Stu's Struggle

[SgtSlaughter]

that soreness doesn't = great for you

although, alot of people welcome that feeling of "I was worked real good" . It just means your legs aren't conditioned to handle a lot of work yet

Morning cardio would have been a great idea to speed up the recovery of your legs... LIGHT cardio, i mean a SLOW walk for 20 or 30 minutes.... get the blood moving and lactic acid out.

keep using the towel until you build up some trapezious meat (the diamond shaped muscle that is most of your visible your upper back).

bench, yeah definetly get back in there to use a regular bench. And keep your elbows in (your elbows will rub into your body/lats on the way down)... if you start benching like that it'll save your shoulders from alot of pain and possibly injury later on.

Row sounds good... that's a good and hefty row I sense alot of pulling potential!

i'll find you links to proper form vids so you can review them... form = utmost importance

P.S. Great job getting in the Gym!!! That's a huge step!

 

[here2help]

that soreness doesn't = great for you

although, alot of people welcome that feeling of "I was worked real good" . It just means your legs aren't conditioned to handle a lot of work yet

Morning cardio would have been a great idea to speed up the recovery of your legs... LIGHT cardio, i mean a SLOW walk for 20 or 30 minutes.... get the blood moving and lactic acid out.

Damn, ok. I'll definately do some tonight then and make sure I don't skip that again.

i'll find you links to proper form vids so you can review them... form = utmost importance

I have this link: http://www.uwlax.edu/strengthcenter/videos/video_index.htm

It's been pretty helpful although I haven't been able to find a few things on it. My squat form was starting to suffer a little when I got further on into the sets. Maybe next time I'll go a little lighter and concentrate more on perfect form. I tried to go down past parellel, but in order to do so I have to take a wider stance than shoulder width other wise my blubber belly gets crushed against my quads.

 

[Maffiosa]

Make sure you get down the form 1st and foremost, like sarge said. I do a warm up rep or two with just the bar to make sure my form is rite. Then stack on the weights, but dont go nuts right away. I've been doing lower weight higher reps for the past month and my body is just now starting to get adjusted~

 

[SgtSlaughter]

Make sure you get down the form 1st and foremost, like sarge said. I do a warm up rep or two with just the bar to make sure my form is rite. Then stack on the weights, but dont go nuts right away.

^^ definetly beneficial to use a couple warm up sets just to get in the "groove" of reping out proper form.

GREAT SITE: http://www.aceathlete.com/hatch/video.htm

click on the back squat.

A little more than shoulder width is perfect, pretend your trying to sit on your balls, lol... as BiggT explained it to me.... Ass To Floor (ATF) Squating.

you posted a nice video link... that'll work

 

[here2help]

GREAT SITE: http://www.aceathlete.com/hatch/video.htm

click on the back squat.

Wow, that kid is f-ing strong!! Yeah....uhhh....my form wasn't quite that good, lol

 

[SgtSlaughter]

Wow, that kid is f-ing strong!! Yeah....uhhh....my form wasn't quite that good, lol

yeah he is... i have no clue how much those weight though. could be 100 lbs each plate. or 15lb bumper plates, lol.

ATF Squating is much easier than "trying" to reach paralel, IMO... once you get it, all you do it control it on the way down and the weight transfers to your hips and drive it up.

 

[here2help]

Cool, thanks for the tip. At the end of the video the coach says that it's 360lbs, so they're standard 45lb plates.

I'm planning on heading back to the gym tomorrow after work. Should I follow the lift plan in the 5x5 and do Squat again but this time incline press and dead lift? If my quads/hams still burn like today should I lift anyway?

 

[SgtSlaughter]

Cool, thanks for the tip. At the end of the video the coach says that it's 360lbs, so they're standard 45lb plates.
I'm planning on heading back to the gym tomorrow after work. Should I follow the lift plan in the 5x5 and do Squat again but this time incline press and dead lift? If my quads/hams still burn like today should I lift anyway?

oh ok cool, lol...yeah, i have no audio on the pc here

Sounds good. Squat again, keep it light though Day 2 would be light squat day.

Since your just feeling it out and getting acclimated to the lifts I'd say give it a week or 2 and then when your comfortable... go in and find your maxes. Keep adding weight til you can no longer get 3-8 reps (the spread sheet will calculate out your 5 rep max from those numbers).

Incline press OR Military Press OR Push Press ... you can pick one of those and stick with it.

Deadlifts, yes...review form, practice keep it light to moderate while your feeling all these out... don't wanna get hurt on the first try.

Your legs will take a few weeks (maybe 4 since your new, everyone's diff. though) to get used to it... after then, your legs won't get sore

 

[here2help]

the spread sheet will calculate out your 5 rep max from those numbers

Do you have a direct link to the spreadsheet? I read through the program and kept hearing it talk about it being in the table of contents but I never found it.

 

[SgtSlaughter]

cuz it's at the bottom of the table of contents

http://www.geocities.com/elitemadcow1/5x5_Program/5x5_intermediate_v0.3.zip