Kit's 5x5 (starting legs for real for the first time!)

Discussion in 'Training Logs' started by kit99bar, Apr 25, 2006.

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  1. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Here we go, starting the 5x5 routine because I'm tired of the weak legs. and want a good core! :cool:

    Notes:
    I spent the last 2 years (off and on) at a gym that only has smith machines and dumbbells.
    Last time I went I could rep the 80 lb DBs and I squated 125 on the smith machine.
    Time for a new gym with BarBells!

    starting stats: 5'7 155 lbs.
    supplements: None. Protein shakes give me diarrhea.
     
    Last edited: May 2, 2006
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Today:

    Squat:
    155 x 5 x 5

    Bench:
    185 x 5 x 5

    JS rows:
    115 x 5 x 5

    DB incline:
    50 x 9-10 x 3

    Tricept pushdown:
    100 x 10 x 2
    90 x 10 x 1

    Situps
    3 sets

    I loved it! Saw about 6 guys with huge upper bodies and no legs there. They did about 2 hrs work of chest exercises and nothing else. :wiggle:
     
    Last edited: Apr 27, 2006
  3. Durk

    Durk New Member

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    Why the fixed weight?
     
  4. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    That's what the 5x5 says to do.

     
  5. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    4/26/06

    Light Squats (ATG):
    95x5x1
    115x5x2
    95x5x2

    Deads:
    Warmup
    185x5x1
    205x5x1
    205x3x1 :)wtc: )
    185x5x2

    Seated Military Press:
    95x5x1
    105x5x1 too hard
    95x5x3

    Pullups:
    BWx6x1
    BWx5x3

    Curls:
    35x10x1
    30x10x1
    25x8x1

    Situps
    2 sets
     
    Last edited: Apr 27, 2006
  6. chickenadobo

    chickenadobo New Member

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    yeah but usually a 5x5 routine will have a pyramid set for either b/s/d and then a working set (where 5x5 weight is kept constant) for the other lift. say on monday you squat 5x5 same weight to emphasize loading your squat. bench would be a 5x5 pyramid scheme. then on friday you would do the reverse. pyramid the squat and 5x5 loading (constant weight) for your bench. 5x5 constant weight for two compound movements will wreck you as you get to the higher weights.
     
  7. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    I was going to pyramid the squats Friday, didn't think of doing it for bench. I'll try the constant weight for bench again and see how I feel. I'm still a light weight in the lbs I push so I might be ok. If it gets too much I'll start pyramiding one of them. Thanks for the imput!

     
  8. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Friday:
    Took the advice and did pryamids to 10 lbs higher than my reps Monday :cool:

    squats:
    95x5x1
    115x5x1
    135x5x1
    155x5x1
    165x3x2

    Jefferson rows:
    80x5x5

    Bench:
    95x5x1
    145x5x1
    165x5x1
    185x5x1
    195x3x3

    DB incline:
    50x12x1
    50x10x1
    50x11x1

    Tricep extensions:
    90x12x3

    Situps:
    3sets
     
    Last edited: Apr 29, 2006
  9. chickenadobo

    chickenadobo New Member

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  10. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    i see your bench rules mine though

    i'm jealous
     
  11. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Squat:
    165x5x5 Heck yah!

    Bench:
    185x5x5 Having patience before going for 195

    Bent over BB rows:
    115x5x5

    Ran out of time at gym :wtc: Did next two at home

    incline push ups (instead of incline DB press :eek3: )
    13x2

    Situps:
    3 sets
     
  12. adrenalin112

    adrenalin112 New Member

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    whats your height/weight?
     
  13. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Ah good call, I'll edit my first post with that info! :)

     
  14. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    4/26/06

    Light Squats:
    95x5x1
    95x5x4 (ATG)

    Deads:
    Warmup
    185x5x2
    205x5x1
    205x4x1 :)hs:)
    205x5x1

    Seated Military Press:
    95x5x2
    105x5x2
    95x5x1

    Pullups:
    8
    7
    6
    5

    Curls:
    30x10x2
    25x10x1

    Situps:
    3 sets
     
  15. adrenalin112

    adrenalin112 New Member

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    yo for the protein squirts, either your stomach will eventually get used to it or you could try out a WPI (whey protein isolate).

    such as Substance WPI, its not lactose based. So you can mix it with water & it'll only have protein calories. :bigthumb:
     
  16. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    I've a pretty hardcore lactose intolerant guy. I actually posted on F&N and people recommended IsoPure as it is purified protein with no lactose. It sucked not being able to digest my food for a week. :wtc:

    I got some type of easy to digest protein and amino acid tablets to look into for supplemental proteins though. I'll check this weekend. My brother recommended amino 222 from GNC.

     
  17. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    squats:
    95x5x1
    115x5x1
    135x5x1
    155x5x1
    175x3x3 (woot! :naughty: )

    Bench:
    95x5x1
    145x5x1
    165x5x1
    185x5x1
    195x3x1
    205x2x3 (almost did the 3rd rep on the first 2 sets too! :wiggle: )

    Jefferson rows:
    90x5x5

    DB incline:
    50x10x3

    Tricep extensions:
    100x10x3

    Situps:
    3 sets
     
    Last edited: May 6, 2006
  18. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    I'm loving the noob gains on Squat I'm getting.
    Hopefully I keep getting 10lbs a week until my squat > bench.
     
  19. SquallRm

    SquallRm New Member

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    Jerz, ya dig
    good gains. try doing different stances as well.

    squats are fun as hell especially during the noob stage.
     
  20. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    thanks Squal. I do them wide stance heavy weights 2 times a week and close stance ATG another day right now.
    I seem to remember you are part of the 5'7 crew. Why no journal?
     
  21. SquallRm

    SquallRm New Member

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    Jerz, ya dig
    too lazy.. :hs:
     
  22. adrenalin112

    adrenalin112 New Member

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    i cant stand the chalky aftertaste of isopure. :barf:

    substance wpi Watermelon FTW :bigthumb:

    oh & gnc :ugh:
     
  23. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Today:

    Squat: :wavey: note: I found an old post by Christophers that helped a ton!
    175 x 5 x 5

    Bench: Went up 10 lbs this week. It was much harder than expected.
    195 x 5 x 2
    195 x 4 x 1
    195 x 3 x 1 :)sadwavey: )
    195 x 4 x 1

    Jefferson rows:
    115 x 5 x 5

    Dips: (instead of incline DBs.)
    BWx3x12

    Tricept pushdown:
    3 sets 90

    Situps
    3 sets
     
  24. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    About to eat spagetti with no meat.
    I need to find a good source of protein supplement... Will research tonight
     
  25. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    it boggles my mind that your bench is so much stronger than your squats....
     
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