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Author Topic: _bruce_ - 5x5 - from tit to breast... to EVEREST  (Read 12963 times)
_bruce_
Getbig V
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Posts: 16654


Anus Rising


« on: June 02, 2008, 01:53:46 PM »

Current status: edge of fluffiness

Goal: more muscle, leaner - rugged appearence which fits me.

Height:   5' 8"
Weight:  185lb - 190lb

For those who like reading:
I don't have lofty goals. I'm happy the way I am, just wan't to shed some fat, more arms and shoulders.
Only strong bodyparts that I have are forearms, calves - both which I've never trained... the irony of genetics.
Chest is nice.
Rest sucks.

My current diet is mainly fat and protein. Low carbs.
This makes me feel better than a carb approach - no gas, emotionally more stable

I used to eat around 3-5 pizzas a day and around 2lb of cookies - good times.
This brought me to around 200lbs of brutal appearance.
I used to train every 4 - 14 days which enabled me not to get too fat, not crossing the 200lbs belly-barrier.


This is what I currently eat for the day...

Mo-Fr
Morning:   2 cups of coffee(little milk), ~40g protein powder, salad with pumpkinseed-oil
Lunch:     100g shrimp/or 100-200 tuna or macarel + salad with pumpkinseed-oil
Evening:   ~100-200g ham, 8-10 eggwhites, salad with pumpkinseed-oil
Late    :   2 cups of coffee, ~40g protein powder, salad with pumpkinseed-oil

Sa-Su
Coffee, some meat, whole grain noodles, brown rice, salad + healthy oil, salmon, piece of cake(selfmade low sugar)

repeat


Training history:
tried different styles for many years - always stopped. Never pushed it. Though I came to the conclusion that high volume ain't my thing.

My foray into 5x5... could be that I don't have understood all of it - so feel free to add your thoughts and suggestions.
Weights were a guess and only fitted for 2 exercises - rest was too light.
Basic log layout from bb . com



5x5 Weightlifting Program - 12 Weeks: Monday. 90 seconds between sets. 3 minutes
between exercises.

DAY: Tuesday
DATE: June the 03rd/2008
TIME: 21:00 - 21:47

pm

CARDIO TODAY? YES - 25 min


LENGTH OF WORKOUT
: 47 min.

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: So, so. But I'm motivated and curious how it will go.


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   0 kg/  0 lbs... last one was close - perfect

Dumbbell Calf Raises -    5 reps       + 40kg/   90 lbs... mhhh  

Dumbbell Military Press - 5 reps       +  20kg/  45 lbs... was too light - try 22.5kg next time)      

Rear Delt Row -             5 reps       +  40kg/  90 lbs... last one was close - perfect

Close grip bench press -  5 reps       +  40kg/  90 lbs... too light - try 45-50 next time


Felt great, feel refreshed + slightly amped

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The Master
Getbig V
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Gender: Male
Posts: 13816



« Reply #1 on: June 02, 2008, 06:53:59 PM »

Current status: edge of fluffiness

Goal: more muscle, leaner - rugged appearence which fits me.

Height:   5' 8"
Weight:  185lb - 190lb

For those who like reading:
I don't have lofty goals. I'm happy the way I am, just wan't to shed some fat, more arms and shoulders.
Only strong bodyparts that I have are forearms, calves - both which I've never trained... the irony of genetics.
Chest is nice.
Rest sucks.

My current diet is mainly fat and protein. Low carbs.
This makes me feel better than a carb approach - no gas, emotionally more stable

I used to eat around 3-5 pizzas a day and around 2lb of cookies - good times.
This brought me to around 200lbs of brutal appearance.
I used to train every 4 - 14 days which enabled me not to get too fat, not crossing the 200lbs belly-barrier.


This is what I currently eat for the day...

Mo-Fr
Morning:   2 cups of coffee(little milk), ~40g protein powder, salad with pumpkinseed-oil
Lunch:     100g shrimp/or 100-200 tuna or macarel + salad with pumpkinseed-oil
Evening:   ~100-200g ham, 8-10 eggwhites, salad with pumpkinseed-oil
Late    :   2 cups of coffee, ~40g protein powder, salad with pumpkinseed-oil

Sa-Su
Coffee, some meat, whole grain noodles, brown rice, salad + healthy oil, salmon, piece of cake(selfmade low sugar)

repeat


Training history:
tried different styles for many years - always stopped. Never pushed it. Though I came to the conclusion that high volume ain't my thing.

My foray into 5x5... could be that I don't have understood all of it - so feel free to add your thoughts and suggestions.
Weights were a guess and only fitted for 2 exercises - rest was too light.
Basic log layout from bb . com



5x5 Weightlifting Program - 12 Weeks: Monday. 90 seconds between sets. 3 minutes
between exercises.

DAY: Tuesday
DATE: June the 03rd/2008
TIME: 21:00 - 21:47

pm

CARDIO TODAY? YES - 25 min


LENGTH OF WORKOUT
: 47 min.

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: So, so. But I'm motivated and curious how it will go.


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   0 kg/  0 lbs... last one was close - perfect

Dumbbell Calf Raises -    5 reps       

Dumbbell Military Press - 5 reps       +  20kg/  45 lbs... was too light - try 22.5kg next time)     

Rear Delt Row -             5 reps       +  40kg/  90 lbs... last one was close - perfect

Close grip bench press -  5 reps       +  40kg/  90 lbs... too light - try 45-50 next time


Felt great, feel refreshed + slightly amped



Great log. Some brutal strength there! Cool
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_bruce_
Getbig V
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Posts: 16654


Anus Rising


« Reply #2 on: June 03, 2008, 12:35:10 PM »

I feel very privileged that the great Debussey is delighted  Cool
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #3 on: June 05, 2008, 03:02:34 PM »

DAY: Thursday
DATE: June the 05rd/2008
TIME: 22:27 - 23:09

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
: 42 min.

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: Pretty good. I'm motivated and curious how it will go.


Rest:
90  sec between sets
180 sec between exercises


Weighted Pull-ups -            
5 reps       +   0 kg/  0 lbs... last one was close - perfect

Dumbbell Incline Presses -   
5 reps       + 30kg/   65 lbs... too light... add some pounds   
Lying leg curls -                 
0 reps   ...no such machine at home    
Barbell Squats -                
5 reps       +  40kg/  90 lbs... left knee died long ago, so light and superslow

Shrugs -                          
0 reps      ...traps too big + no shoulders... maybe some day

Felt great, feel refreshed, was pretty cool.
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PANDAEMONIUM
Getbig V
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« Reply #4 on: June 05, 2008, 09:11:47 PM »

5x5 is one of the best training protocols out there IMO.  Good luck!
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #5 on: June 07, 2008, 08:44:05 AM »

5x5 is one of the best training protocols out there IMO.  Good luck!

Thanks.
I have a pretty realistic timeframe for improving - 5 years from now on.
Let's see....
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The Master
Getbig V
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Posts: 13816



« Reply #6 on: June 07, 2008, 09:16:06 AM »

Debussey approved.
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MisterMagoo
Getbig V
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Posts: 5589


And now, what joy will I have left to live for?


« Reply #7 on: June 07, 2008, 12:44:19 PM »

i'm joining you on the 5x5's my friend. it's a tried and true system.
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #8 on: June 13, 2008, 01:37:28 PM »

Had to pause because of horrendous sleeping patterns - here we go again...

DAY: Friday
DATE: June the 13nth/2008
TIME: 21:12 - 22:13

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT:  min. 61 mins.. strange?!?

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING: Tired(meds)


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   5 kg/  11 lbs... last one was very hard.... perfect

Dumbbell Calf Raises -    5 reps       + 40kg/   90 lbs... mhhh... max dumbbell I have

Dumbbell Military Press - 5 reps       +  25kg/  55 lbs... was a hair too light - try 27.5kg next time)  *

Rear Delt Row -             5 reps       +  45kg/  95 lbs... too light

Close grip bench press -  5 reps       +  50kg/ 110 lbs... too light **


Felt great, feel refreshed + slightly amped

* heaving those damn dumbbells 5 times in the air from the ground is kinda shitty - press itself is much less demanding... need to adress this and find 2 slaves

** deeply feeling the tris and minimizing shoulder involvment is still a struggle

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MisterMagoo
Getbig V
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Posts: 5589


And now, what joy will I have left to live for?


« Reply #9 on: June 13, 2008, 02:07:06 PM »

hey man, if i can whack a 5x5 on shoulder presses with the 90s you can go for the 55's.  Grin

the key is to find the spot on your knee to rest the 'bell and kick it up without moving too much.
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #10 on: June 15, 2008, 02:06:26 PM »

DAY: Sunday
DATE: June the 16nth/2008
TIME: 21:51 - 22:41

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
:  50 min. grrrr

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING
: Pretty good. Let's see...


Rest:
90  sec between sets
180 sec between exercises


Weighted Pull-ups -            
5 reps       +   2.25 kg/   5 lbs... now that was hard!

Dumbbell Incline Presses -   
5 reps       + 35     kg/  75 lbs... superhard - ~5lb too much

Barbell Squats -                
5 reps       +  50    kg/ 110 lbs... left knee died long ago, so light and superslow


Felt great, really heavy for the most part... increases were around 2.5 - 5lb too heavy, squats need more technical expertise... especially on the eccentric portion of the rep...wasn't on the sweet spot of the movement... have to look into "Starting Strength" again.


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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #11 on: June 15, 2008, 02:13:55 PM »

hey man, if i can whack a 5x5 on shoulder presses with the 90s you can go for the 55's.  Grin

the key is to find the spot on your knee to rest the 'bell and kick it up without moving too much.

I'm doing them standing and at home on a wooden floor - so it's kinda annoying and quite delicate ^^
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MisterMagoo
Getbig V
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Posts: 5589


And now, what joy will I have left to live for?


« Reply #12 on: June 16, 2008, 06:12:23 PM »

I'm doing them standing and at home on a wooden floor - so it's kinda annoying and quite delicate ^^

ahhhh. well work on your cleans then. i've done standing with a pair of 70s a few times and it's definitely workable. you just gotta get used to heaving them up and not trying to do curls.
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #13 on: June 18, 2008, 01:42:44 PM »

DAY: Wednesday
DATE: June the 18nth/2008
TIME: 22:08 - 22:28

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
:  20 min.

WEIGHT: ~183 lbs

LOCATION: at home


MOOD WHEN STARTING
: T i r e d


Rest:
90  sec between sets
180 sec between exercises


Bent over barbell rows -            5 reps       +   50 kg/  110 lbs... light

Deadlifts -                                5 reps       + 70 kg/   150 lbs... just right - total control


Wow - great it was.

...finished with DC stretches for back - which, at the same time, is my forearm workout(OUCH)
...rows were like a hot knife through coco-butter, good back feel -> like 2 wings of steak
...deadlifts are a back health exercise for me - not keen on getting strong.


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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #14 on: June 18, 2008, 01:44:31 PM »

ahhhh. well work on your cleans then. i've done standing with a pair of 70s a few times and it's definitely workable. you just gotta get used to heaving them up and not trying to do curls.

Understand, but I don't wanna ruin my cuff/shoulders for just heaving those silly bells up.
Is a clean and snatch-way the optimum to get em up - or too dangerous?
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MisterMagoo
Getbig V
*****
Posts: 5589


And now, what joy will I have left to live for?


« Reply #15 on: June 18, 2008, 01:49:31 PM »

Understand, but I don't wanna ruin my cuff/shoulders for just heaving those silly bells up.
Is a clean and snatch-way the optimum to get em up - or too dangerous?

definitely clean 'em up. any other way screws up my shoulders big time. it'll take a bit before you get the hang of it, but here's a suggestion: don't hold the DBs like you're doing it with a barbell. think "hammer curl" while you're doing it. way easier.
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #16 on: July 02, 2008, 10:19:24 AM »

Had to pause because of horrendous sleeping patterns - here we go again...

DAY: Thursday
DATE: June the 26th/2008 *
TIME: 20:00 - 21:03

pm

CARDIO TODAY? YES


LENGTH OF WORKOUT:  63 mins. **

WEIGHT: ~185 lbs

LOCATION: at home


MOOD WHEN STARTING: Tired(meds)


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   0 kg/  0 lbs  Cry... last one was hard.... lack of rest

Dumbbell Calf Raises -    5 reps       + 40kg/   90 lbs... mhhh... max dumbbell I have

Dumbbell Military Press - 5 reps       +  25kg/  55 lbs... was a hair too light - try 27.5kg next time) 

Rear Delt Row -             5 reps       +  45kg/  95 lbs... last one was hard - lack of rest

Close grip bench press -  5 reps       +  50kg/ 110 lbs... felt easy


Felt great though exhausted

* finally my sleeping patterns and overall well-being are back on track - infrequencies are now a thing of the past

** have to prepare my Fisher-price weightset before I start working out... damn screwing around with plates and bars costs too much time
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #17 on: July 02, 2008, 10:26:21 AM »

DAY: Tuesday
DATE: June the 30th/2008
TIME: 22:12 - 23:00

pm

CARDIO TODAY? NO


LENGTH OF WORKOUT
:  48. min.

WEIGHT: ~182.5 lbs

LOCATION: at home


MOOD WHEN STARTING
: Pretty good. Let's see...


Rest:
90  sec between sets
180 sec between exercises


Weighted Pull-ups -            
5 reps       +   1.25 kg/   2.75 lbs... hard... exhausted

Some strabnge tricep exercise... never again

Barbell Squats -                
5 reps       +  50 + 2.5   kg/ 116 lbs... HARD...


The 10 day period of extensive lack of sleep/rest kicked my ass.


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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #18 on: July 02, 2008, 12:18:32 PM »

DAY: Wednesday
DATE: July/2nd/2008
TIME: 20:27 - 20:49

pm

CARDIO TODAY? YES


LENGTH OF WORKOUT
:   22 min.

WEIGHT: ~183 lbs

LOCATION: at home


MOOD WHEN STARTING
: Good


Rest:
90  sec between sets
180 sec between exercises


Bent over barbell rows -            5 reps       +   50 + 2.5 kg/  116 lbs... light

Deadlifts -                                5 reps       + 70 + 2.5 kg/   156 lbs... just right - total control


Exhausted!

...didn't warm up thoroughly - body wasn't used to the motions/groove -> every set of barbell rows felt lighter than the one before
...felt like puking after 2 sets of deads - strange
...lost my grip on ther last set of deads... last rep was on the edge of the fingertips
...finished with DC stretches for back - could only hold onto the bar for 25 secs - my grip was fried - used straps for another 45 sec. hang



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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #19 on: July 04, 2008, 01:45:00 PM »

DAY: Friday
DATE: July the 4th/2008
TIME: 21:04 - 22:13

pm

CARDIO TODAY? YES


LENGTH OF WORKOUT:   too many!!! mins.

WEIGHT: ~184 lbs

LOCATION: at home


MOOD WHEN STARTING: Slightly pissed off  Smiley


Rest:
90  sec between sets
180 sec between exercises


Weighted Chin-ups -      5 reps       +   6,25 kg/  ~15 lbs...   last one was very close, powerful feeling on the pull

Dumbbell Calf Raises -    5 reps       + 52kg/   ~115 lbs... ok

Dumbbell Military Press - 5 reps       +  26.25kg/  ~58 lbs... last one was close + left elbow -> OUCH!!!

Rear Delt Row -             5 reps       +  47.5kg/  ~102 lbs... was good, elbow was much better

Close grip bench press -  5 reps       +  52.5kg/ ~116 lbs... pretty easy - good


Feel great. Left elbow is still slightly pissed of - more accurately a sine on the left side of the joint... I know this malese.
One of the obvious chances I noticed is my endurance is way up.
Next time I'll throw those asshole dumbells out of the window!!!


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MisterMagoo
Getbig V
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Posts: 5589


And now, what joy will I have left to live for?


« Reply #20 on: July 04, 2008, 08:42:36 PM »

you're doing 5x5 on all lifts dude? that seems a bit extreme.
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #21 on: July 05, 2008, 04:44:37 AM »

you're doing 5x5 on all lifts dude? that seems a bit extreme.

Speak on this - what do you recommend?
The prog on bb . com states a 5x5 for all the lifts.
The 5x5 of Bill Starr is different, but I won't do any 3 rep stuff until my form and groove is perfect on the lifts.
I intentionally left out the isolation day to reduce the 4 workouts a week to 3... I just do a 20 rep set with very light weight after the main 5x5 exercise e.g. barbell curl after chin-/pullups and then stretch bicep DC-style.



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MisterMagoo
Getbig V
*****
Posts: 5589


And now, what joy will I have left to live for?


« Reply #22 on: July 05, 2008, 12:40:08 PM »

ah, i was not aware of a bb.com version.

the way i was trying the 5x5 was using that protocol for my main lift, then varying the rep range on all the isolation and assistance. to me the idea of doing a heavy 5x5 on things like side raises and tricep extensions seems, i dunno, risky.
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Overload
Getbig V
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Posts: 6875

KO Artist


« Reply #23 on: July 07, 2008, 07:23:36 AM »

Magoo is right, 5x5 for compound lifts only.

That's the way i've always seen it done.

Are you progressing? that is all that matters...

if it works, it works!

Cool
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_bruce_
Getbig V
*****
Posts: 16654


Anus Rising


« Reply #24 on: July 08, 2008, 07:15:13 AM »

Thanks for the input.

@isolation exercise - I don't do them at all... I have the feeling that at my low strength levels my top priority is just to get stronger with "perfect" form on multijoint exercises.

@progress - so far it's dandy... endurance is way better and all the movements feel easier and I'm way more in the muscle when lifting -> never could feel tri's on cgp, now I really feel the stretch and contraction.
One has to remind himself that currently the weights are very light... so making progress is kinda easy... at least psychologically.

A long way to go...
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