Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   The Guys' Lounge
TOPIC:  

edited due to content V



 
 
Search the
Message Boards:
Search
      Share
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


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!



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
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.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
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)
Fitness Minutes: (35,902)
Posts: 564
3/14/12 4:40 P

I read this and understand

*does 5 x 5 shrugs



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
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.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
3/14/12 10:19 A

And BTW, this is a GREAT program IMO.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
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%



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
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)


 
Page: 1 of (1)  
Search  



Share


 
Diet Resources: trx core workout | trx workout guide | trx bands workout
x Lose 10 Pounds by October 30! Get a FREE Personalized Plan