Kronik's 5x5 training progress log

[kronik420]

I've just started a 5x5 program to make some strength gains, first time doing a program like this so should be interesting.. so it'll look a lil like this:

sets x reps (these are my working sets, and don not include warm up sets)

workout A
squats 5x5
bench 5x5
bent over row 5x5

workout B
squats 5x5
shoulder press 5x5
dead lift 1x5

Training Monday, Wednesday, Friday

so..

week 1
Monday workout A
Wednesday workout B
Friday workout A

week 2
Monday workout B
Wednesday workout A
Friday workout B

etc...

i spent this week figuring out my starting weights, which will be:

squat 125 kg (275 lbs)
bench 85 kg (187 lbs)
dead 150 kg (330 lbs)
bent over row 75 kg (165 lbs)
shoulder press 45 kg (99 lbs)


i think i'll go with this routine for about 6-8 weeks or so, then switch back to HIT style training for 6 weeks, and then repeat..

my goals for this first 6-8 week period are to get to (working weights, not 1RM):
squat 140 kg (308 lbs)
bench 100 kg (220 lbs)
dead 170 kg (374 lbs)
bent over rows 100 kg (220 lbs)
shoulder press 60 kg (132 lbs)

i'll see what happens i guess...

[Soar]

Sounds like it could be a few weeks. Good luck man!

[951thompson]

Good luck with it pal

[Armykid93]

I'll be following dude

[clarky.]

I'll will be following mate.

[BR0DIE]

Goodluck mate, your legs will blow up from squatting and deading so often trust me.

[kronik420]

24 hours til gym, can't wait

should add current stats:

6 ft
96 kg (211 lbs)
17-18% bf (guesstimated)
not on cycle..

[kronik420]

today's workout went well,
completed all 5 sets with 5 reps of each exercise (workout A), will go up 2.5 kg (5.5 lbs) next time

weighed in at 98 kg today..

[bigrich4]

I will also be poking in to see progress. Besides the 3 lifts listed, what else do you do? Keep it up and hope you crush your goals!

[>Good Luck<]

Hey kronik, glad to see you went for it!

Looks like "stronglifts 5x5" routine. Is that the one? Thought u decided on Reg park 5x5, but interested in your progress.

Sub'd

[kronik420]

I will also be poking in to see progress. Besides the 3 lifts listed, what else do you do? Keep it up and hope you crush your goals!

theres 5...

Hey kronik, glad to see you went for it!

Looks like "stronglifts 5x5" routine. Is that the one? Thought u decided on Reg park 5x5, but interested in your progress.

Sub'd

yea strong lifts 5x5, i liked this one better..

[>Good Luck<]

theres 5...

yea strong lifts 5x5, i liked this one better..

That's a pretty novice routine IMO. Also tried that one and it was good because I had just started lifting, but it gets old fast. No isolations can make you feel like somethings missing. Hope you enjoy it tho, looking forward to finding out if you row the 100kg. Read throughout the whole article on strong lift 5x5. I c&p the routine for first 3 weeks and then thoroughly read the webpage and that changed my workouts for the better.

Good luck!

[kronik420]

That's a pretty novice routine IMO. Also tried that one and it was good because I had just started lifting, but it gets old fast. No isolations can make you feel like somethings missing. Hope you enjoy it tho, looking forward to finding out if you row the 100kg. Read throughout the whole article on strong lift 5x5. I c&p the routine for first 3 weeks and then thoroughly read the webpage and that changed my workouts for the better.

Good luck!

yea ill have to read through the whole article today sometime..

and yea i know what you mean by no isolations.. but as long as my strength increases ill just stick with it... ill be going back to HIT style in 6-8 weeks so...

i was just at a plateau for quite sometime with HIT, so i wanted to try something a lil different..

[kronik420]

ok read the article, he suggested that 12 weeks is a good start.. so ill see how i go, if im still making good progress in week 6-8, then i guess ill just keep it up..

also found a youtube video if anyone wants to watch it:

http://www.youtube.com/user/stronglifts

[>Good Luck<]

ok read the article, he suggested that 12 weeks is a good start.. so ill see how i go, if im still making good progress in week 6-8, then i guess ill just keep it up..

also found a youtube video if anyone wants to watch it:

http://www.youtube.com/user/stronglifts

Did u read about the techniques of lifting? Putting down the bar each rep for rowing, deadlifts is only 3x5reps and all that jazz. Pretty unorthodox lifting.

[kronik420]

Did u read about the techniques of lifting? Putting down the bar each rep for rowing, deadlifts is only 3x5reps and all that jazz. Pretty unorthodox lifting.

i was on this site:

http://stronglifts.com/stronglifts-5...ining-program/

didn't say much about lifting techniques, but i do put the bar down after each set of deads, which is 1x5.. i do about 3 warm up sets before i get to my 1 working set for deads... idk about putting the bar down after every rep when rowing, didn't see that part....?? that seems strange..

[>Good Luck<]

i was on this site:

http://stronglifts.com/stronglifts-5...ining-program/

didn't say much about lifting techniques, but i do put the bar down after each set of deads, which is 1x5.. i do about 3 warm up sets before i get to my 1 working set for deads... idk about putting the bar down after every rep when rowing, didn't see that part....?? that seems strange..

Yea there is a PDF, it's several pages and has all that other stuff.

[kronik420]

Yea there is a PDF, it's several pages and has all that other stuff.

ah yea, reading that now... well skimming through it, 211 pages lol..

[kronik420]

My guess is personal trainers want to appear cutting edge to you, and that's why they will make you pull a weight or push it overhead while you have to stand on one leg on a bosu
ball. But the trainer himself couldn't do this without quasimodo form if you'd ask him.

lol this guy is funny..

[kronik420]

just saw how they return the bar to the floor after each rep of barbell rows.. will try it on friday see how it goes..

[kronik420]

completed all 5x5 on squats today with 127.5 kg (280.5 lbs), next time will try 130 kg

over head presses at 45 kg, got 5/4/3/3/3... so will stay same weight next time..

dead lifts got all 1x5 at 150 kg, next time will be 152.5 kg

lol it feels kinda strange walking around the gym looking for the 1.25 kg plates... never had to do that before...

[>Good Luck<]

completed all 5x5 on squats today with 127.5 kg (280.5 lbs), next time will try 130 kg

over head presses at 45 kg, got 5/4/3/3/3... so will stay same weight next time..

dead lifts got all 1x5 at 150 kg, next time will be 152.5 kg

lol it feels kinda strange walking around the gym looking for the 1.25 kg plates... never had to do that before...

Good work bro. Are you doing 5 sets at full working weight? Or 50% 80% 100% 100% 100%

[kronik420]

Good work bro. Are you doing 5 sets at full working weight? Or 50% 80% 100% 100% 100%

full working weight, i do 2-3 warmup sets 1st..

[jaswave125]

Your going to gain some huge strength doing that i originally did bill stars 5x5 routine with some modifications after week6 basically went from 5x5 to 3x3. I got very impressive results from it stick with it for up to 12weeks if you can it will get hard at week 5 and so on.

[kronik420]

Your going to gain some huge strength doing that i originally did bill stars 5x5 routine with some modifications after week6 basically went from 5x5 to 3x3. I got very impressive results from it stick with it for up to 12weeks if you can it will get hard at week 5 and so on.

thats the plan

[clarky.]

Well done mate.

[kronik420]

bout to go to the gym

today's workout:

squats 130 kg

bench 87.5 kg

bent over rows 77.5 kg (will be lowering the bar back to the floor after each rep, first time doing it this way..)

yesterday a guy in my class asked me how much can i squat, i said my last workout i did 127.5 kg, he was like "that's good for a 1RM i wish i could do that", then i told him no, that's my 5x5 working weight... lol his jaw dropped... nothing but a peanut

will report back tonight.

[kronik420]

might have to start wearing my knee wraps for squats soon..

[bigrich4]

Keep up the good work. Whats your body weight?

[kronik420]

Keep up the good work. Whats your body weight?

98 kg/215 lbs

[kronik420]

workout went good, completed all 5x5 squats, bench, bent over rows

people at the gym are watching me lift lol....

so on Monday workout will be:

squats 132.5 kg
shoulder press 45 kg
dead lift 152.5 kg

[>Good Luck<]

workout went good, completed all 5x5 squats, bench, bent over rows

people at the gym are watching me lift lol....

so on Monday workout will be:

squats 132.5 kg
shoulder press 45 kg
dead lift 152.5 kg

Hope your not grunting like your passing a football our your arse lol

[kronik420]

Hope your not grunting like your passing a football our your arse lol

i don't hear myself grunt

i got the ear phones cranked lol..

[bigrich4]

How did you like the pendlay rows compared to regular bent over rows? Its a better feeling imo

[clarky.]

I'ts going good mate and this ^^^^^

[kronik420]

How did you like the pendlay rows compared to regular bent over rows? Its a better feeling imo

I'ts going good mate and this ^^^^^

pendlay rows (weird name..) are ok i guess ... just gotta get my back straight...

making progress every workout makes me feel strong

[>Good Luck<]

pendlay rows (weird name..) are ok i guess ... just gotta get my back straight...

making progress every workout makes me feel stronge

Definitely a weird name, and a straight back it key. Also making sure u get the bar up to the chest each rep. Not these half assed ones I see guys doing where the have a 6.5 inch range of motion lol

[kronik420]

Definitely a weird name, and a straight back it key. Also making sure u get the bar up to the chest each rep. Not these half assed ones I see guys doing where the have a 6.5 inch range of motion lol

lol nah the bar always touches my chest

every time i train in the afternoons, every guy in the gym is doing 1/4 ROM with what ever their doing with way to much weight for them....

[jseek]

Hope you did before / after photos....

[kronik420]

workout went good, completed all 5x5 squats, bench, bent over rows

people at the gym are watching me lift lol....

so on Monday workout will be:

squats 132.5 kg
shoulder press 45 kg
dead lift 152.5 kg

good news is i successfully lifted this ^^

bad news is i now have a pain on the right side of my neck and in my right lat.. i think it was from the over head shoulder presses...

hopefully i wake up in the morning pain free...

anyways Wednesday's workout will be:

squats 135 kg (i have a feeling im going to smash my 140 kg squat goal within a few weeks )

bench 90 kg

bent over rows 80 kg