Decided to go with the 5x5 to start and I'll say it's def kicking my ass... Love it... Def understand the days off now! Lol
MESO-Rx
Anabolic Steroids
5x5 workout
- Thread starter Gettinbigger76
- Start date
gb are you doing the stronglifts 5x5 program?
Im doing it right now and I love how hard my legs are.
Im doing it right now and I love how hard my legs are.
Yes sir.. 2nd week in and you're right, my legs are hard as shit...
The hard part for me at first was droping my squat to be able to do it 3x a week : (
also Im discovering I cant safely go Ass deep without my "butt wink" trying to figure it out but it might just be my long spine and long legs.
Anything lower then 90 has a butt wink.
also Im discovering I cant safely go Ass deep without my "butt wink" trying to figure it out but it might just be my long spine and long legs.
Anything lower then 90 has a butt wink.
Me too... I wasn't exactly sure where to start, since we up the weight 5lbs every workout and I didn't want to plateau too soon, but I think I might've started too low... Still not sure, but might play around with it, maybe go 10lbs per session
Gb check out my post on the greyskull lp. I think it would be exactly what you are looking for. Strength and power but also hypertrophy.
I also posted the plan used to get a friend of mines numbers up worked perfectly
I also posted the plan used to get a friend of mines numbers up worked perfectly
Ride the wave, the slower you go the more progress you will make. Its not a race, slow and steady.
Hell gslp has you only adding 2.5lbs per upper body session
Awesome...
I'm gonna go check it out. Thx SS!
What really helped me with the "butt-wink" is keeping an active spine throughout the squat. I had a tendency to relax my lumbar into the hole. Best cue for me was to stay tight at the top before initiating the squat.
Think of every movement as a train entering a tunnel. If you start/enter the movement/tunnel wrong, you won't miraculously correct your form mid-lift and exit the tunnel perfect. Instead you will maintain your current form good or bad throughout till the end of the lift.
So at the top where you un rack the bar, squeeze your ass and abs as hard as possible before initiating the lift. Yes, you will have to un-tense a bit to flex your knees but maintain the tight lower back into the hole and out.
If you don't have a lifting partner to cue you, you should download "coach's eye" for your phone so you can analyze the point where you butt wink. The rest is just good old practice makes perfect.
just think of it this way, if you can add 2.5lbs every session and you hit upperbody lifts twice one week, once the mext that is three times over a two week period. That is 195 lbs in a year. Even is you start 100 lbs under your max that is still a 95lbs increase in a year.
You should have a deep breath drawn into your stomach- not your chest! - with all core muscles and leg muscles fully contracted before you unrack the weight. If you wear a belt the belt should be tight enough that the air in your stomach is pressing your core tightly into the belt.
As you set The bar on your traps and prepare to unrack make sure your head is up and chest is tight... you should basically have your entire body situated as if the weight was on your shoulders before it is. The majority of injuries occur when walking the weight back to squat. Then drop your ass to grass you fucking pussies!
Love me some Brutus... Always the wordsmith!!!
Ass to grass for sure. Despite the popular myth atg is much safer for the knees.
Also a good exercises to help you strengthen your core is to blow out all the air in your chest and squat with no air. You will not be tight and it will force you to engage your core a ton. Now you will have to use extremely light weight and it is more of an assistant exercise and doesn't take the place of good ole atg squats
Also a good exercises to help you strengthen your core is to blow out all the air in your chest and squat with no air. You will not be tight and it will force you to engage your core a ton. Now you will have to use extremely light weight and it is more of an assistant exercise and doesn't take the place of good ole atg squats
I love It! Squats and deads tomorrow... I will alternate sets with and without air.
I usually do squats and then deads... I alternate days where I do deads first... it wears out my lower back so when I do squats I have to engage abs and obliques a great deal more to keep form.
Valsalva manuever, I use it every time. Also if you're gonna atg, you might as well high bar and get used to an Olympic style squat with a vertical torso. It transfers a lot to the front squat and overhead squat which transfers to the C&J and snatch.
If you're squats look like good mornings, you shouldn't be going atg. And stick to a powerlifting style.
Be careful you don't pass out on the heavy sets.
Ricardo
New Member
Thinking of giving the 5x5 a go I'm starting a cutting cycle tomorrow might give it a bash.. Starting to get a home gym together at the moment only have bench plates and bar on the root for a power cage waiting for one to come up
weighted chinup
Member
If you want to switch up your leg day sometime, instead of doing reg. deadlifts and back squat, do Romanian Deadlift and Front Squat. Start with RDL's, then move onto F.Squat right after.
I like this combination better for BB'ing goals...RDL's do a really nice job of hitting your back legs and Front Squats I find do a better job of growing out your quad sweep than back squat...another advantage is that there is less lower back involvement..muscle recruitment is about the same for both front and back but you can get the same effect as a back squat with even less weight on the bar. It's will also help you with your back squat, staying upright is a must for f.squat, which can help you out in your backsquat as well. ATG is a must imo..I like to squat with a plate underneath my heels...helps to maintain form and hit ideal depth as you become more fatigued.
And like @romaleos mentioned, f.squat skill will also transfer over to oly lifts, making you a more well rounded athlete.
Do 50 TOTAL reps of Romanian Deadlift and 50 TOTAL reps of Front Squat using an 8-10RM for both, while keeping rest periods fairly short, do your first set with a weight you can only get 8-10 reps for, then continue, getting as many reps as you can in each set (I usually get in 4-6 reps in the subsequent sets when I F.SQUAT with a 10RM...this is the ideal spot for me..). For front squat your rest periods will gradually get longer because of oxygen depletion.
These two lifts, with enough volume and heavy poundage's is a good enough leg day in and of itself
Finish off with some Leg.Ext and Leg.Curls and call it a day. Brutal!
