I ditched the Weds squatting and just deadlifted then. But 5x5 took me to five plates so it works. Make sure you eat in excess, sleep as much as possible and push through workouts.
Weight Lifting/Body Building/Strong Man/Training thread
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I ditched the Weds squatting and just deadlifted then. But 5x5 took me to five plates so it works. Make sure you eat in excess, sleep as much as possible and push through workouts.
Yeah I can tell it's working. My pants fit correctly now due to me actually having an ass. :rofl:
Are you sore or do you not have the energy?
So what schedule did you use on 5x5? I'm sure you started out being able to loft alot more than I can. It's kinda mental to I guess since when I get heavier and get tired I don't feel my core engage as much so I throw a belt on and it instantly helps. I don't want to wear a belt for every set but I don't want to hurt myself either, mainly aggrivate my low back.
Some days I'm sore but not usually unless I do a bunch of extra legs stuff. Energy in the other hand I gas out after a few sets. I take preworkout but I'm not a morning person and that's the only time I have to lift is early. I'm sure the crap sleep I get at night doesn't help
Oh last thing...how do you get videos onto this forum? I've got some videos of my squats and need to get some of bench but no clue how to get from the phone to the Internet to the forum.
Eating is the biggest thing, I don't have the cleanest diet, but when I don't eat good i don't move weight good. Not eating or not eating what you need is like running bad gas in your car. Just doesn't have what it needs to perform.
I would lift the M/F routine as per 5x5, and then on W I would do incline press and deadlifts. Later I swapped the 5x5 deads for Ort/Mag but thats it
You are doing a linear program, it hinges on you eating in caloric excess. Dirty calories or clean, just eat.
And many years ago when I started it, I was barely doing the bar.
I will say i haven't been eating as much and haven't been using anything other than a pre workout. Maybe I need to start
I upload to Youtube. Best quality and easiest.
I dont know your diet but Try cutting back on sugar. You will be much less fatigued. There are days that I eat zero refined sugar. Soda and energy drinks will crush your stamina too. Try black coffee & citrulline before you workout. Sometimes I feel like I could run through a wall, even at the end of my routine.
Most days I drink 2 protien shakes. Between them is 71g protien & 1400 cal
Jesus what the hell are you drinking for protein that your getting 1400 cals.
Did legs oh they are gonna hurt.
5 min on stair master for warmup and 1p min of stretching and rolling.
Squats
Bar x5
95 x5
135 x3
160 x5s x5r
Leg press
90 x 3s x 10
140 x 10
180 x 20...all I had for that last one...did bench between sets
Single leg ext.
30 x 3s x 15r per leg
45 x 2s x 20r right leg to try and spur some growth on the lower right quad
Hammy curls single leg
30 x 2s x20r
Some row machine thing...really let's me hammer the middle back.
95 x 5s x 5r
5 min stair master as fast I could for a finish. Stretch and roll and my legs are sore.
Did legs oh they are gonna hurt.
5 min on stair master for warmup and 1p min of stretching and rolling.
Squats
Bar x5
95 x5
135 x3
160 x5s x5r
Leg press
90 x 3s x 10
140 x 10
180 x 20...all I had for that last one...did bench between sets
Single leg ext.
30 x 3s x 15r per leg
45 x 2s x 20r right leg to try and spur some growth on the lower right quad
Hammy curls single leg
30 x 2s x20r
Some row machine thing...really let's me hammer the middle back.
95 x 5s x 5r
5 min stair master as fast I could for a finish. Stretch and roll and my legs are sore.
Naked Mass & PlantFusion chocolate. Its 1,370 combined not counting the peanut butter i add for flavor in the naked mass.
Bench last night
260x2sx10r
260x8
260x6
280x4
275x3sx4r
225x12
Cable flys
70x2sx15r
70x2sx12r
Weighted dips
100x5sx3r
BWx2sx10r
Stair mill till sweaty
Hiit on the bike
260x2sx10r
260x8
260x6
280x4
275x3sx4r
225x12
Cable flys
70x2sx15r
70x2sx12r
Weighted dips
100x5sx3r
BWx2sx10r
Stair mill till sweaty
Hiit on the bike
Deads
295x8
345x5
belt on
405x6
405x5
355x10
305x15
Lat pull downs
150x10
160x10
170x10
180x8
Tried to do some semi up right dumbbell rows
100x8.... F-that im tired
Rower
500m 2:03 level 10
Elliptical
5 min level10
Stair mill
3:30 min level10
Rolled and stretched. Felt really good.
295x8
345x5
belt on
405x6
405x5
355x10
305x15
Lat pull downs
150x10
160x10
170x10
180x8
Tried to do some semi up right dumbbell rows
100x8.... F-that im tired
Rower
500m 2:03 level 10
Elliptical
5 min level10
Stair mill
3:30 min level10
Rolled and stretched. Felt really good.
Friday squats,knees were hurting so I went light. 115x20,135x10,185x10,205x10,225x8. Leg press machine,leg extension machine,and various machines. Cardio. Yesterday incline 135x10,185x10,225x6x3. Decline 225x10x4. Dips. Push-ups. Triceps. Cardio. Today pullups10x4. Rows 155x10x4. Upright rows 100x10x4. Lat pulldowns. Shoulder dumbell press 60#x10x4. Arnold press 55#x10x4. Farmers walks. Cardio.
Had Wendy's for lunch. Planned to make steak for dinner and some friends came over so we had pizza and I had a few dark beers...that combo did not work out so well for me. Need to get back to clean eating but man is it hard to eat clean when you've got a pregnant wife. Need to stretch and roll some more though, found a few tight spots. Any of you guys own lacrosse ball or a peanut?
I have a spiky lacrosse ball that I affectionately refer to as satans testicle... It really hurts
Strict OHP
95x10
115x5
135x5
155x3
175x2
185x1 Holy Sh*t a pr finally
205x2sx1r lots of leg drive, slowly as I could lowered the bar and racked it
185x1 strict
175x2
155x6
135x10
Close grip feet up bench
205x10
2253sx10r
225x6
Superset barbell curls and skull crushers
curls
65x10
85x3sx10r
Skull crushers with ez curl bar
25'sx10
35'sx3sx10r
Dead treadmill sprints
6-7 rounds
Strict OHP
95x10
115x5
135x5
155x3
175x2
185x1 Holy Sh*t a pr finally
205x2sx1r lots of leg drive, slowly as I could lowered the bar and racked it
185x1 strict
175x2
155x6
135x10
Close grip feet up bench
205x10
2253sx10r
225x6
Superset barbell curls and skull crushers
curls
65x10
85x3sx10r
Skull crushers with ez curl bar
25'sx10
35'sx3sx10r
Dead treadmill sprints
6-7 rounds
I just picked up a roller. Its hard plastic with foam spikes and nubs. Hurts like a mofo on my hammies.
Squats
135x8
185x4
205x6
205x5
205x5
Deads
135x10
185x3
225x3
285x6
285x5
No accessories today thank God.
Squats
135x8
185x4
205x6
205x5
205x5
Deads
135x10
185x3
225x3
285x6
285x5
No accessories today thank God.
Well I've got issues I can't see...did squats this morning and my low back is just fkin tight. Not sure if I have butt wink mixed with lack of mobility/tight muscles or what but I got all kinds of pain this morning. After it hurt 2 in a row I racked the bar and was done...emotionally defeated. So went and did leg press, leg extensions and dumbell lunges...that did them in.