New 5 weeks cycle: Squats & upperbody ladders

Here’s exactly how it’s going to be for the next 5 weeks :

-5 days/week

-1^st  lift: Squat / 1 workset / 5 reps

-2^nd lift: Floor press / Bent over rows / Overhead press / weigthed chin-ups / dips (ladders)

-3^rd lift: Dumbell snatch with Fatzgrip / 1 workset / 5 reps / side

-4^th lift: some abswork like abwheel, leg raise, etc. / 1-3  worksets / 5 reps

First impressions

All my wall squats, goblet squats and front squats seem to pay off. I haven’t been so at ease doing ‘’back’’ squat (or just squat) even if I can’t remember last time I did those a couple months back. I started a bit too heavy for me with a 225lbs x 5 and I had to drop my weights to 205lbs for 2 days instead of the other way around despite my experience with weightlifting. The soreness from the muscles I don’t use often this way should disappear eventually. I never realized how much leg action there is in the squat, but what I do realize is why so many people can’t do it properly and get injured squatting.

If you count 2, 3, 5 reps times 5 ladders equals 50 reps total. That’s a lot of volume compared to what I’ve been doing in the last year and a half or so. I’m sore, but nothing that would keep me from dancing. I can’t wait to see it that will have an positive impact on my presses! The intensity is a tiny bit lower than what I would use for 1 set of 5 despite the volume I use. It seems my upper body can handle volume way better than intensity. We will see how much of an impact this will have. If that doesn’t work with 3 different presses, I might have to choose 1 press, but I don’t think my body would appreciate the bench press for 150 reps/week. That will probably put some meat on me as well!

I’ll see if such a regimen is sustainable in the long run. So far it feels like a lot of energy  and takes me about 1h/day lifting weight which is too much.

5x5x5 first cycle results and observations

After my last summer 40 days challenge, I was looking for something similar considering the awesome results I got. I came across this other instant classic Pavel’s program 5x5x5 from Beyong Bodybuilding which would solve most fatigue/injuries  issues I experienced with the 40 days challenge. The outlines are similar : 5 exercises (at least 3 compoud lifts), 5 days/week / 5 reps (workset) / 5 weeks. The reduced volume and the taper week (4^th) got my attention and would keep me fresh for dancing.

My 5 exercises / starting weight 5 reps /  max out 5^th week / previous best:

Bench press	155lbs x 5	195lbs x 1 (easy no spotter)	195lbs x 1 (hard with spotter)
Sumo deadlift	305lbs x 5	425lbs x 1	405lbs (conventional)
Weighted pull ups	15lbs x 5 (187lbs BW)	45 x 1 (192lbs BW)	25lbs x 1
Clean & push press	95lbs x 5	175lbs x 1	N/A
Suitcase deadlift	135lbs x 5	185lbs x 5	N/A

Observation

• That’s a lot of pulling!!! Even with such a low volume, my performances dropped drastically after my deadlifts. Plus, the deadlift, the clean and the suitcase have a similar pattern. Considering all the above, I was still way less tired than during my 40 days challenge.
• As expected, my deadlift loves an everyday approach and my bench not that much even I put it as my 1^st exercise.
• Cleaning everyday really improved my shoulders mobility.
• I put on 5lbs in 5 weeks. Fivers makes a good difference compared to sets of 1-2-3 reps.

Strategies

• I’ll keep the same basic 5 weeks structure 5x5x5 for my posterior chain move (probably back squat next). My body seems to respond really well to this everyday approach.
• I’ll try ladders for all upper body movements (5 days press/pull/press/pull/press) starting with a weight I can handle for 3x(1,2,3 reps).
• I still hesitate between variety of movements (like 3 presses/2 pulls) or 2 movements (1 press/1 pull). From my understanding, variety would help with shoulders health and fewer movements for maximum strength.

Videos

Floor press should help to keep those forearms in line.

It wasn't even that hard, but I prefer to stop when I feel that my technique is going south.

I guess I didn't make it entirely to the top...

I really enjoy doing those! 1.5x my BW is my goal.

I trained those with lighter weights and Fatzgrip for 3 weeks.

Human is a creature of habits

Practice when you feel like it and you will never get any better. Practice daily at 7pm 9or any other time) and you will be a champ 1 year from now. Change 1 habit at the time, control the data and enjoy the improvement.

Rest, rest, rest.....

Whenever You are obsessed as I am about training and dancing, off days need to be part of a bigger plan. Today I'm fasting, doing some laundry and watching Doctor Who!

Resistance almost beat me today!

I felt like shit and had the hardest time to move my ass out of bed. At 8:30pm, I finally headed toward the gym and decided to take it easy. In the end, I lifted my usual weights.

Warm up set. #pullups x 3.

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