Time to be Unfat.

[poos_n_wees]

Next week I'll be starting a 5x5 program - similar to Bill Starr's but tweaked a little. I wanna see how far my strength will go on this... can't waitttttt!

It'll look like this:

Monday:

Olympic Squats 5x5 (same weight)

Benching 5x5 (flat, close grip or regular)(same weight)

JS Rows 5x5 (same weight)

Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5

Standing Military Press 5x5 (same weight)

Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)

Pull ups 5x5 (use weight if you need it)

Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)

Benching 5x5 (flat or incline)(same weight)

Rows 5x5 (same weight)

Accessory (low volume triceps and abs)

Some additional info/summary:

The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.

Before beginning the program it's important to establish 1 rep maxes for the squat, bench press, military press, and deadlift, and 5 rep maxes for the squat, bench press, rows, military press, and deadlifts.

The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th-6th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning you’re gonna be sore as hell.

If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

Try and set new 5 rep maxes on weeks 4-6 for beginners , and weeks 3-4 for veterans and then move to a 3x3 for 2x per week.

Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase are the important thing here).

Then cycle down to 1 set of 3 for 2 or 3 workouts, and maybe even go for a max single at the end.

So basically what you get is a 4-6 week prep phase, followed by a 3-5 week peaking phase.

One point – during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5 sets of 5.

I know some of you may have done it before... so comments/advice/tips etc would be great!

If anyone else is interested in it.. PM me and I'll email you all the info :grin:

[Pseudonym]

Yeah, that looks very familiar - I think it's exactly the one I tried. Don't really have any tips for you, but I'll be very interested to hear what you think of it... Good luck!

[poos_n_wees]

Oh shot! :grin: *off to search journals*

Did you have a training partner during this or did you go at it alone?

Thurs 10/5

No training today.

Cardio: 10mins rower, 25mins treadmill

[Pseudonym]

I did it alone. Actually, a training partner might be a real help on this one - the biggest issue I had with it was boredom. It felt like I was doing the same thing day after day. So a partner might make it more interesting.

[ExpensiveUrine]

Your lower back will be screaming. I imagine that you would feel a lot of fatigue during first several weeks, DOMS and maybe a little joint discomfort....

Personally, I think there should be more of a run up (in terms of volume and possibly intensity) before anyone can attempt this program at it's full volume if they're not used to that sort of workload/tonnage. Like with anything these days, you're gonna blow yourself another hole if you go from a 1 leg day a week bodybuilding type workout to squatting 3 times a week.

See where it takes you and don't be afraid to back off, weight/volume wise if you can't handle it, maybe even take a day off if fatigue is getting to you. Good luck.

[deegee]

the first couple of weeks will be hard adjusting but after that it should be ok, how long are you going to do this for ?

[poos_n_wees]

I did it alone. Actually, a training partner might be a real help on this one - the biggest issue I had with it was boredom. It felt like I was doing the same thing day after day. So a partner might make it more interesting.

Ahh.. I can see how it'd get a bit tedious doing the same exercises week in and week out. I don't mind so long as I can see some positive gains though In regards to the training partner thing - I've got issues with the bench press, so attempting PBs on that seems a bit daunting -- may just have to suck it up and do it me thinks :twisted:

there should be more of a run up (in terms of volume and possibly intensity) before anyone can attempt this program at it's full volume if they're not used to that sort of workload/tonnage. Like with anything these days, you're gonna blow yourself another hole if you go from a 1 leg day a week bodybuilding type workout to squatting 3 times a week.

Eeeekkk tell me about it! :shock: I got the phantom DOMS from reading the program :pfft:

Yup, I'm gonna start off conservatively and keep the volume in check - maybe even change it to 3x3 or 5x3 if I'm feeling too tired or whatever. The original program also has me rowing/benching 2X a week but pulling/pressing one time, so I may add in some supplementary lat work on one of the days.

And I'll be slightly over maintenance with the diet too

Cheers for the advice!

[poos_n_wees]

the first couple of weeks will be hard adjusting but after that it should be ok, how long are you going to do this for ?

Indeed.. not looking forward to the pain :shifty:

Looking to do it for maybe 6-7 weeks then have a deloading phase or maybe take a week off? Not sure.. see how we go

[poos_n_wees]

Oops.. nearly forgot the training.

Fri 11/5

warmups

Squats

warmups 40x5, 50x5, 60x3, 70x1

80x5x5

One legged press (pps)

1Px10

2Px10

2.5Px8

Assisted GHRs

6xBWx4

Standing leg curls

10x18

10x24

10x18

And calves.

Cardio: 10mins

Diet: Disgraceful. Lots of chocolate. Will start posting food for more accountability.

[2guns]

wat show ru aiming for?

[poos_n_wees]

Well to be completely honest - I was planning on doing the Sonny Schmidt comp in August, but have recently decided not to.

I want to spend this year building more muscle to compete next year :grin:

[poos_n_wees]

Sun 13/5

Training: off

Cardio: 55min powerwalk

Diet:

Cals - 1860

Protein - 182g

Carbs - 125g

Fat - 68g

M1: 1/2C oats, 80g mixed berries, 1 scoop PP

M2: 4 cornthins

M3: 185g tuna, 5 eggwhites, 1 yolk, Broccoli, 95g kumara

M4: 200g roast beef, 200g pumpkin, cabbage/cauliflower/brussel sprouts, mustard

M5: 1 scoop PP, 15g PB

[poos_n_wees]

Mon 14/5

warmups

Seated bb press

warmups 20x5, 25x3, 30x3

35x5x4

35x4

Chins

5xBW + 6 assisted

3xBW + 5 "

2xBW + 4 "

2xBW + 3 "

BB push press

warmups 25x5, 30x3, 32.5x1

40x1

35x3x2

30x3x2

Well that sucked. I was hoping to do all working sets at 35-40

Lat pulldowns (lbs)

90x6

105x5x3

95x5

Dips

8

8

7

Some tri fluff.

Cardio: None

Diet:

Cals - 1762

Protein - 189g

Carbs - 151g

Fats - 41g

M1: 1/2C oats, 1/2 scoop PP, 80g mixed berries

M2: 1 scoop PP, multigrain fruit bar

M3: 95g tuna (in springwater), 5 eggwhites, 1 whole egg, 80g potato, vegetables

M4: 1 scoop PP, 4 cornthins, 24g PB

M5: 1 scoop PP

M6: 205g beef (raw weight), 130g kumara, vegetables

[poos_n_wees]

PRISONBREAK IS AWESOME

Tues 15/5

warmups, fluffing around

Deads

warmups 60x5 80x3 90x2

100x5

110x5

120x5

120x4

120x3

Single lying leg curls (lbs)

20x10

30x10

40x10

RDLs

warmups 20x10

40x10

50x10

60x10

Static bb lunges

30x10

40x10

50x10

And calves.

Cardio: None

Diet:

Cals - 1808

Protein - 202g

Carbs - 106g

Fats - 56g

M1: 1/2C oats, 1 scoop PP, 80g mixed berries

M2: 1/2 HPLC bar

M3: 200g (raw weight) beef, veges, 105g kumara

M4: 1/2 HPLC bar

M5: 1 scoop PP

M6: 205g beef, veges, 180g pumpkin, veges

M7: 25g PB

[poos_n_wees]

Weds 16/5

Training: off

Cardio: 57mins powerwalk

Diet:

Cals - 1899

Protein - 207g

Carbs - 95g

Fat - 71g

M1: 1/2C oats, 1 scoop PP, 80g mixed berries

M2: 1/2 HPLC

M3: 200g beef (raw weight), veges, 1.5T sweet chilli sauce, 1.5T flaxseed oil

M4: 1/2 HPLC, WW caramel drinking choc

M5: 250g beef (raw weight), veges, 50g feta cheese, 1.5T sweet chilli sauce

M6: 1 scoop PP

I love beef.

[poos_n_wees]

Heh, introducing Vera De-Milo..

http://www.youtube.com/watch?v=DjQUuBcq_B8

Jim Carrey is a legend

[deegee]

funny, even though I am not a Jim Carey fan.

[poos_n_wees]

Yeah, he's usually a little OTT for me, but that was funny :grin:

Man I was starvin marvin all day today :shock: After every meal it was like I hadn't even eaten Its only been ~1 week of dieting and I think it was my body's way of saying "WTF? Where's the pre-workout pizza??" Managed to quieten the cries of desperation coming from my stomach with a cremosa (oh the JOY ) though, so yeah.. good times, good times.

Oh and training was a crack up - my training partner is dieting as well so we were both really snappy at each other not so funny then, but it is now that I've eaten... :pfft:

Measurements and the scale are down though (approaching 70kgs). I also mentioned that I was gonna try the 5x5 program - I'm gonna wait until the nzbb comp is over since I'm cutting, then start ramping up the cals for it later in the year

Anyheez, Training looked a lil sumthin like dissss:

warmups

BB bench press

warmups 30x5, 40x4

50x6

55x5

60x4

60x3

BB row

warmups 30x5, 40x4

60x5x4

Incline bb bench

40x6

40x8

45x6x2

DB row

25x8

31x6x2

A1. Pec Dec (lbs)

40x10

60x10

A2. Face Pulls (lbs)

45x12

60x12

And bis.

Cardio: None

Diet:

Cals - 2042

Protein - 203g

Carbs - 169g

Fats - 59g

M1: 1/2C oats, 1 scoop PP, 80g berries

M2: 1/2 HPLC, WW drinking choc

M3: 185g tuna (smoked), 125g kumara, veges, 1T flaxseed, 1.5T sweet chilli

M4: 1/2 HPLC, WW drinking choc, can sugarfree V

M5: 1 scoop PP, Cremosa

M6: 185g tuna (smoked), 50g feta cheese, 130g kumara, veges, 1.5T sweet chilli

HPLC bars are sickly sweet :shock: But I just can't be fudged making/getting food organised for meals 2 & 4.. and plus they fit my macros well

Tummy is happy.

[Pseudonym]

I'm with you on the HPLC bars. In fact all those protein bars... the idea is wonderful, they look fantastic, but they never quite live up to expectation. You think I'd learn this, but no. :disgusted:

[poos_n_wees]

Hehe too true! :pfft:

TGIF!

Fri 18/5

warmups

Squats

warmups 50x8

60x6

70x6

80x5

80x5

Taking it easy. Lower back is still killing me.

Single leg press

40x10

80x10

100x8

Assisted GHRs

6x4x3

Then some calves.

Cardio: None

Diet:

Cals - 2368

Protein - 249g

Carbs - 169g

Fats - 72g

Alot of protein :shock: Was ravenous today, so had a bit more protein than usual (came to about 1.6g/lb of bodyweight).

M1: 7.00am - 1/2C oats, 1 scoop PP, 80g berries

M2: 11.30am - 1/2 HPLC, WW choc drink

M3: 2.00pm - 185g tuna (smoked), 80g kumara, veges, 1.5T salsa, 1T flaxseed

M4: 4.30pm - 1/2 HPLC, WW choc drink

M5: 6.30pm - 5 eggwhites, 1 whole egg, slice cheese --- Not on plan

M6: 9.00pm - 1 scoop PP, sugarfree V

M7: 11.30pm - 200g chicken, 130g kumara, veges, 1.5T sweet chilli, 50g feta

Not to mention ~5L of water.

To say that I'm feeling bloated is a huge understatement right now I'll have to sort something out with M4 - I'm always starving during this time for some reason, hence why I added in the omelette. Think it goes back to my old habits - when I used to finish work I'd come home and have a big feed... so maybe its just a mental block I need to get over.

Think I'll halve my last meal - have half before training (M5), and the rest afterwards (M7)... see how that works.

[poos_n_wees]

Sat 19/5

Training: Off

Cardio: 45mins powerwalking

Diet: Didn't tabulate today.

M1: 1/2C oats, 1 scoop PP, 80g blackberries

M2: 1/2 HPLC

M3: 150g chicken, 130g kumara, veges, 1T flaxseed, 1.5T sweet chilli

M4: 1/2 HPLC, can sugarfree V

M5: Free meal

Busy day today. I've allowed myself ONE free meal per week (how generous :pfft:) and used it yesterday to have some good ol' fashioned Island food (chop suey, taro, raw fish etc) Man I love mum's cooking

[poos_n_wees]

Sun 20/5

Training: off

Cardio: ~2.5hrs walking

Helped my brother deliver some of his pamphlets and whatnot. Biggest mistake of my life. Walked for ages, finished, then realised that we had to walk home again

Diet:

Cals - 1975

Protein - 227g

Carbs - 114g

Fats - 57g

M1: 1/2C oats, 1 scoop PP, 80g blackberries

M2: 1/2 HPLC

M3: 185g tuna (savoury onion), veges, WW choc drink

M4: 1/2 HPLC, WW choc drink

M5: 200g chicken, 60g feta, veges, 1.5T sweet chilli

M6: HPLC, WW choc drink

[poos_n_wees]

Mon 21/5

TRAINING

warmups

Push press

warmups 20x5, 30x3, 35x2

40x4

40x3x2

40x2

Chins

5 + 14 assisted

4 + 12 "

2 + 6 "

2 + 4 "

Seated bb press

warmups 20x6

25x5

30x5

35x5x3

Lat pulldowns (V-grip)

90x8

105x8

120x5

110x5

And biceps/abs stuff.

Cardio: None. I'm still traumatised from yesterdays fiasco

Diet:

Cals - 1874

Protein - 195g

Carbs - 107g

Fats - 67g

M1: 1/2C oats, 1 scoop PP, 80g boysenberries

M2: 1/2 HPLC, hot choc

M3: 185g tuna (lemon & pepper), veges, 50g kumara, hot choc

M4: 1/2 HPLC

M5: 1 scoop PP

M6: 250g beef, veges, 150g kumara, 1.5T sweet chilli

[poos_n_wees]

Tues 22/5

T R A I N I N G

warmups

Lying leg curl

27x10

33x10

39x10

Deads

warmups 60x5, 80x3

100x5

110x5

110x4

120x1

120x1

Standing leg curl (lbs)

20x10

30x10

40x10

Single leg extensions

30x12

40x12

50x12

Cardio: None

Diet:

Cals - 2261

Protein - 205g

Carbs - 156g

Fats - 84g

M1: 1/2C oats, 1 sccop PP, 80g mixed berries

M2: 1/2 HPLC, hot choc

M3: 200g chicken, 50g kumara, veges, 1T flaxseed, 1.5T sweet chilli

M4: 1/2 HPLC, 6 cornthins, 36g PB

M5: 1 scoop PP

M6: 200g chicken, 65g kumara, veges, 1.5T sweet chilli

[Small]

Cardio: None. I'm still traumatised from yesterdays fiasco

ahahaha is that the 2.5hours of walkin? im not surprised i wulda jus sat down :pfft: