Benchintraining 5 x 5 Program

benchintraining · 01-22-2006, 11:38 AM

Well, it seems that everyone is having success with this program so I am going to try it out. I am 37 yrs old and have been lifting for the past 18 months. I used to lift when I was in HS and college but with marriage and life I took a 13 year vacation. When I started back I could bench 205 and squat 225 (that was a humbling experience) so I have made some respectable gains but I am still very weak and have way to much fat.

Here are my stats today. Height 6'0 / Weight 220lbs / Body Fat 22% (yikes)
Neck 17" Arms 17.25" Chest 46" Legs 25.5"
Bench 340lb.
Squat 350lb.
Deadlift 315lb. (really no clue)
I have really noticed how one dimentional I have become with not working my legs that much. I had been working with 355 for 5 - 6 reps on squats but I was only dropping my hams to parallel and not "ass to grass" so I am putting my max at 350 to start. I slipped a disk about 3 weeks ago but I think I am ready to begin, I plan to go easy on the squats and deads for the first 2 weeks to get my form and depth correct.

Goals: I really want to increase my leg strenght and size and to lower my bodyfat to 17% but increase my weight 5lbs. to 225lb. I figure that would be a lean mussle increase of 15lbs. Other goals for the next 9 weeks - Bench 365 / Squat 405 / Deadlift 405

benchintraining · 01-23-2006, 06:16 PM

Bench
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5

Squat
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5

Rows
115 x 5
125 x 5
135 x 5
145 x 5
165 x 5

2 sets of leg ups to failure

I went a little heavier than I what I was supposed to do today on bench but to stop at 250 seemed a little to light. I do see that when you do a 2nd rotation of this program, a light week in 1 and 2 will be welcomed.

My squats felt fine with my back but I am very sore tonight but I can still bend over ok. I was used to squatting hams parallel...going ass to grass is a lot tougher but I am glad I am doing it the right way. I love rows. I never did them before and I can see why they build a big back.

I am looking forward to Monday

benchintraining · 01-24-2006, 04:16 AM

Cardio for 35 min today. Man I can feel it in my hamstrings today.

I'm looking forward to tomorrow. For anyone thats out there, any suppliments you might recommend.

Thanks

benchintraining · 01-26-2006, 04:28 AM

Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Deadlift
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Standing Military
115 x 5
125 x 5
135 x 5
135 x 5
140 x 5

Pullups
5 x 5

Decline sit ups
25 x 2

My legs were so friggin sore yesterday. I am glad that yesterday was a light leg day. I learned my lession on deadlifts. I need to ramp my weight instead of 5 x 5. Deads are by far my weakest exercise but I think in part that I am hesitent because of my back not being 100%. I am doing cardio later today.

-calvus- · 01-26-2006, 05:03 AM

Your bench is looking strong still. Your other areas will catch up so quick on this program youll have to change your username. I cant really reccomend any supplements besides a good post workout whey shake. I just beleive in eating and busting your ass. Too much hype making people beleive they are taking a shortcut. Creatine has been tried and true for the last decade. Just take 5g a day post workout or end of day. Recent studies show that cycling isn't even neccesary. Keep up the work. Just take care of your back if it needs it.

benchintraining · 01-26-2006, 01:55 PM

Quote:

Originally Posted by -calvus-

Your bench is looking strong still. Your other areas will catch up so quick on this program youll have to change your username. I cant really reccomend any supplements besides a good post workout whey shake. I just beleive in eating and busting your ass. Too much hype making people beleive they are taking a shortcut. Creatine has been tried and true for the last decade. Just take 5g a day post workout or end of day. Recent studies show that cycling isn't even neccesary. Keep up the work. Just take care of your back if it needs it.

Thanks for the reply!! You're the first one to do so.

benchintraining · 01-26-2006, 01:57 PM

Nothing special today. Cardio for 40 minutes. Incline sit ups 25lb x 25 x 3, leg ups until failure - 2 sets. My back and legs are still sore but I bet by next week I will be ready to push myself on squats.

benchintraining · 01-27-2006, 09:22 AM

Bench
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

Squat
205 x 5
225 x 5
240 x 5
260 x 5
275 x 5

Rows
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Seated overhead DB extension
100 x 8
100 x 8
100 x 8

Preacher Curl
95 x 10
105 x 10
115 x 10

BB Shrugs
315 x 8
335 x 8
365 x 8

Good workout today. I could finally take a dump this morning without hanging on to something to sit down. My bench and rows were way easy today and my squat felt good today as well. My back is feeling better and better and I cant wait until Monday.

benchintraining · 01-30-2006, 09:08 PM

Bench
225 x 5
240 x 5
255 x 5
270 x 5
290 x 5

Squat
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

Rows
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5

Weighted Dips
10 x BW + 45lb
10 x BW + 45lb
10 x BW + 45lb

Incline Sit Ups

25 x BW + 25lb
25 x BW + 25lb

Hypers

15 x BW + 35 lb
15 x BW + 35lb

My bench felt good today. On my 4th set I felt like I could have done 10 reps so I went heavier that I was supposed to on the 5th set. My confidence is getting better with squatting. The weight did not feel that heavy and my lower back did not give me any trouble. I went skiiing with the kids on Friday and I was skiing with one of them between my legs and snowplowed the whole time. It was her first time skiing so my knees and back were screaming after about 5 hours....Im getting old. I need to work on my sit ups a little more and I will head back in an hour to do some cardio. I have noticed that my weight is down about 5lbs. I hope its all fat but its probably water weight.
__________________
Pain is weakness leaving the body

-calvus- · 01-31-2006, 12:37 AM

Whoa, huge bench. You can catch up on rows and Ill catch up on bench eh? Might want to watch the auxillary work also. You got a long way to go until deload. Something to think about, keep the extras light and simple.

benchintraining · 01-31-2006, 07:28 AM

Quote:

Originally Posted by -calvus-

Whoa, huge bench. You can catch up on rows and Ill catch up on bench eh? Might want to watch the auxillary work also. You got a long way to go until deload. Something to think about, keep the extras light and simple.

Thanks for the advice. Awesome squat work.

benchintraining · 02-01-2006, 09:54 AM

Squat
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Standing Military
135 x 5
135 x 5
135 x 5
140 x 5
140 x 5

Deadlift
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5 (Stop laughing, I know this is sad)

Pullups
5 x 5

Decline Sit Up
25 x 1
30 x 1

Good workout today. Squats are feeling good. The miltary presses were a little tough today. My deadlifts suck but I never did them before. I could have went higher but I thought I have 7 more weeks of this and i want to take my time and get my form correct. (ok, my skirt got tangled up with the bar) I will pull 500 by June!!!

benchintraining · 02-02-2006, 08:21 AM

30 Minutes of cardio today. I was looking in the mirror and I thought my arms were getting smaller, which was a concern of mine with this program. My biggest concern with this 5 x 5 program was how can you grow with only a few exercises. The tale of the tape is the same, my arms cold are still the same size. Its only been two weeks but I can tell the program is working. I will not check my bodyfat and weight until week 6. I would drive myself crazy if I checked it everyday.

benchintraining · 02-03-2006, 08:55 AM

Man, I did not feel like working out today but as I got into the workout the better I felt.

Bench
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Squat
240 x 5
260 x 5
280 x 5
300 x 5
315 x 5

Rows
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Barbell Curls
105 x 10
115 x 8
125 x 8

Seated DB Overhead Extension
110 x 8
110 x 8
110 x 8

Bench went up fairly easy considering I did not want to workout in the beginning. My squats were feeling good until the 4th set. I think my stance was too narrow and on the 4th rep I went waaayyyyy to deep. I almost did not pull out and the 5th rep I did but I was spent. 5th set I set a wider stance and it went easier than 300. No time for cardio or abs, I'll hit those tomorrow. Have a good weekend and GO STEELERS!!!

benchintraining · 02-06-2006, 01:31 PM

Bench
235 x 5
255 x 5
270 x 5
285 x 5
300 x 5 (PR)

Squat
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Rows
135 x 5
150 x 5
165 x 5
180 x 5
190 x 5

DB Curls
40 x 8
40 x 8
45 x 8

Decline Sit ups
3 x 25 + 50LB

Hypers
2 x 15 + 35 LB

I am starting to runout of gas on bench. I probably only had 1 more rep in me on my 5th set. Squats went well. I have widened my stance to a little past shoulder width but I am going to depth. Rows are getting better and better. I will shoot for 205 x 5 next Monday. Man, I am looking forward to week 5 and deloading. No time for cardio but I'll get an hour in tomorrow.

-calvus- · 02-06-2006, 05:27 PM

Jesus, your jumpin numbers like crazy. 315 5x5 alrealdy and 300 for bench. Yea, id say that your responding quite well. Keep it up man.

benchintraining · 02-06-2006, 05:59 PM

Thanks! Your stats are a motivating factor. I'm trying to push myself to catch you. I dont think I can with squat and rows but I might edge you on bench lol.

-calvus- · 02-06-2006, 07:22 PM

Reality check foo. Your bench is bigger than mine. Not by a little. My max is 275X5. The rows and squats are almost there. My max again on squats is maybe 365X5. Im going to make you work for the deadlifts though.

benchintraining · 02-06-2006, 09:06 PM

Quote:

Originally Posted by -calvus-

Reality check foo. Your bench is bigger than mine. Not by a little. My max is 275X5. The rows and squats are almost there. My max again on squats is maybe 365X5. Im going to make you work for the deadlifts though.

Oh yeah, i have a loooonnngggg way to go to catch you on the deads.

benchintraining · 02-08-2006, 07:51 AM

Well, not a great performance today. I did not eat past 2 pm yesterday and I think I was a little out of gas today.

Standing Military
115 x 5
125 x 5
135 x 5
145 x 5
150 x 5

Squat
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Deadlift
225 x 5
250 x 5
295 x 5
315 x 5
340 x 5

Pullups
5 x 5

Decline Situps
2 x 25 + 25lb

I am struggling with military press. It just feels heavy. Squats went ok, (its a light day) and I finally started putting a little weight on the deads. I have to work on my grip strength. I had to regrip on the 3rd rep of the 5th set. That 4th rep was a b**ch. I am heading back in this afternoon for a little cardio.

benchintraining · 02-08-2006, 03:34 PM

I went back after work and did 30 min of cardio. I will head in the morning to hopefully get an hour in. I gotta loose this fat and I dont think I have put a dent in my BF yet.

-calvus- · 02-09-2006, 01:48 AM

BF will come down eventually. Just worry about the numbers for now eh.

benchintraining · 02-09-2006, 05:05 PM

I couldn't get my lazy ass out of bed this morning for the cardio but I hit the eliptical for 45 minutes tonight.

benchintraining · 02-10-2006, 06:42 AM

This was the worst workout I have had in a long time and I have to say 80% of it is my fault. I made a big mistake. I did not check my ego at the door. As I said earlier, I have rather weak legs. My max was 350lb for squat but I was basing my program off of a 380 max. It caught up to me today and I sh*t the bed with my legs.

Bench
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

Squat
255 x 5
275 x 5
295 x 5
315 x 4 + 1 not at depth
335 x 1 + 3 not at depth

Rows
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

BB Curls
95 x 8
105 x 8
120 x 8

What a crap day. I get up at 5 am (i think too early for moving that much weight) check my weight and BF. I gained 5lbs (up to 225lbs) and still 22% BF (very disheartining). I hope that electronic monitor is wrong but its probably not. I was thinking of deloading a week early on squats but I think the best thing is to lower my squat max 30lbs on the excel sheet and continue. Does anyone have any opinions on this idea. I'll get my self together for monday. I am to finish at 315 for 5 on bench, (thats 15lbs over this mondays workout) so i gotta get psyched for it.

benchintraining · 02-10-2006, 03:46 PM

30 Min of Cardio.

Dips
BW x 10
BW x 10 + 45lb
BW x 10 + 65lb
BW x 6 + 90lb

Hammer Curls
50 x 8
50 x 8
55 x 8

benchintraining · 02-11-2006, 09:03 AM

Cardio for 40 minutes today. I am ready to deload next week.

benchintraining · 02-13-2006, 12:59 PM

On a side note, I took my free sample of Gakic and ...... nothing. not even a buzz. I hope no one wastes their money on that crap. Anyhow, I am getting a better feel for this program. Next cycle I will not rely on the spreadsheet to completly set up my workout weight. It was too aggressive on bench today and I jumped 15lbs from last Monday....too much.

Bench
240 x 5
260 x 5
280 x 5
300 x 5
315 x 3 + 1 with about 5 lb help.

Squat
300 x 5
300 x 5
300 x 5
300 x 5
315 x 5

Rows
150 x 5
165 x 5
180 x 5
195 x 5
205 x 5 (PR)

SLDL
185 x 10
225 x 10

Decline Situps
3 x 20 + 45 lb.

Cardio 20 Minutes

I decided to lower the weight on squats and get in the reps. I got 5 more weeks to get my weight up and I can use the reps. On bench, my 4th set of 300 went easier than last week but I was out of balace with 315lb (not sure why). Rows went well and I tried SLDL's for the first time. I like those much better than hypers. I can't wait to start deloading next week.

bigbrit · 02-13-2006, 01:07 PM

Quote:

Originally Posted by benchintraining

On a side note, I took my free sample of Gakic and ...... nothing. not even a buzz. I hope no one wastes their money on that crap. Anyhow, I am getting a better feel for this program. Next cycle I will not rely on the spreadsheet to completly set up my workout weight. It was too aggressive on bench today and I jumped 15lbs from last Monday....too much.

Bench
240 x 5
260 x 5
280 x 5
300 x 5
315 x 3 + 1 with about 5 lb help.

Wow big bench bro. I work in kg's (English!), you've got a good 20k on me bro.

Squat
300 x 5
300 x 5
300 x 5
300 x 5
315 x 5

This about me too, when i'm fit that is!

Rows
150 x 5
165 x 5
180 x 5
195 x 5
205 x 5 (PR)

Good lifting, suprising though considering your other lifts.

SLDL
185 x 10
225 x 10

Good stuff, excellent for hitting the hams.

Decline Situps
3 x 20 + 45 lb.

Can't leave out the ab's.

Cardio 20 Minutes

Ooooooh, Cardio i've heard of this, somewhere!

Only joking, i think we're about the same BF too.

I decided to lower the weight on squats and get in the reps. I got 5 more weeks to get my weight up and I can use the reps. On bench, my 4th set of 300 went easier than last week but I was out of balace with 315lb (not sure why). Rows went well and I tried SLDL's for the first time. I like those much better than hypers. I can't wait to start deloading next week.

In quote too....

Well i'm subed matey, i like some healthy competition.
Check out my journal bro, it's in kg's but i think we are close on alot of stuff.
Reps for the journal.

benchintraining · 02-13-2006, 05:16 PM

Quote:

Originally Posted by bigbrit

In quote too....

Well i'm subed matey, i like some healthy competition.
Check out my journal bro, it's in kg's but i think we are close on alot of stuff.
Reps for the journal.

i like to compete with other threads as well. Its 2.2lbs per kilo I think.. I will check out your thread.

bigbrit · 02-14-2006, 03:03 AM

Quote:

Originally Posted by benchintraining

i like to compete with other threads as well. Its 2.2lbs per kilo I think.. I will check out your thread.

2.2 it is, bring your calculator up on screen very helpful.