good luck with your run, keep us updated!

 

[Mercere]

22.10.06

Squat:
bar 1x8
165lbs 1x5
185lbs 1x5
205lbs 1x5 PR

MP:
bar 1x8
87.5lbs 1x5
97.5lbs 1x5
107.5lbs 1x5 PR

Rows:
bar 1x8
112.5lbs 1x5
127.5lbs 1x5
142.5lbs 1x5 PR

My plan was to workout yesterday but the gym was closed because of the football game. Very good workout today, adding the light squats on midweek really helped I guess. Did all the lifts smooth, and my squat PR was a little bit easier than the previous one. I want to squat two plates before new year.

 

[ChinkNasty]

yea i have found that adding a light squat (dynamic effort day) really helps you work on the 'groove' and obviously getting some volume in...

 

[SgtSlaughter]

Awesome PR fest today man!! Great workout!

 

[Mercere]

yea i have found that adding a light squat (dynamic effort day) really helps you work on the 'groove' and obviously getting some volume in...

Definitely. Also a break for the CNS does you good.

 

[Mercere]

Awesome PR fest today man!! Great workout!

Thanks sarge, you made excellent progress on your 5x5 to despite your belief to the contrary. With help from the vets, I'm sure that you'll take those gains even further bro!

 

[SgtSlaughter]

Thanks sarge, you made excellent progress on your 5x5 to despite your belief to the contrary. With help from the vets, I'm sure that you'll take those gains even further bro!

Thanks bro

 

[Vita]

nice workout! can't wait to get to where you are and beyond with the squats!

 

[pitbullrocco]

damn foo

110 increase in squat and 60lb increase on bench in 4 months....that is pretty damn badass!! you must be eating like a madman!

ahh, the joys of the beginner lifter.......

 

[Mercere]

28.10.06

Squat:
bar 1x8
167.5lbs 1x5
187.5lbs 1x5
207.5lbs 1x5 PR

Bench:
bar 1x8
117.5lbs 1x5
132.5lbs 1x5
147.5lbs 1x5 PR

Deadlift:
bar 1x8
135lbs 1x5
262.5lbs 1x5 PR

After a light injury, I'm back in business. I strained my right oblique sparring a week ago and I didn't want to lift with compromised stabilizers. It didn't hurt that much today so I went for it. Awesome workout, everything was smooth. The scale shows 187. I really hope most of this is muscle. My lifts are going up steadily and while my waistline got a little larger, I can still see the vague outline of my abs in the morning.

 

[pitbullrocco]

congrats on more PR's!

hey boa, you better get with it on them deads.....2 sets aint gonna cut it!

 

[Mercere]

congrats on more PR's!

hey boa, you better get with it on them deads.....2 sets aint gonna cut it!

yeah I should probably add another warmup set

 

[Czar87]

Wow, you've been milking this for 4 months now, niiice.

What do you think how long will you be able to run it more ? Are you going to 5x5 linear ?

 

[Mercere]

Wow, you've been milking this for 4 months now, niiice.

What do you think how long will you be able to run it more ? Are you going to 5x5 linear ?

I really have no idea, but my plan is to keep on going until the thanksgiving break which is the 18th of november, after a week of vices I'll go into linear 5x5. I'll maintain caloric excess for another 2.5 months, then start cutting. I'll make the transition during 5x5.

 

[Mercere]

31.10.06

Squat:
bar 1x8
170lbs 1x5
190lbs 1x5
210lbs 1x5 PR

MP:
bar 1x8
90lbs 1x5
100lbs 1x5
110lbs 1x5 PR

Rows:
bar 1x8
115lbs 1x5
130lbs 1x5
145lbs 1x5 PR

Felt strong on squats, didn't even get a serious lower back pump. I may go for three PRs this week. MPs were difficult, it took me 6-7 seconds to lock it but I did. MP is one of my favorite lifts. There is something gratifying about holding the bar overhead. As for rows, I finally got to plates. It was actually easier than 142.5 because the bar was higher off the ground. Devoured a lot of red meat and mash potatoes afterwards. Overall, good day.

 

[Mercere]

04.11.06

Squat:
bar 1x8
172.5lbs 1x5
192.5lbs 1x5
212.5lbs 1x5 PR

Bench:
bar 1x8
120lbs 1x5
135lbs 1x5
150lbs 1x5 PR

Deadlift:
bar 1x8
135lbs 1x5
205lbs 1x5
270lbs 1x5 PR

Finally got to go to the gym, it's been a very busy week. Weighed in at 190 today, and frankly this is freaking me out. Maybe I'll start to shred some bodyfat before moving on to 5x5.

 

[Vita]

good to see you keepin' it going!

i'm on week 4 now and crashing through PRs now, feels oh so good!

keep it up!

 

[pitbullrocco]

I really have no idea, but my plan is to keep on going until the thanksgiving break which is the 18th of november, after a week of vices I'll go into linear 5x5. I'll maintain caloric excess for another 2.5 months, then start cutting. I'll make the transition during 5x5.

yeah mang, you don't wanna be cutting during the linear transition.....you wanna be in positive nitrogen balance mang

 

[Mercere]

12.11.06

Squat:
bar 1x8
195lbs 1x5
205lbs 1x5
215lbs 1x5 PR

MP:
bar 1x8
92lbs 1x5
102lbs 1x5
112lbs 1x5 PR

Rows:
bar 1x8
107lbs 1x5
122lbs 1x5
137lbs 1x5 PR

Correction on rows, the past couple of entries are false. They should be 10 pounds less. I guess I'll never get used to pounds (go metric go!). After a very busy week of midterms and homeworks, I'm back to lifting. I started to cut some weight to keep my sanity so we'll see how this affects my PRs.

 

[carlsuen]

good luck man.. nice pressing..

 

[Wes24]

Very encouraging indeed. I'm just starting my second week of the 3x5 and I'm loving it.

Keep up the great work!