[SHREDDED!] 5x5 Single Factor Journal

[ugashred]

Hey guys,

I've never really done one of these before -- but I figured I'd give it a shot based on what I saw in other journals. I've been lifting consistently for approx. 2 years, but have been on a 5-day/week split for most of that time.

My split in the past consisted of something like: Chest, Back, Legs, Shoulders, Arms (basically one bodypart per day).

However, I'm giving this 5x5 single factor training routine a shot.

My current stats:

Height: 5'10"
Weight: 185lb
Bodyfat: 10%

My goals are to put on about 5-10lbs of lean mass, and to increase my strength in most of my lifts. I'm no powerlifer but rather into bodybuilding -- however, I figure its a good things to switch things up every now and then.

I did my first day of the training today using Madcow's speadsheet to determine 1-rep/5-rep maxes and basically used it as a guideline for my routine.

Monday

Squat
45x12 warm-up with bar
110x5
135x5
165x5
185x5
185x5 * (Goal here was 215x5; I had the last day of my regular routine this past Saturday -- and it was leg day, perhaps I should have taken a week off prior to starting this program? For some reason this lift totally killed me -- I'm guessing lack of rest and fatigue from my previous program)

Bench
105x5
135x5
165x5
185x5
205x3 * (Same story here, I could not hit my intended 210x5 -- likely due to fatigue)

BB Row
85x5
105x5
135x5
155x5
175x5 (Went nuts here, I could have done 10 reps -- good lifts here)

Assistance

Weighted Situps (@ Incline 5)
25 (w/25lb), 25 (w/25lb)

Weighted Hypers
12 (w/25lb), 12 (w/25lb)

Looking foward to the program -- I'm sure to get a lot of sleep in anticipation of Wednesdays workout. I'll try the same lifts again in attempt to get everything at 5x5.

Some questions:

1) Because I am moving away from a 5-day/week routine and into a 3-day/week 5x5 routine -- will I be sacrificing any size/mass in exchange from strength on this program? I intend to up my calories, and continue eating big.

2) Is this a good routine for someone who is bodybuilding? The only concerns I have regarding this, is the failure to isolate certain muscles (ex. calves, biceps/triceps, forearms, traps, etc.)

3) At times during the workout, I felt like I wasn't doing enough. I didn't get much of a pump -- and all in all, the workout just felt very unfamiliar and almost novice in comparison to my previous routine. Is this normal?

4) Is there any place where I can add a barbell shrug to the routine? Or do you guys recommend I follow the 5x5 linear to the T?

Thanks guys! Looking forward to staying consistent with this program.

EDIT: Included a picture from about a month ago. I guess you could consider this a 'starting photo'. It's a relaxed picture by the way.

 

[nelmsjer]

Hey guys,

I've never really done one of these before -- but I figured I'd give it a shot based on what I saw in other journals. I've been lifting consistently for approx. 2 years, but have been on a 5-day/week split for most of that time.

My split in the past consisted of something like: Chest, Back, Legs, Shoulders, Arms (basically one bodypart per day).

However, I'm giving this 5x5 single factor training routine a shot.

My current stats:

Height: 5'10"
Weight: 185lb
Bodyfat: 10%

My goals are to put on about 5-10lbs of lean mass, and to increase my strength in most of my lifts. I'm no powerlifer but rather into bodybuilding -- however, I figure its a good things to switch things up every now and then.

I did my first day of the training today using Madcow's speadsheet to determine 1-rep/5-rep maxes and basically used it as a guideline for my routine.

Monday

Squat
45x12 warm-up with bar
110x5
135x5
165x5
185x5
185x5 * (Goal here was 215x5; I had the last day of my regular routine this past Saturday -- and it was leg day, perhaps I should have taken a week off prior to starting this program? For some reason this lift totally killed me -- I'm guessing lack of rest and fatigue from my previous program)

Bench
105x5
135x5
165x5
185x5
205x3 * (Same story here, I could not hit my intended 210x5 -- likely due to fatigue)

BB Row
85x5
105x5
135x5
155x5
175x5 (Went nuts here, I could have done 10 reps -- good lifts here)

Assistance

Weighted Situps (@ Incline 5)
25 (w/25lb), 25 (w/25lb)

Weighted Hypers
12 (w/25lb), 12 (w/25lb)

Looking foward to the program -- I'm sure to get a lot of sleep in anticipation of Wednesdays workout. I'll try the same lifts again in attempt to get everything at 5x5.

Some questions:

1) Because I am moving away from a 5-day/week routine and into a 3-day/week 5x5 routine -- will I be sacrificing any size/mass in exchange from strength on this program? I intend to up my calories, and continue eating big.

2) Is this a good routine for someone who is bodybuilding? The only concerns I have regarding this, is the failure to isolate certain muscles (ex. calves, biceps/triceps, forearms, traps, etc.)

3) At times during the workout, I felt like I wasn't doing enough. I didn't get much of a pump -- and all in all, the workout just felt very unfamiliar and almost novice in comparison to my previous routine. Is this normal?

4) Is there any place where I can add a barbell shrug to the routine? Or do you guys recommend I follow the 5x5 linear to the T?

Thanks guys! Looking forward to staying consistent with this program.

EDIT: Included a picture from about a month ago. I guess you could consider this a 'starting photo'. It's a relaxed picture by the way.

Several things in your post have left me wondering about whether or not your read madcow's SF 5x5 program completely. Ideally, you should not have hit failure this week AT ALL. Make sure and give his website a thorough reading. Madcow's site

To your questions:

1) No, you should not lose and size or strength. You should gain both, assuming you are eating properly. Also, don't just "intend"...DO IT. Track your calories and don't leave room for guesswork.

2) You calves will get some work in the deadlift. Your forearms, biceps and triceps will get plenty of work from all the compound exercises in madcow's program.

3) Give the workout time. It is dramatically different than what you were doing, but so is the frequency. Be patient.

4) Your traps WILL grow on this routine. The deadlifts will take care of that, assuming you are loading properly. Also, my advice is to follow his program exactly for the first round or two. THEN, take what you have learned from the entire process and develop your own.

Good luck, and keep the journal going.

 

[djeclipse]

Just to add on to what nelmsjer said, first go back and read everything on this website and make sure you understand everything. If you have questions, just ask here and someone will answer...
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

And most importantly read this section, and then read it again...

taken right from Madcow2's website.

Substituting Exercises:
Don't fuck with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains. As a rule those people who want to change it don't know enough to make proper alterations - those who do know enough, don't have much to change. The guy who is responsible for this program is of the best on the planet at bulking lifters and making people stronger. It's kind of like Sesame Street's Elmo offering neurosurgery advice at NYU. Anyway, it's absolutely essential not to screw with the squats, they are the foundation of this program. If you want to sub inclines or push presses for military that's okay. Do not sub machines - don't even think about it, hit yourself with a plate if you must. For arms choose a single biceps and triceps exercise and perform them at the end once per week for 3 sets of whatever - your arms will take a beating from all the pulling and pressing anyway. If you want to chin on Wednesday or do a few sets of pulldowns/ups that's fine (avoid the machines if you can use bodyweight). Core work is always fine. Cardio is fine - interval training is the best for this I'll just throw out. If this is just too much mental strain, take solace in the fact that it's just a few weeks, you'll gain a ton of muscle and strength and then you can spend the next 4 weeks adding the minute detail to refine the gained mass (like most care anyway - I have yet to meet a guy on this board who will trade 20lbs of muscle for a bit of added detail somewhere). In a nutshell, put your trust in some of the better coaches on the planet and enjoy the results.

Before I started this program i was doing the typical one body part/week Body building split, split because I didn't know any better. I am now into my 4th week of this program and my only regret is I didn't start it sooner. I have added a lot of weight to the bar since I started and have put on visible size.

I know what you mean by day one not feeling like enough work, I felt ike that for the entire first week, but the day after my first full week I felt it everywhere. By the end of the second week I was grateful to get 2 full days off. Stick with it and you will know what I mean.

I was also worried bout my traps and wanted to add shrugs but I followed the program as it was written. Because of the heavy pulling for deadlift my traps have visibly grown, so don't worry about doing shrugs.

Also like nelmsjer siad, there is no way you should be failing in your first week, if you do you're not doing the program properly. it's supposed to be set up so you reach your current 5 rep maxes in week 4, that way you build up some "steam" and are able to keep adding weight to the bar.

And make sure the squat is a full Ass tot he floor squat. You may have to leave the ego at the door and drop the weight so you make all your reps, but it will be well worth it in the end.

Good luck...

 

[ugashred]

Tuesday

Today was an off day -- mostly for recovery. In the future, I hope to use Tuesday, Saturday, and maybe Sunday as cardio days. Thursday will be an off day.

Looking foward to bouncing back into the routine tomorrow -- will post results tomorrow night.

My diet is very clean and mostly strict. This may change as the need of higher calories increases.

Today my meals consisted of the following:

Meal 1
1 cup oatmeal
2 scoops whey protein

Meal 2
EAS Protein Bar

Meal 3
Three grilled chicken breasts
1.5 cups brown rice
.5 cup black beans
Turkey and roast beef sandwich on whole-wheat bread

Meal 4
1 cup oatmeal
2 tbsp. natural peanut butter
2 scoops whey protein

Meal 5
1 cup cottage cheese
4 fish oil capsules

This is a rather light day for me, because of classes. On lifting days (M/W/F) I typically eat six meals, and usually quite a few more calories.

Today's calories added up close to 2800 -- however, I will increase closer to 3500 in the upcoming week.

 

[carlsuen]

if u really want to feel it in the traps.. then throw out the rows and learn the power clean.. try it on friday.. and you will be telling me how much your traps are hurting on saturday's post..

 

[ugashred]

I've considered swapping in the cleans -- however, I'm really looking for some solid development in my back with this routine. I figure I'll run it this way for about 8 weeks and then re-evaluate the program if I need to.

 

[carlsuen]

power clean gives alot of work to the back too..so it's up to u i guess..

 

[Introspective]

Good to see your doing a 5x5 journal, i will be starting mine soon.
I just finished a 12 week run of the SF and having a couple weeks off before going at it again.
In my first run i was told to sub rows for cleans because cleans are a complex movement and should only be incorparated into a program if done properly. So i have been learning the movement in my time out.
Based on what i have read , i think you should stick to rows on your first run and do cleans on your second run. Just my humble opinion.
Good luck making progress.

 

[Micker]

You really don't want to do any more trap work. Your traps will be smoked from the deads, bench, rows etc..

 

[dce2956]

I do powercleans instead of rows and snatch grip deadlifts instead of regular deadlifts, and wow has my back grown, and all of it. I mean, parts i didn't know i had are stickin out now, and from top to bottom. My back has always been a strong point of mine, but with these two excersizes it's been growin almost out of control. I"ve even been thinking of switching back to regular deads to maintian some kind of symmetry.