Thanks Bod :thumb:

Will be nice to inspire each other through the sticking points & discuss different ways to reach our goals :thumb:


To answer your question from the other workout thread, yep, ive got those little 0.5Kg plates :thumb:. Also got 1,1.5,2,5,7.5,10 & 20KG, was an old Bodysculpture set i bought in 1984 :doublesho, how's that for value for money

Im bloody itching to buy an Olympic set once i get to my standard bars limits (i think the forums say around 120KG is the safe limit, so will be a little while yet)

 

Re post to start us all off

Sat 5X5

Squat 108KG/243LB 5X5

Bench Press 83KG/186.75LB 5X5 last two sets were hard, getting 5 reps was a reall bugger (had to hate the weights GRRRRRRR! )

Bent over Row (Over hand grip) 75KG/168.75LB 5X5

Another 2KG/4.5LB added to all exercises for next week :thumb:

 

Man i miss my gym days. I used to train at ironworks in kings norton ( Birmingham ) haven't been for maybe 3 years. I lost motivation when my training partner gave up. Does anyone do super sets or tri sets? a super set being say incline bench followed immediately by incline flyes. tri sets being just that, three sets of different excersizes, targeting the same muscle group. Feel the burn! DO NOT do these all the time as you WILL burn out. Just occasionally to shock things up. We used to get funny looks running from one part of the gym to the other! but, who cares. That pumped up swolen feeling you get after leaving can only be beaten by female company.

 

ITHAQVA: Thats why I'm so glad I brought my own gym, cant see me ever getting rid of it so value for money is amazing. I havent uploaded it yet but I moved my Rack Sunday so now I can get my car in the garage, its a tight fit but its in and has enough space to work on.

I reconmend those small weights to everyone, they are perfect for arms as I find stepping up 2.5kg on each arm on say Dumbell Curls is too much but 0.5kg on each arm is doable.

President Swirl I normally do straight training for strength but when I have trained rugby players (90% of people I train are rugby plaers) and they get near the start of the season I start using drop sets for a few weeks to build up their Lactic Acid Torrelence and I use supersets but for antagonistic body parts, that way you can keep the rest low, 30-60 seconds, whcih keeps the heart rate up but still allows you to move resonable weights. Try a Back / Chest Super Set workout and then you feel hugh walking out the gym.

My absolute favorite for Rugby players or anyone in a contact sport is the circuit of death as its now named. 10 Squats, 30 secs Rest, 10 Chin Ups, 30 secs Rest, 10 Deadlifts, 30 secs Rest, 10 Dips with added weight, 2 mins Rest then repeat 3 more times. Try and complete as close to 20mins as possible

 

Mondays Workout:
Squat 120kg 3 x 5
Seated Shoulder Press 52.5kg 5,5,5,4,3
Deadlift 152.5kg 1 x 5

Wednesdays Workout:
Squat 122.5kg 3 x 5
Bench Press 102.5kg 5,5,5,4,3
Bent Over Rows 80kg 5,5,4,4,4 3 weeks and still didnt hit weight so deload by 20% so next time 64kg and build back up.

Fridays Workout:
Box Squats: 125kg 3 x 5 (14" Box)
Seated Shoulder Press: 52.5kg 5,5,5,5,5
Conventional Deadlift: 157.5kg 1 x 3

 

Monday 5X5

Squat 110KG/247.50LB 5X5

Standing overhead Press 56KG/126LB 5X5 (last set was very hard)

Dead Lift 110KG/247.50LB 1X5

Another 2KG/4.5LB to add to all exercises :thumb:


Bod, what would be a sensible goal for the front press (Good Form) single lift?

 

Monday:
Squat 127.5kg 3 x 5 - The weight didnt feel heavy but God I was slow off the box, I had no power so maybe a will use a few more sets next time t warm up.
Bench Press 102.5kg 5,5,5,5,5 was please to get 5 x 5 as last time was hard.
Bent Over Rows 70kg. Was going for 65kg but decided on 70kg so I can keep using the biggest plate to keep my body exactly the same angle.

ITHAQVA: Alot of people say the shoulder press is more important than the Bench Press and alot of Powerlifters say that Shoulder Press strength carries over to Bench Press but not the other way around.

Charles Poliquin states this for his recommendation on Shoulder Strength Ratio. "The weight done for 8 reps on each dumbbell should represent 29 percent of the close-grip bench press measure. In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65’s for 8 reps in the seated dumbbell overhead presses.
He also states in his Muscle Balance Ratio that the Press Behind the Neck should be 66% of your Close Grip Bench Press.

I dont recommend behind the neck press to anyone and you should be able to press more the standard way but hopefully this gives you an idea.

 

Thanks for the info Bod :thumb: :thumb:

Agree on the behind neck press, I’ve not had any problems but have read of so many with shoulder problems possibly caused by this movement, does feel a little unnatural when executed, i prefer front now.


My last 5x5 i got stuck on 60KG/135LB for 5X5 reps however i didnt deload, this time i'll follow the rules a bit :thumb:

 

What is 5x5?
I hear people talking about it all the time. I assume its 5 sets of 5 reps?
But do you stick to one bodypart with it or mix it up?

I have a pretty good routine but trying something new never does any harm

 

Typical 5X5 routine:

Week 1

MONDAY

SQUAT KG ____ ____ ____ ____ ____
BENCH PRESS KG ____ ____ ____ ____ ____
BENT OVER ROW KG ____ ____ ____ ____ ____

WEDNESDAY

SQUAT KG ____ ____ ____ ____ ____
OVERHEAD PRESS KG ____ ____ ____ ____ ____
DEADLIFT KG ____

FRIDAY

SQUAT KG ____ ____ ____ ____ ____
BENCH PRESS KG ____ ____ ____ ____ ____
BENT OVER ROW KG ____ ____ ____ ____ ____

WEEK 2

MONDAY

SQUAT KG ____ ____ ____ ____ ____
OVERHEAD PRESS KG ____ ____ ____ ____ ____
DEADLIFT KG ____

WEDNESDAY

SQUAT KG ____ ____ ____ ____ ____
BENCH PRESS KG ____ ____ ____ ____ ____
BENT OVER ROW KG ____ ____ ____ ____ ____

FRIDAY

SQUAT KG ____ ____ ____ ____ ____
OVERHEAD PRESS KG ____ ____ ____ ____ ____
DEADLIFT KG ____

You usually do 10 weeks of the above alternating week 1 workout then week 2 etc.. Adding weight after 5 sets of 5 reps achieved on any exercise.

There are many variations of this workout & normally you just use multi joint exercises.

Site to help give more info here: http://stronglifts.com/

PDF of the principles/techniques' etc...http://gainmusclesize.files.wordpress.com/2008/12/stronglifts-5x5.pdf

I havent put the weights in as this is something you'll decide at the beggining with the info supplied from the pdf & website. :thumb:

the above is just an example, once ive done 10 weeks i'll change some of the exercises & do another 10 weeks etc...

 

Starting Strength is the original and the best (Well Bill Starrs 5x5 is the original, but I like the Rippetoe version :lol: )

I started with SS and now my lifts are....

Squat 320
Bench 200
Deadlift 265
OHP 105

 

Starting Strength is the original and the best (Well Bill Starrs 5x5 is the original, but I like the Rippetoe version :lol: )

I started with SS and now my lifts are....

Squat 320
Bench 200
Deadlift 265
OHP 105

I think Stronglift (SL) did get most of his info from Starting Strength (SS) but I will always start beginners on Stronglift 5 x 5 simply as it gives them more volume to practice their form and once you deload twice you move to 3 x 5 which is basically SS anyway. Also the Clean is a very technical exercise so for beginners I like Rows.

If those numbers are lbs, nice lifts, if those numbers are kgs then I sulute you Sir :thumb:

 

Wednesday Workout:
Box Squats: 130kg 5, 3, 3
Seated Shoulder Press: 55.0kg 4,3,3,3,3
Conventional Deadlift: 157.5kg 1 x 2

This workout was far from my best but my rens are arriving today my the UK for 3 weeks so thought it was abit harsh to train at night while their here so trained at 6am and felt like ****. Had to ge up between squats to stop myself falling asleep sitting down. The downlifts I tried once and couldnt even get the weight up but then tried again and got 2 reps when I was aiming for 4, not good

 

Wednesday Workout:
Box Squats: 130kg 5, 3, 3
Seated Shoulder Press: 52.5kg 4,3,3,3,3
Conventional Deadlift: 157.5kg 1 x 2

This workout was far from my best but my rens are arriving today my the UK for 3 weeks so thought it was abit harsh to train at night while their here so trained at 6am and felt like ****. Had to ge up between squats to stop myself falling asleep sitting down. The downlifts I tried once and couldnt even get the weight up but then tried again and got 2 reps when I was aiming for 4, not good

Tired or no mate, they aren't shoddy weights your humping at 6am, way to go BOD!!! :doublesho

How do you rate seated shoulder presses over standing Bod?

I'm getting close to 60Kg for 5X5 reps, in your experience how heavy does the average guy go on the barbell, don't know why but just don't see myself going much heavier than 75-80KG for reps with good form. Sorry for the silly questions but I've never trained with anyone so what I've achieved is all on my own with the help of some good reading.

 

Thursdays 5X5

Squat 112KG/252LB 5X5

Bench Press 85KG/191.25LB 5, 4, 4, 2, 2

Bent Over Row 77KG/173.25LB 5X5

Everything felt heavy today even though the weights were not, not over worried about the bench, i managed to lift thats the main thing, i will aim to add reps over the next few weeks until i get my 5X5 on the bench :devil:

I used to use a 1-4 rep range in my heavier days, as long as you lift thats the main thing :thumb:

2KG/4.5LB added to Squat & Bent over row, Bench needs work & more HAAAATRED!!!! :devil: :devil:

 

I used to do Olympic style weight lifting, if anyone has any questions about thisl free to ask?

 

Any help on improving my Bench Press & Over Head/Front Press strength would be great mate as I seem incredibly weak in these lifts. :thumb:

 

Saturday's 5X5

Really strange, felt low on energy. But had good results, perhaps the curry last night helped :devil: :devil:

Squat 114KG/256.5LB 5X5 :thumb:

Overhead Press 58KG/130.5LB 5X5, very pleased with this

Dead Lift moved up to 130KG/292.5 just to see how it felt, result 1X5 :thumb: :thumb: Felt light, but I'll stick to adding 2KG/4.5LB for a few weeks.

Adding another 2KG/4.5LB to all exercises except my bench which is still a measly 85KG/191.25LB

 

I would also avoid doing singles only rarely and I personally think 5x4 reps is a better routine as the time taken to do 5 reps means the white fast twitch fibres are getting to the end of their use.

 

To be honest there are so many routines and variety of routines out there it is easy to get overloaded by information and let common sense pass you by.

A lot of people write routines and books because they are good at writing and trying to make a living, some champions will tell you how they train but you can't train the same way, because you are not the same and will have to change your routine to overcome your own weakness, if you don't you will always be weak!

If you don't like an exercise or are weak at it, do it as soon as you walk in the gym, do it more and more frequently and you will master it and become stronger at it.

Becoming stronger is not about strength training, it is about weakness training!

In the end what do you want to achieve out of your training?

 

I want maximum strength gains/the ability to execute the following barbell exercises with the most weight possible for me in good form for 1-4/5 reps

Squat
Deadlift
Standing Calve Raise
Flat Bench press
Standing Overhead Press
Bent over row (Overhand & underhand grips)
Close Grip Bench Press
Shoulder Shrug
Upright Row

Goal weights for single rep lifts:

Squat: 500LB
Deadlift: 500LB
Bench Press: 450-500LB
Overhead Press: Have no idea one what is a sensible goal on this lift

I was intending to do 10 week phases of the 5X5, on each new 10 week phase remove some exercise & replace with some of the above & max out. And move them around for instance doing more deadlifts than squats on one 10 week phase.

This first 10 week phase i emphasise Squat, Deadlift, bench, Overhead press & bent over row (Overhand grip)

Next 10 week phase replace one of the squat days with the Standing calf raise & the bent over row over hand grip with a bent over row underhand grip.

And so on until I've done all the above exercises then start again & keep going through these 10 week phases, with one week off between phases & as the weight gets heavier reduce the amount of sets & bring reps down to 4.

Hope this makes sense

If you want to know why i want to train in such a way, i love the challenge of lifting heavy weights, it just makes me feel reall good, im happiest when im training, i love to hate the weights. :thumb:

 

Doug, i'm calling on you here.

How do you know what certain excersises are. Such as - Bent Over Row - Overhand Grip?

I really want to get a bit of shape for my holiday and then keep it up. It's a incentive for me.

 

Hiya matt also go here: http://www.bodybuilding.com/exercises/

Shows you loads of exercises with videos :thumb:

 

Overhand means your knuckles are on top of the bar

Underhand=reverse

And for demos get a smartphone app or have a look at youtube?

 

Bent over rowing, I have always found to be an injury promoting exercise along with a fair few other people, so I like to do that one concentrating on form and function more than the weight I lift.

Standing calf raise, I can move **** loads of weight on that, but have never heard of anyone wanting to break any records with that exercise before

Shrugs who can say what is a good shrug or a bad one, I think again form is more important with this one?

In powerlifting the heaviest is usually dl then squat then bp, who's routine are you following?

 

Totally agree Mark, every exercise i do is with strict form :thumb:

Not into breaking anyone else's records, just setting my own goals, i train alone.

I'm following the stronglifts 5X5 for my first 10 week phase. Nice mix of core multi joint exercises.

Always welcome input though from others :thumb:

I like your attitude "weakness training" :thumb: Something to remember :thumb:

 

Do you guys take any supplements? Creatine or tablets?

 

Never! i eat whole foods, if i need proptein i eat nuts & drink milk or add extra meat/fish to my weeks food intake :thumb:

 

Hi Matt, I found creatine worked but it is a very individual thing, I take multivitamins, flax seed oil helps my joints, vitamin d3, zinc, magnesium and extra protein.

 

At my age (43), would it be beneficial to take flax seed oil for my old joints Mark?

 

If I am just doing your normal 10x3 would 5x5 allow me to get "bigger" I have always stuck to (10) reps and trying to lift more, I am not too sure if this is the right way to go about it. Basically I just want to get bigger, I already high quality food about 6 times a day quite a lot of protein but my but a decent amount of carbs as I find sometimes I can get a bit hypo if I haven't taken enough decent carbs on, diet has always been protein heavy, im near 6 foot and 14 stone.

 

If I am just doing your normal 10x3 would 5x5 allow me to get "bigger" I have always stuck to my lifting less (10) reps and trying to lift more, I am not too sure if this is the right way to go about it. Basically I just want to get bigger, I already eat good food about 6 times a day quite a lot of protein but my diet has always been protein heavy, im near 6 foot and 14 stone.

The low rep stuff makes me go bigger, but if you read the forums & books they say a higher volume 6-8 rep range is more for size.

I have done a 10 week 6-8 bodybuilding style workout & it did increase my size also.

Its always worth trying a 10 week low rep workout, you might have the same genetics as me & increase size & strenght.. Bonus :thumb:

Loads of different 5X5 routines online, stronglifts, madcow & several on Bodybuilding.com :thumb:

 

I have been training for 24 years now mainly Powerlifting but at 47 it's not quite Powerlifting compared to 20 years ago.

I still do heavy on the square, bench and deadliest.

I take a decent protein and some no-explode ( nitres oxide ) for huge energy on training days.

Some excellent advice being given here with the different routines etc.

Wow, Squats and Deadlift on the same day that is knackering that will take a huge amount out of you so don't be surprised if energy is depleted after doing that.

Bench I would do twice per week to help improve it you will be surprised how this will help and all of a sudden your weights will take a surge then you will stay there for a while then another surge.

You could also use different hand grips such as narrow, normal, wide for 6 weeks or so this will help shock the muscle group and help develop growth.

As said before everyone is different so change thing around to see what is suitable and do supplement exercises although you are probably doing this already I've just not picked up on it.

It's all worth it.

Stuart.

 

I still do heavy on the square, bench and deadliest. :lol::lol::lol:
Wow, Squats and Deadlift on the same day that is knackering that will take a huge amount out of you so don't be surprised if energy is depleted after doing that.

It's not too bad as i only do Squat 5X5 (3 times a week, going down to twice soon) & 1X5 Deadlift (Once/Twice a week, depending what week it is)

At the moment my weights are:

Squat: 116KG/261LB
Deadlift: 132KG/297LB, I'm not really pushing myself so energy isn't such an issue...Yet :thumb:

Doug

 

It is nice to talk about training in a relaxed way a lot of threads/forums, have threads where it all gets aggressive

 

One thing I would say is not to bogged down in one particular rep/set range or exercises, training variety/exercises is hugely important and will keep you mobile for longer and lifting for longer.

If you are 43 the reality is you have to be careful, I am 45 and last year I was training six days a week and unfortunately fractured my spine squatting. I was lucky and it had no long term consequences, but strength training has it's price to pay. Avoid big singles though, they do little to improve strength they are only an indicator of strength!