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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

DOA
01-14-2010, 07:08 PM
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!!

DOA
01-21-2010, 07:14 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

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

DOA
01-28-2010, 04:25 PM
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

DOA
02-05-2010, 07:12 PM
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

DOA
03-17-2010, 11:44 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?

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