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napsgear
genezapharmateuticals
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puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Buddhas Enlightening 5x5 Log

buddhabuilder

Chairman of Board
Chairman Member
Hey Bros, I'm hoping to get a bunch of guys to link to this thread in order to keep it going as I move up into this program. Maybe some of you would like to join me in this training mission. Quick stats, 49 years old, training for 17 years without a break, 6'2", 230 lbs. 15% bf. Basic set up;

Monday
Olympic Squat 5x5 (same weight)
Flat Bench 5x5 (same weight)
JS Rows 5x5 (same weight)
Low Volume Triceps and Abs

Wednesday
Olympic Squats 5x5 (reduced 15% from Monday)
Standing Military Press 5x5 (same weight)
Dead Lift 5x5 (same weight)
Pull Ups 5x5 (same weight)
Low Volume Biceps and Abs

Friday
Olympic Squat 5x5 (working up each set to final set 15% higher than Monday, which will be the following Monday's weight)
Flat Bench 5x5 (same weight, 15% higher than Monday, which will be the following Monday's starting weight)
JS Rows 5x5 (same weight, 15% higher than Monday, which will be the following Monday's starting weight)
Low Volume Triceps and Abs

They aren't kidding that it would be a good idea to take a week off the gym just to study this program. It is very thorough! I spent last week working to get my free standing squat form together, and I also focused on form for all the other exercises. I was over the moon to get my free standing squat form together this morning. Because of limited motion in my right ankle I experiemneted with a number of approaches including Smith Machine. Then I saw a picture of Arnold doing squats with a board under his heels, so I figured, "If it's good enough for him...". I ended up with a full 2 inches (actually it's 3") under both heels. It was awesome to feel the smooth motion as I brought my hip joints down below the level of my knees, and then press up through my heels. I started everything very light. Squat 95 lb., Flat Bench 125 lb. and BB Row (with body paralel to the floor) 125 lb. I have the outline for a 4500 calorie diet. Just gotta take the "before" picture.

"The mighty sword of the Lotus Sutra must be wielded by one courageous in faith. Then one will be as strong as a demon armed with an iron staff."
 
Hey bro gr8 to see you doing this, especially with your ankle issue. One thing that I would really like to see you try is this. Go in 1/2 inch increments and see if you can lower that heel lift that you are using. The reason for this is that I dont wanna see you create another prob for yourself due to the shearing forces induced on your knees by so much heel lift. If you do this over time I think you may just be able to get rid of the heel lift. And if you cant then thats fine too. We just pay a little bit more attention to your knees and how they are feeling.
In your squat you really dont need to do the Oly Squat. Actually for this program the Power Squat is better suited.
The diff is this, the Power squat only goes just past the point where your hip joint passes the parallel plane to the floor.
The Oly Squat goes all the way down to where your hams are in full contact with your calves.
For the 5x5 you dont need that kind of depth. Researchers are finding out that the Power Squat is coincidental with fewer injuries to the lower back.

Ok now you also need to eat big in order to get the full benefit from the 5x5. Dont eat junk but eat BIG!
Good luck and am happy to see that your logging this. It is a help to all of us.
 
Good to see you started a log man. 17 years straight of training, that's awesome dedication and I love it!

Zed I like your avatar by the way just ps haha

Buddha I'll try to follow this as often as I can. I'm already watchin like 5 logs and running my own but I'm in bro.
 
Good to see you started a log man. 17 years straight of training, that's awesome dedication and I love it!

Zed I like your avatar by the way just ps haha

Buddha I'll try to follow this as often as I can. I'm already watchin like 5 logs and running my own but I'm in bro.

Cool. I'll link to yours. Let's Rock this Shit!

I got some tweaks for starting next week, but my main focus is getting my heels closer to the ground on squats tomorrow. So far the hardest thing has been staying out of the gym on Tuesday and Thursday!
 
Good for you bro. Yep just keep working on getting your heels down, just 1/2" at a time. If you wanna add some weight then fine but not too much for now. Getting your heels down is more important.
 
So with my squat going down to where the top of my thigh was parallel to the floor (I've heard bad things about people turning their heads while squatting, so I resisted looking at the side mirror to check the bottom of my upper leg)I was able to do my Friday squat routine with 2" under my heels. The only thing I noticed was I had to correct a tendency for the bar to move forward a couple inches as I reached the bottom. I don't think this bar motion is related to the limited ankle motion, just a form thing to watch and clean up. Worked up to the 5th set of 5 being 115lbs., and although I knew I could go heavier, I was cool with stopping there. I have a combination of enjoying doing the squats mixed with excitement to see how this program progresses. It's the Middle Way; Enjoy the struggle.

The only thing I will change is, where I devised the program to go up 15% a week, I think I will move to going up 5 pounds every time an exercise is done. The only difference being with squats I will increase 5 Pounds Monday and Friday, while still decreasing Wed 15%.

"The mighty sword of the Lotus Sutra must be wielded by one courageous in faith. Then one will be as strong as a demon armed with an iron staff."
 
Yeah, turning your head could definately cause you some problems man.

One question, are you doing mobility stretches for your hips before you start squatting? I'll tell you what my form is horrendous if I try to squat without stretching the hell out of my hips, they're always so tight so I have to spend at least 10 mins on them before the workout, but that 10 mins turns my awful form into excellent form.

Keep up the great work my friend, I like the way you're being careful and staying at a light weight to make sure everything is in check, so many guys let their egos take over and they set themselves up for more problems.
 
Have you consulted a chrio for your hip issues? They might be able to straighten your issues out. Good luck on the program.

NTBM REP
 
Looking good Buddha. How come you are adjusting your squat weight back 15% on Wed?
 
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