F-Mac's 5x5 Meet Prep

F_Mac · 28-Aug-07, 02:04 AM

After a 2 week hiatus for vacation, preceeded by about a month of attempting to drop some weight I am getting back into meet prep mode.

Strength has dropped a bit since my last meet likely due to the vacation and being to aggressive with the calorie reduction while dropping bodyfat.

I'll be giving Madcows advanced 5x5 a shot to get ready for my next meet which is October 20th. I'm starting with the exact template but will adjust as required once I see how I respond to it.

Should be interesting, first workout is later today.

CF-OC_gal · 28-Aug-07, 09:37 AM

Good luck with your training F-mac!

:

**.V.** · 28-Aug-07, 10:57 AM

The advanced version, is that the one with the built in 3x3 period instead of a reset when you reach your limit?

I know some guys who do that and it's a real butt kicker. The ONLY thing they don't like about is is when the 3x3 is done having to go back to lower weights and more reps.

Anyway, good luck on your training and best wishes for your meet.

F_Mac · 28-Aug-07, 11:52 AM

Andy, you are correct. Basically you ramp up using 5x5 for 4 weeks, hitting a PR in week 4, then you carry those weights through to week 5 for the 3x3, and carry that through for another 4 weeks.

Here's the basic template for anyone who's interested:
Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

Today:

Squat - 300x5x5
Bench - worked up to 190x5
Row - worked up to 185x5
Weighted incline situps - 3 sets

That's it, pretty basic and simple (kind of like me). Weights are pretty light but weeks 3 & 4 will be the real ass kickers.

**.V.** · 28-Aug-07, 12:55 PM

Haha, F-mac's gonna be hitting the "beach muscles" on friday.

The other powerlifters are gonna be ragging on you for that.

F_Mac · 28-Aug-07, 07:29 PM

Quote:

Originally Posted by a_welch503

Haha, F-mac's gonna be hitting the "beach muscles" on friday.

The other powerlifters are gonna be ragging on you for that.

Friday is actually the exact same as Monday (above), the only difference being that whatever was a 1x5 on monday is a 5x5 on friday, and vice versa.

I'll get ragged on anyway..............i have to have thick skin around here and elsewhere.

**gymgirl** · 28-Aug-07, 11:22 PM

good luck f-mac!

**.V.** · 29-Aug-07, 04:39 PM

Oh, so the advanced version is flipped a little from the "new lifter" way in that the heaviest, hardest day comes at the end of the week instead of at the beginning after a weekend of rest?

OUCH.

This will be quite interesting and probably pretty motivating to watch your progress with it.

F_Mac · 31-Aug-07, 09:59 AM

Wednesday's Training

Squats - 270x5x5 (10% less than monday)
Deadlifts - 335x5x5
Military Press (standing) - 110x5x5

No accessory work yet on this day.

F_Mac · 02-Sep-07, 11:31 PM

Week 1 - Day 3

Friday's Training

Squat - worked up to 325x5
Bench - 180x5x5
Row - 170x5x5 ~ss~ Incline Crunches - 95x3x8

Easy workout. I own week 1

F_Mac · 04-Sep-07, 07:58 PM

Week 2 - Day 1 (monday)

Squats - 335x5x5
Bench - worked up to 215x5
Row - worked up to 205x5
Incline Crunch - 105x3x8
RC band work

Fairly significant jump in weights between weeks 1 & 2. Still pretty light but actually broke a sweat on this one.

F_Mac · 06-Sep-07, 10:43 AM

Week 2 - Day 2 (wednesday)

Squats - 295x5x5 (10% less than monday)
Deadlift - 380x5x5
Military Press (standing) - 125x5x5

Broke a sweat on the deadlifts, but nothing was too strenuous today. I'm not getting sore and don't have that "I just got hit by a truck" feeling that I will likely get next week and the week after.

Bodyweight was 229 this morning, keeping the calories high and at the moment about 75% clean.

**Firehawk** · 06-Sep-07, 12:39 PM

Your numbers make no sense based on your max attempts, wtf? Weren't you doing raw squats off a box with 400+? Also with your bench strength and deadlift strength i'm pretty surprised you had to drop the weight that much. I didn't read this whole thread so if I'm missing something, let me know.

PS. Not trying to start an argument, but I'm kinda surprised to be honest. Are you losing strength from cutting?

F_Mac · 06-Sep-07, 12:52 PM

I lost some strength when I was cutting for about a month after my meet, then I didn't train at all for 2 weeks while on vacation.

When I came back and tested my 5RM's they were embarrasing (that's why I didn't post 'em up

)

Squat - 405x5
DL - 455x5
Bench - 245x5
Row - 235x5
Military Press - 150x5

If all goes well I should have my strength back to where it was for my last meet, and hopefully there wont' be any bombs this time. After that there's gonna be no cutting for a while.................going to concentrate on pure strength (& conditioning).

Bring on the stretchy pants & velcro shoes!

**Firehawk** · 06-Sep-07, 12:59 PM

Well at least you see what i've gone through for several years now LOL.

I'm about to give up. I've been stuck at 247 for 6 months dude. I don't really get it. I even work harder than ever and still my body won't drop any more weight. I'm giving it until October 1st and if there's no change I'm going to try to get stronger and build muscle for 3 months. I need a change. I'm moving the same weight i was 2 years ago, the same or less. It's sickening and frankly I'm shocked i've had the motivation to work hard at it despite seeing little to no change.

I'm very shocked at your bench 5 rep sets. Goes to show what happesn when people neglect everything except 1-3 reps lol. There's people at my gym who are the same way. They can bench 400 easily for 1 but ask them to rep 315 and it's a struggle to get more than 3 or 4.