Buddhas Enlightening 5x5 Log

[buddhabuilder]

REBOOT!

It's not like I'm off track, but things were getting too complicated math wise for sure. Anyway, life is always, "from this moment on."

Here is my workout with current weights for 5 sets of 5. 5 pounds weight increases every workout except for DL's which, at 1 set of 5, go up 10 pounds every workout.

A
Squat - 150
Bench - 150
Row - 140

B
Squat
Overhead Standing Barbell Press - 100
Dead Lift - 175

I can actually write out my program without tearing any more pages out of my journal now.

Quick questions;
Can I do this program until I can't move forward anymore, even with the resets once stalled, as opposed to just measured by 12 weeks?
What did you guys do following this program?
No core or arms for the whole program?

Thanx for your patient feedback Zedhed!

 

[zedhed]

Ok you are actually getting quite a bit of indirect arm work in that workout bro. Rows do biceps and all presses do triceps. And squats and deads do everything!

You need to get your rows up the same as your bench bro. It is important in keeping imbalance injuries away.

I do the program for 12 weeks and then take a week or 2 off. Then I hit the program again with the addition of iso bies and tris. When you get to that point I will help you plan it out.

You will see that after 12 weeks of really busting azz on this you will welcome the rest bro. Dont forget that your weights are gonna go up pretty dramatically during that time frame.

And dont forget you need to EAT to get the most out of this program.

EAT BIG BUT EAT CLEAN!!

 

[Buildingup24]

Foam rolling will be your friend boss. Trust me. I'm doing some frequent squatting program... foam rolling has been a treat.

 

[buddhabuilder]

Thank You Zedhed. No problem bringing the rows up to match the bench. I am working to hit 4500 calories a day, and will begin using calorieking.com tomorrow. I am going to leave the page open during the day and input my food intake to be 100% sure. And yes, my calories are very clean. Today was the first day I felt like there was actually some weight on the bar! I can't thank everyone here enough for the camaraderie. I am gonna nail this program!

 

[NoFatChicks91]

Yeah you are going to get sick results my friend. You've got the attitude to accomplish whatever you want to. Get in there and destroy it!

 

[buddhabuilder]

Thanx Guys, Really getting my form together on the Squat, As long as I am mindful, my right heel stays down with 1 1/2 inches under my heels, and I have a pretty balanced form. Lots of stretching beforehand too, thanx Nofatchicks. From watching Mehdi's Squat video, and a little feed back from another gym rat, I am confident that it's all coming together. I spoke about my starting this program with some of the other Big Guys in my gym, 2 that train with Charles Glass sometimes, and they wished me luck. Now I see them watching me, and I guess they are wondering, "Is that it?" And I'm thinking, "Just keep watching!"

 

[buddhabuilder]

Feeling the foundation of this program setting in like concrete. I got out a stop watch I used for personal training so that I don't have to watch the clock between sets. I even put 5 clips on the string so I don't lose count of my sets. I'm at 2 minutes rest this week and plan to add 30 seconds a week until I hit 5 minutes. I think that will coincide nicely with the intensity I'll be at as I go. No arms or core, just a few calf raises to keep my ankle loose. I'm gonna video my squat form this week and check it, but it feels good. Bringing my hip joints just below my knee joints with 1 1/2 inches under my heels. Depending on how my form looks on the videos, I may try to go down to 1" next week.

"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."

 

[buddhabuilder]

I took a small digital camera into the gym today to check my form. From the side it looked perfect, weight moving straight down and back up, with no rounding of my back at all as my hip joint passed below my knee joint. But, when I videoed it from behind I can see quite a bit of imbalance even while I am trying to be strict. My left knee flares out to the right, and as I come down it looks like my body is more over my left leg than my right.

When I checked the shots at home in the evening, I immediately dropped trou, pulled out the camera, and worked on my form in bare feet. When I work to bring my right knee in, my heel raises, or my balance becomes awkward, which if I try to push through, would have me fall backward.

I've been working out in totally flat soled Chuck Taylors, which is about the same as bare feet. I got the idea to try on a pair of good quality lase up boots I have. High end Sketchers, to be precise. They have always been better for my ankle in daily life, and I measured them to find the sole of the heel is 1" higher then the toe.

So, I went back to videoing my form in my bvd's and boots. My wife said it was a good look for me. Anyway, I could see an instant improvement in my ability to keep a greater balance of my body over both legs. I plan on taking this into the gym on Friday, and videoing the form again, just with my shorts on this time. I'll then post it for critique.

Current weights;
Squat - 170 lbs.
Bench - 160
JS Row - 160
OHP - 110
DL - 195

"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."

 

[Buildingup24]

Always good to check form. And yeah I found I pushed more with my right than my left. So I focus more on my left side mentally. It helps.

 

[zedhed]

Hey bro you are doing gr8 man!
If you dont mind you should put your vid or a link to it up for us to critique. I will find some good pics for you of a power squat.
But anyway now that you know your off balance you can work it out.
Keep on keeping on bro!