5x5's second loading block

[Born2squat]

Hey guys, its been almost 12 weeks that I have been back in the gym. I started using 5x5's to help rebuild a good foundation since it has been years since I have touched a weight. With that said, Id like to share my results to see where I fall in the lines of gains.

Weight increase over 12 weeks.

Squats 50lbs
Bench 45 lbs
Rows 45lbs
Standing presses 50lbs
Dead lifts 75lbs
Weighted chins 45lb plate

My first loading phase I went a full 7 weeks and it got pretty rough! I forgot how taxing 5x5's can be on the body. I deloaded for 2 weeks and now I am into week 3 of my second loading phase. I have been successful with adding 5-10lbs each week but I am sure sooner than later that all will come to an end....lol

I am amazed at how much weight I have lost. Just using 5x5's, no cadrio at all and eating "clean" most of the time I have gone from 237lbs body weight down to 209lbs this morning. I increased my food intake fearing such weight lost a short period of time was unsafe. I have seemed to level out at 209lbs.

My question is how long do you guys normally load/deload? And have you guys loss weight using this program?

 

[Oregongearhead]

Your doing it the right way instead of trying to push hundreds of lbs after a lay-off . I would add 5lbs to every workout , maybe 10lbs on large mass exercises like squats/deadlifts . Are you doing Mehdi"s Stronglifts 5x5 ? I did his 5x5 for a few years ....

 

[Born2squat]

Oregon-

I am using AM 5x5's and I had no choice but to use less heavier weight....lol...after do many years off it felt like I have never lifted a weight in my entire like. This has been one humbling experience to say the least!!

 

[Born2squat]

Oregon-

A few years you say? Well I plan on doing this over the next 40 weeks. Im not sure if you did it for 52 straight weeks or not but what advise do you have for once I start getting deep into the months? Im sure my delaoding phases will come alot sooner but anything you can give is welcomed

Thanks in advance

 

[Oregongearhead]

In the beginning one thing I started doing , especially with the squats when it got heavy , was I started rushing the squats and just doing parallel or half squats. I learned it was better to deload and do ATG .
Now thats all I do is full squats as low as possible , its a little less weight but when muscle starts popping out of your hips and upper quads its all worth it . I just do 3 working sets. 3 progressive warm-ups , then 3 working sets , same weight .
I'm in the 10 rep range now , but I'll go 3-5 rep range for a month if I get tired of the lighter weights. I also throw in a couple of extra heavy sets every other workout , for a total of 5 working sets.

 

[Born2squat]

Lol ATG is the only way to go. I go down until my hams stop me. Indeed lesd weight but full motion helps promote better muscle growth.

Ive been thinking about using a 10 rep range just to take off some of the stresd but ill continue with 5x5's until me body has had enough.

 

[Oregongearhead]

I did 5x5 straight for 2 years , then I hit the wall , and the strength gains almost stopped , it was then suggested to go 3x3 , basically powerlifting for a year . Now I'm going for muscle building , 8-12 reps .

 

[Born2squat]

Ahhh ok so how was your mucsle/strenght gains over those 2 years? As far as I can remember.....I put on some nice muscle gains years ago with 5x5.

 

[Oregongearhead]

Man , 5x5 changed me physically , I was just going thru the motions , throwing 8 reps around and not progressing with the weight then I buckled down with the
5x5 and instantly started getting stronger . But you got to stick to it religously or it doent work.

 

[Born2squat]

Indeed!!

 

[boxer15]

Yeah mostly did 5x5 over the years. Little by little I tweaked it for what worked for me. Hate squatting 5x5 but it works.

 

[BR1217]

I've used 5x5 off and on for years, great program! I am currently doing a modified 5x5. Example, for squats I am currently doing 5sets with 365 for seven reps,when I hit all 5 sets I moved to 5x6,I hit all 5 sets I moved to 5x7, that's where I am currently. When I can get all 5 sets for 7 reps I will move to 5x8. After I get that I will bump up the weight to 375 and start over with 5x5. I find that this method naturally gives me some deload time when I only bump up the weight 10lbs and drop back to 5x5. The first couple weeks are usually pretty easywith the last two weeks being brutal. My goal is to get to 405 for 5x8. When I hit this I will take some time off from this program and do bodybuilding workouts, 10-12 reps with lighter weight.

 

[heel hook]

Yeah mostly did 5x5 over the years. Little by little I tweaked it for what worked for me. Hate squatting 5x5 but it works.[/QUOTEI l love 5x5( But then again I only do 1 top set) the Old timers thrived on it, 5x5 is nothing special just a rep and set range, 5x5, 5x6,5x7, 6x2, 10x10,54321,10x1,whatever it all works.

 

[jp4355]

I 'am one of those old timers, and 5x5 was the way to go. The fastest way that I know to get back what you lose, without risking an Injury, and to move up in weight. At times it will get tough, but, you make an adjustment. I just came back from a bad hip injury about two years ago, and it's taken that long to get into a rhythm, with everything. I've finally gotten to the point where I was before. The trick is to stay healthy in the process, and then it's all good. Lift safely, and your doing well, keep up the good work.................................JP
P.S.
Be 61 in about 2 1/2 weeks

 

[raysugar1234]

Hey guys, its been almost 12 weeks that I have been back in the gym. I started using 5x5's to help rebuild a good foundation since it has been years since I have touched a weight. With that said, Id like to share my results to see where I fall in the lines of gains.

Weight increase over 12 weeks.

Squats 50lbs
Bench 45 lbs
Rows 45lbs
Standing presses 50lbs
Dead lifts 75lbs
Weighted chins 45lb plate

My first loading phase I went a full 7 weeks and it got pretty rough! I forgot how taxing 5x5's can be on the body. I deloaded for 2 weeks and now I am into week 3 of my second loading phase. I have been successful with adding 5-10lbs each week but I am sure sooner than later that all will come to an end....lol

I am amazed at how much weight I have lost. Just using 5x5's, no cadrio at all and eating "clean" most of the time I have gone from 237lbs body weight down to 209lbs this morning. I increased my food intake fearing such weight lost a short period of time was unsafe. I have seemed to level out at 209lbs.

My question is how long do you guys normally load/deload? And have you guys loss weight using this program?

Two should be plenty unless you really feel you need some more recovery.... Usually I only deload on the exercises I am not making progess on.... I have never deloaded every single exercise at the same time... For instance if you continue to make progess on your squat but your bench stalls then only deload on the bench and not the squat... This is of course how i have always done it.... Why Delaod on everything If you dont have to, this could hurt your progess...

 

[readyset]

Two should be plenty unless you really feel you need some more recovery.... Usually I only deload on the exercises I am not making progess on.... I have never deloaded every single exercise at the same time... For instance if you continue to make progess on your squat but your bench stalls then only deload on the bench and not the squat... This is of course how i have always done it.... Why Delaod on everything If you dont have to, this could hurt your progess...

solid point.. i've had this issue with my chest and 5 x 5. everything progressing except that.. It makes sense to deload my bench and let everything else grow. It's amazing how something so simple can go completely missed. Severe lack of common sense on my part /facepalm