Rimma

[rimma]

try rippetoes mate. im going to. dont have to start empty either. simple, proven and effective! http://forum.bodybuilding.com/showthread.php?t=998224 8)

I had a read through, looks very similar to the 5x5 actually. I guess the basic premises of beginner workouts are the same- low volume, full body workouts using compound exercises.

So I started the 5x5 today, was basically cardio :pfft:

But at least my form was (hopefully) good.

Squat 5x5 @ 32kg

Bench 5x5 @ 32kg

Bent rows 5x5 @ 32kg

Pushups 3xF

Reverse crunches 3x12

yawn

[Draft]

As usual Rose is right, if you are trying to put on mass red meat is waaay better than white meat or fish!

Also, you said you deadlifted 90 for 3 and don't think you can call it a PB? IMO deadlift is something that you should be hitting low reps on when your are lifting at your top sets. I only try for 3 or 4 on my last set and have been moving up every fortnight or so.

[rimma]

As usual Rose is right, if you are trying to put on mass red meat is waaay better than white meat or fish!

Also, you said you deadlifted 90 for 3 and don't think you can call it a PB? IMO deadlift is something that you should be hitting low reps on when your are lifting at your top sets. I only try for 3 or 4 on my last set and have been moving up every fortnight or so.

Lol, today was christmas for me so I just ate solid red meat. Umu cooked lamb, glazed ham, chicken

As for the deads, yeah you're probably right. I was aiming for five on that set. Redundant now anyway with the whole 5x5 thing....no pyramiding.

Also only one set of deads (1x5). anyone know whats up with that? :-s

[rimma]

5x5

Squats @ 37kg

OH Press @ 24kg

Deadlift @ 57kg

Pullups 7/7/6

Planks 3x 30sec

the whole going up 2.5 kg a workout thing is not gonna happen, my muscles just dont feel stimulated at all. Will put on 5kg each time until it starts getting hard.

[rimma]

5x5

Squats 47kg

OH Press 26.5kg

Deadlift 60kg

Chins 8, 8, 7

Bridges- didnt happen.

Had a break over new years, just got back.

Yesterday my workout made me spew and I think may be due to food poisoning or alcohol poisoning cos it was a very light workout!

Worth it tho cos new years was epic :grin:

Got the missus to do the workout with me yesterday... was quite fun. Hopefully she'll get into weights and I'll have someone to train with.

[steak]

As usual Rose is right, if you are trying to put on mass red meat is waaay better than white meat or fish!

Also, you said you deadlifted 90 for 3 and don't think you can call it a PB? IMO deadlift is something that you should be hitting low reps on when your are lifting at your top sets. I only try for 3 or 4 on my last set and have been moving up every fortnight or so.

chuck in some reps for good growth too bro 8)

Rimma - keep pushing yourself and eat lots. You will grow :nod: KUTGW :clap:

[rimma]

Thanks man. Its good fun just to have a bash anyway.

Today:

Squat 50 5x5

Bench 40 5x5

Bent rows 40 5x5

Pushups 15, 15, 15

Reverse crunches 12, 12, 12

Squats are starting to get difficult-ish. might soon get a workout which makes me sore or something crazy like that

Eats have been good today.

Protein oatmeal

Beef curry and rice

Macaroni cheese

Protein shake

Nuts

Pork roast for dinner tonight..yummo!

[rimma]

I'm gonna have to make some modifications to my squat rack :think:

I'm thinking that doing bottom squats is going to get pretty difficult when the weight gets past 60 or 70kgs. Thus I will have to attach shoulder-height pegs and bring the width right in so the weight plates will be on the outside of the frame... A design flaw from the start, obvious in retrospect (as so many things are!)

The other alternative would be getting a 7ft bar but I can't find one. My mate has one which he wont lend me and he's a fattie who doenst even use it :x

[timinator]

Also only one set of deads (1x5). anyone know whats up with that?

5x5 Deadlifts is overkill combined with 5x5 Squats, especially since every 2 weeks you'd be doing 2 times 5x5 Deadlifts combined with 3 times 5x5 Squats within the same week. This can get in the way of recovery, causing stalling on Squats and other exercises which wouldn't occur otherwise. 8)

[steak]

My mate has one which he wont lend me and he's a fattie who doenst even use it :x

steal it off his fat arse

[rimma]

Also only one set of deads (1x5). anyone know whats up with that?

5x5 Deadlifts is overkill combined with 5x5 Squats, especially since every 2 weeks you'd be doing 2 times 5x5 Deadlifts combined with 3 times 5x5 Squats within the same week. This can get in the way of recovery, causing stalling on Squats and other exercises which wouldn't occur otherwise. 8)

haha. Is that copy and paste from stronglifts website? Answers my question though. 8)

[rimma]

My mate has one which he wont lend me and he's a fattie who doenst even use it :x

steal it off his fat arse

Might just do that

[drizzt]

Nice work mate, I'm keen to see how you go on this 5x5 program :nod:

I was gonna say something similar to what timinator said above re: Deads. I thought the same thing as you when I was reading over the program but then I read their explanation why it's 1 instead of 5... makes sense really, can imagine the volume with that and squats getting a bit too much.

[rimma]

Definitely. For example, today after even relatively light squats I my other exercises suffered a little, especially bent row. Deadlifts would be even more difficult to follow squats with so I guess it does make good sense.

[timinator]

Yep that was straight off stronglifts.com Took words right out of my mouth and makes sense.

I'm also keen to see how you go! Are you using the stronglifts spreadsheet to track your progress? Seems handy? Or just text book stuff. (no pun intended)

All the best :wink: I will be eagerly awaiting your progress and comments

[rimma]

Yep that was straight off stronglifts.com Took words right out of my mouth and makes sense.

I'm also keen to see how you go! Are you using the stronglifts spreadsheet to track your progress? Seems handy? Or just text book stuff. (no pun intended)

All the best :wink: I will be eagerly awaiting your progress and comments

Thanks mate. Yeah I'm hoping for good things with this workout scheme.

As for tracking, just good ole fashioned paper haha. Not too good with the whole technology thing, but I did download the spreadsheet. You looking at doing something similar, ie stronglifts or rippetoes?

[ohjoshua]

I did the madcow 5*5

i gained 20kg on my squat in the 8 weeks. Best progress I have ever had.

[timinator]

Thanks mate. Yeah I'm hoping for good things with this workout scheme.

As for tracking, just good ole fashioned paper haha. Not too good with the whole technology thing, but I did download the spreadsheet. You looking at doing something similar, ie stronglifts or rippetoes?

Yep I've been searching around for a good 5x5 scheme to follow. Stronglifts,Rippetoes and Madcow all seem good. I'm not so keen on dropping weights back to just the bar tho :doh: I guess in about a month it will be right back to where you were. I'm going down to the lake to do some wakeboarding for a week \:D/ and will start when I get back.

[rimma]

I did the madcow 5*5

i gained 20kg on my squat in the 8 weeks. Best progress I have ever had.

Why'd you stop? Is madcow just an 8 week program?

[rimma]

Yep I've been searching around for a good 5x5 scheme to follow. Stronglifts,Rippetoes and Madcow all seem good. I'm not so keen on dropping weights back to just the bar tho :doh: I guess in about a month it will be right back to where you were. I'm going down to the lake to do some wakeboarding for a week \:D/ and will start when I get back.

Sounds cool bro. Yeah I dropped the weight, but couldnt be bothered going right to the bar. Doesn't take too long to climb back up to strenuous weights anyway; I'd say I'll be there in a week or two, given that I didnt lift much in the first place.

Will be good to see how you get on, you should start a journal so we can compare notes and whatnot.

[rimma]

Workout as normal

Squats: 52.5 kg 5x5

OH Press: 29 kg 5x5

Deadlift: 65 kg 1x5

Pullups: (palms away): 7, 6, 5

Bridges: 3x 30sec

Increasing deadlifts by 5kg each workout, all other lifts by 2.5 (as recommended)

Will probably stall on OH Press soonish, it was kinda hard.

[ohjoshua]

I did the madcow 5*5

i gained 20kg on my squat in the 8 weeks. Best progress I have ever had.

Why'd you stop? Is madcow just an 8 week program?

I was just an eight week program. I have done it since and only gained another 5kg...

[rimma]

Squats: 55kg 5x5

Bench: 41.5kg 5x5

Bent rows: 41.5kg 5x5

Push-ups: 20, 15, 15

Reverse crunches: 3x12

All good in the hood.

[rimma]

Squats: 57.5kg 5x5

OH Press: 31.5kg 5x5

Deadlift: 70kg 1x5

Chins (palms facing): 10, 9, 4

Prone bridges: 3x 30sec

Comments:

-Squats were fecking hard for the first set. Hammies especially were still sore from Monday. I will start warmup sets on Friday; don't want to get myself injured.

-OH Press was fine, contrary to expectations that I would stall. I can now do 5x5 for 31.5 where before 26.5 was my PB :-s Lets see if I stall next time...fingers crossed I bust 34.

-Dead lift was Dead easy.

-Chins: I did a set of ten which I've never managed before, pretty stoked. felt like I could have done more, maybe 12. Second set couldnt quite get ten. Then third set I didnt rest long enough and barely knocked out 4

-Bridges: I dont find these difficult at all. I think I'll change to one minute or something. Maybe I'm doing it wrong.

Overall good workout.

[startinfromscratch]

what made you choose this particular 5x5over others bro? just curious as been looking myself..