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Week 6 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

9:45 am --->>> coffee + baegels + protein shake
1:00 pm --->>>slice of peparoni pizza and an apple
3:30 pm --->>> chicken sandwich with swiss cheese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA + yogurt
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

PRs all over..

u know, the last time i did 5x5 of anything was during OVT....and during OVT i had maxed out at 155 lbs on squats and 125 lbs on bench....that means that right from day 1 ive been hitting PRs on everything on mondays

so im not putting "PR" in blue.....just take everything as a damn PR lol....

im happy with today;s workout....it was good...the bench was difficult..im gonna keep at it for 1 more week and then take 165....but my form has improved drastically...im gonna send the vid in a while...

thats it for today then

thanks for reading

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You probably could have done the same thing or something very similar in terms of weight before. All the volume is very fatigueing and takes longer to recover from making the 5x5 less effective. Honestly I think it's a waste of time to try to redesgn a 5x5 protocol into one that simply draws away from the effectiveness with a bunch of extra bullshit instead of taking advantage of it's ability to spur progression in a very great way.

Anybody who has done a good many of these, as I've had, and done them right (as right as possible) would not walk but run away from OVT or anything like that. If he were already ungodly strong and wanted to put on some fluff muscle he could do so without working so damn "heavy" anyway.

BTW, on those leg raises you must not bring you knees up to you forehead like I do . I would be sore for weaks if I managed to do that many.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

due to my knowledge gained from PP i agree....i dunno why i wasted my time....

OVT is draining......it would probably only work if i ate like a pig....but in terms of progress: it would never work

oh crap.....



haha

Sentinel

That's my point. It's draining on the body's resources and it drains the point right out of the 5x5.

i know......but i dont think it was meant to become strong on at all...

the whole principles of OVT was based around GVT...the only thing was the CT wanted to do more exercises with heavier weight....

i think..

Sentinel

Sentinel,

Regarding the Bench Press tips in one of your posts, does the 4th one mean pause at the top of each rep?

Thanks,
Phil

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What don't kill you make you more strong -- Metallica - Death Magnetic

hey phil...thanks a ton for posting here i hope to see u more often...

no....it means that once i carry the bar from the pins i shouldnt lower it in a diagonal fashion. instead i should pause at the top and then lower it to avoid injury. and no, im not supposed to pause times at the top of every rep....

Sentinel

No your right. I understand the point. It's just that it's eneficient and backwards to me. If you want to lift heavier weight do a proper 5x5 and follow that training until you get your strength (and mass) up to a more advanced level and then the volume training will be that much more effective. I don't really understand why anyone wants to work so hard and not have the most significant new pr's possible to show for it. In the end volume is volume and you can only make it so effecient. But when it comes to mixing strength and mass I believer it's better to pick a goal and stick to it for a while (but I'm preaching to the choir, right?) And I'm not picking on anyone. I consider Pendulum Training to have been a great exercise in time wasting for myself and except for extending the stenght part I'm sorry I ever bothered with it or recommended it (if I did).

Week 6 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Over Head Press 2 x 5, 1x10
W6 --->>> 130 lbs, bar
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W6 --->>> 225 lbs
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> weightgainer
8:30 pm --->>> BCAAs and yogurt
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:

my legs are kinda sore from monday because monday was very difficult and ive been hitting PRs from week 1 on this damn program without even realizing it so i decided to carry over the 165 on squats from last week.

OHP's were good...ive taken vids of both sets....i was itching to take 135 because i knew i was totally ready for it but i guess experience and a little bit of wisdom convinced me to chill and not lift that much. im glad. now next week im gonna be pumped for the workout from monday!!! LOL

ive decided its time i face this deadlift problem head on. im gonna go up by 10 lbs every session till i hit failure at which point ill worry about what to do...doing deads to failure on DC Training has certainly had its toll on me...

good news is that ive gone from 165 to 185 between August 2006 and now and im ahppy although im not a bb;er, this is still good news

looking forward to friday;s workout.

peace

thanks for reading

Week 6 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

9:40 am : bacon, eggs, cheese and coffee
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
2:45 pm : whey + banana + yogurt
5:00 pm : weightgainer + 3 BCAA + yogurt
8:30 pm : going out somewhere

Overall Impression:

whoo-hoo.....295 for a perfect A2G squat im very happy...and not only do i have eNumbers, i have a vid to show i walk the walk

im a little upset with bench because i only got 2 but im happy because i did that with no spot even to help me clean the weight...i did get stuck at midpoint on rep 3 where a spot stepped in to help....the vid will show this..

pull-ups felt great...i am not too happy coz i didn beat my old record but i cant help that unfortunately....

vids will be pm'ed later

thanks for reading

peace

have a great weekend