View Full Version : Training log of a newbie... latetext's 3-Day 5x5

latetext

01-11-2010, 07:32 PM

Hated 5-3-1.... So got back on a 5x5 after last week's stomach problems.

The 5 RMs I will be using coming into this program:

Squat: 255

Bench: 185

Row: 185

Deadlift: 285

latetext

01-11-2010, 07:39 PM

Monday

Benchpress

45 lbs x 8 x 3

65 lbs x 3

95 lbs x 3

working sets

110 lbs x 5

120 lbs x 5

130 lbs x 5

140 lbs x 5

150 lbs x 10

Chins (palms out):

working sets

bw x 9

bw x 9

bw x 5

Tricep Pushdowns

working sets

40 lbs x 8 reps x 3 sets

Lateral Raises

working sets

10 lbs x 10 reps x 5 sets

latetext

01-14-2010, 07:02 PM

Wednesday

Squat 5x5

45 lbs x 8 x 3

95 lbs x 3

135 lbs x 1

working sets

145 lbs x 5

160 lbs x 5

175 lbs x 5

190 lbs x 5

205 lbs x 5

Deadlift 3x5

working sets

160 lbs x 5

195 lbs x 5

230 lbs x 5

Military Press 3x5

working sets

85 lbs x 5 reps x 3 sets

Decline Sit ups

working sets

bw + 15 lbs x 8 reps x 3 sets

NICE! is this the 3 day from IA's cuz it looks like it

latetext

01-17-2010, 02:07 AM

NICE! is this the 3 day from IA's cuz it looks like it

yeap. hopefully goes alright =]

latetext

01-17-2010, 03:34 PM

forgot to log friday's workout....

friday

Benchpress static 5x5

45 lbs x 8 x 2

45 lbs x 5

65 lbs x 3

85 lbs x 3

105 lbs x 2

135 lbs x 1

working sets

150 lbs x 5

150 lbs x 5

150 lbs x 5

150 lbs x 5

150 lbs x 10

Dips 3x8

working sets

bw + 10 lbs x 8 reps x 3 sets

Barbell Rows static 5x5

45 lbs x 7 reps x 3 sets

65 lbs x 4

95 lbs x 3

105 lbs x 2

135 lbs x 1

working sets

150 lbs x 5

150 lbs x 5

150 lbs x 5

150 lbs x 5

150 lbs x 9

latetext

01-18-2010, 04:15 AM

Sunday

Benchpress ramped 5x5

45 lbs x 8 x 3

65 lbs x 3

85 lbs x 3

95 lbs x 3

working sets

115 lbs x 5

130 lbs x 5

145 lbs x 5

155 lbs x 5

165 lbs x 9

Chins (palms out):

working sets

bw x 8

bw x 8

bw x 6

Tricep Pushdowns

working sets

50 lbs x 8

50 lbs x 8

50 lbs x 10

Lateral Raises

working sets

12 lbs x 10 reps x 5 sets

latetext

01-20-2010, 07:12 PM

Wednesday

Squat 5x5

45 lbs x 8 x 3

95 lbs x 3

135 lbs x 1

working sets

160 lbs x 5

180 lbs x 5

200 lbs x 5

215 lbs x 5

230 lbs x 7

Deadlift 3x5

working sets

185 lbs x 5

220 lbs x 5

255 lbs x 7

Military Press 3x5

working sets

95 lbs x 5

95 lbs x 5

95 lbs x 7

Decline Sit ups

working sets

bw + 20 lbs x 8 reps x 3 sets

Seated Calf Press

working sets

60 lbs x 8 reps x 3 sets

dballer

01-21-2010, 03:44 PM

Keep up the hard work bro!! good stuff so far! good luck with your goals!

latetext

01-21-2010, 07:01 PM

Keep up the hard work bro!! good stuff so far! good luck with your goals!

Thanks man!!

Latetext i read your first post and why did you not like 5/3/1 I am 2 workouts in and I love it

latetext

01-23-2010, 09:42 PM

Latetext i read your first post and why did you not like 5/3/1 I am 2 workouts in and I love it

I loved it in the beginning, I thought the 85/90/95 were brilliant... But when setting PRs, I would be having lots of inconsistenies... Like expecting to pull a 290 x 5 and hitting a 290 x 1, or expecting to bench a 170 x 7 and hitting x 10. After 8 weeks it seemed like I went nowhere, and after 12 weeks, I was hitting some of hte same numbers from the first week.. Maybe that's part of the program, but I liked IA's 4day 5x5 better where I was able to increase reps/weight consistently (every week). I've got an excel spread of predicted 1 RMs, and it's just all over the place

latetext

01-23-2010, 09:46 PM

friday

Benchpress static 5x5

45 lbs x 8 x 2

45 lbs x 5

65 lbs x 3

85 lbs x 3

105 lbs x 2

135 lbs x 2

155 lbs x 1

working sets

165 lbs x 5

165 lbs x 5

165 lbs x 5

165 lbs x 5

165 lbs x 10

Dips 3x8

working sets

bw + 15 lbs x 8 reps

bw + 15 lbs x 8 reps

bw + 15 lbs x 10 reps

Barbell Rows static 5x5

45 lbs x 7 reps x 3 sets

65 lbs x 4

95 lbs x 3

105 lbs x 2

135 lbs x 2

155 lbs x 1

working sets

165 lbs x 5

165 lbs x 5

165 lbs x 5

165 lbs x 5

165 lbs x 5 (failed on 6th rep)

latetext

01-25-2010, 05:02 PM

Monday

Benchpress ramped 5x5

45 lbs x 8 x 3

65 lbs x 3

95 lbs x 3

115 lbs x 3

working sets

135 lbs x 5

150 lbs x 5

165 lbs x 5

175 lbs x 5

185 lbs x 5 (needed a little bit of spotting on 5th rep)

Chins (palms out):

working sets

bw x 8

bw x 8

bw x 8

Tricep Pushdowns

working sets

60 lbs x 8

60 lbs x 8

60 lbs x 8

Lateral Raises

working sets

15 lbs x 10 reps x 5 sets

latetext

01-28-2010, 03:45 PM

Wednesday

Squat 5x5

warmup sets

working sets

180 lbs x 5

200 lbs x 5

220 lbs x 5

240 lbs x 5

255 lbs x 5

Deadlift 3x5

working sets

205 lbs x 5

245 lbs x 5

285 lbs x 7 PR

Decline Sit ups

working sets

bw + 25 lbs x 8 reps x 3 sets

Seated Calf Press

working sets

70 lbs x 8 reps x 3 sets

hmm I see your point about 5/3/1 but I am using the less intensive one so I can really hit my last set

Wave 1 65 75 85

Wave 2 70 80 90

Wace 3 75 85 95

Either way the top set is still the sam ein each one its the bottom two that are different

latetext

01-29-2010, 04:05 AM

hmm I see your point about 5/3/1 but I am using the less intensive one so I can really hit my last set

Wave 1 65 75 85

Wave 2 70 80 90

Wace 3 75 85 95

Either way the top set is still the sam ein each one its the bottom two that are different

I was using the same one. When i said 85/90/95 I meant just the top sets... I thought it was going well for the first few weeks, but I didn't improve much over time... If you want to see, my predicted 1RMs were all over the place:

http://img704.imageshack.us/img704/5876/screenshot20100103at607.png

I would def just prefer something simper I guess... maybe if I continued the progression, it wudda became more consistent.

latetext

02-02-2010, 05:06 AM

friday

Benchpress static 5x5

45 lbs x 8 x 2

45 lbs x 5

65 lbs x 3

85 lbs x 3

105 lbs x 2

135 lbs x 2

155 lbs x 1

working sets

180 lbs x 5

180 lbs x 5

180 lbs x 5

180 lbs x 5

180 lbs x 5

Dips 3x8

[U]working sets/U]

bw + 20 lbs x 8 reps

bw + 20 lbs x 8 reps

bw + 20 lbs x 8 reps

Barbell Rows static 5x5

45 lbs x 7 reps x 3 sets

65 lbs x 4

95 lbs x 3

105 lbs x 2

135 lbs x 2

155 lbs x 1

working sets

175 lbs x 5

175 lbs x 5

175 lbs x 5

175 lbs x 5

175 lbs x 5

latetext

02-02-2010, 05:07 AM

Monday

Benchpress ramped 5x5

45 lbs x 8 x 3

65 lbs x 3

95 lbs x 3

115 lbs x 3

working sets

135 lbs x 5

150 lbs x 5

165 lbs x 5

180 lbs x 5

195 lbs x 3 (needed spot on 4th/5th rep)

Chins (palms out):

working sets

bw x 8

bw x 8

bw x 6

Tricep Pushdowns

working sets

60 lbs x 8

60 lbs x 8

60 lbs x 10

Lateral Raises

working sets

12 lbs x 10 reps x 5 sets

latetext

02-04-2010, 06:10 PM

Wednesday

Squat 5x5

warmup sets

working sets

185 lbs x 5

205 lbs x 5

225 lbs x 5

245 lbs x 5

265 lbs x 3

Deadlift 3x5

working sets

205 lbs x 5

250 lbs x 5

295 lbs x 3 (grip gave out on 4th. prob cudda hit 5 if i had taken a moment to tighten my grip)

Decline Sit ups

working sets

bw + 30 lbs x 8 reps x 3 sets

Seated Calf Press

working sets

80 lbs x 8 reps x 3 sets

latetext

02-05-2010, 07:02 PM

friday

Benchpress static 5x5

45 lbs x 8 x 2

45 lbs x 5

95 lbs x 3

115 lbs x 2

135 lbs x 2

155 lbs x 1

175 lbs x 1

working sets

190 lbs x 4

190 lbs x 4

190 lbs x 4

190 lbs x 4

190 lbs x 3 (needed spotting on 4th and 5th rep)

Dips 3x8

[U]working sets/U]

bw + 25 lbs x 8 reps

bw + 25 lbs x 8 reps

bw + 25 lbs x 9 reps

Barbell Rows static 5x5

45 lbs x 5 reps x 2 sets

95 lbs x 3

115 lbs x 2

135 lbs x 2

155 lbs x 1

working sets

185 lbs x 5

185 lbs x 5

185 lbs x 5

185 lbs x 5

185 lbs x 7

Your progress is fantastic I can tell this program is treating you right.

latetext

02-09-2010, 05:09 AM

Monday

Benchpress ramped 5x5

45 lbs x 8 x 3

65 lbs x 3

95 lbs x 3

working sets

135 lbs x 3

165 lbs x 3

195 lbs x 3

Chins (palms out):

working sets

bw x 6

bw x 6

bw x 6

Tricep Pushdowns (on a lat pull machine)

working sets

60 lbs x 8

60 lbs x 8

60 lbs x 8

Lateral Raises

working sets

15 lbs x 10 reps x 5 sets

latetext

02-12-2010, 03:31 PM

forgot to post wednesday;s workout..

Wednesday

Squat 3x3

warmup sets

working sets

185 lbs x 3

225 lbs x 3

265 lbs x 1 (big fail)

Deadlift 3x3

working sets

205 lbs x 3

250 lbs x 3

295 lbs x 3

Decline Sit ups

working sets

bw + 30 lbs x 8 reps x 3 sets

Seated Calf Press

working sets

80 lbs x 8 reps x 3 sets

latetext

02-15-2010, 05:22 AM

this workout was feb 12 2010, forgot to post

friday

Benchpress static 3x3

warmup sets

working sets

190 lbs x 3

190 lbs x 3

190 lbs x 3

Dips 3x8

[U]working sets/U]

bw + 25 lbs x 8 reps

bw + 25 lbs x 8 reps

bw + 25 lbs x 8 reps

Barbell Rows static 3x3

warmup sets

working sets

185 lbs x 3

185 lbs x 3

185 lbs x 3

latetext

02-15-2010, 09:19 PM

Monday

Benchpress ramped 3x3

45 lbs x 8 x 3

65 lbs x 3

95 lbs x 3

115 lbs x 3

135 lbs x 1

working sets

140 lbs x 3

170 lbs x 3

200 lbs x 3 PR (needed spotting on 4th rep)

Chins (palms out):

working sets

bw x 7

bw x 7

bw x 7

I thikn I'm going to change the style of these pullups next workout.. maybe start kipping

Tricep Pushdowns (on a lat pull machine)

working sets

70 lbs x 8

70 lbs x 8

70 lbs x 8

Lateral Raises

working sets

20 lbs x 10 reps

20 lbs x 8 reps

20 lbs x 6 reps

20 lbs x 7 reps

20 lbs x 8 reps

latetext

02-18-2010, 02:04 AM

Wednesday

Squat 3x3

warmup sets

working sets

215 lbs x 3

245 lbs x 3

265 lbs x 3 (failed on 4th rep)

Deadlift 3x3

warmup sets

working sets

230 lbs x 3

265 lbs x 3

300 lbs x 6 PR

Decline Sit ups

working sets

bw + 35 lbs x 8 reps x 3 sets

Seated Calf Press

working sets

90 lbs x 8 reps x 3 sets

latetext

02-19-2010, 09:07 PM

friday

Benchpress static 3x3

warmup sets

working sets

195 lbs x 3

195 lbs x 3

195 lbs x 4 (needed a little spotting on 5th rep)

Dips 3x8

[U]working sets/U]

bw + 30 lbs x 8 reps

bw + 30 lbs x 8 reps

bw + 30 lbs x 8 reps

(last few reps were brutal..)

Barbell Rows static 3x3

warmup sets

working sets

190 lbs x 3

190 lbs x 3

190 lbs x 6 PR

latetext

02-22-2010, 08:49 PM

Monday

Benchpress ramped 3x3

45 lbs x 8 x 3

65 lbs x 3

95 lbs x 3

115 lbs x 2

135 lbs x 1

working sets

150 lbs x 3

180 lbs x 3

205 lbs x 3 PR

Explosive Chins (palms out):

working sets

bw x 12

bw x 9

bw x 6

Tricep Pushdowns (on a lat pull machine)

working sets

60 lbs x 6

60 lbs x 6

60 lbs x 6

Lateral Raises

working sets

20 lbs x 7 reps

20 lbs x 7 reps

20 lbs x 7 reps

20 lbs x 7 reps

20 lbs x 9 reps

latetext

02-25-2010, 04:13 AM

Wednesday

Squat 3x3

warmup sets

working sets

215 lbs x 3

245 lbs x 3

270 lbs x 4 PR

Deadlift 3x3

warmup sets

working sets

235 lbs x 3

270 lbs x 3

305 lbs x 6 PR

Decline Sit ups

working sets

bw + 40 lbs x 8 reps x 3 sets

Seated Calf Press

working sets

100 lbs x 8 reps x 3 sets

latetext

03-01-2010, 04:42 PM

forgot to post...

friday

Benchpress static 3x3

warmup sets

working sets

200 lbs x 3

200 lbs x 2 spotting on 3rd rep

200 lbs x 2 spotting on 3rd rep

Dips 3x8

[U]working sets/U]

bw + 30 lbs x 8 reps

bw + 30 lbs x 8 reps

bw + 30 lbs x 9 reps

Barbell Rows static 3x3

warmup sets

working sets

195 lbs x 3

195 lbs x 3

195 lbs x 5 PR

latetext

03-02-2010, 03:19 AM

Monday

Benchpress ramped 3x3

45 lbs x 8 x 2

95 lbs x 3

115 lbs x 2

135 lbs x 1

working sets

155 lbs x 3

185 lbs x 3

210 lbs x 1 (needed spotting on the second and third rep) PR

Explosive Chins (palms out):

working sets

bw x 10

bw x 9

bw x 4

Tricep Pushdowns (precor machine)

working sets

60 lbs x 8

60 lbs x 8

60 lbs x 8

Lateral Raises

working sets

17.5 lbs x 10 reps x 5 sets

I also did some ab stuff at the end... tried to do hanging wipers (did 4 to 5 sets of 4-5 reps) and some oblique crunches.

latetext

03-05-2010, 12:47 AM

Wednesday

Squat 3x3

warmup sets

working sets

210 lbs x 3

245 lbs x 3

275 lbs x 2 PR (+5 lbs)

Deadlift 3x3

warmup sets

working sets

245 lbs x 3

280 lbs x 3

310 lbs x 3 PR (+5 lbs)

Decline Sit ups

working sets

bw + 45 lbs x 8 reps x 2 sets

bw + 45 lbs x 6 reps

Seated Calf Press

working sets

110 lbs x 8 reps x 2 sets

110 lbs x 6 reps

latetext

03-09-2010, 01:30 AM

So, I couldn't go to the gym on friday as I had a dance comp and had to bounce friday morning... So I did friday's workout today, and I'll continue this pattern for the next few days (program is coming to an end soon anyway)... hopefully the monday/wednesday benching won't be too taxing. Else, i'll switch wednesday's and friday's workout.

monday

Benchpress static 3x3

warmup sets

working sets

200 lbs x 3

200 lbs x 3 the third rep took about 30 seconds lol...

200 lbs x 1 spotting on 1st and 2nd rep

Dips 3x8

[U]working sets/U]

bw + 35 lbs x 6 reps

bw + 35 lbs x 6 reps

bw + 35 lbs x 6 reps

Barbell Rows static 3x3

warmup sets

working sets

200 lbs x 3

200 lbs x 3

200 lbs x 4 PR

latetext

03-10-2010, 04:58 PM

Monday

Benchpress ramped 3x3

warmup sets

working sets

155 lbs x 1

175 lbs x 1

190 lbs x 1

210 lbs x 3 PR (+2 reps)

Explosive Chins (palms out):

working sets

bw x 9

bw x 9

bw x 9

Tricep Pushdowns

working sets

70 lbs x 8

70 lbs x 8

70 lbs x 6

Lateral Raises

working sets

20 lbs x 10 reps x 5 sets

I forgot to do the other sets for the 3x3 bench somehow... don't know what I was thinking, but maybe that's why I was able to hit +2 reps

latetext

03-16-2010, 01:36 AM

took a fat break... coming back to hit some 3 RM PR's this and next week

Monday

Benchpress ramped 3x3

warmup sets

working sets

155 lbs x 1

175 lbs x 1

190 lbs x 1

215 lbs x 1 PR (+5 lbs) reps 2 and 3 needed spotting

Explosive Chins (palms in):

working sets

bw x 11

bw x 11

bw x 11

Tricep Pushdowns

working sets

70 lbs x 4

60 lbs x 4

60 lbs x 4

Lateral Raises

working sets

20 lbs x 7 reps x 5 sets

latetext

03-17-2010, 11:39 PM

Wednesday

Squat 3x3

warmup sets

working sets

225 lbs x 1

250 lbs x 1

275 lbs x 2 same

Deadlift 3x3

warmup sets

working sets

225 lbs x 2

275 lbs x 1

315 lbs x 2 PR (+5 lbs)

focused a lot more on keeping my hips down..

Decline Sit ups

working sets

bw + 45 lbs x 8 reps x 3 sets

Seated Calf Press

working sets

110 lbs x 8 reps x 3 sets

I do not get what you are doing it says 3 x 3 but or squats u got 1,1 and then 2 with th heaviest weights, could you explain a little?

latetext

03-20-2010, 07:13 PM

I do not get what you are doing it says 3 x 3 but or squats u got 1,1 and then 2 with th heaviest weights, could you explain a little?

Ah yea, 3x3 is misleading now i guess, I'm just trying to hit 3 RM PRs on monday and wednesday. Friday is the only day i'm actually doing 3x3s... The ramping 3x3s prior sets leave me tired for the big one I feel.

latetext

03-20-2010, 07:16 PM

yesterday's workout..

friday

Benchpress static 3x3

warmup sets

working sets

200 lbs x 3

200 lbs x 3

200 lbs x 3 spotting on 4th rep

Dips 3x8

working sets

bw + 35 lbs x 8 reps

bw + 35 lbs x 8 reps

bw + 35 lbs x 9 reps

Barbell Rows static 3x3

warmup sets

working sets

205 lbs x 3

205 lbs x 3

205 lbs x 4 PR

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