Please Scroll Down to See Forums Below hey, im not exactly sure what else you want me to post up, I probably need to get a more strict workout plan set in stone. I'm doing lower body one day (concentrating on squats/deads), and upper body another (BB bench, military press, bentover row, chinups/pullups). I'm doing higher reps (10ish) with most of the lifts since I'm new to them, but am working down to 5 rep sets by the 4th week (as was suggested to me in the log I started just before this). Would you recommend I change what I'm doing radically? Maybe you could help me put together a good 5x5 to stick with? All i know is that I want to incorporate squats, deadlifts, bb bench, OH/military press, rows, and chinups into my workouts, and I'm thinking I should probably figure out a way to split it up 3 days rather than 2.
JRSAC's 2012 Transformation Competition log
- Thread starter JRSAC
- Start date
hey, im not exactly sure what else you want me to post up, I probably need to get a more strict workout plan set in stone. I'm doing lower body one day (concentrating on squats/deads), and upper body another (BB bench, military press, bentover row, chinups/pullups). I'm doing higher reps (10ish) with most of the lifts since I'm new to them, but am working down to 5 rep sets by the 4th week (as was suggested to me in the log I started just before this). Would you recommend I change what I'm doing radically? Maybe you could help me put together a good 5x5 to stick with? All i know is that I want to incorporate squats, deadlifts, bb bench, OH/military press, rows, and chinups into my workouts, and I'm thinking I should probably figure out a way to split it up 3 days rather than 2.
Ok bro basically you have it. But if you would like it already laid out for you then go here.
StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com
That is one awsome and results getting program! IMO you cant beat it.
But...you have to follow it to the letter. You could add in one excersize for bies and tries if you wanna.
Also you are a big guy so you MUST have a big but CLEAN diet.
If you want diet help then pm RADAR and he will get you set str8 in no time.
So check out that link and think about it and post up.
Looking forward to seeing you reach your goal bro with best of luck.
StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com
That is one awsome and results getting program! IMO you cant beat it.
But...you have to follow it to the letter. You could add in one excersize for bies and tries if you wanna.
Also you are a big guy so you MUST have a big but CLEAN diet.
If you want diet help then pm RADAR and he will get you set str8 in no time.
So check out that link and think about it and post up.
Looking forward to seeing you reach your goal bro with best of luck.
brittneyleigh79
New member
Keep it up man!!
Brittneyleigh79
Brittneyleigh79
K so I'd like to keep doing bentover rows instead of switching to inverted rows, making the workouts like this:
Workout 1:
Squats 5x5
Bench 5x5
Bentover rows 5x5
Pushups 3xfailure
Reverse crunches 3x12
Workout 2:
Squat 5x5
OH press 5x5
Deadlift 1x5
Pullups/chinups 3xfailure
Prone bridges 3x30sec
I have a few thoughts/questions, the first being that the ab exercises seem a little light. I'm currently doing 60sec prone bridges after every workout (along with other core exercises), so I would like to start at 3x60sec rather than 30sec. 3x12 also seems a little easy, so I'm thinking I should raise the reps to somewhere between 15-20.
Keeping in mind that I've been practicing these lifts for a month or more already, would you recommend starting with just the bar, or testing my 5RMs and then lowering them by 30% and using that as a starting point? I'm afraid that starting over with just the bar will not only hinder my gains for the first month or so, but also sap my motivation if I feel like I'm not getting a good enough workout.
Thanks for the support, and I'll send RADAR a PM tonight to get some advice on my diet.
Workout 1:
Squats 5x5
Bench 5x5
Bentover rows 5x5
Pushups 3xfailure
Reverse crunches 3x12
Workout 2:
Squat 5x5
OH press 5x5
Deadlift 1x5
Pullups/chinups 3xfailure
Prone bridges 3x30sec
I have a few thoughts/questions, the first being that the ab exercises seem a little light. I'm currently doing 60sec prone bridges after every workout (along with other core exercises), so I would like to start at 3x60sec rather than 30sec. 3x12 also seems a little easy, so I'm thinking I should raise the reps to somewhere between 15-20.
Keeping in mind that I've been practicing these lifts for a month or more already, would you recommend starting with just the bar, or testing my 5RMs and then lowering them by 30% and using that as a starting point? I'm afraid that starting over with just the bar will not only hinder my gains for the first month or so, but also sap my motivation if I feel like I'm not getting a good enough workout.
Thanks for the support, and I'll send RADAR a PM tonight to get some advice on my diet.
K so I'd like to keep doing bentover rows instead of switching to inverted rows, making the workouts like this:
Workout 1:
Squats 5x5
Bench 5x5
Bentover rows 5x5
Pushups 3xfailure Ok for now but you will soon be dropping these. You will see why...
Reverse crunches 3x12 Ok if you wanna do em. But keep in mind that Squats and DLs also build pretty dam nice abs. Most peeps dont know that btw.
Workout 2:
Squat 5x5
OH press 5x5
Deadlift 1x5
Pullups/chinups 3xfailure Make it just chinups bro. This way you get excellent and additional bicep work in. The bent over rows also work the hell out of your biceps.
Prone bridges 3x30sec Up to you bro.
I have a few thoughts/questions, the first being that the ab exercises seem a little light. I'm currently doing 60sec prone bridges after every workout (along with other core exercises), so I would like to start at 3x60sec rather than 30sec. 3x12 also seems a little easy, so I'm thinking I should raise the reps to somewhere between 15-20.
As long as you have the energy to do em then fine. BUT the 5x5 becomes extremely intensive when you hit the mid point. At that time if you feel like its too much then dont be afraid to just drop them out completely.
Keeping in mind that I've been practicing these lifts for a month or more already, would you recommend starting with just the bar, or testing my 5RMs and then lowering them by 30% and using that as a starting point? I'm afraid that starting over with just the bar will not only hinder my gains for the first month or so, but also sap my motivation if I feel like I'm not getting a good enough workout.
Ok Im kinda saying this with misgivings. Lets try 30%< your 5 rpe max. Most likely you will need to reset your weights later on but I do see your point here. And even with a resset your results are gonna be awsome.
Thanks for the support, and I'll send RADAR a PM tonight to get some advice on my diet.
I think RADAR may be MIA for now, so maybe see if our bud Gym Junkie will help out if you dont get a resopnse from RADAR.
Good luck bro and Kill That Shit!
I only included the pushups and bridges/crunches because they were in the Stronglifts 5x5 routine in that link. I assume you mean that the pushups will just become impossible to do once I start benching heavier... I'll drop them and the ab exercises if I feel like they're too much when the weight gets heavier on the main lifts. It'll be good for me to start following a more long-term plan and I've heard nothing but great things from guys who have done 5x5 routines, so I'm pumped to see how this goes!
I didn't post my last workout yet... I don't remember the exact reps/weight I did for every single set but I lifted 315x4 (a PR) on my last set of deadlifts and squatted 185x6 after 4 sets of 155-165x10. Next time I'm in the gym I'll be testing my 5RM for all the exercises in my new 5x5 routine, so I can calculate where to set my starting weights.
How does 2x5 deadlifts sound instead of 1x5, at least until the squats start to get heavy? I reeeally like deadlifting and would hate to only do one set a week lol, but I know that I'll be squatting a LOT so more than one set could be overkill when things start to get rougher. I also need my squat and other lifts to catch up a little since I started deadlifting before squatting/rowing/OHpressing, and my hamstrings/glutes are stronger than my quads right now as a result. I think I have a problem... I might be addicted to deadlifting
I didn't post my last workout yet... I don't remember the exact reps/weight I did for every single set but I lifted 315x4 (a PR) on my last set of deadlifts and squatted 185x6 after 4 sets of 155-165x10. Next time I'm in the gym I'll be testing my 5RM for all the exercises in my new 5x5 routine, so I can calculate where to set my starting weights.
How does 2x5 deadlifts sound instead of 1x5, at least until the squats start to get heavy? I reeeally like deadlifting and would hate to only do one set a week lol, but I know that I'll be squatting a LOT so more than one set could be overkill when things start to get rougher. I also need my squat and other lifts to catch up a little since I started deadlifting before squatting/rowing/OHpressing, and my hamstrings/glutes are stronger than my quads right now as a result. I think I have a problem... I might be addicted to deadlifting
johnnyrockit8665
New member
looks like Zed has got you covered in here bro! I think you will really like that 5x5!
Ok then lets do this. Put in a DL session in place of one squat session. The weight that you are doing in the deadz will be massivly beneficial to you.I only included the pushups and bridges/crunches because they were in the Stronglifts 5x5 routine in that link. I assume you mean that the pushups will just become impossible to do once I start benching heavier... I'll drop them and the ab exercises if I feel like they're too much when the weight gets heavier on the main lifts. It'll be good for me to start following a more long-term plan and I've heard nothing but great things from guys who have done 5x5 routines, so I'm pumped to see how this goes!
Bro we all be pumped for you n this. Prepare to be amazed, just like everybody else has been!
I didn't post my last workout yet... I don't remember the exact reps/weight I did for every single set but I lifted 315x4 (a PR) on my last set of deadlifts and squatted 185x6 after 4 sets of 155-165x10. Next time I'm in the gym I'll be testing my 5RM for all the exercises in my new 5x5 routine, so I can calculate where to set my starting weights.
LOL dude! Take a tablet and pen to the gym with you and write everything down.
How does 2x5 deadlifts sound instead of 1x5, at least until the squats start to get heavy? I reeeally like deadlifting and would hate to only do one set a week lol, but I know that I'll be squatting a LOT so more than one set could be overkill when things start to get rougher. I also need my squat and other lifts to catch up a little since I started deadlifting before squatting/rowing/OHpressing, and my hamstrings/glutes are stronger than my quads right now as a result. I think I have a problem... I might be addicted to deadlifting
Enjoy bro!
I checked my 5RM for all these lifts on Friday, here are the numbers:
Squat 5x205
Bench 5x160
Bentover Row 5x125
OH Press 5x100
Deadlifts 5x285
Today was my first 5x5 workout (slightly less than 70% my 5RMs):
Squats 5x5x135
Bench 5x5x105
Bentover Rows 5x5x80
Reverse Crunches 3x15
I'm just going to leave out the pushups, I want to concentrate on benching and I know I'll have to drop them soon anyways like you said zed. Now am I supposed to be going every other day, or 3 times a week (giving myself a 2 day break once each weekend)?
So it begins...
Squat 5x205
Bench 5x160
Bentover Row 5x125
OH Press 5x100
Deadlifts 5x285
Today was my first 5x5 workout (slightly less than 70% my 5RMs):
Squats 5x5x135
Bench 5x5x105
Bentover Rows 5x5x80
Reverse Crunches 3x15
I'm just going to leave out the pushups, I want to concentrate on benching and I know I'll have to drop them soon anyways like you said zed. Now am I supposed to be going every other day, or 3 times a week (giving myself a 2 day break once each weekend)?
So it begins...
Unfortunately i've been outta the gym since Sunday because I got an intense spasm in my middle back Monday from lifting 80-100lb bags of dirt all day, but I went in today and everything was OK during squats so I'm glad I let it heal before lifting again.
Here's what I did today (workout B):
Squat 5x5x140
OH Press 5x5x70
Deadlift 1x5x205
Chinups 11, 7, 5 (the most I've done so far is 8-9 reps so 11 is a decent improvement for me, but my endurance isn't very good for the 2nd and 3rd sets)
Prone Bridges 2x60sec
Diet has been pretty strict, I'm eating 3500 cals a day but as clean as possible, using the grocery list I got from gymjunkie:
protein
chicken breast
turkey breast
lean ground beef 93/7 (drained)
lean steak
eggs
egg whites
salmon.....also a good source of fats
any kind of white fish
2% milk
carbs
brown rice
potatos/sweet potatos
whole wheat pasta
oats
spinach
fruit....simple carb preworkout, no melon or grapes
any green leafy veggies really dont count these in your macros
quinoa
fats
extra virgin olive [URL="http://cheappinz.com/index.php?main_page=index&cPath=2"]oil[/URL]
fish oils
flaxseed [URL="http://cheappinz.com/index.php?main_page=index&cPath=2"]oil[/URL]
almonds/nuts.....no peanuts and unsalted
all natty pb
I'm using the above items, plus whey protein to get as close to 3500cals and 40/30/30 (P/C/F) ratio as I can (using a free online diet tool to get ratios). I've also started going on long, brisk walks with the dog first thing in the AM on an empty stomach every non-workout day.
Here's what I did today (workout B):
Squat 5x5x140
OH Press 5x5x70
Deadlift 1x5x205
Chinups 11, 7, 5 (the most I've done so far is 8-9 reps so 11 is a decent improvement for me, but my endurance isn't very good for the 2nd and 3rd sets)
Prone Bridges 2x60sec
Diet has been pretty strict, I'm eating 3500 cals a day but as clean as possible, using the grocery list I got from gymjunkie:
protein
chicken breast
turkey breast
lean ground beef 93/7 (drained)
lean steak
eggs
egg whites
salmon.....also a good source of fats
any kind of white fish
2% milk
carbs
brown rice
potatos/sweet potatos
whole wheat pasta
oats
spinach
fruit....simple carb preworkout, no melon or grapes
any green leafy veggies really dont count these in your macros
quinoa
fats
extra virgin olive [URL="http://cheappinz.com/index.php?main_page=index&cPath=2"]oil[/URL]
fish oils
flaxseed [URL="http://cheappinz.com/index.php?main_page=index&cPath=2"]oil[/URL]
almonds/nuts.....no peanuts and unsalted
all natty pb
I'm using the above items, plus whey protein to get as close to 3500cals and 40/30/30 (P/C/F) ratio as I can (using a free online diet tool to get ratios). I've also started going on long, brisk walks with the dog first thing in the AM on an empty stomach every non-workout day.
