Help with Lower Body Program

Training
21

[quote]howareyoumeduck wrote:
Ill leave the bag work out for the first couple of months then, I never thought about it from a calorie expenditure point. I’ve got my hands on a 5ft log it’s pretty heavy, seems like to much of a good opportunity to waste. How do I go about training with it? I’ve had a look but can’t find much, squats and log walks maybe? It’s probably to heavy for them just yet, maybe I could squat it I’ll give it a try. I’ll be using the log on a Saturday after I’ve done a 3day week in the gym.[/quote]

NO.

You’ll do stronglifts. Stop the exercising ADD. Add a few chin ups if you want, nothing else. Jesus.

22

Ok fair comment but why not? I was going to have ago at farmers walks and yolks. Nothing to heavy and strenuous, just to try the movement pattern and see what it feels like. I was going to try this at the end of my 5x5 workout. Would this really be detrimental to my training? Maybe if I took on a few more calories and kept a good log of calories and any weight gain/loss. I just really want to try them and I really do think it will be beneficial to me. As long as I am recovering correctly, which I think I will. If I don’t I d stop using them. My fitness levels are good just need to get stronger, my diet is clean just need more clean calories and I at least get 8 hours sleep a night. I don’t want to be in the gym for hours when I go, but I would like little more, the 5x5 just doesn’t seem that much. To be fair the weights aren’t heavy yet, but would a little extra be so bad?

23

5x5 with added pull ups is enough. I must of got a bit over excited yesterday.

24

Whenever you do something, seriously ask yourself how it will get you closer to your goals. Your goal right now is to be bigger and stronger. How, exactly, will carrying a log around help you with that instead of just doing squats? You’re being an exercise groupie - excited about doing an exercise for the sake of doing it, not for the sake of getting something specific out of it.

If you want to, give yourself the freedom to try one new movement for two sets at the end of the workout - but do not program it. If you do, you’ll add another one and another one until your workout consists of seven exercises/day and the three big ones that drive progress (squat,bench, row/squat, OHP, deadlift) will suffer.

25

Right ok, trying a new movement at the end of a session sounds like an idea. I will probably try 1 a week to keep extra work minimal. 1 last question I do have… Neck harness, would this be ok to add in along with the pull ups? This will be the last exercise I add if ok to do so. So my program would be 5x5 with a few additional pull ups and neck harness work that’s it!!!.

26

[quote]howareyoumeduck wrote:
Right ok, trying a new movement at the end of a session sounds like an idea. I will probably try 1 a week to keep extra work minimal. 1 last question I do have… Neck harness, would this be ok to add in along with the pull ups? This will be the last exercise I add if ok to do so. So my program would be 5x5 with a few additional pull ups and neck harness work that’s it!!!.[/quote]

And the one extra exercise you’re doing every session, just for fun, and whatever other shiny thing catches your eye next. etc. etc. etc.

More is just more, more is not better.

27

I was also thinking of lifting atlas stones and pulling trucks would this be to much?

28

[quote]howareyoumeduck wrote:
I was also thinking of lifting atlas stones and pulling trucks would this be to much?[/quote]

How do you think adding these things to your program will move you towards your goal?

More is just more, more is not better.

29

[quote]howareyoumeduck wrote:
I was also thinking of lifting atlas stones and pulling trucks would this be to much?[/quote]

That was an attempt at humour, a poor one to be fair. No, in all seriousness, after running through 5x5 with pull ups in the gym today I’ve realised that it is enough. As mentioned I may have ago at famers walks or something similar on the off chance, but as you said I won’t be programming these into my routine, It would just be to ‘have a play’ really. As for neck extensions, I just thought it would be a good idea to get a stronger neck while building a stronger body. It doesn’t seem like it would be to taxing. As for the exercising add, that would be it. The reason I use this forum is to get advice on training and ask questions. Which I have done, the questions have been answered and I have taken the information on board.

30

[quote]howareyoumeduck wrote:
1 last question I do have… Neck harness, would this be ok to add in along with the pull ups? This will be the last exercise I add if ok to do so. So my program would be 5x5 with a few additional pull ups and neck harness work that’s it!!!.[/quote]

Use the neck harness after you’ve done everything else. It won’t harm your recovery or burn a lot of calories unless you injure yourself, so do it but

  • if you’re in a hurry and you have to save time, cut them out of the session
  • don’t push the weight increases. Slow, controlled sets of 15-20. Neck injuries can really fuck you up
  • Only do them if you really want a thick neck.
31

Thanks for the replies. After being in the gym today I’ve decided against a neck harness for now at least. Also farmers walks etc I won’t be using (yet) as there is no need for them. Squat, deadlift, bench press, overhead press, barbell row and pull ups is what ill be focused on.

Question about wrist straps… I started the deadlift with the bar and two 10kg plates. I got up to 110kg, but was only hitting 3 out of 5 reps before grip failed and had to re chalk for the last 2 reps. However I used straps today and ploughed though 10 reps on 100kg. (I know the program is only 1 set of 5). Are wrist straps worth getting to lift the heavier weight? or should I really be focussing on increasing grip strength by not using the straps?

32

Use a mixed grip first. Use chalk with it. Once that’s holding you back, use straps for your top end set.

33

How should I add in the pull ups at the end of the workout? I’ve been starting with a set of 20 push ups followed by 10 wide grip pulls, next I do 10 pull ups (overhand grip shoulder width), 10 supinated pulls, 10 where your palms are close together and facing each other(I don’t know the name of the grip), then I finish with another set of 10 wide grip and 20 push ups. I’ve got a dip belt which I add 5 kg to occasionally. Is there a better way to be adding in the pulls?

34

[quote]howareyoumeduck wrote:
How should I add in the pull ups at the end of the workout? I’ve been starting with a set of 20 push ups followed by 10 wide grip pulls, next I do 10 pull ups (overhand grip shoulder width), 10 supinated pulls, 10 where your palms are close together and facing each other(I don’t know the name of the grip), then I finish with another set of 10 wide grip and 20 push ups. I’ve got a dip belt which I add 5 kg to occasionally. Is there a better way to be adding in the pulls?[/quote]

Yes - do three sets of chin ups after you’re done with deadlifts on day B. Don’t do push ups for now, they won’t really improve the program. Always, always think minimalistic.

35

[quote]howareyoumeduck wrote:
I’ve got a dip belt which I add 5 kg to occasionally. Is there a better way to be adding in the pulls?[/quote]

Be careful doing weighted pulls and bench in the same workout regularly. Your shoulders might cope fine. Mine didn’t and it put me back half a year because I ignored what my body was trying to tell me.

36

FWIW, Neck Harness is a regular part of Greyskull… I believe they program it 4 x 25, adding weight or reps as long as you hit at least 100.

37

Thanks for the heads up on that.

The workout is Monday: Squat, Bench, barbell row.
Wednesday: Squat, overhead press, deadlift.
Friday: Squat, bench, barbell row.

week 2, Monday: Squat, overhead press, deadlift,
Wednesday: Squat, bench, barbell row.
Friday: Squat, overhead press, deadlift.

It then alternates back to week 1. So the days to add pull ups would be, week 1: Wednesday. Week 2: Monday and Friday?

38

[quote]howareyoumeduck wrote:

Thanks for the heads up on that.

The workout is Monday: Squat, Bench, barbell row.
Wednesday: Squat, overhead press, deadlift.
Friday: Squat, bench, barbell row.

week 2, Monday: Squat, overhead press, deadlift,
Wednesday: Squat, bench, barbell row.
Friday: Squat, overhead press, deadlift.

It then alternates back to week 1. So the days to add pull ups would be, week 1: Wednesday. Week 2: Monday and Friday?

[/quote]

I have just been winging it lately, and my workout is similar to your week 1. On Wed I just deadlift and OHP. If my legs are feeling spry I may do some front squats, but I’ve never tried doing back squats and DL on the same day.

As mentioned, I would consider slotting some pullups or lat pulldowns instead of rows on M or F, just to get a different pulling movement in.

Another idea for you that worked very well for me during my first few months of lifting is…

Front Squat
Close Grip BP
Romanian Deadlift
Barbell Row

I did that workout on Fridays with my M/W workouts looking similar to your week 1’s.

I’d also recommend some loaded carries as finisher movements. I feel like they fit into the full-body strength training ethos quite well. I like using the fat grip 110 pounders for DB farmer’s carries. Good grip trainer!

Go hit it!

39

[quote]howareyoumeduck wrote:
So the days to add pull ups would be, week 1: Wednesday. Week 2: Monday and Friday?

[/quote]

Yes. That’s exactly what I was suggesting.

40

Another question… (this should be my last one, for a while at least).

Nutrition: I read yesterday, (can’t find the article today, but if needed I will have a good search for it). That most of the Carb intake should be done pre workout, during (haven’t been taking anything during, would it help or not really?) and after workout. I think it gave a time scale for after can’t remember exactly what it was. Would this be a good idea? Then just eat mainly protein and veg/fruit for the rest of the day.