Pilates Question:

[ziggy]

Just kidding about the pilates question. Truthfully, I just started a 5x5 workout today and boy, I can tell that I am going to be hurting for awhile. I have been out of the gym for about 5 months. I tried to start off slow but, I couldn't. I am keeping a journal of a twelve week program and will post stats weekly so you can see my hopeful progress. Plus this is an incentive for me to stay on track with both my diet and training.

Day 1: wt. 240.5lbs. bf%24 (don't laugh, my feelings hurt easily)
Squats 5x5 - - 225,245,285,300,310 (about puked, use to be able to do 450)
Deadlifts 5x5 - - 225, 245, 285, 295, 295 (ouch my sore back)
Calf raises 5x10 - - whatever 10 plates on the stack is?
Leg raises 5x10 - - ahh ab work
decline situps 5x10-20 - - 20,15,10

In defense to my unsightly physique, it was my girlfriend's fault; I finally had to put my foot down and take care of myself. Also I am doing this program without any juice. Wish me luck!
~Ziggy~

 

[Freddy]

What does "225,245,285,300,310" mean? You used different weight for each set?

Thats ok for the Friday workout, but the Monday and Wednesday workouts are supposed to be done with the same weight for each set.

Thats 5 sets of 5 reps with the same weight.

Also, where is your upper body pressing? There is supposed to be some kind of bench or shoulder press.

Heavy deadlift day is supposed to be done with light squats. I'm assuming you did heavy squats today.

I'm not sure how you guys are olympic squatting way more than you're deadlifting, but I'm guessing its because you are doing quarter squats.

Your ass is supposed to be well below your knees at the bottom of the squat, are you doing this?

 

[J DUB]

I'm not sure how you guys are olympic squatting way more than you're deadlifting, but I'm guessing its because you are doing quarter squats.

Yeah really, no way folks are oly squatting more than DL.

 

[kasper2133]

My weights on OL squats are closer to my bench than deadlift. Is that normal?

 

[Beefy]

Everybody talks
Shit about how much they bench
Squats are left behind

Haiku

 

[ziggy]

hey bros; lighten up a little bit. My program is not word for word what everyone posted. My 5x5 workout is based on some of what has been posted and some of my own thoughts. If everyone did the exact same workout routine then there would be no advances in training. My goals are not the same as everyones.

Day 2: wt. 239.5, bf% 24.9
Incline bench 5x5 - - 155,185,205,205,205 lbs
Seated dumbell shoulder press 5x5 - - 55,60,60,55,55
Low pulley bicep curls 5x10 - - 130,140,145,150,140
Tricep pushdowns 5x10 - - 140,150,160,150,140
Bentover lat raises 3x10-15 - - 15x15,20x12,25x10

 

[Grizzly]

hey bros; lighten up a little bit. My program is not word for word what everyone posted. My 5x5 workout is based on some of what has been posted and some of my own thoughts. If everyone did the exact same workout routine then there would be no advances in training. My goals are not the same as everyones.

Of course, you clearly missed the entire premise and mechanism of action of the 5X5. It is clear in your refusal to follow the proper loading scheme, which is the REASON the damned program works.

 

[Phreezer]

Grizz is right.. You can deviate a little from the program.. but what you are doing is some weirdly bastardized program that doesn't even really resemble 5X5 anymore. If you want the benefit of the 5x5 program.. you should stick to the original program as close as possible... once you complete the program and learn something about it and your body.. Then you can tweek it a little to meet your needs...

Listen To Grizz... The loading and Push pull scheme is set up the way it is for a reason...

 

[Freddy]

My weights on OL squats are closer to my bench than deadlift. Is that normal?

Kasper, don't worry bud, thats not uncommon in the beginning.

A properly done Oly squat is a HUGE range of motion, so even though you're using strong muscle groups (posterior chain, quads, etc) your weights will be lower to begin with.

Thats to be expected. Bust your ass, and work hard, and soon it'll be higher.

I get worried when I read the forums and I see people "squatting" with way more weight than they can deadlift. This usually means there is a whole 'lotta quarter squatting going on.

Unless you're well above 20 percent bodyfat, there is just no way you can Oly squat that much compared to your deadlift, unless your deadlift has been hurt or limited in some way.

Squat deep and hard, big guy.

 

[Gavin Laird]

Whereas the deadlift blessed / Squat cursed amongst us can DL 70 or 80Kg more than they OL squat...hehehehe. Somebody tell me how to shorten my legs and live?

Cheers,

G

 

[Freddy]

Whereas the deadlift blessed / Squat cursed amongst us can DL 70 or 80Kg more than they OL squat...hehehehe. Somebody tell me how to shorten my legs and live?

Cheers,

G

Haha, you're an outlier because of all your injuries. Like I said before, I'm assuming the athlete doesn't have a billion torn/pulled muscles, Amigo.

I will say you are looking much, much bigger lately, dude. Perhaps I need to be doing what you are.

 

[Gavin Laird]

Freddy,

I am 115Kg today (253lbs). I will probably be 120Kg by the end of March.

I am training like this...HS = high strain (max effort) LSSF = low strain synaptic facilitation (skill work) GPP/H = BBing type workouts.

Day 1.
1. Upper GPP/H Vertical plane pull and side delts etc.
2. Lower LSSF

Day 2.
1. Upper LSSF - Bench or speed bench with bands.
2. Lower GGP/H - Belt squat and Romanian DL supersets.

Day3.
1. HS Upper (BENCH). 2. HS Lower (ROTATES).

Day4.
1. Lower LSSF (OL Squat).
2. Upper GPP/H (Hor plane pulling, medial delts, traps, tris)

Day5.
1. Upper LSSF (Bench)
2. Lower GPP/H (Belt Squat or step ups AND Rom DL or glute hams)

Day6.
1. Upper GPP/H (Chins, DB presses, Push press behind neck for a triple)
2. Lower LSSF (OL Squat)

Day7.
1.Upper LSSF (Bench)
2. Lower GPP/ H (Belt squat / glute hams and hips)


Almost all of LSSF lower days I OL squat for singles, doubles or triples 80-95% 1RM. I do a total of between 6 and 12 reps.

Almost all of LSSF Upper days I flat bench for singles doubles or triples 85-95%1RM. I do a otal of between 9 and 18 reps.

Every third week I pull heavy on high strain day off the floor. HS Upper is ALWAYS a ME flat bench. Other weeks I high box squat, pin pull or similar on HS Lower day. One LSSF lower day a week I power snatch and or powerclean for lots of singles. Lower GPP/H days uaully involve a couple sets of belt squat and a some glute hams or hips. I train 2-3 times a day, and only really take days off after I have pulled heavy in every 3rd week.

Thats about it, thats why I'm growing.

G