So here's the results from the 5x5 program Chris and I have been following over the last 6 weeks prior to my trip to Linz.
Here's the improvements on each exercise.
For me, this means that I've improved im 5rm by the following:
After the deloading-week, we'll employ more Kettlebell-training again to improve the cardiovascular system. Also, as not to lose all that strength we built up during the 5x5 program, we'll add one heavy lifting session per week, where we'll either focus on the big three (deadlift, bench, squat) or just deadlift. I still need to make my mind up on that.
So long,
take care
Here's the improvements on each exercise.
- 'begin' is obviously the weights we started out with.
- 'end' shows the heaviest weight we used to do a full set. Any set with a heavier weight that wasn't done for 5 reps is not listed here.
- 'c' and 'l' are used to mark 'c'hris and 'l'ukas respectively
begin(c): end(c): begin(l): end(l):dl... deadlift / pu... pull-up / r... rows / cp... clean & press / fs... front squat / bp... bench press
dl: 80.0-100.0kg 97.5-117.5kg 100.0-120.0kg 120.0-140.0kg
pu: 0.0-10.0kg 5.0- 15.0kg 0.0- 10.0kg 7.5- 17.5kg
r: 50.0-60.0kg 80.0- 90.0kg 50.0- 60.0kg 80.0- 90.0kg
cp: 40.0-50.0kg 50.0-60.0kg 40.0-50.0kg 50.0- 60.0kg
fs: 40.0-50.0kg 47.5-67.5kg 50.0-60.0kg 80.0-100.0kg
bp: 60.0-75.0kg 70.0-90.0kg 60.0-75.0kg 67.5- 85.0kg
For me, this means that I've improved im 5rm by the following:
- Deadlift: 20kg, ~17%
- Pull-Up: 7.5kg, ~75%
- Row: 30kg, ~30%
- Clean&Press: 10kg, ~20%
- Front squat: 40kg, ~50% --> I started out way too light here, so the result is meaningless here
- Bench press: 10kg, ~13%
After the deloading-week, we'll employ more Kettlebell-training again to improve the cardiovascular system. Also, as not to lose all that strength we built up during the 5x5 program, we'll add one heavy lifting session per week, where we'll either focus on the big three (deadlift, bench, squat) or just deadlift. I still need to make my mind up on that.
So long,
take care
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