hey tkl.ca, glad to see you’re having success with this, it has worked for thousands of people, myself included. however, since you are going old school with this & seem to have inconsistencies with your calorie intake, you might consider drinking a gallon of whole milk per day while doing this 5x5 stuff.
i think you said earlier you can drink it (i can’t, digestion probs). this has worked for many truly strong people (ex: kaz did it, jesse marunde does it). ‘starting strength’ is a great book to buy if yer into this method of training, the author, mark rippetoe, also recommends a gallon of milk per day. the book is for coaches but i bought it just for the info.
to the poster asking about isolation movements while doing this, check out this article: New Lifter (read the ‘bill starr power routine’). hope that helps some.
I think we?re at around the same stage now, but your bench press and pull up is a bit stronger then mine =). but, it?s some awesome progress you?ve made there .) . and to the poster abow, thanks for showing that workout, I?ll try it (the Bill Starr Power program)even tho I dont realy think that going with the core lifts 3 times 3 times a week.
[quote]loctite_zexel wrote:
For this program, would it be okay to do box-squats instead? Box squats really help me maintain proper form when going heavy.[/quote]
Just focus on going deep anough and you won’t need box squats.
Hovering near 160lbs right now, so if my calculations are correct thats 159-142 = 17 lbs IN 7 WEEKS! I’m really happy with the program already and 180 doesn’t seem too far away.
Training updates:
Stuck on 165 for 3x3 on benchpress, any pointers?
Deadlift at 225 for 3x3
Squat at 185 for 3x3
Standing BB overhead press 115 for a 3x3 (these are really going well, adding 5-10lbs every week has not stalled me yet)
That’s it for now, I’ve got about 3 weeks left of 3x3.
Hovering near 160lbs right now, so if my calculations are correct thats 159-142 = 17 lbs IN 7 WEEKS! I’m really happy with the program already and 180 doesn’t seem too far away.
Training updates:
Stuck on 165 for 3x3 on benchpress, any pointers?
Deadlift at 225 for 3x3
Squat at 185 for 3x3
Standing BB overhead press 115 for a 3x3 (these are really going well, adding 5-10lbs every week has not stalled me yet)
That’s it for now, I’ve got about 3 weeks left of 3x3.
[/quote]
PM me your email address and I’ll send you a progression chart for your bench.
Those single leg squats kicked my ass. I thought doing them with 2x35lb dumbells would be easy… yeah right. This is the first “unilateral” exercise, pretty good. I found out I’m really unstable when it comes to these exercises.
[quote]Konstantine wrote:
WTF are these isolation exercises doing in here?[/quote]
Doing the same workout over and over these past few months has lowered my intensity, so I decided to switch programs to west side for skinny bastards. I’m still all for the heavy compound movements, but as far as shoulders go I’ve taken the advice of many and work the side/rear delts directly for better development.
I also started doing some scapula pushups and overhead shrugs for better scapula health.
[quote]TKL.ca wrote:
Konstantine wrote:
WTF are these isolation exercises doing in here?
Doing the same workout over and over these past few months has lowered my intensity, so I decided to switch programs to west side for skinny bastards. I’m still all for the heavy compound movements, but as far as shoulders go I’ve taken the advice of many and work the side/rear delts directly for better development.
I also started doing some scapula pushups and overhead shrugs for better scapula health.
[/quote]
With those weights you’re pushing, you’ll be better off with aother program for the meantime if you ask me.
I remembered telling you to PM me and I’ll hook you up with another progresion
65 x 5
85 x 5
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5 (+5lbs)
Incline Dumbbell Press
45 x 8
45 x 8
45 x 8 (+5lbs)
Bent-over Dumbbell Rows
70 x 8
70 x 8
70 x 7 (+5lbs)
Rear Delt Machine
75 x 8
75 x 8
75 x 8 (+15lbs)
Improved weight-wise with all the exercises. Training at this time (12:00pm) with a breakfast and snack before was a lot different. I think I'm much stronger around 7-8pm after I've had almost a days worth of food energy.
I was going to respond to your thread because i saw you were doing the 5x5, but I guess not anymore. A couple months back I moved from a WS4SB type approach to the periodized 5x5 and made great progress. I think doing more reps and focusing on the main lifts is beneficial. But, do what you want, good luck.
