If your goal is to build muscle, our expert on the topic has been putting theories to the test in his training log here on conFITdent. You can check out his experiences and follow his journey to build muscle with this series.
Week 5 | Workout 13 | 5×5 Across
Foam Roll:
Calf, Quad, Hamstring, IT Band, Glutes, Pec, Lat (See Mike Boyle’s FSC 4.0 DVD and Defranco’s Core DVD)
Movement Prep:
Inchworm complex, KB Halo, KB Goblet Squat, KB Windmill, Overhead Band Wall Squat, Band Shoulder Dislocations, Lying Handcuffs, Lateral Band Walks, Single Leg Glute Iso Holds, T-Spine Bench Extensions, T-Spine Kneeling Rotations, Band Pull Aparts
Strength:
A1. Sumo DL work up to a 5 rep max – 325×5 repetitions
A2. Band W’s 3×12-15 – blue x 15 reps
B1. Bench 5×5 – 230 lbs for 5 reps x 5 sets
B2. Ab Wheel Rollouts 5x max – body weight x 12 reps for 5 sets
C1. Squat 3×5 – 205 for 5 reps for 3 sets
C2. Cable Kneeling Crunch 3×12-15 – 8 level x15 reps for 3 sets
Pushups – 100 total repetitions
Cool Down:
Band Hamstring Stretch, Box Hip Flexor Stretch, Box Glute Stretch, Wall Quad Stretch, Band Lat Stretch, Pec Wall Stretch
Why This Will Help Build Muscle
This is the metabolic disturbance workout of the week. It’s specifically designed to create a stress response that will eventually culminate with a PR at the end of the week.
The Results
I felt really good this workout. 325lbs on the sumo deadlift felt light. I had absolutely no lower back soreness afterwards, and was really greasing the pattern. I was really focusing on staying tight and packing the neck. Right now, we’re still experiencing quite the heat wave in the Midwest, so the gym has been a little warmer than usual. Even with a ton of chalk, I was still losing my grip by the 5th repetition. That was really my weak link on this lift today.
230lbs on the bench felt great. Although getting all 5 reps on sets 4 and 5 was challenging, I still didn’t feel completely exhausted. I easily had 2 or 3 more reps in the tank. I even performed a little “pump” work at the end of the workout with 100 total pushups spread out in 3 or 4 sets.
My squat is slowly coming around. The band around my knees is really helping me focus on recruiting the glutes as much as possible. The next day soreness usually just involves my posterior chain, no quads, which is a great sign. It’s funny though because last night there were two local high school football players squatting at the same time as me. Of course, they loaded the bar with 295, then 315, and then 325. I wish I would have filmed it. Knees buckling, quarter squat depth, chest bumping after PR’s, etc. It was all I could do not to laugh because I know they watching my pathetic 205lb squat attempts and chuckling.
Notes:
- I don’t know why I didn’t start foam rolling sooner. So many smart strength coaches have been telling me for 3 years to do it, and I never listened. My flexibility has increased, my recovery is much better, and I just feel better. I’ll never workout without foam rolling again. Honestly, now that I’m accustomed to it, it only takes 5 minutes. Do it.
- I really like deadlifting every other week. It doesn’t seem to drain me near as much, especially since I’m squatting 3 times per week.
- The only downside I’ve seen to this workout is my chest size has decreased.My chest has always been my weakest link, and has always needed special attention. The highest number of reps I hit during the week is 5 on the bench, and I’m a tricep-dominated bencher. Thus, I knew my chest size would suffer. I’ve contemplated throwing in a few “chest finishers” at the end of workouts 1 and 3 each week, but I really don’t want to screw the strength gains up. I performed 100 pushups this week, so I’ll see how workout #3 goes this week. If it goes as planned, I’ll probably start adding a few chest finishers.
For more information on the Texas Method and strength coach Mark Rippetoe, please visit his site Starting Strength.