5 x 5 Training Journal

**elmo322** · 17-03-2010 12:52 PM

Started a 5 x 5 today as my strength needs improving big time as I have had lower back issues for years and it only feels okay to train on now.

First day

Workout 1

Bench press 5 x 5 80kg

BB bent over row 5 x 5 70kg (felt too easy)

Workout 2

squat 5 x 5 85kg

Assistance work

Weighted sit ups 2 x 8 10kg

Rock n rolls 2 x 8 10kg

Tricep pushdowns 2 x 8 45kg

**suj** · 17-03-2010 09:12 PM

found it

good going on a first sesh

good benching
what is your PB's/future PB's you wanna reach? how much do you weigh?

good luck mate

**elmo322** · 18-03-2010 08:14 AM

Current bodyweight is 91kg height is 5 11

I would like to aim for after 4 months to be at:

Bench: 3 rep max 110kg

Deadlift: 3 rep max 125kg

Squat: 3 rep max 120kg

This is based on using a periodised program of strength going from a 5 x 5 to a hybrid of a Westside routine, sounds a bit miss matched but it allows me to get more specific with ME and DE days as I progress and I am looking to incorporate a transition phase any way. I have already gone through a conditioning phase and a anatomical adaptation phase but have only just started to record it in a journal as from now.

I am setting my goals low so they are achievable, I am also looking to get heavier and know the only way to do that is to improve my strength. I have always stuck to bodybuilding which has given me a good base and is easy on my lower back. I now feel that my back is good enough to go heavy with again. This has really held me back, I will try and get some pics for comparison, and all my current pictures are on my profile.

**elmo322** · 19-03-2010 01:31 PM

Workout 1

Treadmill warm up

Steady increase of weight

deadlifts 5 x 5 100kg

pull ups 5 x 5 BW

Workout 2

military press 5 x 5 65kg

Assistance work

Rope pull throughs 2 x 8 35kg

bb bicep curl 2 x 8 30kg

**suj** · 19-03-2010 05:37 PM

sorry late reply
you got a really strong bench compared to the others, but i guess you did injure your back! so it makes sense

good sesh to me, keep it up mate

**elmo322** · 19-03-2010 06:39 PM

Quote

Originally Posted by suj

sorry late reply
you got a really strong bench compared to the others, but i guess you did injure your back! so it makes sense

good sesh to me, keep it up mate

I was squating 120kg for 8 reps before I hurt my back and I had been training for a little over a year and a half at that point. I don't think my bench is that good comparing it to other guys I know who are around 120-140kg for 12 reps. I think the problem is I have never done much in the way of strength training. I look like I can lift a lot more than I actually can lol.

**elmo322** · 22-03-2010 01:55 PM

Workout 1

Bench press 5 x 5 82.5kg

feeling really tired and burnt out

**elmo322** · 22-03-2010 08:17 PM

Workout 2

Squat 5 x 5 87.5kg

Bent over row 72.5kg

Assistance work

Dips 2 x 8 BW

Rock n rolls 2 x 8 12.5kg

Tricep pushdowns 2 x 8 45kg

I felt my back was screaming on the last set of squats. I am going to drop squats from the routine. My back feels fine when doing deadlifts,heavy KB swings or bent over rows but it is just back squats I have a major issue with.

**beN123** · 22-03-2010 10:01 PM

Quote

Originally Posted by elmo322

I felt my back was screaming on the last set of squats. I am going to drop squats from the routine. My back feels fine when doing deadlifts,heavy KB swings or bent over rows but it is just back squats I have a major issue with.

It must be your form, squats shouldnt put too much stress on the back. Are you sure your keeping your back as upright as possible? You might be doing a mini good morning.

**elmo322** · 23-03-2010 10:17 AM

I have been over and over technique and can't find anything wrong, I just think my lower back is totally shot. I do feel it on my lower back when doing deadlifts but not in the same way. Another thing that is strange is that I don't feel it on KB front squats very much. Tomorrow I am going to get a guy I work with to check my form and see if he can spot anything I am not.