LiftingNerd's Log

[LiftingNerd]

Stats:
Weight - 81 kg
Height - 5'11"
Age - 22

I've been working with different variations of the same lifting plan for about 5 years now. With this program i'd like to gain about 5 kg and get my eating habits in order as I feel I have built up a routine of going to the gym more often and extending workouts to make up for terrible eating habits which has led to over training. I have joined this forum recently but, as i lack anyone to lift with, reading the posts of others has already provided benefit in giving me the extra motivation in the gym that a partner normally provides.

I started the 5x5 program today with the following lifts and weights:

Day 1
Squat - 111 kg (5x5)
Deadlift - 102 kg (5x5)
Press - 52 kg (5x5)
Pull ups - 9,6,6

Anticipated Day 2
Squat - 113 kg (5x5)
Bench - 97 kg (5x5)
BOR - 65 kg (5xk)
Dips - 20,17,15 (my gym lacks a belt and chains for weights i need suggestions for higher resistance to lower these reps)

I have to say this was tougher than i originally anticipated. I normally do 3 sets of 8-10 reps and the lower reps and extra sets seemed tougher. I have also made a point to strictly keep rest between sets under 1min 30 sec, something that was harder for me to do with the higher rep sets.

Great job on the site. Keep up the good work.

[LiftingNerd]

Actual Day 2:
Squat :113 kg (5x5)
Bench: 93 kg (5x5)
BOR: 61kg (5x5)
Dips: 20, 18, 16

I decided to lighten up the Bench and BOR weight from the what i had originally planned to start at since i have flattened out on both of these lifts in the last month.

Question, does every bench session have to be flat bench for optimal gains? Will mixing it up with incline and decline bench from time to time slow progress?

[Love_Deadlifts]

Well, if you're doing dips there's no need for decline bench and you can't move as much weight with the incline, so your gains would be probably be slower. If you want to switch up every once and a while though for fun... why not.

[Hardcore]

Your squat weights are bigger than deadlift... You don't like this exercise or what?

[LiftingNerd]

I switched grips from alternating to overhand on the DL due to injury so i lowered the weight since i have never used overhand grip and it takes much more concentration to keep correct form using this grip type. Once I gain more comfort using overhand grip or my wrist heals to the point where i can go back to alternating the DL weight will surpass the squats quickly.

[Hardcore]

Ok, i see now... Great weights and great job so far.

[LiftingNerd]

Day 3
Squat - 115 kg (5x5)
DL - 106 kg (5x5)
OHP - 45 kg (5x5)
Chin Ups - 11, 7, 6

[LiftingNerd]

Yeah so i just noticed that i did less OHP weight this session than last since i thought i had started with lower weight last session than i actually had when i was in the gym.

[LiftingNerd]

Day 4

Squats- 120 kg (5x5)
Bench - 95 kg (5x5)
BOR - 63 kg (5x5)
Dips - 20, 20 (with 10 lb weight), 14 (with 10 lb weight)

Today i tried just holding a dumbbell with my legs during dips and i could feel the difference but it was only 10 lbs. I don't think i could actually hold more than 35 or 40 lbs with my legs while doing dips.

[Love_Deadlifts]

Day 4

Squats- 120 kg (5x5)
Bench - 95 kg (5x5)
BOR - 63 kg (5x5)
Dips - 20, 20 (with 10 lb weight), 14 (with 10 lb weight)

Today i tried just holding a dumbbell with my legs during dips and i could feel the difference but it was only 10 lbs. I don't think i could actually hold more than 35 or 40 lbs with my legs while doing dips.

Invest in a weighted dipping belt (can also be used for pullups). It will be well worth it.

[LiftingNerd]

Day 5
Squats - 122.5 kg (5x5)
DL - 106 kg (5x5)
OHP - 54 kg (first 3 sets 5 reps, last 2 sets 4 reps)
Pull Ups - 11,7,5

So 63 kg was my max OHP the las time I attempted it (approximately a month ago). Did i start too high with the OHP weight at the beginning of the program? Since i am already failing to get 5 full sets in on the third day of OHP. Also the point of these exercises is to explode through them (while maintaining correct form) but I am finding this difficult to do. With the exception of OHP the weights on the other lifts are not exactly heavy for me, meaning i never come close to stalling on any set. I try to explode through the lifts while warming up and even with the lighter weights it is hard for me to do. Suggestions?

[Love_Deadlifts]

On the third day? You probably started too high... OHP is usually the first to stall, try a heavy deload and work your way back up through your plateau. If that doesn't work you could try switching up the number of reps or sets.

[LiftingNerd]

So I just noticed that I've been doing 5x5 for deadlifts instead of 1x5. Is this going to drastically affect my gains?

[mjh]

So I just noticed that I've been doing 5x5 for deadlifts instead of 1x5. Is this going to drastically affect my gains?

25 deadlifts is a lot, and fatigue will come into play toward the end. Deadlifts are very taxing, so it's probably better to do 1x5- this will also allow to progress further weight-wise.

[LiftingNerd]

I'll give it a shot. I'm just used to doing 3 sets of 10 squatting then going right into 3 sets of 15 for deadlifts from my old routine. Guess I'll just pump up the weight and put everything I've got into those five reps.