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  1. #691
    Registered User FrmrHoss's Avatar
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    I almost see that like a bit of block periodization, but instead of an accumulation phase you have a hypertrophy phase . Though, wouldn't that normally be the reverse? You'd have a higher volume/lower intensity phase for like 6-8 weeks, and then a realization phase of 2-4 weeks, and then the peaking for 1-2 weeks or something.
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  2. #692
    Team CESA thom2355's Avatar
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    Originally Posted by mmorton View Post
    I see where you're going with this. From my experience I would need a back off week before maxing or a meet. Maybe not a true deload but more in the 70-75 range
    I don't disagree. You would have to go by feel....or not test maxes at all.

    Originally Posted by FrmrHoss View Post
    I almost see that like a bit of block periodization, but instead of an accumulation phase you have a hypertrophy phase . Though, wouldn't that normally be the reverse? You'd have a higher volume/lower intensity phase for like 6-8 weeks, and then a realization phase of 2-4 weeks, and then the peaking for 1-2 weeks or something.
    That is exactly what it is. I would cut the hypertrophy/accumulation phase shorter as I feel that both of you (and myself) can gain a lot more from a longer run on 5x5 than hypertrophy as we are at the point where gains on 5x5 will come pretty plentifully with solid effort. There is definitely room for tweaking, but I would most certainly not alternate 5x5 and hypertrophy weeks.
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  3. #693
    Registered User bmontgomery87's Avatar
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    I'm liking the 5x5 talk. You guys should suffer along with me.
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  4. #694
    Team CESA thom2355's Avatar
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    Originally Posted by bmontgomery87 View Post
    I'm liking the 5x5 talk. You guys should prosper along with me.
    Fixed.
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  5. #695
    Registered User FrmrHoss's Avatar
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    Originally Posted by thom2355 View Post
    I don't disagree. You would have to go by feel....or not test maxes at all.



    That is exactly what it is. I would cut the hypertrophy/accumulation phase shorter as I feel that both of you (and myself) can gain a lot more from a longer run on 5x5 than hypertrophy as we are at the point where gains on 5x5 will come pretty plentifully with solid effort. There is definitely room for tweaking, but I would most certainly not alternate 5x5 and hypertrophy weeks.
    Hmmm. I am intrigued by this concept. Like maybe taking the 10s/8s/5s accumulation phases from Juggernaut, using those for the main lifts for 3 weeks, and then dropping into 5x5 for 5-6 weeks, and then a 2 week realization phase? Daddy likes. Daddy likes a lot.
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  6. #696
    Team CESA thom2355's Avatar
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    Originally Posted by FrmrHoss View Post
    Hmmm. I am intrigued by this concept. Like maybe taking the 10s/8s/5s accumulation phases from Juggernaut, using those for the main lifts for 3 weeks, and then dropping into 5x5 for 5-6 weeks, and then a 2 week realization phase? Daddy likes. Daddy likes a lot.
    Do it.

    I always wanted to run Juggernaut "vertically" thinking that a longer accumulation phase would be better. I am very hopeful you do this, so I may watch from afar.
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  7. #697
    Registered User FrmrHoss's Avatar
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    Originally Posted by thom2355 View Post
    Do it.

    I always wanted to run Juggernaut "vertically" thinking that a longer accumulation phase would be better. I am very hopeful you do this, so I may watch from afar.
    Post-honeymoon consider it done. I actually REALLY like this idea the more and more that I think about it.
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  8. #698
    Team CESA thom2355's Avatar
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    Originally Posted by FrmrHoss View Post
    Post-honeymoon consider it done. I actually REALLY like this idea the more and more that I think about it.
    Good. So when married life brings you down, 5x5 will bring you back up.
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  9. #699
    Registered User mmorton's Avatar
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    7/20/12

    5s week

    Squats
    barxbunch
    135x10
    185x5
    210x3
    working sets
    235x5
    275x5
    307.5x5 - tough but buried them - dieting sucks and im not even that good at it. ha

    RDL
    175x10
    210x10
    245x10

    Olympic High Bar Squats
    175x4x10xbrutal

    Rope Pulldowns
    72.5x3x15

    brang on the noodle legs!!

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  10. #700
    squatters rights liftingson's Avatar
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    In b4 you cannot walk into the theater to see the movie! Looks like a nice leg day. what makes you wanna do highbar squats?
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  11. #701
    Registered User bmontgomery87's Avatar
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    Originally Posted by liftingson View Post
    In b4 you cannot walk into the theater to see the movie! Looks like a nice leg day. what makes you wanna do highbar squats?
    in for broscience answer of "oly stance gives me better quad activation"


    haha. I'm curious as well.
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  12. #702
    Registered User mmorton's Avatar
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    Originally Posted by bmontgomery87 View Post
    in for broscience answer of "oly stance gives me better quad activation"


    haha. I'm curious as well.

    No bro science. High bar does involve quads a lot more than low. I typically do something for quads on Fridays so I decided to punish myself with oly squats instead of teardrops
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  13. #703
    Registered User bmontgomery87's Avatar
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    Originally Posted by mmorton View Post
    No bro science. High bar does involve quads a lot more than low. I typically do something for quads on Fridays so I decided to punish myself with oly squats instead of teardrops
    I can't really figure out how I squat. I feel like I'm medium bar haha.
    I just get comfortable under the bar and have stuck with that, I definitely wish I could get some quad work in though.
    Hard to really work on them at home, and big quads looks awesome.
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  14. #704
    Team CESA thom2355's Avatar
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    Originally Posted by mmorton View Post
    No bro science. High bar does involve quads a lot more than low. I typically do something for quads on Fridays so I decided to punish myself with oly squats instead of teardrops
    They definitely use different musculature and can have great benefits carrying over to low bar squats and deads. Props for doing them. I hate them.
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  15. #705
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    Originally Posted by thom2355 View Post
    They definitely use different musculature and can have great benefits carrying over to low bar squats and deads. Props for doing them. I hate them.
    I was spent from the earlier stuff so they were that much worse. Gotta get my traps used to them again
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  16. #706
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    7/21/12

    5s week

    OH press
    135x5
    145x5
    162.5x7

    Cgbp
    145x10
    175x10
    205x8

    Db bench
    70sx3x10

    Cable rows vbar
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    82.5x10
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    100x10
    82.5x10
    70x10
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  17. #707
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    nice work matt!

    mirin the overhead numbers.
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  18. #708
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    Originally Posted by bmontgomery87 View Post
    nice work matt!

    mirin the overhead numbers.
    thanks man.. they are starting to go back up again.. finarie
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  19. #709
    squatters rights liftingson's Avatar
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    Yeah Buddy! nice presses.
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  20. #710
    Registered User mmorton's Avatar
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    7/24/12

    3s week

    Deads
    working sets
    285x3
    330x3
    370x5 - more than required. i'll take

    Front Squats
    165x8
    185x8
    210x6 - tough last set.. worn out from deads

    Leg Curls
    125x3x10xslownegatives

    10 min LISS
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  21. #711
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    Nice job!
    I think I have the exact same top set tomorrow on deads.

    Those front squats are looking heavy.
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  22. #712
    Registered User mmorton's Avatar
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    Originally Posted by bmontgomery87 View Post
    Nice job!
    I think I have the exact same top set tomorrow on deads.

    Those front squats are looking heavy.
    thanks brotha.. yeah i had to bump them up 20 lbs as i started off kind of light to get back into them.. i could do a lot more if they didnt come after deads ha

    make me look bad tomorrow on them deads.. i expect no less than 7.
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    Originally Posted by mmorton View Post
    thanks brotha.. yeah i had to bump them up 20 lbs as i started off kind of light to get back into them.. i could do a lot more if they didnt come after deads ha

    make me look bad tomorrow on them deads.. i expect no less than 7.
    One of the few things I like about 5x5, is you only have to do 5 the you're done
    No cardio pulling sessions for me.

    I'm just hoping to stick with the numbers the whole time, should end up pulling somewhere around 425x5 by the end of it if I stay on track. I'd have a joy boner.
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    I know but if it were me I'd just do more to show me up. Haha
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    Originally Posted by mmorton View Post
    I know but if it were me I'd just do more to show me up. Haha
    Very, very tempting.
    I'll wait till next April for that
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    Originally Posted by mmorton View Post
    I know but if it were me I'd just do more to show me up. Haha
    He's a stubborn one

    Those fronts are getting stupid strong.
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    Originally Posted by FrmrHoss View Post
    He's a stubborn one

    Those fronts are getting stupid strong.
    Just now getting a groove. Need to be repping out 250 for 20 before the stupid arrives
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    I'll be there with the camera for that one. And the vomit bucket.
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    Originally Posted by mmorton View Post
    Just now getting a groove. Need to be repping out 250 for 20 before the stupid arrives
    Originally Posted by FrmrHoss View Post
    I'll be there with the camera for that one. And the vomit bucket.
    In for vid
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    Originally Posted by mmorton View Post
    Just now getting a groove. Need to be repping out 250 for 20 before the stupid arrives
    oh yeah gotta see this!
    My 5/3/1 progress can be found here.
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