5x5

[xxjaredxx]

Just began this regimen as of Monday. My question is, even though this is to be done 3 days x week, I feel monday was VERY intense - and I am very, very sore. I'm had a few massages, IcyHot, and soaking in hot bath water. I am still feeling very beat up...the question is : if I'm still feeling very sore tomorrow - should I press on and do the Wednesday routine, or should I take it off and recover until Friday.
Thanks in advance.

 

[agpando]

I would stretch out and depending on what you did Monday you should be able to work out today. What is your workout background? Age, weight, height, goals, etc..?

 

[xxjaredxx]

Sorry about that, I should have probably mentioned all of those things first and foremost. I have been lifting for about 2 years now, mostly accustomed to antagonistic supersets for 3 sets each...honestly before this website, I really haven't had a whole lot of direction as far as a planned workout goes. I was the guy who ordered a ton of different eBooks and shit because I just plain didn't know where to start. I am 6'0, 214 lbs, 16.5% bf, 21 y/o, and I think my goal is to become a lot more muscular, and stronger. I'm really not trying to blow up super big, but I think I would enjoy being 215-220 # at about 8% bf or better.
Monday
Oly Squat - 5 Heavy sets (for me) I am pretty sure I am doing these right, really deep stance and at the bottom my ass is touching the back of my calves - can't get it all the way to the ground.
Incline DB Bench - 5 heavy sets.
Rows- 4 1/2 sets..couldn't quite finish the last one

 

[sportsclub]

I don't get it? Did you do legs chest and back all on Monday?

 

[agpando]

What makes you want to do a 5x5 if you're trying to lose BF and stay more lean? a 5x5 workout is mostly for strength gains and bulk, not lean gains. And you are 214lbs now, is that you in that picture?

 

[sportsclub]

I am new to this whole board thing--so what exactly does 5x5 mean?

 

[agpando]

5 sets of 5 reps

 

[sportsclub]

With that though, you still train only one major muscle group in a workout right?

 

[AlbertaBeef]

With that though, you still train only one major muscle group in a workout right?

Second sticky in this forum has very good info, I am currently doing this routine as well.

 

[xxjaredxx]

What makes you want to do a 5x5 if you're trying to lose BF and stay more lean? a 5x5 workout is mostly for strength gains and bulk, not lean gains. And you are 214lbs now, is that you in that picture?

You illustrate a very valid point....I'm glad you clarified this for me. I guess I just had this idea in my head that building more muscle would assist me in being more efficient at burning fat.

to answer your question, yes my avatar is me.

help appreciated, as always.

 

[agpando]

When was the last time you weighed yourself? In my avatar I'm 195lbs at 6'1" and something tells me that you aren't 214 unless you are taller than 6'1". Regardless you should go through the stickeys and check out the training ones and pick one out that best fits your needs. What is your diet and supplement intake like? If you have any questions feel free to ask thats why we're here man.

 

[xxjaredxx]

Here, my avatar may seem a little distorted, as I was not quite sure how to make it fit.

http://i5.photobucket.com/albums/y174/xxjaredxx/newoneagain.jpg

I weigh myself regularly in the mornings when I wake up, after evacuation. Progress from tight-eating Keto-style foods as of monday yields so far a 1.5-2 lb loss...so I am about 213.5 as of this morning.
I will be asking questions and doing more research, that's why all you on here kickass, thanks again

 

[xxjaredxx]

Dietary Input consists of typical Keto-style foods: Eggs, Tuna, Sirloin, Chicken, Cottage Cheese, Turkey, etc. Eating is consistent in intervals of 2-3 hours. Aiming for 60% Pro., 30% fats - mostly unsaturated..of course saturated fat does slip in - also supplementing with FishOilCapsules at 1 gram each, and less than 10% Carbs, trying to remain very low i.e. < 30-40 grams.
average calorie consumption in the past 2 days have been 2200-2800, approximately.

that help?

 

[agpando]

Yea that seems good man. A few things I'd bump the calories up to like 4000-4500, maybe even 5000. Obviously, clean ones are best because you want to gain lean muscle and not bulk. I'd throw in these supplements if you already aren't taking them right now: Multi vitamin, B complex, DHEA, Tribulus, Digestive enzymes, ZMA, papaya enzymes, and echinacea. Nice to see you've already got fish oils. Picking up a joint complex wouldn't be a bad idea either. If you have any other questions feel free to ask. Good luck.

ag

 

[dennis]

Dietary Input consists of typical Keto-style foods: Eggs, Tuna, Sirloin, Chicken, Cottage Cheese, Turkey, etc. Eating is consistent in intervals of 2-3 hours. Aiming for 60% Pro., 30% fats - mostly unsaturated..of course saturated fat does slip in - also supplementing with FishOilCapsules at 1 gram each, and less than 10% Carbs, trying to remain very low i.e. < 30-40 grams.
average calorie consumption in the past 2 days have been 2200-2800, approximately.

that help?

So are you going to stay on the 5x5? And are you sure your only getting 40 grams of carbs?That is very low bro.

 

[xxjaredxx]

You know, I think the reason the 5X5 was so appealing to me is simply because it is well....simple. In the future (not-so distant), yeah, I do want to put on a lot of size and strength. As far now though, my goal is really to drop that last 10 lbs or so..I've been chasing my abs for quite, and to be honest - for the first time in my life really, I'm happy with how I look. To be straightforward, and somewhat of a cliche, I am trying to get rid of the last bit of fat, and adding maybe 6 or 7 lbs of lean, quality gains. Sportsclub made a good recommendation I think, as far as for what I am trying to accomplish:

MONDAY- Back & Tri's, followed by H.I.T.T.
TUESDAY- Legs
WEDNESDAY- H.I.I.T.
THURSDAY- Chest & Bi's
FRIDAY- Shoulders/Traps, followed by H.I.T.T.
SATURDAY off
SUNDAY off​

suggestions questions thoughts comments insults?
Oh, Dennis, to answer you, yes I am getting usually below 40 grams of carbs, but yesterday I think I had about 70 lol.

 

[375Ranger]

German Volume Training (10 sets of 10) puts the mass on me. Keep us posted on your progress with this 5x5. Wasn't this a Trevor Smoth brain child?

 

[xxjaredxx]

Ranger, honestly not sure.
Sorry I haven't been on for a little bit, computer in my room is pissing me off...won't even boot up.

Fucking Vista Ultimate can kiss my ass.

 

[johnsmith]

Jared,

This should be in the sticky section somewhere, but if you are really sore after starting the 5 by 5, then cut the weight back. Dont skip workouts. Your body will adjust, and you can ramp the weight back up. This whole workout is based on progression, Ive said 100 times, better, way better, to start light, than to start too heavy. Lighten your weights, then build them back up slowly.

JS

 

[xxjaredxx]

Thanks for your input JS