5x10 wow, I'm sore

[azazul]

5x10's
My joints and tendons started killing me recently from all the heavy lifting.
So I decided it was time to lower the weight and up the reps.
I'm really starting to cut up using 5x10 to failure, usually keep the weight around the same might even decrease slightly to get my 10.

But I have not been sore like this since I started working out.

 

[raysugar1234]

5x10's
My joints and tendons started killing me recently from all the heavy lifting.
So I decided it was time to lower the weight and up the reps.
I'm really starting to cut up using 5x10 to failure, usually keep the weight around the same might even decrease slightly to get my 10.

But I have not been sore like this since I started working out.

5x10 on all exercises? What's your workout plan look like? Where you running a 5x5 before this?

 

[kakewak]

How long have you been implementing this ?

 

[JackC4]

5x10's
My joints and tendons started killing me recently from all the heavy lifting.
So I decided it was time to lower the weight and up the reps.
I'm really starting to cut up using 5x10 to failure, usually keep the weight around the same might even decrease slightly to get my 10.

But I have not been sore like this since I started working out.

I've been working something like this for chest, mainly barbell exercises due to aching shoulder and nagging elbow. Flat, incline, decline bench.
I try to put all the emphasis on muscle contraction, and perfect form. Been doing this once a week and then I do heavy dumbbells once a week as well, they don't cause me any discomfort.

 

[03xx52]

You could drop the weight further and do pause reps at 5x10. I run 5/3/1 then finish the main lift and do 5x10 at a low weight on the same lift. I really like it.

 

[azazul]

5x10 on all exercises? What's your workout plan look like? Where you running a 5x5 before this?

yes ive been doing this on all exercise
I go by feel mostly nothing really in stone.
Last week was Monday chest/tri
flat barbell bench then dumbbbell
then incline then dumbbell incline.
Dumbell flys, cable crossovers,
So 30 sets for chest
then Tri's -- skullcrushers, rope extensions, dips (usually I'am toast after that)
so 15 sets for tri.

tuesday legs
rear barbell squat
leg extensions
leg curls
dumbell lunges
calf extensions or whatever that machine is called to work calf
abs

pretty close to barfing this leg day

Wednesday off, very sore

Thursday
Shoulders
dumbbell press
barbell press
dumbbell front raises
dumbbell lateral rasies
reverse machine flys
shrugs
35 sets for that day

friday back and bi
lat wide grip pull down
close grip under hand pulldown
seated row
t bar row
dumbbell row
barbell row
30 sets

bi's
standing ez curl
standing dumbbell curl
seated dumbbell curl
cable curl
preacher curl

25 there..burnt from doing back prior


that is my typical week I mix it up obviously and sometimes I go in on Sunday or Saturday and hit a muscle group from earlier in the week.

 

[azazul]

How long have you been implementing this ?

going on week 2 tomorrow

 

[johnnyBALLZ]

yes ive been doing this on all exercise

I go by feel mostly nothing really in stone.

Last week was Monday chest/tri

flat barbell bench then dumbbbell

then incline then dumbbell incline.

Dumbell flys, cable crossovers,

So 30 sets for chest

then Tri's -- skullcrushers, rope extensions, dips (usually I'am toast after that)

so 15 sets for tri.



tuesday legs

rear barbell squat

leg extensions

leg curls

dumbell lunges

calf extensions or whatever that machine is called to work calf

abs



pretty close to barfing this leg day



Wednesday off, very sore



Thursday

Shoulders

dumbbell press

barbell press

dumbbell front raises

dumbbell lateral rasies

reverse machine flys

shrugs

35 sets for that day



friday back and bi

lat wide grip pull down

close grip under hand pulldown

seated row

t bar row

dumbbell row

barbell row

30 sets



bi's

standing ez curl

standing dumbbell curl

seated dumbbell curl

cable curl

preacher curl



25 there..burnt from doing back prior





that is my typical week I mix it up obviously and sometimes I go in on Sunday or Saturday and hit a muscle group from earlier in the week.

Damn that's a lot of volume!!

 

[pumpingiron22]

Give you alot of credit bro last time I did That program I hurt my Rotator cuff, Still not the same to this day

 

[azazul]

Give you alot of credit bro last time I did That program I hurt my Rotator cuff, Still not the same to this day

were you lifting to heavy?

 

[raysugar1234]

Give you alot of credit bro last time I did That program I hurt my Rotator cuff, Still not the same to this day

Rotator cuff is easy to injure.. I always do rotator cuff exercises before every workout... If you injure them your out of the gym and can't do any upper body exercises for a few months.. I have really strengthened mine from them and I always try to tell everyone they should include them in there routine. Very important imo... But I know a lot of people who don't bother with them or even warm up.. Both important, I warm up with side and front lateral raises for shoulders as well. I have injured my shoulder and it used to click so I'm always extra careful.

 

[JackC4]

Rotator cuff is easy to injure.. I always do rotator cuff exercises before every workout... If you injure them your out of the gym and can't do any upper body exercises for a few months.. I have really strengthened mine from them and I always try to tell everyone they should include them in there routine. Very important imo... But I know a lot of people who don't bother with them or even warm up.. Both important, I warm up with side and front lateral raises for shoulders as well. I have injured my shoulder and it used to click so I'm always extra careful.

Amen brother, as I get older I'm taking the time for these exercises and a proper warm up.

 

[azazul]

well, I think i fucked something up.
either that or its tendonitis

anything I try and curl with my left arm hurts like a mofo from my my shoulder down to my forearm
did chest yesterday and killed it!

Today back and bi fucking hurts, very hard to even lift the 20lb baby off the ground it's that weak and hurt.

Any recommendations besides resting it?

 

[raysugar1234]

well, I think i fucked something up.
either that or its tendonitis

anything I try and curl with my left arm hurts like a mofo from my my shoulder down to my forearm
did chest yesterday and killed it!

Today back and bi fucking hurts, very hard to even lift the 20lb baby off the ground it's that weak and hurt.

Any recommendations besides resting it?

Take at least a week off, I have had similar pain in my left arm, it went away after I rested about a week. I doubt it is anything serious, but don't quote me on that... Mine hurt like that when I was doing too much volume too many days in a row... Pull ups to be exact....

 

[azazul]

Take at least a week off, I have had similar pain in my left arm, it went away after I rested about a week. I doubt it is anything serious, but don't quote me on that...

Yeah If I rest it for a day its better, 2 days even better, can't make it past 2 days off from the gym lol

I can kill it with ez curl bar
dumbell curls hurt
cable curls hurt
preacher curls hurt.

if I flex, hurt.
right in that arm crotch area for lack of a better word

 

[Bubba8]

Rotator cuff is easy to injure.. I always do rotator cuff exercises before every workout... If you injure them your out of the gym and can't do any upper body exercises for a few months.. I have really strengthened mine from them and I always try to tell everyone they should include them in there routine. Very important imo... But I know a lot of people who don't bother with them or even warm up.. Both important, I warm up with side and front lateral raises for shoulders as well. I have injured my shoulder and it used to click so I'm always extra careful.

Sir if you don't mind me asking . What exercises do you use when warming up for your rotator cuffs? I have bad shoulders as well.. I went had cortisone shots about year and half ago and all has been good, but I always worry about injury.. Thks for any advice really appreciate it..

 

[raysugar1234]

Various exercises with 5 pounds dumbbells after I hit the speed bag for a little while.

 

[raysugar1234]

You can google rotator cuff exercise or I can post a video or two. They are kinda hard to explain.

 

[MindlessWork]

Damn that's a lot of volume!!

Definitely crazy volume, no wonder why there's issues...body needs more recovery especially when you are older.

I've been there done that and I'm 51 chasing 20 haha

 

[raysugar1234]

i just realized this thread is over a year old.