time to get hard and strong 5x5 style

[Colstreamer]

Bro if you're type A you wanna think about looking at alternative protein sources other than meat. And yeah, get off the dairy, chances are you feel fine on it cos you've been consuming it for so long you don't notice it's affects. I'll bet my last penny you got no problems with wheat, gluten or any other grains.

If you're interested I can email you a PDF of the book "eat right for your type" it's very interesting and personally it's changed my life in terms of what I eat and my training.

 

[Buildingup24]

I like zeds workout but (with all due respect), use the leg press instead of front squats if you're going high rep. Your positioning will fatigue before your quads/glutes do in high rep front squats- like my best front squat full ROM is 205 for a single. But doing 135 for 8 is a struggle cuz the stabilizer muscles (traps//shoulders) tire before the legs give out.
Just a thought.

Plus Dave Tate leg presses-if that man leg presses, it's totally acceptable in my book

 

[jdl508]

Did Zed's workout A today - doing 12 reps is a whole different thing and Ive been doing 5 for so long I felt really weak today. Felt really good to get that 'pump' again
I also added in 3 sets of incline bench
CS - Im all for reading good stuff so send me out that pdf Im greatful
Good chit

 

[jdl508]

unfortunately I cannot do leg presses as I workout in my home gym. I dont even have a proper squat rack - just hope I dont get caught in the hole

Zed Im liking your A / B workout for a change of pace

question are high pulls basically the first half of a clean and press - are you always starting on the floor with them? I checked some videos but even they were very different

As far as diet I am going to try and cut out all dairy for a month and see what happens - no yogurt - no milk - no cream in coffee

this morning I jogged for 30 minutes and worked up a good sweat

 

[Evan Tipps]

You should be fine squatting without a rack.. Just watch vids on what to do when you do get caught in the hole

 

[zedhed]

Good point 24 on the leg press. Actually I like em both if its doable for the guy.

Jd go to Lowes and get you a set of those yellow all steel sawhorses (The Heavy Duty ones). They work gr8 for squats and all kinds of other stuff in your workouts.

I have not run accros any really good vids of High Pulls from a hang so here is my best explanation for you bro.

Ok have the bar resting on the saw horses that you bought at Lows. Start out at a light weight till you get the feel for it.
Grasp the bar at just a bit wider then shoulder width.
Use good form and bend forward so that the bar is at your knees. This is your start position.
Now explode your pelvis inward toward the bar and shrug the piss out of your shoulders.
This will bring the bar up to waist level.
Flex the hell out of your calves, rise up on your toes and at the same time point your elbows toward the ceiling, arch your back (pulling with your entire back) and pull that bar up to your chest.
That is the lift now let the bar descend under control and you are ready for your next rep.
You dont want the bar going any higher then your chest and do not jump up off the ground.

It really sounds much more complicated then it is bro. So just read thru that a couple of time and then go do it. If you have a mirror then use it too to help you.

A Tip for you.
I put a pc of carpet on the top of each saw horse that way the bar wont roll around.

 

[Buildingup24]

T NATION | Video

start light- it's a technical lift so get used to the movement first.

 

[jdl508]

ok its a whole new day and time for Zed's workout B
It took me about 1.5 hrs to get through this because I was researching some of the movements while working out.
Don't laugh at the #'s as this was a very different workout for me. The only excersise I had done in the past was front squats and that was 4 years ago in kurdistan LOL and def not @ 15 reps
What I found was that at the higher reps weight wasnt a problem but my cardio was I was feeling taxed after 15 reps as opposed to my normal 5 - I think this is a good thing though so lets get on with it

Workout B
Ft Squats 3x15 @ 95 lbs -> very light but taxed the breathing
High Pulls 4x12 @ 65 lbs -> pretty light
Rack Pulls 3x12 @ 185 lbs -> these where really fun
Drag Curls 4x11 @ 40 -> also a really cool movement I had never done

Here is a pic of my home gym if you can call it that

 

[Colstreamer]

^^ that's a pretty sweet home gym bro. All you need is a punch bag and you got everything I'd ever need!

 

[zedhed]

Thanks for that vid 24. Thibs to the rescue again. Thats exactly how you do em Jd except dont rest the bbl on anything at the bottom. You just hold it at knee height. Good on your gym and your workout too bro.
You start numbers dont really mean shit bro. Its just a place to start. And my hat off to you for being honest bro!
But Im not seeing any of the Yellow Steel saw horses yet, what up wid dat?