the 5x5 workout
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the 5x5 workout - 3/9/2008 12:18:14 PM
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Leg_Beast
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About 5 weeks ago i started doing the 5x5 workout. I was really out of it because i hadn't lifted in 10 weeks. So, I started with 95lbs on bench pressing for 5 sets of 5 reps. Now i am doing 150 and 160 for 5 sets of 5 reps. This past week however i haven't gone up as much. Is there anyway to up my bench even more.
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RE: the 5x5 workout - 3/9/2008 12:50:59 PM
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smoundzou
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It sounds like you've stalled.. Since you orginally started with 95lbs on bench and stalled at 160lbs... try this..
Restart the program, but instead of starting at 95lbs, start at 115lbs and increase the weight each workout.. your goal should be to end at 170-175lbs... If you reach it great.. if you don't.. drop it back and start again...
I just noticed you said you haven't gone up as much.. as long as you're going up.. keep going.. when you eventually stall, do what I suggested above.. but what ever you do.. don't continue to lift the same weight workout after workout..
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(in reply to Leg_Beast)
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RE: the 5x5 workout - 3/9/2008 2:07:44 PM
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David1991
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damn 65lb. in 5 weeks?? thats crazy
are u doing straight sets or ascending sets?
(in reply to rippedchick)
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RE: the 5x5 workout - 3/9/2008 3:03:56 PM
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Leg_Beast
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what do you mean by straight sets or ascending sets?
I think the reason i went up so fast is because i used to workout. When i stopped i was doing sets with 135. I think i went up so fast,now, because i used to work out and i got used to the weight faster. I dont know.
(in reply to David1991)
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RE: the 5x5 workout - 3/9/2008 3:08:04 PM
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rippedchick
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He means do you do this:
5x5-150
or this:
1x5-115
1x5-125
1x5-135
1x5-145
1x5-155
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RE: the 5x5 workout - 3/9/2008 6:40:39 PM
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Leg_Beast
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My bench workout consists of
The first four sets are to warm up to 150 and 155, the last five sets are the hard ones
set of 10 with bar
2 sets of 5 with 115
1 set of 5 with 135
1 sets of 5 with 150
3 sets of 5 with 155
1 set of 5 with 160
< Message edited by Leg_Beast -- 3/9/2008 6:51:09 PM >
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RE: the 5x5 workout - 3/10/2008 2:19:21 PM
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David1991
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whats ur height weight and age? and bf% if u know it
(in reply to Leg_Beast)
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RE: the 5x5 workout - 3/10/2008 3:21:26 PM
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Leg_Beast
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I am 15, my height is 6 feet,weight is 270,bf% was 28% two weeks ago(last time I checked).
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RE: the 5x5 workout - 3/16/2008 7:48:20 PM
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Leg_Beast
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I actually did switch my routine to the max-ot and on the second chest day i upped my bench from 150 to 165 and it was easy. I definitely could have got more.
(in reply to David1991)
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RE: the 5x5 workout - 3/23/2008 9:09:47 PM
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RedJeep
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Give it a couple weeks, adding in less barbell bench for a few weeks and more heavy dumbell sets is what always works for me.
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RE: the 5x5 workout - 3/25/2008 10:53:37 PM
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texaslifter89
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if your trying to run the bill starr 5x5 workout... you are supopsed ot pyramid your weight. not keep the same weight all the way through. there is a template if you go to google and type in bill starr 5x5 WO
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(in reply to Leg_Beast)
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RE: the 5x5 workout - 3/30/2008 5:03:29 PM
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bodybuilda15
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dude aight david 1991.....how much do u bench...and wat do u no about lifting....put in ur own inputs dont try and change mine....and i no what im talking bout....u can get all technical with ur expainations but....idk i no what im talking about
(in reply to texaslifter89)
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RE: the 5x5 workout - 3/30/2008 5:16:08 PM
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The Sheep Man
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Doing 5x5 going up 10 lbs a week is asking for a stall. I know, it happened to me years ago when I did it. I did 8 weeks straight, added 80 lbs to the bench. Best to do is take a week break, lower the weight by 20-30 lbs and try adding 10 lbs a week again. Hopefully you'll get through that sticking point.
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RE: the 5x5 workout - 3/30/2008 5:31:02 PM
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kingyoto
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quote:
ORIGINAL: bodybuilda15
dude aight david 1991.....how much do u bench...and wat do u no about lifting....put in ur own inputs dont try and change mine....and i no what im talking bout....u can get all technical with ur expainations but....idk i no what im talking about
I'd bet money that david knows more than you.... not trying to be a jerk but he's a smart guy.
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(in reply to bodybuilda15)
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RE: the 5x5 workout - 3/30/2008 6:07:13 PM
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David1991
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quote:
ORIGINAL: bodybuilda15
dude aight david 1991.....how much do u bench...and wat do u no about lifting....put in ur own inputs dont try and change mine....and i no what im talking bout....u can get all technical with ur expainations but....idk i no what im talking about
you dont know u no what ur talking about? lmao
u tell him to keep doing the same thing when he's clearly stalled. what do u thinks gonna happen if he does manage to eventually get the next 5lb. up? he'll start soaring up in strength? no. he'll stall again.
btw, the best i've benched was 175x5 at 155lb. (but knowing what ur talking about im sure u know that how strong someone is isn't directly related to how much they know about getting stronger)
(in reply to bodybuilda15)
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RE: the 5x5 workout - 3/30/2008 6:21:19 PM
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Leg_Beast
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I did switch what I was doing to max-ot. I have upped my bench to 180 for 5 reps. I plan to switch again in another week.
(in reply to David1991)
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, keep that rate up and u'll be benching ur bodyweight in no time
