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The Road to Strength: Theguy351's log: 3x5

theguy351

theguy351

New member
Hey all.....well im starting alog to keep up with my 3x5.

Height: 5'9.5
WEight: 170
BF%: around 11-14%
Goals: Increase overall strength, get more explosive (for hockey), get in better shape for hockey, look better.

So I'm starting it officially on January 8th and doing the M,W,F route
3X5 Rippetoe​

Workout A:
3x5 squat
3x5 Bench
1x5 Deadlift
2xb dips
4x25 Weighted Ab crunch machine

Workout B:
3x5 Squat
3x5 Military press
3x5 standing rows
2x8 chinups
4x25 weighted ab crunch machine

it will go
M:A
W:B
F:A
M:B
W:A
F:B
etc.....

Tuesdays will be plyometrics. (im a hockey goalie so i need these)
Thursdays rest
Sat and sunday usually have games so
Im trying to maintain a good diet with plenty of protein,carbs, good fats and such.

I'm taking No-Xplode 1/2 hour before each workout.

I'll be on here keeping track of my progress.
:)
 
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ok i am officailly starting Monday but i did a run through today to test myself and see how i liked it.

All i can say is WOW! I've never been one for compound lifts but i see now what I've been missing out on! Ok here are the stats for today:

(Warmup sets of 2x8 with bar, 1x5, 1x5 ramping weight to working sets on all)

wasnt sure how i would do so i took my weights a little conservatively...not the most I could do on any of them but it was still a good workout!

Squat 3x5: 155

Bench 3x5: 135

Deadlift: 3x5 185

2x8 dips
4x25 ab crunch

I look forward eagerly to make great gains with this plan!
 
Why not worry about the cardio later when you get your strength up to respectable numbers? It's kinda counterproductive right now if strength and size are in your goals.
 
ok but im a hockey goalie so i figured the plyos could only help.....ok ill cut it out then and only do the MWF lifting
 
theguy351 said:
ok but im a hockey goalie so i figured the plyos could only help.....ok ill cut it out then and only do the MWF lifting
Click to expand...

Ah, didn't know that. Maybe keep the plyo's in, but cut the other cardio especially the 2 mile run.
 
ok, lol, thanks yea i just think the plyos will help....you know.....squats are great but i need the balance too...and they are not to cardio-ey if that makes sense......
 
my other thread is askin about the effects of this program on my play....since my overall goal is to get better at hockey and in better hockey shape is this a good plan.....?
 
Why are you trying to customize this workout? I thought the whole idea of the 3x5 and 5x5, was to do them AS WRITTEN before you f*ck with them. You do not know more about them than the authors, let the program do its work.
 
Hey guys, just went back today for my first official day on the 3x5 and heres how my lifts went.

Took No-Xplode 1/2 hour before and it works great i think.

Squat:
185x5
185x5
185x5

went pretty well.....relative ease...should up the weight to around 200 next time

Bench:
135x5
135x5
135x5

didnt reall have a tough time...4th and 5th rep in the lat set were challenging but not a struggle

Deadlift:
225x5

I suprised myself with this. Never attempted above 185 before but I went for it...it was tough but I did it pretty good.

2x8 dips
2x20 powercrunch@45lbs
3x20 ab crunch@125lbs

Overall good workout....looking forward to getting stronger with this plan.
 
Just a suggestion: Never buy NOexplode again. It lasts for like a week and then you never feel the effect again.
 
really? I hope not i thought it gave me a pretty good burst.......oh well ill see how it works out. thanks for the suggestion :)
 
185 to 200 is quite a big jump on squats, given that it's only 2 days from now. Don't forget you're supposed to increase it every workout, so that's 3 increases per week. If you're just taking up lots of slack, then go for it.
 
well i havent squatted in like 2 weeks so i was making sure i did my form right.....but yea that is a big jump but i did the 186 parallel with relative ease.....thanks for the reply
 
ok today was my first day on workout b.......

took no-xplode at 1:30 hit the gym at about 2:10......

Squat:
5x195
5x195
5x195
took anotherbutters advice and didnt go over 200 yet.....ill wait till friday....overall went smoothly

Military press:
5x85
5x85
5x85

i know that not a whole lot of weight,but i have never done military press before (my old workout was complete crap)

Pendelay Rows:
5x115
5x115
5x115

went pretty well....first time doing these as well.....deffenately will up this one next B day...

smooth workout...didnt have to wait for anything because my gym is a ghost town until around 4 til 7....only 2 other people in whole weight area......good thing though because we only have one squat rack/power rack....and 2 free benches....but it gets the job done when im alone :kapow:
 
Today I was back in the gym for workout A....being a friday they gym is usually a ghost town, but there were some other guys there anda girl.....funny thing was the girl was benching and squating while the guys were doing wiggle curls and machines.....lol.....

anyway took no-xplode again and im still feeling the effects an hour and a half after taking is ... :p .its good stuff......

anyway heres the stats for today:

Squat:
205x5
205x5
205x5

Bench:
145x5
145x5
145x5

Deadlift:
235x5

overall it all went smooth.....my abs have been sore since last workout...(went a lil heavy on the power crunch).. so i was feeling that but overall my lifts went smooth.....a couple of my squats in my 2nd set i think i didnt go down parallel, but i made up for it by doing extra.....overall good workout.....

and i have two big hockey games this weekend so i will finally see if this lifting routine harms my play.....:)
 
theguy351 said:
well i havent squatted in like 2 weeks so i was making sure i did my form right.....but yea that is a big jump but i did the 186 parallel with relative ease.....thanks for the reply
Click to expand...


Rippetoe wouldn't say to squat that way. He would telly ou to squat Oly style. So unless it's a typo lower the weight and touch your booty to the floor.
 
ok, lifting didnt effect my play today......i won vs the 1st place team, only gave up one goal.....29saves on 30 shots....solid game....felt explosive out there
 
theguy351 said:
but isnt a parallel squat at higher weight just as good?....isnt that what most do ?
Click to expand...


NO, it is not just as good, it is in fact worse for you. By that standard the idiots with twig legs in my gym doing 3 plates for 3" are awesome.
 
i get that but i was told (here) paralell is where you want to be....i dont have the best knees so i dont know if ATF would be great for me...maybe i could try it, but idk....ive been told here many times that parallel is the way to go...im not doing 1/8 or 1/4 ROM im going parallel.....
 
Bro - you need to buy Rippetoe's book Starting Strength and read it - or at least read the chapter on Squatting. In NO WAY does he, or anyone of any merit, condon or recommend squatting to parallel.
 
ok well on another note, today i have to work all day then i have practice right after and i cant get to the gym.....how should i go about a missed workout?
 
would it be bad if i just skip it and lift w,f this week then keep on mwf next week.....cause i cant switch to tues,thurs,sat this week cause i cant lift thurs or sat......
 
Ok...got back in the gym today and it felt awesome......
took the no xplode before and it continues to give me a good jolt.....

heres the stats:

Squat:
215x5
215x5
215x5

went great.....went as low as i could like everyone here said and i see that it does work great (tried it on warm up sets too to make sure i could do it)

Bench:
155x5
150x5
150x5

started with the 155 but the 5th rep was tough so i went down to 150 (still a 5lb increase from last workout) and banged out the last two sets.

Deadlift:
245x5
went great, but i do feel like the bar is gonna slip from my hands.....any advice?

5x20 power crunch @45lbs

workout went great overall......felt good to get backin there ....just some help with the dead grip problem would be awesome.
 
Did you buy Starting Strrength yet? You need it...

Nice workout. On the Deads the bar may slip. How are you gripping the bar? Double Overhand or Over/Under? Are you using chalk (helps a lot)? I use over/under personally and straps for my top set although I am trying to get away from straps. I use tons of chalk, but I use chalk when I squat as well. You will too after you read Starting Strength.

WTF is a Power Crunch? Just do crunches on the decline bench w/ it set on the higest incline for sets of 20. WHen you can do your body weight x20 for 3 sets add weight.
 
Starting strength is in the mail......im gripping it double overhand, guess i should try the over/under. No i havent been using chalk...noone in my gym uses it so im not sure if its allowed(most people use smiths machine and other machines....im one of the only few who do real stuff).

power crunch is like a thing where you lay down and put your feet in a thing up in the air and grab handles behind your head and crunch from laying to elbow on knees...with weight added.....i guess ill do the decline situps if they work better......thanks for the input
 
something weird....since i started this routine as you can see my lifts have all gone up and ive gotten firmer (in only the 2 weeks ive done it) and stronger and all.....but on my stomach its all solid at the abs with like jiggley and soft fat ontop of it....enough to shake around like the truffle shuffle...lol....but its annoying....will it go away or what?(cant do cardio cause that will diminish results right?)
 
ok today was workout b.....im alot better at workout a but everyone has to start somehwhere right?

took no-xplode....then hit the gym at like 2 o'clock

heres the numbers

Squat:
225X5
225x5
225x5
went really well. ive come to realize my squat is my strongest lift even though i never did it before i started this 3x5...mostly from being a hockey goalie, i mean ive been squating on the ice for an hour a night for the last 6 years.

Military Press:
95x5
95x5
95x5
The complete opposite of my squat this is my worst lift. I am terrible at it...having a tough time keeping my back straight and stuff. 1st two sets were tough and the last set i threw a belt on and had even harder time...the last rep was a HUGE struggle....pretty sad for 95 lbs but hey, never did this lift b4.

Pendlay Row:

145x5
145x5
145x5
did pretty good on these.....good form....went smoothly

2x8 chinups

2 sets of 21's

Decline situps:
2x20 body weight
1x20 with 25 lbs
1x15 with 35 lbs
1x10 with 45lbs

good workout......overall....need to improvemy military press....any advice?
 
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If you're eating a little above maintenance, just keep adding a small amount each time to your military press and it will go up. Don't get discouraged with them, just take it slow and you'll be fine.
 
al420 said:
There is going to be a small bend in your back as the weights get heavier. If the weights seem heavy you aren't eating enough.
Click to expand...

thats probabally it....i need a better diet....reccomend what to eat?
 
Go read the diet stickys in the diet forum and set something up. Post it up after you decide on it. Basically whole foods, eggs, lean meats, fish, oats, rice, fresh veggies, etc. To gain weight, muscle or fat, you need to be in a caloric surpluss (meaning eating more than what your body needs).
 
I was going to say you need to strengthen your abs, but you're already doing decline situps. I had problems with these too and my physio pointed out I had lordosis (too much of an arch in the lower back). To correct that, he said to rotate the hips forward by contracting the glutes and the transverse abs, so instead of my ass sticking out, my wedding tackle stuck out. I'm not saying you have the same, but that cue helped me (as well as strengthening my abs).
 
ok thanks AB......also i haev another question....if i start to do some cardio on off days to stay in good aerobic shape and stay loose and stuff will my gains be killed? even if its on seperate days and i stilleat above maintenance?
 
hi there

i did the SS program earlier this year and i had very good gains on it.

i dont mean to sound presumptious or like a pompous asshole, but i have some info which u might find interesting.

this is something i got from the WestSide site which is essential in my training: http://www.elitefitness.com/forum/showpost.php?p=6988582&postcount=5

now regarding the cardio: make sure u dont overdo it. no HIIT if u cant recover. do some low intensity high volume cardio if u must. i come from the DC bandwagon so i will insist on low intensity cardio.

on another note: when i did this program i incorporated fascia stretches on my friday workouts which went a long way in my recovery. sometimes i did them only fridays and sometimes twice a week and mayeb once or tiwice i did them thrice. i ran the program btw for 10 weeks...

the fascia stretches which i used were for:
quads
hams
chest
back

and i used some of my old judo stretches for my lower back.

this is just a heads up so please dont misunderstand. i am here to learn and help with my limited knowledge.

best of luck

Andalite
 
ok well back to my stats.....got back in the gym today for workout A...was feeling a bit under the weather but nothing major...didnt effect my lifts........ok

no-xplode, like always.....wondering if it would be ok to take whey portein after lifting as well?

ok
Squat:
235x5
235x5
235x5
went well.....overall good reps ...solid squating

Bench:
155x5
155x5
155x5
went well for the most part....final two reps in last set were a bit of a struggle.....i think that was just fatigue though...

Deadlift:
275x5
went real good...feels good to do more weight than you think you can!

Decline Situps:
2x20 bodyweight
1x15@25lbs
1x10@45lbs

overall good workout....just wondering if the whey protein would be good to take after workout and if it will have good effects....

also is my ab work good or should i up the sets/reps?
 
Nice workout - Whey Protien is ESSENTIAL post workout - you need to drink 40-50 grams Immediatly following your training. I just make mine w/ gatorade to take advantage of the Dextrose.

YOu need to spend some time reading the diet stickys bro...whey PWO is Diet 101 stuff.
 
yea....thanks for the great links and info.....i will try adn incorporate it and see how it works out.....o and AP...yea im deff taking whey....lol
 
theguy351 said:
ok thanks AB......also i haev another question....if i start to do some cardio on off days to stay in good aerobic shape and stay loose and stuff will my gains be killed? even if its on seperate days and i stilleat above maintenance?
Click to expand...
Having it on separate days and carrying on eating above maintenance will help, but there's no way for us to tell whether you're going to be doing too much. Introduce it gradually - start by adding one day per week for 2-3 weeks and see if you carry on making gains. If everything's ok, add a second day. When the lifting starts getting hard, back off on the cardio. The extra rest ought to help with the lifting.

Over time, you should learn how your body responds to different things (more workload, more rest, more food, more sleep, etc).
 
yea i hear you....i was just thinking maybe a low intensity run or maybe a couple light rounds on the heavy bag.....
 
im thinking of suspending this log until a later date.....i think im going to stop lifting until my season is over in around march......im going to concentrate more on aerobic stuff like running, biking, skating, stretching and reflex stuff
(hockey goaie).....question is,

will i lose a huge amount of muscle?
is there a way to keep lifting without feeling ill effects on the ice?
can i still do the 3x5 but run on off days?
will me not lifting for 2.5 months make me get alot weaker?
should i ride it out for like 5 or 6 weeks (i think i've only done 2.5 so far) and then do the running stuff?

any help?
 
ok, havent decided to stop or keep liftin yet , so i was back in the gym today.....
workout b......took no-xplode before and whey protein in milk after.....

Squat:
245x5
245x5
245x5
did this with relative ease...stated this is my best and favorite lift.....

Military Press:
85x5
85x5
95x5
had weight at 85 to ensure form then upped it to 95 for last set....

Pendlay Row:
145x5
145x5
145x5

felt pretty good.......realized when i got home i did 145 last time....crap...no wonder it felt easy

2x8 chinups
3 sets 21's

Decline Situps:
4x20 @ bodyweight
1x15@ 25lbs
1x5@ 45lbs

good workout....would still like some input on my previous post tho....

can i do like a moderat intensity 2 mile jog/run on my off days? will that hinder recovery....my thought is to continue my lifing being as im not too huge yet, lol, and on tues,thurs do a low intensity run and some reflex traingin and stretching............any advice?
 
Andalite said:
why would u want to stop lifting? im sorry if i missed this but please xplain why.
Click to expand...

because i play ice hockey at a high level and have been told that lifting heavy in season is not great.....had two bad games last weekend.....while i need to get bigger to play at the level i want to, i also need to be quick, extra limber and extremely flexible.....have been told heavy lifting can hinder that.....
 
theguy351 said:
because i play ice hockey at a high level and have been told that lifting heavy in season is not great.....had two bad games last weekend.....while i need to get bigger to play at the level i want to, i also need to be quick, extra limber and extremely flexible.....have been told heavy lifting can hinder that.....
Click to expand...

waht u have been told is probably correct considering u dont have mark ripeptoe as ur coach :D

yeah, quit the lifting if it is interefering with ur game/recovery/ability....then make sure u work ur ASS off in the off season!
 
yea that was what i was thinking.......but im not sure maybe if i run low intensity and do reflex work and hockey specific skills on off days and do heavy stretching every day, it might work....not sure tho? like alot of guys on my team lift.....
 
theguy351 said:
yea that was what i was thinking.......but im not sure maybe if i run low intensity and do reflex work and hockey specific skills on off days and do heavy stretching every day, it might work....not sure tho? like alot of guys on my team lift.....
Click to expand...

is what i said ok to work.....if not anyone have another way i could keep lifting for gains without hindering play?
 
theguy351 said:
is what i said ok to work.....if not anyone have another way i could keep lifting for gains without hindering play?
Click to expand...

no it is not. i told you like 3 times already how to do it in your previous threads.
 
ok. look, you dont have to be a dick about it. i dont remember what you told me cause my other posts were months ago. So if you have something to tell me then tell me it, but if not, then dont post here.
 
theguy351 said:
ok. look, you dont have to be a dick about it. i dont remember what you told me cause my other posts were months ago. So if you have something to tell me then tell me it, but if not, then dont post here.
Click to expand...

my opinion was based on workouts I read from two different D1 hockey schools (one from a recent frozen four winner) and the off season plan from an NHL team. I have played hockey all my life (even as a professional) and do have some firsthand experience on the influence of lifting and conditioning during the season. One of my best friends plays for one of the best European hockey teams. I worked with him for his goalie schools during the summer and thus know a few things about goalies as well.
I answered your questions about three weeks ago. Your ignorance really amazes me.
 
petpre61 said:
my opinion was based on workouts I read from two different D1 hockey schools (one from a recent frozen four winner) and the off season plan from an NHL team. I have played hockey all my life (even as a professional) and do have some firsthand experience on the influence of lifting and conditioning during the season. One of my best friends plays for one of the best European hockey teams. I worked with him for his goalie schools during the summer and thus know a few things about goalies as well.
I answered your questions about three weeks ago. Your ignorance really amazes me.
Click to expand...

dude you dont have to call me ignorant. That shows the amount of ignorance you, yourself posess. I remember what you said but i dont remember it exactly, and that makes me ignorant. Something that was typed on a screen a montha go make me ignorant. And where did you play professional hockey?
 
well i stopped lifting since january when my lifts were at a peak for me. Now I am starting the 3x5 again and I am going to use this same log to post my stats on.

Today I did workout A.
I went really light because not lifting since the end of january made me feel as if I were coming back from an injury, so I just want to make sure I get my form right again before I start adding weight and getting back to where I was and beyond.

Squat:
185x5
185x5
185x5

Bench:
135x5
135x5
135x5

Dead Lift:
185x5
185x5
185x5

2x8 dips

Decline situps:
30@bodyweight
20 with 25lb plate
10 with 45lb plate

Went very light, if you go back and see my last workout I was well over these numbers but as I said I am just getting back into it.

I must say it feels great to be back in the gym lifting again.
 
on friday i was back in the gym and here are the stats:

Squat:
205x5
205x5
205x5

did it easily just trying to get my form back in getting used to the weights again.

Military Press:
75x5
75x5
75x5
this was my weakest lift and it still is....hopefully I canget it up

Pedlay Row:
135x5
135x5
135x5

went smoothly.....

Yea lifting again feels good...its only been two days of lifting and I feel firmer already......

two questions:

1.) Over the course of the next month or so I am going to undoubtedly miss a few workouts due to tryout dates. Will this have a huge effect?

2.) Will adding cardio on maybe like tuesday/thursday or the weeked...or maybe the days i cant lift due to tryouts, have a big effect positively or negatively?

thanks
 
alright, today i was back in the gym for workout A

Squat:
225x5
225x5
225x5
starting to get close to where I was and its only been 3 workouts....nice

Bench
135x5
135x5
135x5
iguess this lift is going to take a bit longer to get back to where i was..haha

Deadlift:
205x5
205x5
205x5
felt good...still got a lot to go to get back to where i was....

2x8 dips

Power crunch @45lbs
2x30
2x20
2x10

felt good....good workout...

does anyone have any responses to my recent inquiries?


1.) Over the course of the next month or so I am going to undoubtedly miss a few workouts due to tryout dates. Will this have a huge effect?

2.) Will adding cardio on maybe like tuesday/thursday or the weeked...or maybe the days i cant lift due to tryouts, have a big effect positively or negatively?

thanks
 
anytime you miss a workout it will delay your routine a bit as long if you are not overreaching. I missed my last workout because I decided to go breakdancing instead. Still a workout, but my deadlifts wont go up if I dont deadlift.

If you dont hit the cardio too hard I dont see it having a bad effect on your recovery. In fact it might speed your recovery a bit through increased bloodflow if you are a couch potato type. Just depends on how hard you tax yourself and how much energy you expend on the cardio.


I like to think of my body as a glass of water that fills from a slow tap- but eating big and sleeping big can help open the tap. Over time my glass can get bigger if I train properly. Any time I pour out effort, I have to wait for it to refill. The more effort I pour out, the longer it takes to refill. If you want to get bigger or stronger you will need to put weightlifting, eating, and sleeping first on your list.
 
so seeing as i get good food in me, good sleep, my lifting in on mw,f....could possibly that cardio maybe twice a week (once during week, once on weekend) help me burn off some fat seeing as im eating cleanly and lifting as well?
 
sure nuff. If you wont gain muscle while losing fat you can get stronger while losing fat at least. Just keep the carbs in check if you are more sensitive to them. Dont eat refined sugars or white bread either, that stuff is junk anyway.


Mind you I am a skinny ass hardgainer. It is taking me 3500 cals a day to keep my weight the same, and 4000 a day to gain a pound every week or two. I will only have to increase the cals as my body gets bigger. Im just giving advice based on what I have seen, and what I have read. Watching my best friend lose 100 pounds certainly opened my eyes to the power of diet. He lost the first 60 with diet alone, then started supplementing with ephedrine stacks and excercise.
 
ok today was workout B....forgot to take my no-xplode....didnt really effect me that much, except my veins werent bulging as much and i wasnt as amped up before hand....

anyway
Squat:
235x5
235x5
235x5
almost at where i was....went smoothly.....down far..exploded up

Miltary press:
80x5
80x5
80x5
im focusing on form right now...figure doing a ccertain weight with perfect form is better than doing it wrong so...

Pendlay Row:
145x5
145x5
145x5
went ok...on a few i accidentally jerked my back up high....but overall went smooth


2x8 pullups

Power Crunch @ 45lbs
2x30
2x20
2x10

good workout....I ran yesterday and didnt feel any ill effects from it so I going to continue throwing in some cardio every now and then....
 
just to let u guys know any advice or insight anyone could lend me would be great....

Squat:
245x5
245x5
245x5
back around where i was...felt good....

Bench
140x5
140x5
140x5
a little harder to get back into because when i was out i didnt do much upper body stuff

Deadlift:
205x5
205x5
205x5
went easily actually....very easily....i just didnt wanna jump back to what i was doing before so im going gradually....

2x8 dips
2 sets of 21's

abs:
power crunch wit 45lbs
2x30
2x20

2x10 needsize abs wit 25 lb plate

good workout felt good....still pumped up from it an hour later lol
 
I'm thinking of starting this log again.

I havent lifted in almost 3 months....so I am starting up with the 3x5......will post new goals and routine and supps.
 
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