time to get hard and strong 5x5 style

[jdl508]

wow - what a weekend, the older kids came over and took the ol man out to a huge sushi / hibachi buffet - very good had some white tuna, chilean sea bass, steak and a boatload of sushi definitely got my protein out of the deal no calorie counting over the weekend just good times
back to reality this morning - at 5 AM Zed's 15 rep front squats kept trying to stare me down LOL
so here's the work
Ft squats - 3 x 15 @ 100 lbs
High Pulls - 4 x 12 @ 70
rack pulls - 3 x 12 @ 195 - should these only come up around 5 - 6" off the rack?
drag curls - 4 x 11 @ 35
All weight felt very light but I am moving @ 5 lbs every workout and 10 lbs on rack pulls great to be back at it
lately been eating a can of tuna w/ mustard and relish for lunch @ 5 oz. can I do this 5 x per week without mercury issues?

Also took a vid of front squats as my knee is shifting forwards at the base of the lift when I am starting to come up If I can post it up I will for a form check

 

[Buildingup24]

Rack pulls- just below knee.male sure keep upper back tight so you don't round forward

 

[jdl508]

decided to do something different for cardio today so @ 530 AM I stole my kids bicycle and did a 7 mile ride. after about a mile into it I realized that this was a kids bike and not setup for an adult lol my ass is still killin me
other than that it was definitely a nice change of pace and very easy on the knees. Thinking I may get a bike and incorporate this into the mix 1 x per week

 

[Buildingup24]

You could do interval biking too. Tempo change between hard pedaling n easy.

 

[zedhed]

Got it, thanks bro!

 

[jdl508]

Yeah it's time to move up to some kind of HITT cardio anything else is me being lazy

 

[jdl508]

thinking thinking thinking
I'd like to do this high rep program for 8 weeks total and then go back to the 5x5 -
is squatting for 15-20 reps something you EVER get used to LOL?
if it makes sense to do this prog for 8 weeks total can I start moving the lbs up in increments of 10 instead of 5 and 20 lbs on rack pulls?
Everything is still feeling pretty light I have been going really slow on stuff like rows and bench to get the most out of everything.

Here is today work
Squats 3x15@ 110
Bench Press 4x12 @ 95
Bent Over Rows 4x12 @ 85
French Press 5x12 @ 25 lbs - using a dumbell with 2 hands - is this right? should I use ez curl bar like a sitting up skull crusher?

Also been doing an apple or 6 dates or banana pre workout to give me a little more energy in the early morning seems to be working

I am going to try and implement HITT into my cardio tomorrow - maybe jog a bit very slow and then 80-90% run @ 25 yds.

Just for fun here is a back pic - nearly impossible to take pics by my self LOL

 

[Colstreamer]

Good stuff bro. Apple 30 mind before WO is a great pre WO meal. Plenty of energy to help you tear shit up!!!

You'll get used to high rep squats, soon as you've puked from doing em they'll start seeming uh, easier... not really

Not a bad shot of your back considering you took it yourself. I get a mate to do it for me

 

[Buildingup24]

Back's looking solid
. If you do interval cardio in the AM--get some carbs in.If the weight is to light, bump it up!
Rack pulls yeah 20lbs is fine since your deadlift is in the 300s. But as you close in on your15RM of rack pulls--make smaller jumps. That goes for all weights.

If you're going to do HIIT cardio and lift like this, may wanna bump up the calories a little--say 150-200cal. HIT cardio has some sick body comp effects, but you still need to fuel it..
French Press - YouTube

Keep your elbows in-don't flare them. If this aggravates your elbows--for me this type of exercise does, drop them.--Also if you force yourself to keep elbows in, the weight shouldn't be too heavy otherwise your shoulders to an extent come into play. You could use dumbbells to build up some stabilization and get better isolation of each tricep.-i use dumbbells for tricep isolation work( my left tricep is smaller than my right so dumbbells allow me to focus on contraction of each arm)

 

[zedhed]

Hey bro I would really like to see you continue this for 13-16 weeks for you to get the benefit from it.
French press, that vid is one way to do it however I do them laying on my back on the bench with dbls. Like this,

French press lying on bench with dumbbells - YouTube

EXCEPT that I rotate my palms to face my knees every other set. I guess do what is most comfortable for you.
I am a huge fan of dates before workout. Dates are a super food IMO.
Rack Pulls must be heavy so on your next day to do them add 30 Lbs then increase in increments of 10 Lbs.