I’ve done same weight 5x5 in the past, and had good success, up to a point.
Man, your much more accurate w/meals than me. I like it a lot. I sure can tell a difference.
On the 5x5 I use the same weight.
Do you use the Surge Recovery just post workout? Or do you use it multiple times a day. Financially, it would be more palatable to use it PWO and stick with my normal stuff at the other times.
I am not that stringent on my diet. I try to stay away from the sweets and limit the simple carbs. On days like today, though, when someone else is buying, all bets are off. I went and had Mexican…enchiladas and a ton of rice…mmmm. As I am working out today, though, and it was lunch, not supper, I don’t really sweat it.
[quote]sfp wrote:
I’ve done same weight 5x5 in the past, and had good success, up to a point.[/quote]
Not exactly related, but…
After the info you gave me on 5/3/1, looking over some links to Q&A on it and looking over yours and skids logs, I have pieced together the core of the plan.
Thanks to both of you. I foresee that it will be my next adventure, once the 5x5 progression grinds to a halt.
Man I have no patience! I have yet to hit my first failed attempt at 5x5 and I already want to start something new. I am starting to think I have ADD…
The cool thing about 5/3/1 is that all you have to do is hit the prescribed reps, which is eminently doable. Anything else is gravy.
Strength holes are filled in by the assistance work, which are chosen to address weaknesses in the main lift and provide muscular balance.
But the real plus for me is that I don’t have to think about what I’m going to do in each session or worry about how many reps I’m going to get. Leaves me a lot of head space for the rest of my life…
[quote]skidmark wrote:
The cool thing about 5/3/1 is that all you have to do is hit the prescribed reps, which is eminently doable. Anything else is gravy.
Strength holes are filled in by the assistance work, which are chosen to address weaknesses in the main lift and provide muscular balance.
But the real plus for me is that I don’t have to think about what I’m going to do in each session or worry about how many reps I’m going to get. Leaves me a lot of head space for the rest of my life…[/quote]
That is a plus…big time. And from what I can see, it is really a time saver, versus what I am doing. The kids would greatly appreciate that.
I am looking forward to giving it a go.
I use it POW mostly. And with all the other stuff your doing I would think that would work great for you.
[quote]63Galaxie wrote:
I use it POW mostly. And with all the other stuff your doing I would think that would work great for you.[/quote]
I think I will have a few spare $$ come Thursday. As I am in need of protein powder anyway, I will give this a go. Thanks for the advice.
Also, I am sorry to hear about Gray. I will definitely keep him, and you, in my prayers.
Squat/Deadlift day
Sticking to my previous statement of staying low on the weight until I can get sets of 10 without form or pain (mainly the front of my hips) issues and I have had a chance to talk to the Orthopedist…
Squats
Barx15x3
135x8 - wider stance (outside of shoulders)
135x8 - closer stance (at or inside shoulders)
135x8 - wider
135x8 - closer
185x8 - wider
185x7 - closer
135x8 closer
Bent Over Rows
135x10
155x10
185x10
205x8x2
135x15
Rack Pulls - This is the first time I have ever attempted rack pulls…I set it as low as it would go on my rack, about 1 1/2" below the knee.
225x5
295x5
345x5
375x1 **
400x1 **
Supersets
Cl. Gr. Pulldowns
160x15
160x6
Seated Rows
160x11
160x12
The vid is of my last set. The form sucks (didn’t keep my back tight/arched enough and didn’t push through with my hips), but I am posting it because it is the most weight I have ever successfully completed using free weights. It is also all the weight I currently have at home.
Yes, I know, it is not a full deadlift, but it is successful at what I was trying to do. The next closest was a 395# squat 24 years ago. I had attempted 405#, that same day, but couldn’t get deep enough.
I chose the rack pulls because they are easier on my lower back.
** - just done to see if I could
Great job. Think about it, thats 405 POUNDS!
Thanxs a bunch.
[quote]63Galaxie wrote:
Great job. Think about it, thats 405 POUNDS!
Thanxs a bunch.[/quote]
Thanks, 63G. As you are more than aware, lifting is as much a mental effort as physical. Just having completed a lift with 400# is motivating and energizing.
I actually like the rack pulls. It is easier on my back and I don’t feel as limited by my relative leg weakness. I think what I was happiest about is that my grip held. I had wondered if it would.
One frustrating thing, though. With the opposing grip, on deads, I always have to have my right hand in the under position and my left in the over. This is due to my left wrist issue. I have read where folks switch them back and forth. Is it going to be detrimental to have to always use the left - over, right - under setup?
I always use the same grip.
Good. I won’t worry about it then. I was just concerned that the muscle positioning might be different enough to imbalance development. Of course, since I couldn’t swap grips even if I wanted to, it really wouldn’t matter unless it affected another lift.
Nice work,
good pulling
kmc
Thanks, kmc…
I stay frustrated at the fact I can bench significantly more than I can squat. The DLs and rack pulls allow me to pull enough weight, though not monstrous, to give me a mental bump. It just feels good to move several hundred pounds…whatever the movement.
[quote]LittleStrick wrote:
Thanks, kmc…
I stay frustrated at the fact I can bench significantly more than I can squat. The DLs and rack pulls allow me to pull enough weight, though not monstrous, to give me a mental bump. It just feels good to move several hundred pounds…whatever the movement.[/quote]
It does. It does, indeed.
Tear that up!
it does feel good. In time the lifts will even out.
kmc
[quote]LittleStrick wrote:
Thanks, kmc…
I stay frustrated at the fact I can bench significantly more than I can squat. [/quote]
MEEE TOOO!
Okay…I caved in to 63G’s peer pressure…I mean embraced his encouragement/advice…and made a 10# jump for this workout, for the working sets on Bench. In the end, I am really glad that I did.
Also, I continued with the warmups (stretching and bar/light work). Once again, I made it through a bench workout with an almost absent strained feeling in my pecs. Again…THANK YOU!
The workout ended up getting slightly condensed, as I, at the last minute, had to go pick up my oldest son (5 - middle child) from school. It took about 60-65 minutes to complete.
Bench Press
Barx15x2
95x10
135x10
185x5
225x2
250x5x4
3rd set - - YouTube
4th set - - YouTube
250x7 - decided to rep out this last set
- YouTube
***If you view the vids with your volume on, ignore the growling. Yes, I am one of those. It doesn’t feel right to perform a “heavy” set without drawing from the primal/animal side.
Close Grip Bench
225x3
230x3
235x3
185x8
185x7 - Couldn’t push the 8th rep
Supersetted Machine Flyes and Pushdowns (elbows in)
Flyes
160x8
140x10
140x9
Pushdowns
100x4
90x7
80x9
Laterals
30x10
30x10
30x7
My left shoulder is really tight and sore. It is just starting to ease off. It started on my 3rd set of close grip. The laterals just aggravated it. I think I am going to layoff, except for light mobility work, OH presses, laterals, incline and decline…until my shoulder feels a bit better.
***If you watch the vids…are my arms too far out? It seems that they are further out with the heightened arch. It is where I felt strongest, but that doesn’t mean that it is the best practice in the long run. Opinions?
Nice workout Strick!