Just curious to see if anyone else did this program, I highly recommend it. Just tested my squat after finishing, went from 335 ATG to 375 ATG. Bench went from 265 to 285. 60 pounds worth of PRs in 6 weeks, not bad…
Nice work
[quote]cap’nsalty wrote:
Just curious to see if anyone else did this program, I highly recommend it. Just tested my squat after finishing, went from 335 ATG to 375 ATG. Bench went from 265 to 285. 60 pounds worth of PRs in 6 weeks, not bad…[/quote]
How did you have it set up? I am going to start that version after I max next week. I haven’t really put everything down on paper, but it would be helpful to see what someone else did.
cap’n … did you do the Bill Starr 5x5 Intermediate program or another one?? Tf so, link it please. Thanks man.
PS… that’s a real nice ATG squat, I just started ATG about 6 months ago I’m at about 100 pounds lighter than you haha
[quote]JKThreeEleven17 wrote:
cap’n … did you do the Bill Starr 5x5 Intermediate program or another one?? Tf so, link it please. Thanks man.
PS… that’s a real nice ATG squat, I just started ATG about 6 months ago I’m at about 100 pounds lighter than you haha[/quote]
Yeah, love to see a link, nice work.
You mean Mike Robertson’s version right?
Mike Robertson’s program, matticus posted the link.
are you ment to retest your 1rm after each cycle to determine the weight for the next?
great work
[quote]DK wrote:
cap’nsalty wrote:
Just curious to see if anyone else did this program, I highly recommend it. Just tested my squat after finishing, went from 335 ATG to 375 ATG. Bench went from 265 to 285. 60 pounds worth of PRs in 6 weeks, not bad…
How did you have it set up? I am going to start that version after I max next week. I haven’t really put everything down on paper, but it would be helpful to see what someone else did.[/quote]
I did a modified westside approach, where I was doing the 5x5 squat instead of speed day, and for the ME work I did ME deadlift work, like pin pulls and conventional deads.
So it would be like this:
monday: ME deadlift work
Wednesday: ME bench work
friday: 5x5 squats
saturday: repetition bench
After week 4 of the 5x5 squats, I did one last ME deadlift day on monday, then had a real light deload day on friday, then tested my squat max on monday.
I know you’re supposed to take a week off before beginning the cycle again, but I think I’m gonna try just jumping into it again on friday.
[quote]jbishop wrote:
are you ment to retest your 1rm after each cycle to determine the weight for the next?[/quote]
I think you’d have to.
Also on the ME deadlift work, I was doing a two week cycle where I’d do each exercise for two weeks. If you go on elitefts.com, articles, programs, Jim wendler has an article called max effort waves or something like that that had the percentages I used.
I lift westside, and like to alternate repetition bench/speed bench on my DE day. I’ll do 2-4 weeks of speed, deload, then 2-4 weeks of repetition.
I just used Mike’s mod.5x5 idea as a 4 week bench wave and liked it. I’m not sure of the progress I made with it, but during the 4 week wave I hit a 40lb pr shirt bench on ME day, so I’m optomistic.
I havent tried it for a squat wave yet, but I definitely like the idea.
Great job! I’ve used the 5 x 5 program and saw great strength gains as well. This simple progression scheme is great for the majority of lifters. Too many gym goers fail to progress because they mix it up too often or don’t use more weight over time on their lifts.
Glad to see someone report back on this. I did the 3x5 at 85% yesterday and felt pretty confident that my max has increased.
Been struggling to figure out how to run from one 5x5 cycle to the next. Normally I’d take a back off week and then get straight on with it, but this one includes a back off week. Then of course you need to figure out what your max is again.
Been tempted to switch to doing the modified 5x5 for bench for the next four weeks and do for squat what I’ve been doing for bench for the last four weeks (5/4/3, 3x3) and use that time to figure out what my new squat max is and work with 90+% weights for a few weeks. Then go back and do 5x5 for squat again.
Guys -
When I would run this cycle back-to-back, I’d take a down week after I completed it by doing something like 3x3 with a very moderate weight (60%) or so. The goal was just to hone technique and keep my groove before bumping the weight up 10 lbs. or so and starting over.
Hope this helps and glad to hear you are making progress!
Stay strong
MR