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Buddhas Enlightening 5x5 Log

buddhabuilder

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.
 
NoFatChicks91 said:
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.
Click to expand...

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?
 
Nofatchicks - What stretches do you do? Do you have a link?

Joeblow - Nah, it's an ankle thing from an old injury. I went to my managed care Dr. at the start of this program and he said something that I thinks translates to, "It's managed care. We're not doin' anything that would cost money."

Zedhed - It's one of the ways Madcow has it laid out in a huge post he collected on the 5x5 program. It looks like it could also be add 5 lbs. on Wed and Fri. What do you think.

Thanx for the camaraderie guys. I gotta say, I already feel fuller, and my appetite is through the roof. I got my before picture saved on my computer, and I'm feeling strong.
 
Ok gotcha bro.
If you think you like the looks of MadCow then hit it bro. Im not real familiar with as my choice is SL. But they (5x5) are all pretty much the same and I know you will get very results from the MC version and you appear to be enjoying it so keep on bro!
 
Buddha I linked someone some videos of the stretches in their log, I'll try to find it and I'lll copy and paste it for you buddy.
 
Log looks good. Kill that shit bro!
 
Here it is

Here are some stretches I do.

I really like the pigeon hip stretch especially if you do it on a box, that way you can sink lower and lower as those hips loosen up and really stretch them out.

Another one I like requires a pole-like object. I use the poles on the squat rack to do this. You squat facing the pole while grabbing it with both arms, wedge your elbows into your kees and push them apart. Pull yourself into the pole while doing this. Imaging yourself trying to pull your torso forward while you wedge your hips with your elbows. If it hurts you are doin it right!

Here is a vid

Pigeon Pose Floor/Box - CrossFit Charlottesville Underground Mobility Project - YouTube



The pidgeon stretch on a high object works well, an object like a box, you just put your leg in the same position you would have it on the floor on a box, with your other leg kind of in a lunge stance on the ground, and you will sink down to the floor to feel the stretch in the hips and a little in the glute of you go far enough.

For me anyway, doing mobility stretches before a squat workout is a total game changer for my form. Those stretches aren't comfortable but they're necessary! Let me know if it helps it all buddy.
 
Thanx Nofatchicks. Today was the first day I did stretching before sqatting, and with the stuff you shared with me, I'm sure I will continue to move forward with good form.

Thanx for the positive feedback the_alcatraz - It's cool to know experienced lifters are checking this out.

So I went down to 1 and a half inches this moring. I noticed that my right heel, the one with limited motion, was turning out and taking the knee in the same direction. I was mindful to try to keep my feet and knees as symetrical as posible. I can't say that my hip area looks perfectly symetrical, but my feet and knees are at least real close.

After tearing 2 pages out of my journal trying to extend the math for how I set up this program, I settled on increasing the weight on all lifts 5 pounds every day I do them, except DL's which I will increase 10 pounds. It looks like the weights start to get a little challenging in 6 weeks. I'm more than ready to hit it hard, but will follow the program to the T. This gives my body time to heal from what I had been doing, and also time to get some more meat on me via a 4500 calorie per day diet.

I have a stop watch and am going to utilize it for my rest periods. I am also going to put 5 beads on the rope it is on to keep track of what set I'm doing (I have already spaced out on that). Everything else is solid. Doing 3 sets of 15 for Tris on Mon and Fri, 3 sets for bis on wed, and abs mon, wed, and fri.
 
BuddhaBuilder said:
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!
Click to expand...

Funny. I have same problem on my 5#5 ... can't stay out of gym

Sent from my SCH-I535 using EliteFitness
 
Hey Buhhda good on ya for really working on getting flat on the floor. If you need to take more time then feel free to do so bro.
Yeah man on these 5x5s it really do get to be a challenge about mid way thru. But you gonna love your results bro. Is the MC also a 12 week program like the SL?
 
zedhed said:
Hey Buhhda good on ya for really working on getting flat on the floor. If you need to take more time then feel free to do so bro.
Yeah man on these 5x5s it really do get to be a challenge about mid way thru. But you gonna love your results bro. Is the MC also a 12 week program like the SL?
Click to expand...

From reading through all the information I could find, I figured you go straight ahead until you start to stall on some weights even after taking exercises you can't get your 5x5 on for 2 days, down to the prior 2 week weight and stalling again. You then do the deload for 3-4 weeks.

My math is crap. I think I'm trying to do this.

Exercise Sets x Reps
Details

Monday
Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5
Ramping weight to top set of 5
Deadlift 4x5
Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

The 3-4 weeks of deload.

Switch to 3x3 of three, and drop the Friday workout altogether.

Your workout should look like this:

Monday:
Oly squats: 3x3
Bench: 3x3
Rows: 3x3

Wednesday (or move this workout to Thursday if you'd like, I usually did)
Light Oly Squats (70% of monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins:3x3

If you get all 9 reps, go up 5-10 pounds the following week. Do this for about 3-4 weeks.

I see some chapter titles for what follows this. I don't know if I go back to 5x5's with some different exercises or what.

I will most likely start my first 12 week Test e cycle with an oral kick start in 6 weeks so I'm sure I can get at least 6-8 weeks beyond that point before the deload (which would mean 14-16 weeks since the start).

This is week 2 and I'm still nailing down the little details, but diet will be scientific by the end of the week, and just basic supps (multi vitamin, creatine, preworkout) until I start gearing up for my cycle.

The outline is enough to make your head spin. How do you keep your numbers straight for the weights?
 
Thats why I like the SL program. Very simple. Workout 3 days per week for 12 weeks on the A/B schedules. Add 5 LBS to every lift every session. Thats it. Easy, so then all I have to concentrate on is my workout.
 
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!
 
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!!
 
Foam rolling will be your friend boss. Trust me. I'm doing some frequent squatting program... foam rolling has been a treat.
 
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!
 
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!
 
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!"
 
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."
 
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."
 
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.
 
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!
 
Thank you guys. With some of the other things I'm struggling with right now, namely finding a job, it's nice to have your camaraderie in this struggle. I'll post the videos from tomorrow that I do with the boots on. If it proves effective maybe I'll look into proper Rx heel lifts or something. Let's keep fighting!

"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."
 
Good luck on the job front bro.
 
Here are some videos of my Squat form with 1" plates under my heels. First from the side which looks pretty good. Barbell in a fairly straight vertical motion up and down.

MOV06426 - YouTube

Now, here from the back. This is after watching the first 4 sets after doing them and trying to make adjustments. Even the bar seems to go a little off balance as I try to even up my form. I felt a difference in my lower back, not discomfort just like a warm stretch-like sensation in my right lower back.

MOV06424 - YouTube

I went for the wider power stance that Zedhed mentioned in his post, and it seemed to help. Tell me what you think. I'm glad to be addressing this while the weight is still light.
 
Hey bro from the side you look pretty dam good.
From the back I see exactly what your saying about favoring one side.
Do this.
Get that bar more toward your shoulder blades. Its too high on your neck for a power squat, and its not good for your neck.
Widen out your stance even more by at least a few inches on each side. Also point your toes out just a little bit if you can with your issue.
Drop weight down to 135 for now and really concentrate on getting yourself even on both sides.
I know you dont wanna drop weight but for now bite the bullet and just go on an do it.
I would start out by overcompensating for the side your off on. In other words try to get that compensation over to the other side. Then when you get that you can worry about being even.
 
I watched the form vids. Your bending at the waist to hit depth. This is bad for your spine. You need to keep your chest high and sit back when you squat. When you get bear depth drive your knees out. And your weight should be distributed on your heels and outside of your feet. There is a video series on the youtubes called "so you think you can squat", I suggest watching the series. There is alot of good info on there. They explain every aspect of the squat. I would also look up mobility wod, they have a bunch of mobility vids to watch.

NTBM REP
 
Thanx for the feedback guys. Much appreciated in every way. After watching the videos from Friday I started thinking about trying a stretch movement with the smith machine, so I went in today to try it. I went with the super wide stance that Zedhed suggested for everything I'll post here. First the Smith machine stretch. I put the bar where I could grab it at the small of my back while standing. I put my hands snug on either side of me in order to make it impossible for my balance to sway out either way. I put a box below me as a target and worked it, going for a good stretch, but not forcing it as hard as I could have. This helped me develop a better feel for what good Squat form should be like. I also was able to follow some bullet points I took down from the video series Joe mentioned. From the top of my head to my feet, it has already had a huge impact on my form. Check it out. First the stretch.

MOV06462 - YouTube

After doing this for about 20 minutes, I went over to the cage. I set the box down, and put a thinner one on its end behind it, dead center, to use as a guide. With the empty bar I continued to work on form. I was stretching muscles I didn't know I had, and all with no lift under my heels!

MOV06464 - YouTube

So, I feel ready for tomorrow. When I first read Zedhed's recommendation to go down to 135 my immediate reaction was, "No fucking way!". But the fact of the matter is, you haven't steered me wrong yet, so I'll do it. Just another example of moving out of my comfort zone, which always leads to growth, no matter what it involves. Check out the videos and let me know what you think. I'll throw a couple up tomorrow with weight on the bar.

"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."
 
Last edited:
Alright, here is the wide form with 135 lbs. I know I walk back pretty far to start, but I have to to get to a part of the cage where I can spread my feet this far. I think I'm getting a little deeper as I continue to challenge this approach. I did the Smith machine stretch for 10 minutes before moving into these sets. Focusing on keeping the pressure on the outside of the feet and heels.

MOV06478 - YouTube

Let me know how I'm doing. Thanx again....
 
Not too bad bro.
What did you do to your right leg? What was the injury?

Also at home try this.
Duck walks. Drop down into a squat, full squat atg...then walk. do this every chance you get. At first you will prolly not get to atg but over time you will.
If you cant take steps then just sit in that position for as long as you can bear it.
Do not add weight to your squat yet. I will tell you when to.
Also try Front Squats to just past parallel and let me know what you think.
 
I crushed my right ankle getting broadsided while on a motorcycle. It was 30 years ago so my body has found ways to work around the limited motion. I assume it is all this conditioning that I am challenging to find form on this. Never Give Up!
 
Ok then consider this. That may just be the way you squat to a point bro. I mean I would def try to get it as good as I could but then realize that your not gonna be perfect and go on with it.
Thats exactly what i had to do in my case with my left knee.
 
zedhed said:
Ok then consider this. That may just be the way you squat to a point bro. I mean I would def try to get it as good as I could but then realize that your not gonna be perfect and go on with it.
Thats exactly what i had to do in my case with my left knee.
Click to expand...
Zedhed, I more than appreciate your guidance on this matter. Before you started working with me, my heels were on 3" boards, and now I'm flat on the ground. That in itself is a huge victory!

I am going to start trying to bring my heels in just a little bit as I continue working to be as even as possible, and get my hip joints just below my knees at the bottom. It is worth pointing out that I have not experienced any discomfort (pain or twinges) up until this point.

I also recently saw a video where Mehdi talks about how he had scoliosis of the spine as a challenge to deal with. I also sent him an e-mail to see if he had any tips.

Anyway, my form is like night and day, even just compared to last week, so I know I will see more improvement. Also, since I am getting more even, I know I will be even stronger now.

This is just my fourth week, so plenty of time for this cycle of the 5x5's. I'll start adding 5 pounds to the squat again Wednesday. Cool!

"When you encounter a wall, you should tell yourself, "Since there is a wall here, a wide, open expanse must lie on the other side." Rather than becoming discouraged, know that encountering a wall is proof of the progress that you have made so far. I hope that you will continually advance in your Buddhist practice with this conviction blazing ever more strongly in your heart."
 
Sounds gr8 bro. I am happy for you that you are progressing so well. Keep up the good work bro.
 
Glad to hear your squats are getting better my friend, that hardly took any time at all to make such improvement! Proud of you man keep up the hard work and dedication. Much respect
 
^^^Agree big time!^^^
 
I've continued to make headway with the Squats. I found to bring my heels in to a basic wide squat stance, I still had to put my heels on 1" plates. Not only was it a little awkward to get into form (no doubt more than a little in 2 more weeks of weights) but I was also missing out on the even pressure all the way along the outside of my feet along with the heel. So, I found an insole that has a 1" lift in the heel, and tapers down to zero at the toe. The packaging is a little funny, it appears to directed at short guys, but they fit in my Chuck Taylors and I'm ready to go.

Monday brings the 1-45 plate and 1-25 plate on each side of the Olympic bar breakthrough event, and more to come. I'll throw up some new videos to show form late in the week as I get used to the soles. This was the perfect program for me to challenge right now. Thanx Everyone!
 
Hey man you're gonna kill the new weight on Monday! I use those Chuck Taylors when I squat and deadlift too man they make such a huge difference as opposed to running shoes which I foolishly squatted in for quite some time. Again I love your dedication and diehard attitude my brother.
 
Hey Budha try the duck walks yet bro?
 
Hey Zedhed, Yes, they are like a moving version of the stretches I do before lifting, and everything is def bringing greater balance between my legs. I haven't tried them with the heel lifts in. That will prob be a good way to get ready for wearing them tomorrow when I squat. I went to a specialist in my managed care at the beginning of this program. He showed me the x-ray of my ankle and explained that the joint has bone bits, I think he called them spurs, on each side of the ankle joint, and it is these making contact that stops the ankle from flexing further. My GP seemed to think that the joint could be cleaned out, but they aren't keen to do anything that costs money in managed care. Maybe I'll push for something next Spring when I am dieting, after putting on some size over the next 6 months or so.

Watch for new videos towards the end of the week. Cheers!
 
Inching towards Enlightenment.

Just a quick note on squatting with the heel lifts. It is a huge improvement to be able to lift the bar and use a strict 2 back, 2 out motion with my feet. No more looking for the 1" lift to get my heels up on. But the best part is the even pressure I can now keep on the outside of my feet and my heels. I could really feel the difference in my upper legs and hips as they worked, and I was able to really drive my knees out in the motion. The weight felt so much lighter too!

Duck walks Tue, Thur, Sat, for 1/2 hour. Will shoot new video Friday.
 
Buildingup24 said:
Good stuff.

How's the job hunt going?
Click to expand...

Thanx for checking in buildup. I worked my whole life, until I got my Masters Degree, and I haven't worked since!

I can't even get a job at a grocery store. It's times like these where your faith is tested.

I'm teaching music privately and getting a cover band ready for work. Using my Buddhist practice for what it's for.

Refusing to give up is winning!
 
Best wishes on the job front bro. I know it can be dam tuff on a guy.

Super happy to hear about the squats coming along nicely for you bro.
Dam nice work....nipple shakers for you bro!
:lil k::lil k::lil k::lil k::lil k:
 
Had an interview to work with veterans today, seemed to go well. Any time I felt nervous, I just thought of Zedheds nipple shakers and smiled wryly to myself. But onto the important stuff.

Yesssssss.....Big improvement and still working on it!

Check it out my Bro's

MOV06487 - YouTube

Can't wait for Monday. Even the line at the top of my glutes is getting more even. You see, 2 steps back, 2 steps out, and squat.
 
With my feet that wide it seems like the bottom. I'll video it from the side on monday. I'm pretty sure my hip joint goes below my knee. Thanx for checking in evan...
 
BuddhaBuilder said:
With my feet that wide it seems like the bottom. I'll video it from the side on monday. I'm pretty sure my hip joint goes below my knee. Thanx for checking in evan...
Click to expand...

Yeh side video would be good. And I'm always checking in bro!
 
I agree with bro evan. Looks like your just a bit shy of breaking parallel bro. But other then that I really like the fact that you dont lock out at the top. IMO you get quite a bit more from squats doing them that way.
So just a bit lower and your there bro. Nice work!
 
Thanx for keeping me honest Bro's. Def felt the difference going that little further down. I have begun working on that shuffle step approach in preperation for heavier weights. I have seen SL 5x5 videos and Mehdi locks out on every move. I have always been trained to not fully extend on anything, except for tricepts, but I may change my approach as the weights go up.

Check it out. Side;

MOV06490 - YouTube

And rear;

MOV06491 - YouTube

As long as this is looking good, the next time I post a video will be next Monday with 225 on the bar. Thanx again...
 
I figured I'd show some leg here so I could see what was happening when I feel I bottom out.

MOV06497 - YouTube

Here is from the back going to the same depth. Form a little to the left leg here, but I only videoed it once. I usually work it to be more even after a couple times.

MOV06499 - YouTube

Tell me what you think.
 
Bro from the sides you are doing a dam near perfect squat on pg 6. But here on page 7 its looking like your back is rounding a tiny bit at the bottom. I would say lighten up just a little bit on your weight and let your lower back catch up to the rest of you. Also loosen up that lower back by stretching it every day.
IMO you are going plenty low enough. Not arguing with the other poster just saying that in my opine.
Looking very good bro. Nice effort and nice dam job!
 
Thanx for the feedback Zedhed. I went that little bit deeper as suggested by buildup (thanx for watching bro) and am ready to bring it all together tomorrow. I will do alot of warm up sets and watch the lower back closely. I also need to work on dropping down just a little quicker as I see in most Squat form videos. I think this will actually also bring me down more evenly now that I can "feel" my form.

This is week 6 and I feel I am getting ready for the good stuff.

I don't feel any need to start thinking about a belt at this time, but I will post at least weekly videos, so if you guys see anything of concern please bring it to my attention.

And, once again on the full extensions (on squats as well as bench and OHP); I guess I will know when I need that extra little rest between reps.

Thanx Zedhed, buildup, evan, and nofatchicks. I always use your feedback and appreciate it all!
 
Feeling focused and strong. All the stretching is paying off as I am able to focus more on keeping even pressure in my heels and on the outside of my feet, which brings my form into balance. 225 lbs. for squat on Wednesday. Will post a video.

In case any of my Bro's are struggling with stuff like I am,here's a quote I found inspiring.

When you encounter a wall, you should tell yourself, "Since there is a wall here, a wide, open expanse must lie on the other side." Rather than becoming discouraged, know that encountering a wall is proof of the progress that you have made so far. I hope that you will continually advance in your Buddhist practice with this conviction blazing ever more strongly in your heart.

Check me out wed. Cheers
 
225

I have a second interview on Monday for a real job. Faith in my life keeps me going!

Onto the important stuff. I had to hold off on any kind of quick drop because if I don't focus on my form in a controlled way the whole time, my body tries to throw weight over onto my left side. I have to be strict to go that little bit deeper, but for the most part, my hip joint is passing my knee joint and my knees are not coming in when I lift. Leading with my chest as I press through my heels. No strain or stress, just muscles working. Back;

MOV06563 - YouTube

Side;

MOV06566 - YouTube

I feel like I'm just at the beginning!
 
Nice Smooth Form

Weights in the coming week;

Squat 235
OHP 125
DL 250
Bench 210
Row 210

I feel the squats, but no strain or discomfort. Rows are starting to get heavy. Focusing on form and a 4500 calorie+ clean diet. Glad to have 2 days off.
 
Bro stick your butt out and up. Your lower back is just beginning to round.
 
Thanx for the feedback Zedhed. I'm on it. I will bring the camera closer on Monday to watch this area. Ready to lift heavy!

"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."
 
Go getum killa!
 
Yea Baby!

Entering week 8. Weights for the coming week;
Squat 250
Bench 215
Row 215
OHP 135
DL 270

Eating like a horse and filling out, but haven't lost much definition if any, and my belt has stayed at the same notch. I've gained over 14 pounds, but I was coming out of my summer diet, so some of it is right there. I know I lost some guys on my detour into squat form, so I may do a new post to share some overviews of the program when that time comes. One thing for sure, I moaned about so many days off at the beginning, but now I am glad when the weekend comes. I'm doing rows before bench now as I was starting to struggle there, but I am still hanging on with good form.

"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."
 
Thanx for checking in buidingup. Had a second interview last Monday, and the lady practically hired me on the spot, but said she was obligated to interview everyone she had set up. Left a follow up message on Friday, so I can't imagine it will go past Monday. It's times like this that it is good to have a faith practice. I would have gone nuts by now If I was just locked up in my head about it.

I very much appreciate the camaraderie I have here on EF.

I'll keep you posted, and cheers
 
I felt a cold coming on while sleeping Thursday night, but managed to get my Friday workout in before succumbing to it. It was a bit of a struggle because my sleep was a little off, but I knocked it out. Nailed a third interview for this job later in the day so I imagine it is just a matter of sorting the money out now. On to the important stuff.

Starting weights in the coming week;

Squat - 265
OHP - 140
DL - 280
Bench - 225
Rows - 225

Rows are the only thing that my form is struggling with. I may drop the weight with an eye on bringing it even with the bench by the end of this program cycle in 4 weeks.

"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."
 
I got both positions I applied for! So that sorts me out to full time until March at which time 2 of the days will stop, but I have other opportunities on the horizon. Never give up!

I can finally say that this routine is becoming an all out struggle, and I love it. I dropped my rows down because my form was looking like crap, but I am on track to bring it even with my bench by the end of this part of the program in 3 weeks. Starting weights in the coming week;

Squat - 280
Bench - 230
Row - 195
OHP - 150
DL - 300

The last 2 week my diet suffered because of $, but things are back on track at 4500 calories a day. Ready to go.

"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."
 
Glad to hear success on the job front bro.
Your looking good on your program. But dont let those rows lag too far behind.
Gr8 log bro!
 
Thanx Zedhed. It's hard to believe that I'm starting week 10 already. The job thing was a big obstacle, but I refused to get pessimistic and finally, a breakthrough. Every struggle is an opportunity to become stronger. You gotta live it!
 
Obstacles are a sign you are heading in the right direction.

I was at a Buddhist meeting on Sunday, doing my best to stifle a cough I have been carrying with me. I'm good for bronchitis once every 2 years. It is more annoying than anything. So the lady of the house says, "Here's some cough medicine.", great right? Turns out I come back positive for opioids at my pre-employment physical. I had seen a doctor the next day and got a prescription, but they were like, "That scipt is from the next day." Long story short, they seem to have gotten over it. I guess they figure it would be tough to weigh 245 pounds and be a junkie!

On to the important stuff.

I struggled with 290 on squats this morning. I just couldn't get myself to go all the way down. I'm sure this is as much mental as anything, but I'm thinking go down 10% and work my way back up. I guess there is a difference between refusing to give up and being stupid. My form is great at 235 in my warm up, so I'll try my working sets at 260 on Friday and work back up from there. In the back of my mind I keep thinking my first ever Test E cycle is gonna come save me, but I'm just 2 weeks in, so I figure best to suck it up.

I think I can still hit 1000 pounds between squat, DL, and bench by the end of week 12.
 
Looking very good bro. Good that your backing off on the squat. You can always work it up man. That was a good story bout the cough med....a junky at 245 Lbs, love that bro.
Stay safe man.
 
Good work on the lifts and congrats on the job.

I was having a similar issue with bb rows and switched to dumbbell rows on an incline bench. Loving it.


Sent from my PG86100 using EliteFitness
 
Now I remember why I worked in social services before being a stay at home Dad for the past 3 years. First day on the job, I sat in a chair listening to people talk while eating 2 pounds of steak with 16 oz. of potatoes. I was served lunch including fresh fruit, and had all the bottled water I could drink.

Hey callmejay, I reviewed videos of the pendlay row and compared it to my form. I noticed on the video with Pendlay himself, the demonstrator did not touch the bar to his upper abs, which I was shooting for. Then on Mehdi's 5x5 video he recommends letting your upper body stay around 30 degrees above parallel to the floor. Both videos show a pause after the bar lands back on the floor, which I was also not doing. These 3 tweaks make the exercise alot easier, and I am raising the weight back up to match my bench quickly.

I'm actually going to have some spending money again. I may become disoriented....
 
Well, it looks like 12 weeks have made their way by as I struggled and persevered on my SL 5x5 quest. A big break through came when I dropped my squat down from 290 to 260 lbs. I did this because I was unable to get myself to go down deep enough for full form, and it was hurting to try to push myself further. With the lighter weight, and continued research of good form videos, I realized that the reason I was having trouble going down was because I was keeping my knees in, which made everything tighter, especially my lower back. So, by letting my knees go out as I lower my weight it is a much more natural motion, and I have found what "exploding out of the hole" means. I had been so controlled in coming down that it was like doing a double squat every rep. Anyway, current weights;
Squat - 285
OHP - 145
DL - 325
Bench - 245
Row - 225

Maintaining my 4500 calorie diet, but seem stuck around 240 pounds. I will get my first Real paycheck on the 20th, so I can increase my calories at that time. Ready to really start lifting!
 
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