starting deload results

[gymmy]

wk1 5x5 wk4 5x5
bench 165 205
squat 165 245
deadlift 225 335
bentrow 145 175
military press 145 165
pulldowns 165 195

good gains all around. only eating around 3000cals and doing cardio 3x< wk
I dropped the wed squats cause my hips were getting really sore cause i wasn't used to olysquats. I'm starting wk5 deload w/ the same weight as wk4 except doing 3x3. AWESOME ROUTINE! i'm almost lifting as much as i was on aas!

 

[Stormrider]

Good job! I actually came on here today to check and see how this routine was working for you. As I am planning on starting to very soon.

I have two quick questions for you, are the week one weights what you started the 5x5 weights at or where they 5x5 maxes? If they where starting weights, how much did your max 5x5's go up?

Also, how did your phsyique change during this time? Muscle gains, fat gains, and ect? I am looking to use this to beef up some.

 

[gymmy]

those numbers are my 5x5 weight not my max set of 5 reps which would be 10 to 20lbs heavier. i have gotten a lot stronger but can't tell a lot of size. But strength comes 1st then size. I have lost a little fat cause i cut back on cheat meals, started cardio, and less carbs.
oh the bench was incline
wk1 1x5max wk4 1x5max
incline bench 175 215
olysquat 205 275
js rows 155 175 for wk3 (strained bicep wk4)

 

[alexrod905]

Just so I'm clear on this. I'm doing madcows 5x5 on elitefitness he has you ramp weights to new records in weeks 3 and 4. So week 1 would start off lighter. Before you started the routine your 5x5 MAX on the bench was 165#, so your bench went up 40#?

wk1 5x5 wk4 5x5
bench 165 205

 

[gymmy]

yeah, i started little under my 5x5 max but 165 5x5 was real close. on wk 4 i did 205 for 4 sets 5 reps but could only get 4 reps on my 5th set.

also, i did this naturally, eating 5 to 6 meals a day with cardio atleast 3 times a wk

 

[gymmy]

so, i actually dropped my cals and lost 5lbs while on the routine. Now on wk6 (1st wk of 3x3 after deload) i've stalled out. Don't really know what to do. I might drop the max out on fri or seperate the days. i feel like the incline bench-mon, military press-wed, then incline bench again on friday is overtraining me