I am not doing 5x5 or ever max. My last set of squats is 315x5. So est Max is 355. At 70% my last working set would be 245 and I would only build to 305 over 12 weeks. So not even where I am now. Is that right?
I current warm up then do 3 working sets of 5 between 295-315. I undertsand there should be a step down and a building phase, but going all the way down to 245 on my last set just seems huge. My last warm up set is 225 and that is pretty easy. I am not expecting to do 5 sets of 315 to start. IDK. Just trying to get some feed back. If I did 5 sets of 245 I dont think it would feel difficult or hard. And over 12 weeks I would build to a 305, which isnt really higher than where I am at now. It just doesnt make sense to me. Maybe the 70% isnt the best starting spot?
I'm following you now. Do you feel that you can do more than 5 reps at 315? You may be underestimating your max.
I think one thing to take into consideration is you're increasing your number of reps by 67%. So starting lower would make sense to be able to handle that increased workload.
You can't do both. You can warm up, but you can't have your working sets the same and build up in your working sets.
Well now that's just semantics, I'm building up to my work weight with warmup sets. Until I get to the work weight where it stays the same for 5 sets of 5 reps.
I understand what you're saying, I just don't think you appreciate the difference in work volume lifting that amount of weight for 25 reps.
Your work sets are all the same weight that day. Next time you visit that exercise you add 5 pounds. You understand this; either I can't read or other people are fucking with you/semantics That's said, Blaha says aim for B-225 S-315 D-405 For the average male. At that point he has an intermediate linear periodoization program. You are kind of in between the end stages of his beginner program and the early stages of intermediate (and I hope to be there one day). I'm not sure, with what little knowledge I have in my brain, that the 5x5 is necessarily geared towards you. It is a beginners program, so at a minimum you are going to need to apply some customization to the program to account for how much of a foundation you already have imo. (For instance, start at 80-85% so your end goal weight after 12 weeks is more of a mathematical possibility). 5x5 gets really brutal as you keep asymptotically approaching your plateau and resetting even at the low weights I'm doing. In the 300+ category a 10% deload will take 2 or more weeks to rebound back to that original plateau. If you are doing it indefinitely that's one thing. To arbitrarily limit it to 12 weeks you will see different results
Yeah he's looking at moving on to a Madcow 5x5 or maybe even some of those variations like 3x5 or 3x3 and all that jazz, in which case I would expect his max to move up more.
I'll look into that linear program. OK, so it is 5# everytime you hit that exercise? That will push it hirer faster. I was doing 5# per week, so with frequency that changes some
Yep say you start at 250 or whatever it is, if you hit all of your reps you move it to 255 next time and so on and so forth. Squatting every workout give you the opportunity to move that weight as much as 15 pounds per week where as the other lifts get a max of 5 or 10 pound movements depending on which workout is done twice that week given the A-B-A B-A-B rotation of workouts.
Yes. Squats go up faster because you do those on workouts A and B (Monday 285 for 5 sets, Wednesday 290 for 5 sets, Friday 295 for 5 sets etc). The other stuff you only do in A OR B so those progress more slowly. For bench that's comfortable because the close grip bench days feel like they really help the traditional bench days. Overall I think I'm just a punk because I can't seem to get to 300 On squats. I've plateaued at ~285 a number of times but anything more and I get stapled to the ground. I'm doing more mobility work and trying to watch videos of myself to get that last little bit. I'm finally doing 5x5 on bench for more than my body weight which I'm happy about. My squats used to be my strong suit, this stall is really messing with my head. My DL is just a joke. I have no clue there. But to your point I almost wish DL was in both exercise day because my form/strength in that exercise needs much work. *im still eating ~1900 cal/day so I guess I shouldn't be expecting rapid gains but I'm so overweight it's not like I'm absolutely starving myself or anything.
1900/day every day for about 3 months now. I keep carbs around 125-150 g, eat more than enough protein, and my fats are usually lacking but avocados and almonds help. I've lost around 20 pounds and did so at 1-2 pounds per week. My lifts didn't fall when I started restricting my intake, but they also haven't improved. My previous diet was "If it fits your mouth"...I was way too fat but the weight room performance made me feel like it was justifiable. Then my knees and hips started feeling shitty. I'll say, now that I cook a lot of meals and eat more chicken etc I'm very rarely hungry and the carb cravings that drove me to overeat are more or less gone. I do feel depleted, especially on lifting days since I don't really mess with caffeine or other stimulants, but I'm a bit of a junky for the feeling of pure exhaustion after a good workout. My weight loss has tapered off so I might need to decrease calories a bit more but I honestly don't feel like I can and still work 60 hours a week and workout (and do an hour of cardio on my four non lifting days). I'm sure I'm doing it all wrong. If anyone has the Dan Green cheat code PM it to me. I'm in the high BMI category which claims I should be able to hit the 5x5 goals in as little as 8 months. I'm beyond 8 months and not there but I'm also 5'7" and 31 so maybe that has something to do with it. I very rarely miss a workout and I don't go to the gym to fuck around. I just try to focus on me, my goals, and my progress. Guys who joined after me who looked worse than me are already making me question am I on the right program BUT I'm getting results for the most part. More than I've ever gotten before so I don't feel even a little sorry for myself.
Part time employee at the facility, but my manager/boss gave me the responsibility to head up this project (with my manager assisting and giving her input). Then she eventually handled the ordering of it.
I don't think you need to cut calories from there. You definitely aren't eating enough on workout days from the what I've read.
If I wasn't 40 pounds overweight I'd agree. Imagine you're the same height and weight as Dan Green when he's competing in the 220 class, but his bench total is more than your 3 lift total. That's where I started out, and until my bmi is in better shape or my BF% doesn't look like a great ACT score I'm trying to maintain consistency on the diet. The pig out session on lifting days is usually what leads me to doing it every day personally. I do see the hypocrisy in saying it works for me so I'll stick to it in the same posts where I'm saying I've stalled but there are other life factors that could be influencing that. Until I sort out which is which I'm trying to maintain consistency. I'm very routine driven...to a fault. I feel like I'm Jax Tellering this page.
I hear you and I've wrestled those same demons, but it's easier to burn fat with muscle, and its REALLY REALLY hard to build muscle in a caloric deficit. So I'm saying try upping the calories on heavy lift days and maintaining the same cycle for the other days and see what that does for you.
Squatted without a box/bench for the first time since my knee surgery today, will probably get cussed out by my PT. I just kept it light at 225 because I could still feel pressure in my knee, but it felt good to at least go through the motion again.
It's so damn hard. That squat rack mocks me every time I go in. I'm going to own up to it when I go in today and see what she says. If she tells me to back off, I will....probably.
LOL, fuck PTs. Most of them don't know shit. If you can squat 225 and it felt ok...it's time to start squatting again and gradually upping the weight.
You were the one with the gym in NY that was getting sold right? Did you and your group find another place? Probably already covered, but I missed it.
Yep, we had a black-iron gym in the basement of a warehouse in downtown NYC for about 4 years. Building was sold. We have yet to find a suitable replacement and most of us meet up at a commercial gym in NYC to train for meets and whatnot. It is, what it is. Sucks...a few of our members have come into possession of hydraulic squat stands, several texas power bars and legit dumbbell rack with dumbells ranging from 5 to 125...all free from various contacts...yet no gym to put them in.
Get it up about halfway every time and cant finish it I deadlift every 5 days. So it could be once or twice a week Dont have any videos
Generally speaking, two ways to go about this. 1. Improve your strength and, therefore, positioning off the floor. I'd imagine you round your back which helps your strength off the floor but puts your glutes in a shitty position to finish the pull. I do the same thing. Once you get stronger and able to hold a better position off the floor, you'll be able to finish pulls easier. 2. Fuck the positioning and just get glutes strong enough to finish regardless of position Either way, posterior chain strength (RDL, good mornings, glute bridge/hip thrust) should be an emphasis
Just bought the new C4 for some stupid fucking reason. "New and Improved Formula" Two 40 servings of Hydrobuilder and two 60 servings of Orange Creamcicle and Pink Lemonade C4 for $200
Not sure how many of you follow Omar Isuf on youtube, he's probably my favorite youtuber. He just did a video with Jeremy Hamilton, an elite level power lifter. It's something that we are all probably guilty of at times and could use work on.
Watched that one a couple nights ago and enjoyed it. Omar puts out really good stuff. I also follow Maxx Chewning (some people hate on him, but I think he seems like a pretty cool dude... and he's strong as fuck for 160 lbs), Brandon Campbell (awesome channel - dude is strong as hell and hilarious), Candito (duh), Allan Thrall (good informational videos), and Massthetics (strong as fuck)