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PumaKrieg
03-07-2010, 06:46 PM
Starting Maxes:
Bench: 205x5
Squat: 225x5
Deadlift: 270x5

Trying to get my lifts back up after dropping some. I personally feel low volume seems to work well for me. I just turned 18, and i currently weigh around 175 and am trying to cut another 10 lbs. All three of my lifts have been around 30 lbs higher than they are above, and both bench and squat are higher then listed above but im trying to fix two huge problems. On bench, im trying to revert to i guess what would be classified as "powerlifting form" rather than flaring my elbows out like i used to. As of right now it seems harder and hurts my wrists a bit but we will see. On squats, ive always had problems with my knees buckling in no matter how much i try to throw my legs out so i am trying to work on fixing that. I can tell it really limits me because whenever i squat, i slow down when i start buckling in, get over it and literally shoot through the rest of the rep, but i feel i would just be able to easily "shoot through" the whole range of motion and it would be a lot easier if i address this problem.

Week 1

Monday

Bench 5x5 Ramped
1x115x5 (56%)
1x130x5 (63%)
1x140x5 (68%)
1x155x5 (76%)
1x165x5 (80%)

3 Board Bench 2x3
2x215x3

Chin 3xAs many as Possible

Tricep PD 3xx8
3x70x8

Lateral Raises 5x10
5x20'sx10

Wednesday

Squat 5x5 Ramped
1x125x5 (56%)
1x140x5 (62%)
1x155x5 (69%)
1x165x5 (73%)
1x180x5 (80%)

Deadlift 3x5 Ramped
1x150x5 (55%)
1x185x5 (69%)
1x215x5 (80%)

Captains Chairs 3 Sets

Seated Calf Raises 3x15
3x125x15

Friday
Bench Press 5x5 Static
5x165x5

Dips 3x8
3x10lbsx8 (really hurts my shoulder and ive always got a surging pain from my hand to my shoulder so im going to cut the ROM a bit)

Bent over Row
5x115x5 (80%)

PumaKrieg
03-07-2010, 06:51 PM
Daily Diet

Breakfast:
2 Eggs + 1/3 Cup Egg Whites (22 Grams Protein)
1 Serving Greek Yogurt (15-20 Grams Protein)
1 Cheese Stick (8 Grams Protein)
2 Cups Skim Milk (16 Grams Protein)

Lunch:
1/2 lb Chicken (55 Grams Protein)
2 Cheese Sticks (16 Grams Protein)

Postworkout:
25 Grams Whey Protein

Dinner:
Always 1/2lb-1lb of some kind of meat my mother cooks (50-100 Grams Protein)
Usually another 2 cups of milk (16 Grams Protein)
Usually some form of potatoes

I always have the same stuff for breakfast and lunch but dinner varies. I used to take more whey protein but im cutting down as i cant really afford it as i can't find a job. Basically in order to cut, i just really cut down on milk. I really want to try some unpasteurized milk but my mother isn't too fond of it. :)

PumaKrieg
03-07-2010, 06:57 PM
Week 2 Planned (Haven't Actually Done Yet)

Monday

Bench 5x5 Ramped
1x130x5 (63%)
1x145x5 (71%)
1x160x5 (78%)
1x170x5 (83%)
1x185x5 (90%)

3 Board Bench Press 2x4
2x215x3 (Was supposed to go for 4)

Chin 3xAs Many as Possible

Tricep PD 3x8
3x75x8

Lateral Raises 5x11
5x20'sx11

Wednesday

Squat 5x5 Ramped
1x145x5 (64%)
1x160x5 (71%)
1x175x5 (78%)
1x190x5 (84%)
1x205x5 (91%)

Deadlift 3x5 Ramped
1x170x5 (63%)
1x210x5 (78%)
1x245x5 (91%)

OHP (Possibly adding in okay?)
3x95x5

Captains Chairs 3 Sets

Seated Calf Raises 3x15
3x135x15

Friday

Bench Press 5x5 Static
5x185x5 (90%)

Dips 3x8
3x15lbsx8

Row 5x5 Static
5x130x5 (90%)

Any advice is greatly appreciated as i feel i have a great work ethic and haven't lost motivation despite not doing well over the past 2-3 years.

PumaKrieg
03-08-2010, 05:36 PM
On monday, I was unable to hit the 2x215x4 board press as planned and simply stopped at 3 reps each time as i no i didnt have it. I made no progress on that this week. Oh well.

PumaKrieg
03-10-2010, 04:53 PM
Wednesday went as planned although it is annoying how badly i have to fight to keep my legs from coming in. Squats feel so unnatural for me and im guessing must be as i absolutely suck at them.

PumaKrieg
03-12-2010, 06:25 PM
I got everything as i should on Friday but the 5x5 of 185 was REALLY hard, i mean i almost missed the last two sets hard. Unless my body adapts in two days, i am going to miss monday's bench day horribly. Any advice?

On another note, i met Brian Schwab today and was thinking of hiring him as a tranier. Wesley do you know anything about him other than his powerlifting background?

Thanks

aaron
03-12-2010, 06:53 PM
I got everything as i should on Friday but the 5x5 of 185 was REALLY hard, i mean i almost missed the last two sets hard. Unless my body adapts in two days, i am going to miss monday's bench day horribly. Any advice?

Thanks

Nice job! You say you almost missed them. Abit negative. You got what you were aiming for so be positive! The weight isn't always gonna fly up!

PumaKrieg
03-12-2010, 06:56 PM
no, this is week 2 weight which is way below what i can normally do. Every other time i ran this i might of had trouble with the week 3 5x5 but never the week 2 1x5 or 5x5

PumaKrieg
03-14-2010, 07:28 PM
Oh well nothing about Brian Schwab i guess? Anyway here is week 3 planned although im expecting some major failure when i just BARELY made it through the week 2 benching. This new "elbows tucked" form seems so much harder. Should i be able to move more weight once i get used to it?

Week 3

Monday, Upper

Bench 5x5 Ramped
1x140x5 (70%)
1x155x5 (76%)
1x175x5 (85%)
1x190x5 (93%)
1x205x3 (100%) - was supposed to do 5

3 Board Bench 2x3
2x215x3 - was supposed to do 4

Chin 3 x as many as possible

Tricep PD 3x8
3x80x8

Lateral Raise 5x12
5x20'sx12

Wednesday Lower

Squat 5x5 Ramped
1x160x5 (71%)
1x175x5 (78%)
1x190x5 (84%)
1x210x5 (93%)
1x225x5 (100%)

Deadlift 3x5 Ramped
1x190x5 (70%)
1x230x5 (85%)
1x270x5 (100%)

Captains Chairs 3 Sets

OH Press 3x5 Static
3x105x5

Seated Calf Raises 3x15
3x140x15

Friday Upper

Bench Press 5x5 Static
5x195x5 (95%)

Dip 3x8
3x25x8

Row 5x5 Static
3x145x5 (100%)

PumaKrieg
03-15-2010, 06:58 PM
Monday Week 3:
Only managed to get 3 reps of 205 on last set of ramped bench. What about next week's bench? What should i do?

PumaKrieg
03-15-2010, 07:01 PM
also, I decided to add another 25 grams of whey protein post workout to make it 50G post workout.

PumaKrieg
03-16-2010, 01:25 PM
I have a stomach virus where im crapping and vommitting everywhere. What do i do about this? Is this like a cold where i stall my workout for a week or what since it will only last a day or two? SOMEONE PLEASE GIVE ME AN ANSWER ON SOMETHING FINALLY; ALL I WANT IS YOUR ADVICE.

PumaKrieg
03-17-2010, 12:09 PM
Nothing?

Marius
03-17-2010, 12:54 PM
I would take the week off or use some lighter weights. Even if you're sick only during 2 days you will never get 100% healthy on the next day. it takes time to get back to normal. Use that week as a break or deload

aaron
03-17-2010, 01:46 PM
I can't give you my advice but read this:
http://www.ironaddicts.com/forums/showthread.php?t=23344

Your being very OCD. Just chill..

plateeater
03-17-2010, 03:39 PM
bro i had the same thing but intense stomach cramps too,just train light or take a week off. I tried squatting full force with gastro an felt miserable

simonmobiledisco
03-17-2010, 04:24 PM
stop training until you have control of things exiting your body, think of others as well as yourself.

missing a workout won't hurt you in the long run, just pick up where you left off when you are better

PumaKrieg
03-17-2010, 06:56 PM
I can't give you my advice but read this:
http://www.ironaddicts.com/forums/showthread.php?t=23344

Your being very OCD. Just chill..

I have no problem missing a workout, i am just curious as to what i should be eating, drinking etc when it seems i throw everything up.

DOA
03-17-2010, 06:59 PM
I have no problem missing a workout, i am just curious as to what i should be eating, drinking etc when it seems i throw everything up.

If you are throwing everything up, don't eat. Listen to me on this one because if you have read my log this happened to me a couple of weeks back. I had one bad workout and now I have been setting prs ever since.

aaron
03-17-2010, 07:22 PM
If you are throwing everything up, don't eat. Listen to me on this one because if you have read my log this happened to me a couple of weeks back. I had one bad workout and now I have been setting prs ever since.

Would agree with this.

Don't force yourself to eat if you know its gonna come straight back up. I haven't been ill in years from a virus or whatever but when i was rediculously hungover from drinking i was chucking up real bad. I just took a day off eating. Drank as much water as I could and drank a load of mint tea. By the end of the day I was feeling pretty good.

PumaKrieg
03-17-2010, 07:47 PM
If you are throwing everything up, don't eat. Listen to me on this one because if you have read my log this happened to me a couple of weeks back. I had one bad workout and now I have been setting prs ever since.

Thanks

PumaKrieg
03-21-2010, 07:59 PM
wasn't feeling good enough to get in fridays workout either. Is it okay if i just redo the week?

PumaKrieg
03-22-2010, 08:03 PM
did Monday over again. This time i was only able to bench 195x4 when i was supposed to get 205x5 (got 3 reps of it last week). Did lat raises with 25's x 8 reps and the tricep extensions were the same

PumaKrieg
03-24-2010, 04:49 PM
did Wednesday's workout from page 2. Did everything but only did 225x3 on squats because my form was horrible. Im curious to see if i will still supercompensate after i lower volume next week.

PumaKrieg
03-26-2010, 06:36 PM
got everything as planned but bench. I did all 5 sets of 195 but had to have 1 force rep on the 4th set and 2 on the last. Next week it goes down to three sets.

PumaKrieg
03-29-2010, 04:35 PM
Monday

Bench
145x3
175x3
205x3

2 Board Press
1x220x2 (missed 3rd rep)
1x220x3

Chinups
3x8

Tricep PD
2x80x8
1x80x6 (this is actually worse than i did last week?)

Lateral Raises
5x25x9

Note: I have had problems this week with what i thought was a badly jammed finger from 3 weeks ago. As of right now, i am thinking it might be broken as it is only hurting more despite the swelling going down. When it first occured, the swelling was bad enough that people noticed and asked me about it, but it didn't hurt too much. I think i will see a doctor about it if it doesn't improve by Wednesday.

PumaKrieg
04-03-2010, 06:49 PM
Friday

Bench 3x195x3
Dips 3x+35x8
Rows 3x145x3