time to get hard and strong 5x5 style

[jdl508]

today finishes week 7 of my 4x12 routine - it's basically the 5x5 excersises at 4x12 rep scheme

I was thinking of another week to make it 8 weeks and then going back into a traditional 5x5 thowing in some chinups / pullups 2x per week

thoughts?

todays work was squat, bench press, bent over row, chinups

hit all my numbers but felt really tired / sluggish this morning not sure if it is an IF thing or just waking up at 500 and going to bed at 11 thing

 

[Buildingup24]

Do 5x5 for the main lifts- then do as many reps as you can for chins or pull-ups in 3-4 sets (each week try to add 1 to the total)
Then 5-10 minutes of "free time" meaning curl/dip/laterals/rear delt stuff--whatever you want do.

Keep the cardio like you have been. If the cardio interferes with the workout, drop 1 cardio day or do something of low intensity.

On Monday Your free time could be biceps/forearms n traps
Wednesday-laterals/rear delta
Friday-triceps n calves

 

[zedhed]

I like b24s idea bro. Sounds very good to me. Sorry to hear that the little bastards broke into your car bro. I hate that shit with a passion.

 

[rustilldown]

I am subbed bro! Will be following from here on out !! B24 has alot of good ideas


Ride it like you stole it!!

 

[Buildingup24]

The reason you felt like crap was you did cardio n had 12% of 1557 calories from carbs. That's 200 calories. Need more carbs.

 

[jdl508]

bu24 - I like the sounds of that 5x5 for main lifts etc
I am working out at home so I am not cursed with the variety that some of you guys have - for me this is a good thing because Im just as happing doing the same thing day after day as long as progress remains
now dieting thats another story

yo ru - thanks for stopping by Ive been watching you kill dat shit for a while now good stuff

todays work was
ft squats 5x5
high pulls 4x12
rack pulls 3x12
chin ups 7,6,5

I think Im going to start sneaking in OHP on days I do high pulls as well @ 5x5

still doing IF although I had more than one cheat meal over the weekend

 

[Buildingup24]

This is ghetto as hell but If you wanna do things like lateral raises- take an empty milk gallon- fill it up half way with water n use that.. Play around with thumb/pinky placement till you get a contraction in your medial delt.
Put more water in as weight feels lighter/you get stronger.

OR. Buy a used resistance bands--this is ideal because then you can use it for your accessory work. I have a green spri one. I use it for pull-aparts n for pumping

Ex: barbell curl then immediately do curls with the band. The constant tension will burn like hell.
Same with triceps- cLose grip bench then pushdowns with the band.
For laterals. Put 1 foot on middle of band n use the medial delt to raise the band up- your hand is merely used to hold it.

 

[Buildingup24]

In regards to diet- the smaller your feeding window, the more easily you can get away with less than optimal food choices.

 

[rustilldown]

Yeah the milk jugs are ghetto but I've actually used that and it works great! For resistance band curls, do barbell curls, like b24 says and then resistance band curls tell you can't do one more, then rip a few pullups holding and squeezing at the top .. Hold for 2-3 seconds per rep to really get that burn. I used to do them off of my floor joists in the unfinished basement keep up the good work, OhP is something I used to neglect but since enorporating it all pushing lifts have gone up a fair amount. Give it a shot.




Ride it like you stole it!!

 

[rustilldown]

How do you enjoy the front squats? and have you ever tried conventional box squats? Where you touch butt down to a box or flat bench ?


Ride it like you stole it!!