Week 13, Day 1
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Week 13, Day 1 - 10/3/2006 8:45:27 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x103
5x128
5x154
5x179
5x205 - New PR!!
Bench
5x96
5x120
5x144
5x168
5x192 - New PR!!
Rows
5x85
5x106
5x128
5x149
5x170 - New PR!!
It's finally time to start setting some new PR's! Tonights workout went fairly well. Squats were not a problem. Bench wasn't too bad. I was a little concerned about it before the workout, but the 5 reps were a little easier than expected. Rows felt the heaviest to me, but I got them all up. Three new PR's!!
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Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Stingray)
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RE: Week 12, Day 3 - 10/10/2006 8:38:40 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
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Stingray,
I think they're both real good programs. When I did the Max-OT program my diet was all out of wack, so I didn't see real good size gains. But my strength did go up. On the 5x5 program I finally fixed my diet so I've seen strength and size gains. Once I stall on the 5x5 program then I'm going back to Max-OT. I'm not sure you can go wrong with either one.
Personally, just my opinion, I think that 5x5 will increase your max lifts quicker. But I feel like I get a better workout for Max-OT and that I'll actually build more muscle on Max-OT since you're working close to your max on every lift.
Bottom line, they are both great programs. I'm using 5x5 to bulk at the moment, but once summer gets close I'll probably switch to max-ot when I cut down a little bit. Max-ot has a few more isolation exercises which I think will help get everything looking good for summer!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Stingray)
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Week 13, Day 2 - 10/10/2006 8:40:57 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x103
5x128
5x154
5x154
Military Press
5x67
5x81
5x94
5x108 - New PR!
Deadlift
5x128
5x154
5x179
5x205 - New PR!
Not a bad workout tonight, although deadlifts felt heavy. Military presses were fine. New PR's on both!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 13, Day 3 - 10/10/2006 8:45:11 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x103
5x128
5x154
5x179
3x210
8x154
Bench
5x96
5x120
5x144
5x168
3x196
8x144
Rows
5x85
5x106
5x128
5x149
3x174
8x128
Assistance Lifts
Close-Grip Bench Press
8x120
8x145
8x160
Barbell Curls
8x75
8x95
3x107
This workout went well. It's Saturday afternoon, and it seems like my strength is always higher than it is when I have to lift at night. Biceps were drained by the end of the workout, but everything else went well.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 14, Day 1 - 10/10/2006 8:49:27 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x105
5x131
5x158
5x184
5x210 - New PR!!
Bench
5x98
5x123
5x147
5x172
5x196 - New PR!!
Rows
5x87
5x109
5x131
5x153
5x174 - New PR!!
Tonight was a decent workout. The main thing is that three new PR's were set! It was harder mentally than physically I think. I'm exhausted, so it was hard to focus on the lifts. Squats weren't too bad, and I don't think I'll have a problem next week. Bench went fairly well. The last rep was tough, but it went up. Rows felt very heavy - they were the worst lift of the three. Now that I've lowered my cals a little bit it will be interesting to see if I'm able to continue setting new PR's.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 14, Day 2 - 10/15/2006 8:55:36 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x105
5x131
5x158
5x158
Military Press
5x69
5x83
5x97
5x110 - New PR!
Deadlift
5x131
5x158
5x184
5x210 - New PR!
Tonight's workout went well. The deadlift felt better than last week, and the military press went up without too much struggle. On to the next workout!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 14, Day 3 - 10/15/2006 9:00:04 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x105
5x131
5x158
5x184
3x215
8x158
Bench
5x98
5x123
5x147
5x172
3x201
8x147
Rows
5x87
5x109
5x131
5x153
3x179
8x131
Due to a time crunch, I had to push this workout back a day. And even then I didn't have enough time to work in any assistance exercises. But at least I was able to get the core lifts in. They all went pretty well. Bench was definitely heavy, but I think I could have gotten at least 4 reps up, and maybe 5. Rows were heavy again, but they felt better than last workout. Hopefully I'll set three new PR's in a couple days!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 15, Day 1 - 10/18/2006 7:35:41 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x108
5x135
5x162
5x188
5x215 - New PR!!
Bench
5x101
5x126
5x151
5x176
5x201 - New PR!!
Rows
5x89
5x112
5x134
5x156
5x179 - New PR!!
This was a TOUGH workout. Squats really were not too bad. I think that I have a few PR's left in me. Rows were tough, it may be time for a reset. I'll give it a week and see what happens. I was really struggling to hold onto the bar during the reps, so that didn't help things. Bench was real tough. I'm not exactly sure how that last rep went up. I'm not real confident in my next chest workout! I don't think it's helping that I've cut calories. Unfortunately, I may need to push Day 3 back an extra day because I won't have a spotter on my designated day.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 15, Day 2 - 10/23/2006 7:15:42 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x108
5x135
5x162
5x162
Military Press
5x71
5x85
5x99
5x113 - New PR!
Deadlift
5x135
5x162
5x188
5x215 - New PR!
Two new PR's set tonight! They were both heavy, but manageable. Gotta keep those PR's coming!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 15, Day 3 - 10/23/2006 7:20:50 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x108
5x135
5x162
5x188
3x221
8x162
Bench
5x101
5x126
5x151
5x176
3x206
8x151
Rows
5x89
5x112
5x134
5x156
3x183
8x134
Assistance Lifts
Close-Grip Bench Press
8x120
8x140
8x155
Barbell Curls
8x70
8x90
8x100
Squats weren't too bad today, I think that I have another PR or two in me. Rows were very heavy, and I'm close to a reset. Bench was, unfortunately, also very heavy. I got the three reps up, but 5 are going to be real tough next workout. I'll have to get real fired up! I went a little lighter on the assistant lifts since I didn't have time to do them last week. I have a Board meeting before my next workout, so I'm going to get home late. I'm not looking forward to lifting when I get home. It should be as much a mental challenge as physical!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 16, Day 1 - 10/25/2006 7:33:07 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x110
5x138
5x166
5x188
5x215 - New PR!!
Bench
5x101
5x126
5x151
5x176
4x206 - Damn!!
Rows
5x92
5x115
5x137
5x160
5x183 - New PR!!
Grrrrrrrrrr! I should have had three new PR's instead of two! I had a Board meeting after work, so I got home late. Which means I ate late. Which means that I lifted late. It was tough getting up for it, but once I started squating I felt pretty good. Squats did go well as I made the new PR. Rows were heavy and my form wasn't perfect, but I got the weight up for a new PR. Bench was very disappointing. The lighter sets even felt heavy - it just wasn't a good night. I didn't think there was any chance that I'd get all 5 reps on the heavy set. I actually didn't think I'd get the weight up 2 or 3 times. But I got the first four reps up, and I SHOULD HAVE gotten the fifth up. I felt good, and after the fourth rep, I was sure I'd have a new PR. I don't know if I lost concentration too much, or if my muscles just gave out, but the bar didn't move on the fifth rep. I'll get it next week though. Oh yes, I'll get it next week!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 16, Day 2 - 10/29/2006 1:25:15 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x110
5x138
5x166
5x166
Military Press
5x72
5x87
5x101
5x116 - New PR!
Deadlift
5x138
5x166
5x193
5x221 - New PR!
Two more new PR's set tonight! I think I have more room to grow on both lifts.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 16, Day 3 - 10/29/2006 1:36:48 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x110
5x138
5x166
5x193
3x226
8x166
Bench
5x103
5x129
5x155
5x181
3x206
8x155
Rows
5x92
5x115
5x137
5x160
3x188
8x137
Assistance Lifts
Close-Grip Bench Press
8x120
8x145
6x160
Barbell Curls
8x75
8x90
8x105
Tonight's workout went fairly well. Squats were good, and I'm confident that I'll set a new PR next workout. Rows were heavy, but I got all the reps in. I used the same bench weight as last week since I failed going for five reps last workout. I stayed with the three reps, and they were better reps than a week ago. My form was much better. I'm hoping to set a new PR next workout. I will be lifting a day early so I can avoid lifting on Halloween.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 17, Day 1 - 11/4/2006 2:28:04 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x113
5x141
5x170
5x198
5x226 - New PR!!
Bench
5x106
5x132
5x159
5x185
4x206 - Damn!!
Rows
5x94
5x117
5x141
5x164
5x188 - New PR!!
Missed a new PR on bench for the second week in a row! Definitely frustrated. New PR's were set for squats and rows though. Time to reset the bench.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Week 17, Day 2 - 11/4/2006 2:30:52 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Squat
5x113
5x141
5x170
5x170
Military Press
5x74
5x89
5x104
5x119 - New PR!
Deadlift
5x141
5x170
5x198
5x226 - New PR!
Two more PR's sent tonight. Both felt heavy, but I didn't struggle too much.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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Time for a new program - 11/4/2006 2:38:00 PM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Well, I've done a total of 17 weeks on the 5x5 program and I've seen some great gains. But I need to cut a little bit and get rid of some of this added fat. I don't think that 5x5 is a real good program to use while cutting, so I'm switching over to Max-OT. My hope is that by increasing the number of heavy sets each work out, that I'll force my muscles into maintaining their current levels during the cut.
My current bodyweight is 216 pounds. I'd like to drop back down to the 200-205 range, and then use the end of winter for another bulk. My goal is to lose these 10 pounds by the end of December. Below are my gains on the 5x5:
Bench: +30 pounds
Squats: +45 pounds
Deadlift: +65 pounds
I'll be returning to 5x5 once my cut is over. It's a GREAT program and it really helped me make fantastic gains. I highly recommend it to everyone!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
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RE: Time for a new program - 11/6/2006 7:52:36 AM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Thanks gzinkl. I'm at work at the moment but I think that I can answer most of your questions. My bulk went well for awhile - I went from the low 190's to 205 without too much added bodyfat. Then my scale broke, and I didn't realize it for three weeks. I weighed in for a couple of weeks at 207, so I just kept upping my calories and wondering why I wasn't gaining weight. Then one week I weighed in at 201 pounds! I was pretty sure that I didn't lose 6 pounds in a week when I'd been constantly increasing my calories. So I bought a new scale, and I weighed in at 217 pounds! Yikes! I had gained 10-12 pounds in 3 weeks. Some of it may have been muscle, but way too much was fat (judging by the way I had to suck it in to button my pants all the sudden)! So I cut my calories down and I'm at 215 right now. So I'm up a little over 20 pounds than where I started.
My chest measurement went from 38 1/4 to a little over 42 inches. My wife and I use calipers to figure out body fat, so I'm a little iffy on whether or not we use them consistently every time. But it showed very little fat gain on the chest. That's the best part of my bulk, since my chest is so hard to grow! My biceps went from 15 1/2 to 16 1/4. Not too bad considering that I was only doing 3 sets of direct arm work for bi's and tri's. My leg measurement had a small increase, but nothing too major. However, my legs were "skinny fat" before, and they are almost all muslce right now. I just need to get them bigger now (sorry, I don't remember the measurement right now). But I went from barely ever working legs, to doing squats three times a week, so you can imagine how much better they are. Most of my extra fat is (of course) in the stomach region. Like I mentioned in an earlier post, I want to cut back down to 205 or so and then have another mini bulk before summer. I just need to lose some of the extra fat that I accumulated from upping my calories too much when my scale was broken.
I do have before and after pics, and I'll try to get them posted soon. I have figured out how to line them up side by side in photoshop yet, but I can always do it on Word. Looking at the pics, I really don't think that I look much different. I think the extra bodyfat covers up any lean muscle gains. That doesn't both me at the moment since it's winter. But hopefully it will all come together before summer!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to gzinkl)
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RE: Time for a new program - 11/6/2006 8:44:17 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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I bet the difference will be more telling to third party observers :).
Some impressive numbers there!
How long were your workouts on average?
What does your wife have to say about your progress?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Swimmer)
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RE: Time for a new program - 11/7/2006 9:16:36 AM
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Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
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Thanks! My workouts were typically around an hour - the last workout in the week tended to be upwards of 75 minutes after the first four weeks (I rested longer between the heavier sets). But keep in mind that I work out at home and I'd run inside on ocassion to check up on our one year old. That may have dragged things out a little bit. lol
I haven't really talked to my wife too much about the changes! lol But we were dating since college, and I was in real good shape back then. I think she's like me in regards to not enjoying the extra body fat though. But it will hopefully pay off when I cut and reveal the extra muscle!
I had my first max-ot workout last night and it went well. I probably won't update the journal after every workout, especially at first. This week especially will just be trying to figure out where I'm at and what weight I should be lifting to fit into that 4-6 range for three sets. Last night for bench press I did 3 sets of 175 pounds for 5 reps. That's well below the 200 pounds that I did for 5 reps on the 5x5 program - but that was only one set. It really wasn't too tough though, so I'll go up next workout. The good news is that 175 pounds for 4 reps (for just one set) was my max before I started the 5x5, so I blew that out of the water.
It was refreshing to do a couple isolation exercises just to mix things up. I'm definitely use to doing all core lifts now though, and it really makes some of the isolation exercises seem pointless! lol I only did chest and ab work last night. I came down with a cold over the weekend, so I'm holding off on cardio and pushing myself too hard until I'm feeling better.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to gzinkl)
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