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KJFITNESSDUDE Posts: 15,787
3/21/12 11:38 A

So I took Amrsports suggestion and did Bent-Over BB Rows first then Deadlifts and I agree, much better for my lower back.

The problem I'm having are my weighted bench dips, I use standard weights and can't seem to pile on much more than 4x25 plates and they wobble. Also, five reps with the 100lbs is too easy and I got nothing from it. I'm replacing those with close-grip bench next workout I have triceps (Next Monday).

KJFITNESSDUDE Posts: 15,787
3/16/12 9:08 A

I did a preview of the 5x5 this morning, I did BB Clean & Press first with 50%, then 75%, then full load sets 3-4-5.

I did additional shoulder work but my shoulders were spent from the initial workout.

I am SOOOOOO FREAKIN WIDE!

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3/16/12 8:14 A

Well, you're getting a power rack, talking 5x5, so I really like where this is going. heh.

KJFITNESSDUDE Posts: 15,787
3/15/12 10:04 A

hmmmm.....thinking.....
Thanks!



see how I'm thinking in my profile pic!?

Edited by: KJFITNESSDUDE at: 3/15/2012 (10:05)
ARMSPORTS Posts: 1,310
3/15/12 8:51 A

Deads will tire out the lower back too much, making bentover rows less effective or potentially dangerous. I'd actually prefer deads on a different day then squats as well but that requires more tweeking.

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3/14/12 6:58 P

Curious, why rows before deadlifts? Wouldn't you want to be able to give deads maximum effort?

ARMSPORTS Posts: 1,310
3/14/12 6:40 P

Thinkin'...scratch the shrugs and put in BB rows (before deadlifts). Change cleans/press to BB clean and press. Great move, like an upper body squat!

HUSKERLAND3 SparkPoints: (22,436)
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3/14/12 4:40 P

I read this and understand

*does 5 x 5 shrugs

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3/14/12 3:45 P

Curious, why shrugs?

KJFITNESSDUDE Posts: 15,787
3/14/12 3:36 P

After some thought:

Workout "A"
Exercise...........Set 1........Set 2........Set 3........Set 4........Set 5
Squat................50%.........75%....
......Max.........Max.........Max
Bench...............50%.........75%.....
.....Max.........Max.........Max
Deadlift.............50%.........75%....
......Max.........Max.........Max
Shrugs..............50%.........75%.....
.....Max.........Max.........Max

Workout "B"
Exercise...........Set 1........Set 2........Set 3........Set 4........Set 5
Heavy Cleans...50%.........75%..........Max.....
....Max.........Max
Press................50%.........75%....
......Max.........Max.........Max
Weighted Dips..50%.........75%..........Max........
.Max.........Max
Chin ups............5+.............5+..........
..5+.............5+............5+..

Cardio Sun-Tue-Thurs

KJFITNESSDUDE Posts: 15,787
3/14/12 3:21 P

Yeah, weighted Dips is what my head says to do.

I haven't ruled out chin-ups yet, though.

ARMSPORTS Posts: 1,310
3/14/12 2:52 P

Good, but I'd ditch the squat in workout two and add in bentover rows. Use dips and chins for arms.

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3/14/12 10:19 A

And BTW, this is a GREAT program IMO.

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3/14/12 10:14 A

I think the rule is that if you cannot complete 5x5 (even 4 reps) the first time, you keep the weight the same, if you fail the next time, you deload 10% and begin the progression again.

KJFITNESSDUDE Posts: 15,787
3/14/12 10:02 A

Right, I sorta knew that about the progression part. It's the same I think if you can't handle more than 1 or 2 reps on last set then you decrease your max by 10 to 15%

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3/14/12 9:48 A

Yes, I do a slight variation, but I still consider it 5x5. I don't do power cleans due to lack of space, but I'm working on that now. Do whatever works for you as far as rest periods. I think the general rule is no more than 3 minutes. I usually need about 3 minutes to recover before going into my final work set especially on squats and deads.

I would also recommend doing chins and pull ups instead of tricep and curls. But some people have a lot more fun with curls and tricep isolation moves, so I get that. I'm guilty of curling from time to time myself. heh. If you can do more than 10 pull ups in a set, consider getting a weighted vest or tying plates to a belt to increase strength. Weighted dips are good too.

One thing to mention is progression. If you complete all 5 reps in the final work set, you are to increase weight for that move for the next workout. For squats and deads, typically try to go up 10 pounds and upper body (bench and press) go up 5 pounds.

KJFITNESSDUDE Posts: 15,787
3/13/12 3:06 P

edited

Edited by: KJFITNESSDUDE at: 4/2/2012 (13:58)
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