Results from my 5x5 variation

[JAG8343]

I finished a 6 week cycle of my 5x5 vartiation that I came up with and wanted to share my results.. i made up this program because i wanted a good program for strength and size.. All major compund lifts are 5 sets of 5 reps (60%, 80%, 100%, 100%, 100%) followed by another compound movement of 3 sets of 5 reps (100%, 100%, 100%). This is followed by 1 or 2 assesory lifts of 2 sets of 8-10 reps. The program went like this..
Monday
chest
-flat barbell bench- 5x5- 2 warmup sets followed by 3 working sets of 5 reps (60%, 80%, 100%, 100%, 100%)
-incline bench- 3 sets of 5 working sets (100%, 100%, 100%)
-weighted dips- 2 sets of 8-10 reps

Calves
-standing calf raises- 4 sets of 15, 10, 8, 8 reps
-seated calf raises- 3 sets of 10 reps

Tuesday
Back
-deadlift- 5x5- 2 warmup sets followed by 3 working sets of 5 reps (60%, 80%, 100%, 100%, 100%)
-bent over barbell rows- 3 sets of 5 working sets (100%, 100%, 100%)
-pullups- 2 sets of 8-10 reps
-close grip pulldowns- 2 sets of 8-10 reps

Wednesday
Rest

Thursday
Shoulders
-push and press- 5x5- 2 warmup sets followed by 3 working sets of 5 reps (60%, 80%, 100%, 100%, 100%)
-seated dumbell press- 3 sets of 5 reps (100%, 100%, 100%)
-side laterals- 3 sets of 8-10 reps
-bent over laterals- 3 sets of 8-10 reps

Friday
Biceps
-barbell curl- 5x5- 2 warmup sets followed by 3 working sets of 5 reps (60%, 80%, 100%, 100%, 100%)
-dumbbell curls- 3 sets of 8-10 reps
-incline curls- 3 sets of 8-10 reps

Triceps
-close grip bench- 5x5- 2 warmup sets followed by 3 working sets of 5 reps (60%, 80%, 100%, 100%, 100%)
-lying triceps extensions- 3 sets of 8-10 reps
-standing triceps pressdowns- 3 sets of 8-10 reps

traps
-barbell shrugs- 5x5- 2 warmup sets followed by 3 working sets of 5 reps(60%, 80%, 100%, 100%, 100%)
-dumbell shrugs- 2 sets of 10 reps

Saturday
Thighs
-squats- 5x5- 2 warmup sets followed by 3 working sets of 5 reps(60%, 80%, 100%, 100%, 100%)
-leg press- 3 sets of 5 reps (100%, 100%, 100%)
-leg extensions- 2 sets of 8-10 reps
-leg curls- 2 sets of 8-10 reps


My 5 rep maxes increased like this:
- Bench- 30 lbs (not a lot because I was still healing from a bad rotator cuff injusry)
- Incline bench- 25 lbs (low for the same reason)
- dead lift- 70 lbs
-barbell bent over row- 30 lbs
- push and press- 15 lbs - (low because of shoulder)
- dumbbell press - 20 lbs each dumbbell
- barbell shrug - 70 lbs -could be more if i had straps
-barbell curl -30 lbs
- close grip bench - 20 lbs
- squat - 40 lbs
- leg press- 45 and a 10 on each side

Assesory lifts increased like this: (8-10 reps)
- Weighted Dips (for chest) - 80 lbs
- Weighted pullups- 45 lbs
- close grip pull downs -45 lbs
- side laterals- 10 lbs on each dumbbell
- dumbbell shrugs- 20 lbs on each dumbbell
- dumbbell curl - 10 lbs on each dumbbell
- incline db curls - 10 15 lbs on each db
- lying triceps extensions - 25 lbs
- pressdowns- 20 lbs
- leg extensions- 40 lbs
- lying leg curls - 20 lbs

I gained a lot of strength and a good amount of size.. On the 4th week of the program.. I reclculated my 5x5 maxes and 3x5 maxes by pryamiding the weight up to find out my new 5x5 max.. then went back to the same rep scheme with the new weight. probably why i burned out so quick .. On all 5 rep exercises you have to hit all 5 reps in order to increase the weight for the next week. On all of the 5 rep exercises i increased the weight by 5 lbs each week.. on all other lifts I increased the weight accordingly. The only problem I had with this program was that my triceps seemed to burn out quick.. The supps. i used were whey, creatine and multi vitamin..

[dvrmstrng]

hmm im going to take a good look at the above...i wanted to do 5x5 as well but felt i was missing out on some things...im going to read yours and maybe give it a try

[Mike_Hock]

i really dont understand why there is a need to meddle with the program??

The whole point of 5x5 is

Monday - Squat/Bench/Row (+hypers and weighted situps
Wednesday - Sqaut/Incline/Dead (+situps)
Friday - Squat/Bench/Row

If you were training to your maximum then there is no way you would have coped with all the extra **** in there

[JAG8343]

Originally Posted by chris114

i really dont understand why there is a need to meddle with the program??

The whole point of 5x5 is

Monday - Squat/Bench/Row (+hypers and weighted situps
Wednesday - Sqaut/Incline/Dead (+situps)
Friday - Squat/Bench/Row

If you were training to your maximum then there is no way you would have coped with all the extra **** in there

I was in no way copying bill starrs 5x5..his program is very different from what i did and what my goals were.. obviously i wasn't able to cope with the program for that long.. I only lasted 6 weeks on it before burning out

[DallasLynx]

When you say 100% what do you mean? If you can do a weight 5 times for three sets it is not your 5RM, so I'm assuming 100% means something else than 5RM.

Usually on 5 straight sets of 5 you will run about 85-95% of the 5RM. So if you are truly running 100, 100, 100 then what you think is your 5RM really isn't your 5RM. The weight you are using is what you can lift for 3 sets of 5, not a 5RM.

[MISSINGLINK]

Originally Posted by DallasLynx

When you say 100% what do you mean? If you can do a weight 5 times for three sets it is not your 5RM, so I'm assuming 100% means something else than 5RM.

Usually on 5 straight sets of 5 you will run about 85-95% of the 5RM. So if you are truly running 100, 100, 100 then what you think is your 5RM really isn't your 5RM. The weight you are using is what you can lift for 3 sets of 5, not a 5RM.

I support this post in it's entirety.

[JAG8343]

I mean you do your 5 rep max.. for example on bench say its 225.. The first set you do 60% of that weight.. the next set you do 80% of that weight and for the next three sets you do 225 for 5 reps.. If you hit 5 reps on each set you increase the weight by 5 lbs for the next workout.. hope that clears it up

[DallasLynx]

Originally Posted by JAG8343

I mean you do your 5 rep max.. for example on bench say its 225.. The first set you do 60% of that weight.. the next set you do 80% of that weight and for the next three sets you do 225 for 5 reps.. If you hit 5 reps on each set you increase the weight by 5 lbs for the next workout.. hope that clears it up

I see what you are doing, but that is not your 5RM. It's what you can do for 3 sets of 5. Your 5 rep max is somewhere higher than 225. Your 5RM is what weight you can lift 5 times when totally rested.

I'm am not trying to be overly critical of you, but if you are going to post this workout as something others should try you need to have the terminology clear for them.

The % or your 5RM that you are suggesting is likely about 85-90%. Your warmup sets are 60% and 80% of that 85-90%.

[JAG8343]

Originally Posted by DallasLynx

I see what you are doing, but that is not your 5RM. It's what you can do for 3 sets of 5. Your 5 rep max is somewhere higher than 225. Your 5RM is what weight you can lift 5 times when totally rested.

I'm am not trying to be overly critical of you, but if you are going to post this workout as something others should try you need to have the terminology clear for them.

The % or your 5RM that you are suggesting is likely about 85-90%. Your warmup sets are 60% and 80% of that 85-90%.

sorry for the confusion