[quote]skidmark wrote:
I’m not sure that the 5x5 protocol is appropriate for guys working at the poundages you use. It’s more for weaker folks trying to develop strength rather than people who already have it. The volume is just too much for the body otherwise. [/quote]
Hey, who you callin’ weaker folk? Just cuz Meat considers 5 reps to be his cardio for the week, doesn’t mean…Nah, just kidding.
3x3 probably is better at that weight. But you never know until you try something. I’ll give Meat credit for trying it and ditching it because it wasn’t working for him.
I’m not sure that the 5x5 protocol is appropriate for guys working at the poundages you use. It’s more for weaker folks trying to develop strength rather than people who already have it. The volume is just too much for the body otherwise. Professor X seems to use a pyramiding 5x5 sort of protocol. That didn’t work so well for me, but might do well for you.
[/quote]
i think you are absolutely right. I was tempted to drop back to 3x 3 yesterday. I’m going to give that a try for a few weeks.
i’m sore as hell today but that isn’t a true measure of strength gains for me.
Notes:
Would’a got that 360 cept something went pop in my left knee. Didn’t hurt, but definitely drew my attention. Weight was starting to speed it’s way up when it happened. Squats are feeling real good.
Back was still stiff from last RE day’s GM’s. Didn’t want to push it so just did speed deads instead. Skipped doing heavy partial squats too. I think they are really helping me get these PR’s, but I can’t do 'em too often. Once every two or three weeks.[/quote]
[quote]Modi wrote:
skidmark wrote:
I’m not sure that the 5x5 protocol is appropriate for guys working at the poundages you use. It’s more for weaker folks trying to develop strength rather than people who already have it. The volume is just too much for the body otherwise.
Hey, who you callin’ weaker folk? Just cuz Meat considers 5 reps to be his cardio for the week, doesn’t mean…Nah, just kidding.
3x3 probably is better at that weight. But you never know until you try something. I’ll give Meat credit for trying it and ditching it because it wasn’t working for him. [/quote]
I’ll be interested to see how 5 x 5 works for you when you aren’t so week:)
just kidding… you have made great gains with it, but when you get over 400 for reps I’ll be interested to see what your training looks like. you’ve been very methodical with your training so far. I need to get my ass in gear or you will be catching me soon.
Man I hear you./ The sets of five give me One damn hard one on squats etc and im prtty much for shit. I think a 5RNM is great but down loading to get 5x5 on ME day limits the purpose of my ME day Moving heavy loads.
Im all for the conditioning to do it. but would rather save that type work for my RE days or event work. That said I also have the need Much more so then you to work on limit strength your just a touch ahead in that dept LOL
[quote]maraudermeat wrote:
ME bench
I’m not liking the 5 x 5. I think I may try a 3 x 3. I feel totally whipped after it and the rest of the training is in the crapper. I’m really strong the first three sets and then the last two are in the shitter.
Then again I need muscular endurance more so then you as well being strongman focused so kind of between a rock ad hard spot. I think your right in your thinking though Lift some heavy shit bro its been working and you dont need to rep it out you need that one big PUSH
Maybe just more if going with 5 reps back to hitting a 5 RM
Youll work the shit out Im sure
Phill
[quote]
bench
0x10
135x5
315x3
420x5x5x5x4x3
that last set was embarrassing. I go from feeling like it’s super light in the first set, to super heavy for the last set. I’ve trained myself over the past couple years for strength, not muscle endurance. i’m not convinced that I need muscle endurance.
decline
405x11
315x25
close grip bench paused
225 x 10
275 x 8
315x 6
superset dumbell flyes with elbows out
70’s x 8 40’s x 8
70’s x 12 40’s x 12
70’s x 15 40’s x 15
calves and forearms
i felt as weak as lite beer after the 5 x 5. time to change it up.
Hi everyone, not posted on here for a couple of weeks…not found the time. Looks like everyone is progressing, keep the PR’s coming!
I finally got chains involved in my training, (finding 5/8" chain was harder than i thought). Was well worth it though. From the very first session i used them i felt quicker.
Today i hit 270 on a 2 board press with one set of chains.
I’ll be using the chains tomorrow for the first time on DE Lower. Should be interesting to see what they do for speed squats and pulls. They certainly helped my acceleration on speed bench.
How do you guys cycle your training between chains, bands and without. I kinda figured that once you start using chains and bands you would rarely do speed work without one or the other. You may as well overload the top of the lift especially if it speeds you up.
I watched the Reactive method video from Westside and Louie Simmons does seem to imply chains and bands are rotated every 3 weeks. There is no mention of getting rid of them both. Any comments?
A. Dumbbell Bench Press 70 x 12 (PR +4 reps)
70 x 6
70 x 3
70 x 3
70 x 2
B. Fly
50 x 4
40 x 8
40 x 8
40 x 8
C1. Tate Press
30 x 8
30 x 8
30 x 8
30 x 8
C2. Chest-Supported Lateral Raise
15 x 12 20 x 12 (PR +5lbs)
20 x 12
20 x 12
D. Face Pull
75 x 12
75 x 12
75 x 12
75 x 12
It was a nice and quick session, total training time of about 55 minutes.
I wasn’t sure what weight to use for the dumbbell bench press today. I used to try for 4 sets of 8 with 70’s, but that’s quite a bit higher than 60% of my 1RM. I used the same weight anyway and got 12 reps out of it. After that first set, I was spent and it affected my flies. But, I then picked up a bit afterwards and the rest of the session was doing well again.
[quote]elliotnewman1 wrote:
Hi everyone, not posted on here for a couple of weeks…not found the time. Looks like everyone is progressing, keep the PR’s coming!
I finally got chains involved in my training, (finding 5/8" chain was harder than i thought). Was well worth it though. From the very first session i used them i felt quicker.
Today i hit 270 on a 2 board press with one set of chains.
I’ll be using the chains tomorrow for the first time on DE Lower. Should be interesting to see what they do for speed squats and pulls. They certainly helped my acceleration on speed bench.
How do you guys cycle your training between chains, bands and without. I kinda figured that once you start using chains and bands you would rarely do speed work without one or the other. You may as well overload the top of the lift especially if it speeds you up.
I watched the Reactive method video from Westside and Louie Simmons does seem to imply chains and bands are rotated every 3 weeks. There is no mention of getting rid of them both. Any comments?
Elliot[/quote]
Honestly I dont use them much occasional bands I use them a lot for pre/rehab and acc. work and have for a change on ME work speed work. Like them for dynamic Box squats just they keep the bar and you down do to killing the momentum.
But thats about it and dont think any one currently training here uses them much. There a tool but not really needed IMO
[quote]Phill wrote:
Man I hear you./ The sets of five give me One damn hard one on squats etc and im prtty much for shit. I think a 5RNM is great but down loading to get 5x5 on ME day limits the purpose of my ME day Moving heavy loads.
Im all for the conditioning to do it. but would rather save that type work for my RE days or event work. That said I also have the need Much more so then you to work on limit strength your just a touch ahead in that dept LOL
[/quote]
and…
This could be long and boring, but here goes…
First, the reason I’m here is so that if and when things go wrong, I can turn to guys like you and not be afraid to ask for help with my progress. You’re both funny as hell, but very thoughtful in your replies.
I’ve bastardized Westside pretty hard, training 5-6 days per week, combining squat day with vertical pulling, dl day with horizontal pull, and chest day with shoulder/triceps work.
Unlike a traditional approach, I vary my rep ranges, but keep the big 3 movements as my primary movement of the day.
I’ve been calling 5x5 ME day, but in reality it is an RE day. My plan in the future is to keep my 5x5’s (until I have the unfortunate problem of benching 405 for reps…woe is me)lol, and have a DE day 3 days later. Then on my next phase, have a true ME day but have an RE day 3 days later. Confused?
Phase 1: 5 weeks
Wed: RE Upper (5x5)
Sat: DE Upper
Phase 2: 3 weeks
Wed: ME Upper (Singles)
Sat: RE Upper (8x3,6x4…)
The way I see it, if I keep pushing my 5x5 up, eventually I’ll be doing 405x5x5. I have to think that when that happens, my 1RM will have gone up significantly as well.
If I start to fizzle, please feel free to whack me with a hammer to get my attention, and then point me in the right direction.
Notes: Nothing spectacular goin’ on here, but this was a solid workout which is going to lay the base for the next ME day. Didn’t really struggle with any set but the top ones, which I take as a good sign.
Pausing in the bench to develop starting strength from the bottom.
JM Presses felt super light compared to last RE upper day. Course the volume in this session is much less than the previous.
I decided not to squat again today to make one more run at a heavy DL tomorrow before my down week. Also, knees have been a bit sore since Box Squats and Front Squats on Monday, so I’ve been doing some 20 rep squats with just the bar, 50 rep light leg extensions, and foam rolling the quads as well.
06/28/07 - Curls for Girls
A) EZ Curl
+30x10
+50x10
+70x10
+90x10
+110x10 (last 4 cheat)
drop set…
+130x6 (last 2 cheat)
+100x5
+50x10
B) DB Hammer Curl Pyramid (30sec between sets)
30x8
40x8
50x6
60x6
50x6
40x8
30x8
C) EZ Reverse Curl
+50x12
+50x12
+50x20 (good song)
D) DB Supinating Curl
drop set…
40x15
25x15,6,4
Ahahaha Beach Workout! My bi’s felt like balloons after this workout. 25 minutes in and out.
[quote]Phill wrote:
OK looking for ideas. Someone is giving me 300+ lbs of lead and looking to make something cool and useful to train with any ideas.
I was thinking maybe a power stair weight?? Not sore
Oh and all ready got suggested getting a telephone pole and making a 40 foot pencil LOL
Phill[/quote]
I’d make a pair of Hulk hands. 150lbs each, with a hole in one of them big enough to slip a bottle of beer into. Then on Haloween you could paint yourself green and…
Not trying to argue with you guys here, but the 5x5 can work for anyone, it is all on how you set it up. You can do a straight weight 5x5, or you can do five sets where you shoot for a top set of 5 on the fifth set. Yes, for someone of Meat’s strength level he probably wouldn’t try to do a linear version of the program. But I’ve seen other powerlifters with great numbers do 5x5 cycles throughout the year, and have great success.
The thing I like about it is it’s easy for me to track how much volume and work I am doing and can monitor my progress that way.
Meat, try giving the 5x5 a chance for 4-5 weeks total, then drop down to a 3x3 for 3-4 weeks. When you go back to the 5x5 the second time, you’ll be much stronger.
Then again, to each his own. If you don’t like training a particular way, you might not put your heart into. Good luck either way you go!
-Dre
[quote]skidmark wrote:
I’m not sure that the 5x5 protocol is appropriate for guys working at the poundages you use. It’s more for weaker folks trying to develop strength rather than people who already have it. The volume is just too much for the body otherwise. Professor X seems to use a pyramiding 5x5 sort of protocol. That didn’t work so well for me, but might do well for you.
[/quote]
[quote]Modi wrote:
Phill wrote:
Man I hear you./ The sets of five give me One damn hard one on squats etc and im prtty much for shit. I think a 5RNM is great but down loading to get 5x5 on ME day limits the purpose of my ME day Moving heavy loads.
Im all for the conditioning to do it. but would rather save that type work for my RE days or event work. That said I also have the need Much more so then you to work on limit strength your just a touch ahead in that dept LOL
and…
[/quote]
LOL I tend to think in type sometimes Im not getting down on the 5x5 nd yes reps will make you strong hell I started making better progress once I was going from 3-5 reps maxes most times instead of always 1.
Hell even the occasional go balls out for 10, 20+ one killer set.
again kind of thinking out load and whats been working for me. May suck for hell anyone elese and im always willing to try shit as well something Im sure out there always will give me, you, anyone just a bit better gains we have to keep trying shit dont put your self in a box.
Hell weve all bastardized it youre doing what well its working for you you PR whore LOL. Meat was fucking with you with the weak shit.
were all here to lift, learn try shit, get input, and above all keep making progress and well give one another some shit in the process
How long are those pauses?? Man they really are killer and will help all round strenght and teach you how to stay TIGHT in the bottom. I generally shoot for roughly 3-4 seconds which feel like a damn eternity under a heavy load but man kills all the stretch reflex and you have to really keep the back tight etc
Good work
phill
[quote]skidmark wrote:
ME Upper
Bench Press
115x5,5 (all paused)
185x3
205x3
225x2
235x1
245x1
255x1
265x1 (no pause)
245x1,1 (no pause)
Notes: Nothing spectacular goin’ on here, but this was a solid workout which is going to lay the base for the next ME day. Didn’t really struggle with any set but the top ones, which I take as a good sign.
Pausing in the bench to develop starting strength from the bottom.
JM Presses felt super light compared to last RE upper day. Course the volume in this session is much less than the previous.[/quote]
Ha thatd actually be pretty sweet wear then fuckers all days every day youd be yoked as hell. Just imagine the stimulus youd get having to curl 150lb each time you wanted a drink LOL
Phill
[quote]Modi wrote:
Phill wrote:
OK looking for ideas. Someone is giving me 300+ lbs of lead and looking to make something cool and useful to train with any ideas.
I was thinking maybe a power stair weight?? Not sore
Oh and all ready got suggested getting a telephone pole and making a 40 foot pencil LOL
Phill
I’d make a pair of Hulk hands. 150lbs each, with a hole in one of them big enough to slip a bottle of beer into. Then on Haloween you could paint yourself green and…
C)Snatch Grip Deads (w/straps)(supposed to be 4x4)
(315x2)
365x2xMiss on 3rd (used a slightly thicker bar than usual)
345x4
355x4
340x4
Notes: My elbow is still giving me grief from last weeks 5x5 squats. I’m going to go really light on pressing for my next workout and see where it gets me.
The snatch grip deadlifts didn’t feel as easy as they “should’ve.”
