Today's 5 x 5 workout and some fun facts

[Jim Ouini]

Nah, I take the compliment back. LOL

It's still A LOT of work pre-deadlift. You don't squat 5x5 with any reasonable weight and not deal with some fatigue so that should still be something to keep you pumped as 365x5x5 is a heck of a lot more than 3x3 - 9 reps vs. 25 if you want to look at it that way or a bit shy of 200% more work.

Hadn't thought of it that way This being my second run through I wasn't expecting much strength gain in the first 4 weeks (like I did in my 1st cycle), but my dead is up and so is my bench.

 

[Jim Ouini]

Wk 4 Day 3
BW after workout = 198

Squat
Warmup to 345 x 5

Man was I whupped from Wed's workout. My low back, hams and glutes were gone so squats were really hard. 225 felt like 315. I'm not even sure what 345 felt like

Bench
Warmup to 250 x 5 x 5 (failed 5th rep on 5th set)

I checked my log from 1st run through Wk 4 5 x 5 bench; I was only at 230 and failed on my last couple sets. So my bench is definitely better.

Clean Pull Low
Warmup to 250 x 5 x 5

Contemplated a belt on these due to tired low back but said 'nah' and was able to get a second wind and keep it tight.

I think my traps are bigger from these already.

Anyway, I'm really glad this volume phase is completed, it was a lot tougher this time around, especially this week. Whether I got my weights pegged better or whatever.

 

[blut wump]

Congrats. I think as you get stronger and better conditioned you push yourself harder and it all takes even more out of you.

Have a happy deload.

 

[Jim Ouini]

Thanks ya.

I believe you're doing 2x week deload/intensity now? How is it going, compared to last time (where I think you said you did 3x week)?

My first run through I did 3x but spread out over more weeks.

This time I'm thinking about a straight 2x week deload, dropping the Friday workout.

 

[blut wump]

I was pretty bust up after the volume phase, especially with my hips. I feel that I've fully recovered now after these past couple of weeks of deloading.

I dropped the Friday workout and moved Wednesday's to Thursday but I think I'm finding the 2x per week a little too light and almost starting to feel detrained by the time another workout comes around. I was planning to get a lot of extra cardio in but it hasn't happened due to family matters so that might be part of it. I think it's mostly psychological, though, since I haven't suffered with doms or struggled in the gym and it does help with deloading and frees up time for other things.

I was thinking of switching back to 3x but I have no choice this week which will take me to the end of week7 already so I'm just going to see the 2x right to the end and maybe hit the cardio. I remember that weeks 5 and 6 were very light last time through, anyway. It started to feel strenuous in week7 and then 8 and 9 were a grunt again. Maybe this will go the same way but with less burnout towards the end.

I think it's too soon for me either to recommend or decry the 2x per week.

 

[Madcow2]

FYI - if you use the 2x per week you just run it for 2-3 weeks as needed for recovery and then step back into the volume phase. You won't be running it out into weeks 8/9 for records which is specific to the 3x per week. The volume may be too low to draw out into a long productive mesocycle type setup without causing some issues.

 

[blut wump]

I can relate to that. I guess if it were an option for me I might still have been able to flip back to 3x intensity for week7 onwards. I'll just enjoy two more heavy deloading sessions and then my week8 will be a new week1 or maybe it's time to look at the Korte 3x3. I have a week to mull on it.
Thanks.

 

[Madcow2]

I may have mis-written what I said above, I just clarified it in another post so I'll link it here. You can definitely utilize some hybrid of the 2x and 3x to make sure you deload adequately before pushing harder into a 3x per week semi-loading type scenario. You've run both now and know your body. Run it how you like. I tend to really get a lot out of the 3x3 and 1x3 setup before moving back into a higher volume phase, it's just harder to deal with for those who don't know how to manage their workload.

http://www.elitefitness.com/forum/showpost.php?p=4991352&postcount=45

 

[Guinness5.0]

I don't think you miswrote it- I read it wrong. Somehow I saw you won't as you will .

Also, you said, "I tend to really get a lot out of the 3x3 and 1x3 setup before moving back into a higher volume phase, it's just harder to deal with for those who don't know how to manage their workload."

Should one deload after the 3x3 intensity phase before running another 5x5? Do those first two "easy weeks" of 5x5 count as a deload? Or is the volume of the intensity phase low enough that actual loading isn't likely to occur to the extent that a dedicated deload week is necessary?

 

[Madcow2]

Should one deload after the 3x3 intensity phase before running another 5x5? Do those first two "easy weeks" of 5x5 count as a deload? Or is the volume of the intensity phase low enough that actual loading isn't likely to occur?

With very few exceptions yes. Most people are beaten down using the 3x and working to records. You want to get as much out of the volume/loading phase as possible so unless you have some other macro-structure at work, you'd do well to deload before stepping back into the volume phase. Even a single light week might do it, maybe two or some light hybrid of the volume phase. Remember that as you peg your weights better some people are going to find it advantageous to start higher on week 1.