Glenn Pendlay 5x5 question PLEASE HELP

[Schyluer]

Hey guys, ive been doing the 5x5 GP program for a while. Well im embarrassed to say.. im stuck at 205. I DESPERATELY want to meet my goal of squatting 300 by end of Aug. What can i do so my legs get stronger??? Please HELP! All my other lifts are progressing nicely.. Darn these skinny chicken legs.

[stevens]

You've only been squatting with passable form for 20 days, correct? Almost any program should get you to 300. The more stable and smoothly you can execute the squat movement the better position you will be in to make progress.

If you can, try dedicating at least 15-20 minutes per day (or every other day) on getting a good squat. Add weight when you need to, and take a few days rest when you get beat up. When you're more confident then jump onto the 5x5.

Have more PATIENCE for now and quit sweating. The world isn't going to end in August.

[Bright]

If you want to do it so bad, lift heavier. But thats if you want to get rid of the program. You could get to 300 within a week. maybe 2 if you started lifting heavy singles, doubles, and triples.

[PFerrari]

You started the program in April and squatted 105 for 5 reps. Did you do 205 for 5 reps? If that's what you did, that's pretty good progress in 2 months!

You also wrote in your log that you've missed several days of the program. That will slow your progress down obviously. Especially with the squat. I find I can take time off from other lifts and bounce back much quicker than the squat. The squat needs a lot of attention.

Keep on doing the program. Make sure you get your rest and eat enough to recover. You could try doing 3 sets of 5 at a set weight. This would help instill good form and get you more tonneage for the week.

[Schyluer]

Yeah i did 205 for 5 reps. But i got stuck Ferrari. 3x5 at 205 than? Is that what set weight means? Or would i still be doing 3x5 with ramped sets up to 205? What is tonneage?

ps
i stopped the log cuz i didnt think anyone was following anymore.

[PFerrari]

Why were you getting stuck at that weight? Form? Just too heavy? Mental barrier? Are you eating enough and eating good quality foods/protein? Are you doing anything that would interfere with your ability to recover?

Tonneage = weight x sets. So for example if I do 3 sets at 195 with some , that's more than one set at 205.

You may need to adjust your warm-up weights too. If you're doing ramped up sets like 165, 175, 185, 195, 205 all for 5 reps, that is a lot of weight at over 80% of your 5-rep max. If I was hiting 205 for 5 as a top set with sets of 5 to ramp up to it, I would do 135x5, 155x5, 175x5, 185x5, then 205x5.

If it's too hard for you to do this program though and it's just not the right fit, you may be interested in something like Madcow 5x5. It's more of an intermediate routine, but if it helps you make progress go for it.

[Schyluer]

I'd prob say form failed a bit because 210 was a little too heavy prob. I did 3 at 210 and other 2 reps were not parallel. And yeah once I don't progress yeah it's mentally hard for me. I understand if my legs don't grow the rest of my body won't grow. I go to bed at 12 wake up at 8. I try to eat 3-5 times a day. That about wraps it up. So should I switch from 3 to 5 sets?

[PFerrari]

You may need to eat more calories. Look into Madcow 5x5 though, if it's too mentally draining to reattempt 205 and 210. Basically you do 3 reps at a weight on Day 3 of the first week, then you do that same weight for a set of 5 on Day 1 of the 2nd. Then you up the weight on Day 3 of 2nd week, etc.

[Schyluer]

Ok, so I do 5x5 GP for everything else and madcow 5x5 for squats? Just cuz I wanna see how far my other lifts can go before they plateau as well. Cuz all my other lifts I feel prob have about 2 months left... Or should i just start doing madcow 5x5? I found this online. I loved it. http://www.vicjg.com/aspx/madcowint.aspx ... And if i start over again should i figure out my maxes all over again? I wonder if my bench even has gone up because its all felt pretty light for a while. What Im thinking is ill try the GP 5x5 with lighter ramped sets and see how that goes for a week or two than come back and let people know how it goes.

[PFerrari]

Keep doing GP 5x5 if those are still going up. If it ain't broke, don't fix it.

If you get stuck at 205 again, switch to Madcow - no point in beating a dead horse. But only do this after you can honestly say you are getting enough sleep, not doing other stuff that would mess with your press, and eating enough (should be >4000 calories). Otherwise whatever program you do, you will struggle.

When you switch, just repeat your last set of 5. (so for 205 you would ramp up to a set of 5 on Day 1, then hit 210 on Day 3 for 3 reps) If you feel like you need a de-load take it.

[Schyluer]

You may need to adjust your warm-up weights too. If you're doing ramped up sets like 165, 175, 185, 195, 205 all for 5 reps, that is a lot of weight at over 80% of your 5-rep max. If I was hiting 205 for 5 as a top set with sets of 5 to ramp up to it, I would do 135x5, 155x5, 175x5, 185x5, then 205x5.
.

Ferarri should i do this type of lower weight ramped up sets for all the other exerises or just squats? im about to go workout so ill let you know how it goes. Also, i gotta be honest no way im eating 4k worth right now. I will make a concentrated effort at it. I got a cooler im going to start filling with food that i can eat during the day outta my car while im at work.

[PFerrari]

As long as your other lifts are progressing, I wouldn't change your ramped sets. Do something until it stops working! Then seek other options. You can vary it too based on how your feeling that day. For example, you may need to take more than 5 sets to ramp up to a top set if you're feeling tight on a particular day.

Preparing/planning your meals for the week is key if you want to make sure you're eating enough. I spend about 2 hours cooking every Sunday most of my food for the week. PB or almond butter and banana sandwiches are a great easy, cheap way to get calories also, I eat these a lot pre-workout. Remember muscles need food.

[Schyluer]

Ferrari! Thanks for the advice man. I did the ramped up sets the way you advised and 205 went up ez 5 times. So I'm happy about that. I also believe my body wasn't getting enough calories. But now I'm making sure I have food on me all the time. And I'm trying to make sure I go to bed at 12. I think these things were the difference. Can't wait to try 210.

Question. I used a belt when I did power cleans. And it helped my back from not hurting. Is that kocher?

[PFerrari]

When I do cleans (or power cleans), I try to not use a belt until I have to use a belt. Meaning - in my warm-ups I don't use a belt. Somewhere around 80-90% I will usually belt up depending on the day. But by all means, don't feel like a pussy because you wear a belt, even though there is a small sect of people who say that it is a sign of weakness.

[Schyluer]

I had back surgery a few yrs ago from a car accident and i know most people say if it hurts don't do it. Well if I followed that I wouldn't squat or even walk for extended periods of time. I just noticed the back pain almost dissappeared after I put the belt on.

[PFerrari]

Yeah, just be careful with the back. Know the difference between growing a bigger pair of balls and being stupid (often a fine line, and I've made the error before!) Wearing a belt is smart for you on almost every set given your injury.

[Schyluer]

If I got skinny wrists as I get heavier and heavier on things like the DL, Press, and Bench will my forearms and wrists just naturally fill out or do wrists and forearms require their own work to grow? Thanks in advance!

[PFerrari]

It will probably happen on their own. Especially on DL if you do double overhand, no hook grip. Do DONH grip for at least your warmups until it is too heavy.

[Schyluer]

Just thought I'd post about yesterday's workout. I squatted 210 fairly easy. I really feel like the calorie intake has immensely helped me. I travel with a cooler full of whole milk and 400 cal protein bars now. I just need to get better at sleeping. But I just wanted to say thank you for the advice.

[Schyluer]

I'm not feeling so well. I'm still headed to the gym. Should I still try to lift heavy?

[PFerrari]

http://youtubebroz.tumblr.com/post/21771219579