I tried hitting 225 5x5 twice this week....The first time went alright and today...I didnt gain any reps or lose any but it hurt so bad, body aches right now
Is it beneficial to add a light day in? What do you do on that light day (reps, weight etc)?
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05-02-2009, 01:50 PM #1Registered User
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I can't bench heavy twice a week anymore
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05-02-2009, 02:10 PM #2Powerlifting Mod
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well...most programs in the stickies have some sort of periodization to benching. except starting strength...
so...apply some cognitive processes and figure it out.*Mods/CS will not, nor can they change your username, so don't ask*
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05-02-2009, 02:14 PM #3Registered User
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why mr.knowledge wouldn't give some advice then? based on those stickies you're so familiar with.....(no hate, but why not be constructive?) sorry but "think about it yourself and go do it" won't really do it.Originally Posted by isaku900
Last edited by morbid8desire; 05-02-2009 at 02:16 PM.
Every man takes the limits of his own field of vision for the limits of the world. (c)
It's only after we've lost everything that we're free to do anything. (c)
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05-02-2009, 02:20 PM #4Lifetime Member
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You cant go heavy every time, no one can.
Look into some sort of periodization type thing and you will still make progress.
Not being able to go full out every time is an indication that you need to do some sort of better thought out program and thats why you posted this.
We all come to this conclusion at some point.
A simple version would be to do this:
1st workout- 3 x 5 80% of 3rm
2nd workout- 2 x 5 70% of 5rm
3rd workout- new 5rm, next week new 3rm, next week new 1rm
This should last you for quite a while.
Once you are pooped from that switch to 5x5, lower your 5rm by 10 lbs when figuring everything out and start anew.
Be sure to eat for level of training you are trying to get to.
I hope this helps."To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other."-- Carlos Castaneda
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05-02-2009, 02:20 PM #5Powerlifting Mod
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because i'm ****ing tired of idiots wanting me to do their goddamned homework for them.Originally Posted by morbid8desire
no one wants to do any learning on their own, which is why we get these stupid ****ing novice questions over and over and over and over again.
****ING LEARN SOMETHING.*Mods/CS will not, nor can they change your username, so don't ask*
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05-02-2009, 02:24 PM #6R[̲̅ə̲̅٨̲̅٥̲̅٦̲̅]ution
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Because there is a **** ton of info in the stickies. Its not that difficult to read is it? Jesus.Originally Posted by morbid8desire
OP, do you mean you are sore, or you have pain (as in joint pain or something like that)? 225lbs isn't isn't heavy enough to justify having a light day if you are still making progress with the lift. I went up to 250 (I've reset the weight since then) and I still think I have a lot of progress to make on the program just yet.
If you are feeling pain, then it probably has something to do with your form. Post a video of your bench and we can help you.
EDIT: if its soreness look into active recovery, and your eating/sleeping habits.Last edited by 19george; 05-02-2009 at 02:26 PM.
Repay no evil for evil, but take thought for what is noble in the sight of all. - Romans 12:17
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05-02-2009, 02:27 PM #7Powerlifting Mod
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05-02-2009, 02:30 PM #8Registered User
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I feel really sore after the liftOriginally Posted by 19george
I should probaly just max out and start a oragnized program
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05-02-2009, 02:33 PM #9R[̲̅ə̲̅٨̲̅٥̲̅٦̲̅]ution
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I thought you were doing Madcows. If you already know your 5 rep maxes just plug them into the spreadsheet and do the program. Thank me later.Originally Posted by T129
Repay no evil for evil, but take thought for what is noble in the sight of all. - Romans 12:17
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05-02-2009, 02:34 PM #10Registered User
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Nah I was doing 5x5 w/ same weight on all setsOriginally Posted by 19george
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05-02-2009, 02:36 PM #11Registered User
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int. 5x5 would be a great choice thenOriginally Posted by T129
My journal: http://forum.bodybuilding.com/showthread.php?t=110608191
"But I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle ? victorious" - Vince Lombardi
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05-02-2009, 05:17 PM #12Registered User
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I am not sure what your protein intake is but I was having the same problem and kick my protien up to about 380grms per day and I have been fine ever since. The body talks we just need to know what it is telling us.Originally Posted by T129
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05-02-2009, 07:30 PM #13Registered User
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everything ok man?Originally Posted by isaku900
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05-02-2009, 07:48 PM #14Registered User
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Everyone else here is talking about the 5x5 PROGRAMS (http://www.geocities.com/elitemadcow...Linear_5x5.htm)Originally Posted by T129
It sounds to me like you're talking about just doing 5 sets with 5 reps. I think your best bet would be going onto Madcow's 5x5 program, I'm doing it now and loving it!
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05-02-2009, 08:06 PM #15Powerlifting Mod
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overdid it on lower back accessory work today, it hurts and makes me ornery.Originally Posted by GDA
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