BMF's 5x5 Program

BMF_Dallas · 11-01-2006, 04:01 PM

Well, here it goes...I started my 5x5 program Monday morning. The heat has left Texas and my garage gym is fully open for business...time to leave the pampered gym life behind.

Here are my current stats:

6'3''
227 pounds
14% body fat

Chest - 44.5
Neck - 15.5
Bicep - 17
Waist (inch above belly button) - 36
Waist (inch below belly button) - 37.5
Thigh - 24.5
Calf - 15.5

5RM:

Bench - 265
Squat - 245 (haven't done legs very long...still trying to get squat balance)
Deadlift - 275
Military Press - 185
Bent Over Row - 185

I am excited about all the squats and deadlifts...as this is something I've neglected for long enough. Please feel free to comment, provide feedback, criticism, etc. I can't wait to see the numbers and the pics after this program is over.

BMF_Dallas · 11-01-2006, 04:02 PM

Here is my workout from Monday. I will be posting today's workout later this afternoon.

Week 1 - Day 1

Squat

5 x 90
5 x 125
5 x 160
5 x 190
5 x 225

Bench

5 x 100
5 x 135
5 x 170
5 x 210
5 x 245

Bent Over Row (pendlay)

5 x 70
5 x 95
5 x 120
5 x 145
5 x 170

2 sets stiff leg dead lifts (instead of weighted hypers) x 10 reps (135 pounds)
4 sets decline sit ups x 15 reps

Really good workout today. Felt strong and maintained great form today.

BMF_Dallas · 11-01-2006, 10:07 PM

Squat

5 x 100
5 x 140
5 x 180
5 x 180

Military Press

5 x 95
5 x 120
5 x 145
5 x 170

Deadlift

5 x 140
5 x 180
5 x 215
5 x 255

3 sets of situps x 25

Great workout today. Lifts went really well and the pump felt great today. I am so hungry right now...gotta get home so I can fuel up.

I need to change my 5RM Squat to 275. Now that I have good balance and have the form down right I feel more comfortable pushing up bigger weights...I did 275 after my workout today and it felt pretty easy.

**DJSTARER** · 11-01-2006, 10:18 PM

awsome to see you starting a log. Ur a big guy and can be huge.

To give my biased opinion:

start box squating. It will help your balance, form and strength greatly.

**powerman2000** · 11-02-2006, 12:41 PM

Alright

another 5x5 log to watch.

Good luck with it BMF.

navarone · 11-02-2006, 12:59 PM

hey!!! you have this log up and running! Glzad to see it, look forward to ur log man.. keep up the good work!!

BMF_Dallas · 11-02-2006, 08:20 PM

Thanks to everybody that stopped in to comment. Can't wait to throw around the iron some more tomorrow.

**davtown** · 11-03-2006, 01:32 AM

Nice work so far... once you get to week 4 or so it starts getting really fun

I'll be watching

BMF_Dallas · 11-03-2006, 03:01 PM

Today will be day three....I am excited because I miss the extra work I used to do in my old routines, so today will help with that with the addition of some bicep and tricep work. Only a few more hours until I lift.

utkn2me · 11-03-2006, 05:08 PM

Right on BMF. I have been thinking about trying 5x5. So, consider me subscribed.

BMF_Dallas · 11-03-2006, 08:10 PM

Squats

5 x 105
5 x 140
5 x 180
5 x 215
3 x 260
8 x 180

Bench

5 x 95
5 x 135
5 x 170
5 x 210
3 x 250
8 x 170

Pendlay Rows

5 x 70
5 x 95
5 x 120
3 x 175
8 x 120

3 sets x 8 reps EZ Bar Curl 95 Pounds
3 sets x 8 reps Tricep Pushdowns 145 Pounds
3 sets x 3 reps BW Pullups (I have never really done these...so it is going to be a work in progress)

All in all, great workout today...I was really burning in my legs and back. Felt good. Each week will become more an more exciting as I start to push my limits and start posting some PRs. Everyone have a great weekend.

BMF_Dallas · 11-05-2006, 08:32 PM

I will be ready to destroy some weights tomorrow after the way my Mavs have started the season and the way my Boys blew that game today against the Redskins. Oh well.

BMF_Dallas · 11-06-2006, 07:38 PM

Squat
5 x 105
5 x 145
5 x 185
5 x 220
5 x 260

Bench
5 x 100
5 x 140
5 x 175
5 x 215
5 x 250

Pendlay Rows

5 x 70
5 x 95
5 x 125
5 x 150
5 x 175

4 sets of situps (25 reps)
2 sets of SLDL (10 reps @ 185)

Workout felt great. I was pretty tired and spent when I was finished. Gotta love that feeling.

**Ikaika** · 11-06-2006, 07:40 PM

lookin good. your numbers are gonna be pretty serious when this really gets underway.

BMF_Dallas · 11-07-2006, 01:57 AM

I hope so...I am looking forward to it.

**DarkFalcon** · 11-07-2006, 02:00 AM

Nice to see another good 5x5 log go up!

Your gonna get a LOT bigger once you really start blasting those dead's and squat's!

**DJSTARER** · 11-07-2006, 04:03 AM

it's amazing how the flavor of the week relates to training.

Last year it was Max-OT, then it was DC, the WSB, now 5X5 is really hot.

Not saying it is bad. In fact, i believe 5x5 is great. Just making an observation.

BMF_Dallas · 11-07-2006, 05:16 AM

Quote:

Originally Posted by DJSTARER

it's amazing how the flavor of the week relates to training.

Last year it was Max-OT, then it was DC, the WSB, now 5X5 is really hot.

Not saying it is bad. In fact, i believe 5x5 is great. Just making an observation.

I have noticed that too. It all goes in cycles. There is always the next best thing out there. I like the 5x5 program because it is going back to the basics and shows me week by week how I should progress in strength. Good observation.

11-01-2006, 04:01 PM	#1
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	BMF's 5x5 Program Well, here it goes...I started my 5x5 program Monday morning. The heat has left Texas and my garage gym is fully open for business...time to leave the pampered gym life behind. Here are my current stats: 6'3'' 227 pounds 14% body fat Chest - 44.5 Neck - 15.5 Bicep - 17 Waist (inch above belly button) - 36 Waist (inch below belly button) - 37.5 Thigh - 24.5 Calf - 15.5 5RM: Bench - 265 Squat - 245 (haven't done legs very long...still trying to get squat balance) Deadlift - 275 Military Press - 185 Bent Over Row - 185 I am excited about all the squats and deadlifts...as this is something I've neglected for long enough. Please feel free to comment, provide feedback, criticism, etc. I can't wait to see the numbers and the pics after this program is over.

11-01-2006, 04:02 PM	#2
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Monday Oct 30, 2006 Week 1 Day 1 Here is my workout from Monday. I will be posting today's workout later this afternoon. Week 1 - Day 1 Squat 5 x 90 5 x 125 5 x 160 5 x 190 5 x 225 Bench 5 x 100 5 x 135 5 x 170 5 x 210 5 x 245 Bent Over Row (pendlay) 5 x 70 5 x 95 5 x 120 5 x 145 5 x 170 2 sets stiff leg dead lifts (instead of weighted hypers) x 10 reps (135 pounds) 4 sets decline sit ups x 15 reps Really good workout today. Felt strong and maintained great form today.

11-01-2006, 10:07 PM	#3
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Wednesday November 1, 2006 Week 1 Day 2 Squat 5 x 100 5 x 140 5 x 180 5 x 180 Military Press 5 x 95 5 x 120 5 x 145 5 x 170 Deadlift 5 x 140 5 x 180 5 x 215 5 x 255 3 sets of situps x 25 Great workout today. Lifts went really well and the pump felt great today. I am so hungry right now...gotta get home so I can fuel up. I need to change my 5RM Squat to 275. Now that I have good balance and have the form down right I feel more comfortable pushing up bigger weights...I did 275 after my workout today and it felt pretty easy.

11-01-2006, 10:18 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	awsome to see you starting a log. Ur a big guy and can be huge. To give my biased opinion: start box squating. It will help your balance, form and strength greatly. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-02-2006, 12:41 PM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Alright another 5x5 log to watch. Good luck with it BMF. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-02-2006, 12:59 PM	#6
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	hey!!! you have this log up and running! Glzad to see it, look forward to ur log man.. keep up the good work!! __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

11-02-2006, 08:20 PM	#7
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Thanks to everybody that stopped in to comment. Can't wait to throw around the iron some more tomorrow.

11-03-2006, 01:32 AM	#8
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Nice work so far... once you get to week 4 or so it starts getting really fun I'll be watching __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-03-2006, 03:01 PM	#9
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Today will be day three....I am excited because I miss the extra work I used to do in my old routines, so today will help with that with the addition of some bicep and tricep work. Only a few more hours until I lift.

11-03-2006, 05:08 PM	#10
utkn2me Pro Stature Join Date: Sep 2005 Posts: 105 Recipes: 0 Rep Power: 39	Right on BMF. I have been thinking about trying 5x5. So, consider me subscribed.

11-03-2006, 08:10 PM	#11
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Week 1 Day 3 Squats 5 x 105 5 x 140 5 x 180 5 x 215 3 x 260 8 x 180 Bench 5 x 95 5 x 135 5 x 170 5 x 210 3 x 250 8 x 170 Pendlay Rows 5 x 70 5 x 95 5 x 120 3 x 175 8 x 120 3 sets x 8 reps EZ Bar Curl 95 Pounds 3 sets x 8 reps Tricep Pushdowns 145 Pounds 3 sets x 3 reps BW Pullups (I have never really done these...so it is going to be a work in progress) All in all, great workout today...I was really burning in my legs and back. Felt good. Each week will become more an more exciting as I start to push my limits and start posting some PRs. Everyone have a great weekend.

11-05-2006, 08:32 PM	#12
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	I will be ready to destroy some weights tomorrow after the way my Mavs have started the season and the way my Boys blew that game today against the Redskins. Oh well.

11-06-2006, 07:38 PM	#13
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Week 2 Day 1 Squat 5 x 105 5 x 145 5 x 185 5 x 220 5 x 260 Bench 5 x 100 5 x 140 5 x 175 5 x 215 5 x 250 Pendlay Rows 5 x 70 5 x 95 5 x 125 5 x 150 5 x 175 4 sets of situps (25 reps) 2 sets of SLDL (10 reps @ 185) Workout felt great. I was pretty tired and spent when I was finished. Gotta love that feeling.

11-06-2006, 07:40 PM	#14
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,795 Recipes: 0 Rep Power: 214	lookin good. your numbers are gonna be pretty serious when this really gets underway. __________________ No supplement can make up for the lack of a strong work ethic.

11-07-2006, 01:57 AM	#15
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	I hope so...I am looking forward to it.

11-07-2006, 02:00 AM	#16
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Nice to see another good 5x5 log go up! Your gonna get a LOT bigger once you really start blasting those dead's and squat's!

11-07-2006, 04:03 AM	#17
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	it's amazing how the flavor of the week relates to training. Last year it was Max-OT, then it was DC, the WSB, now 5X5 is really hot. Not saying it is bad. In fact, i believe 5x5 is great. Just making an observation. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition