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Diablo0125 09-19-2007 08:09 AM

Burned Out
Anyone ever feel burned (weights seem heavier) out during a 3x5 or 5x5 routine. That is if you run two of them back to back. Weeks 6-10 are really rough and I only see a 5lb and very rarely a 10lb increase on my PR week. Doesn't feel worth it to run another 4 week loading phase if thats all im getting. Just comparing it to my first loading phase where i see almost a 10lb gain in all lifts. Thinking maybe its my diet where as im demanding more of my body too quickly therefore i need more calories. Just a thought

On my 3rd week of my second loading phase. Hit all my previous PR's but week 4 Im not feeling like i can push farther.

Frontline 09-19-2007 01:56 PM

What type of 5x5 program are running? (DFHT 5x5, etc...)

Do you have a deloading phase built into your 5x5 program? If not I would highly recommend it as this gives your body a chance to recover from the constant pounding and also helps to prevent platueas.

Just keep in mind 5-10 lbs is still progression forward, it may not be the numbers you want but if your not plateauing then the program is still working. Another recommendation would be to switch to 3x3 for a couple weeks and then return to the 5x5, this allows you to move more weight in the meantime and should make your 5x5 lifts stronger when you return.

EricT 09-19-2007 02:04 PM

Yeah, like Sleazy said....are you deloading/peaking. That's actually when you should see the results of all that loading. So just do what Sleazy said if you haven't been already.

Theoretically even if you don't even get a PR on the loadig phase you can still see some increases during a peak just from the sheer volume of it. But if you never recovered from a previous loading phase you're lucky to even put 3 pounds on the bar let alone 5.

widdoes2504 09-20-2007 01:33 AM

Eric and Sleazy are definitely spot on. The importance of a deloading phase is highlighted by your post. This is where the body gets a chance to recover and you get to avoid complete burnout. Good luck. :weights:

Diablo0125 09-20-2007 03:49 AM

Sorry internet was down at my house.

Program im running is a 3x5 heres a quick review:


Flat bench 3x5
A2G Squats 3x5
Bent Over Rows 3x5
EZ Curls 2x8
Skullcrushers 2x8


A2G Squats 3x5 - Reduced 20%
Close Grip Bench 3x5
Deadlifts 1x5
Overhead Pulldowns 3x5
Hammer Curls 2x8
Incline DB Flys 2x8


A2G Squats 1x5
Incline Bench 3x5
T-bar Rows 3x5
Ez Curls 2x8
Skullcrushers 2x8

Yes i do run deloads (Thank god for those) after each 4 weeks of loading. Really considering running a 3x3 after my next deload. What kind of gains are most likely to occur?

_Wolf_ 09-20-2007 10:00 AM

what are ur strength gains so far?

Diablo0125 09-20-2007 10:04 AM

So far I experienced 5-10lb gains on alll lifts and i expect 5lb on every lift on my final week.

_Wolf_ 09-20-2007 10:08 AM

so where are u right now? whats ur bench, squat, etc numbers?

Diablo0125 09-20-2007 10:21 AM

Flat Bench - 330lb 3x5
A2G - 295lb 3x5 / 315lb 5RM
Close Grip Bench 275lb 3x5
Bent Over Rows 295lb 3x5
Deadlifts 360lb 1x5
T-bar Rows 270lb 3x5

As you can see my upper body strength exceeds my lower body strength.

Also any cure for a struggling grip on deadlifts...haven't tried using straps yet.

Frontline 09-20-2007 01:41 PM

Your overall numbers seem pretty good in my opinion, I think 5-10lb progression on top of those is nothing to be ashamed of. Its not like you started out benching only 150 so you can't expect to be adding 20+ lbs every loading phase.


Also any cure for a struggling grip on deadlifts...haven't tried using straps yet.
Your probably at the point where your grip is going to be giving out faster than your body is. Really only a couple of suggestions, do some grip strengthening exercises, use some chalk, or buy a pair of straps. My grip goes out before my body on deads also and I had to start looking to straps to help me finish them at around the same weight for 5x5's.

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