Hit 1 X Bodyweight squats (187 lbs) this morn with good form! That's my first goal on this program reached!
Next goal... 1 X Bodyweight bench!
This program rules.
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Thread: My Novice 5x5 For Bodybuilders.
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02-26-2013, 02:00 AM #3781
Yes!
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02-26-2013, 02:05 AM #3782
- Join Date: Jun 2008
- Location: Northern Ireland, United Kingdom (Great Britain)
- Age: 32
- Posts: 5,513
- Rep Power: 12405
Sup guys, I just thought I would post a pic of my progress on this routine
The first pic was taken on 17th November, and I started this routine on 3rd December, second picture was taken 23rd February so I *think* this is around 3-4 months worth of progress (probably closer to 3 actually)
How is my progress for this time frame?
Edit: Legs have also gotten bigger, but I unfortunately don't really have any progress pics for that as I didn't take a picture of them before
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02-26-2013, 02:08 AM #3783
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02-26-2013, 02:53 AM #3784
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02-26-2013, 03:35 AM #3785
- Join Date: Jun 2008
- Location: Northern Ireland, United Kingdom (Great Britain)
- Age: 32
- Posts: 5,513
- Rep Power: 12405
Thanks guys
As for my lifts:
I made a post in another thread stating my lifts on 23rd of November
Going from then to now (I assume my form and stuff has improved and helped me lift more, I think the form on all of my lifts are good now):
Squat: 80kg - 102.5kg (Tried 102.5kg yesterday, might have to reset as I was unable to go as low (ATG) as I could at 100kg, but still past parallel on all reps)
Deadlift: 60kg (lmao) - 115kg
Bench: 50kg - 65kg
Overhead press: 30kg - 47.5kg
I never did rows before but now I'm doing 55kgLast edited by Tal106; 02-26-2013 at 03:47 AM.
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02-26-2013, 03:42 AM #3786
awesome, just started this routine On monday. doing workout B tomorrow morning.
Squat - 50KG (felt like I could do a lot more, but first time squatting and didnt feel that solid footed holding the bar so I held off until I get a better feel for it)
Bench - 40KG
Rows - 20KG + the EZ bar whatever that weighs
Shrugs - did 30KG + the EZ bar
skullcrusher - 9KG dumbell
Question with WOrkout B and doing the presses, do them in a squat rack using the oly bar? or just using a barbell and deadlift the weight up?
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02-26-2013, 03:50 AM #3787
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02-26-2013, 03:51 AM #3788
I always use an olymbic bar - know exactly what it weighs so that's just one less variable than if I were to start using the other ones. If there's no shortage of racks in your gym I'd go ahead and do it there. There's only two racks in the gym I go to and so after hogging one for about 30min with the squats I normally take a bar from one of the many bench press setups. Don't think it's really going to make much of a difference though...
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02-26-2013, 03:53 AM #3789
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02-26-2013, 03:53 AM #3790
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02-26-2013, 04:00 AM #3791
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02-26-2013, 05:03 AM #3792
- Join Date: Aug 2012
- Location: Guimaraes, Braga, Portugal
- Age: 35
- Posts: 1,170
- Rep Power: 711
Unless you're training to be an olympic lifter or need it for your sport, there is absolutely no reason why you should be power cleaning at this point. Even if it is a light weight, you'll be putting more effort into getting into the starting position than you should, which can affect your performance in the lift itself. Besides, it's not hard to have it at shoulder height in a squat rack and start from there.
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02-26-2013, 05:44 AM #3793
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02-26-2013, 06:07 AM #3794
Just came off a cycle of 5-3-1, and have since been doing research. As not quite a rank novice lifter (years past experience, plus regular military PT so good conditioning) I decided to go with Jason's program. Yesterday was Workout A, and it damn near took me 2 hours. Considering I had access to squat rack and benches without too much competition, and definitely no waiting, is this an appropriate amount of time for this workout? Or am I resting too long in between sets?
It's not an issue if it takes 2 hours, but I just feel like I'm doing it wrong, haha.Audioholic - Paradigm Studio 100's, CC-690, Velodyne DD-15, Pioneer Elite VSX-94TXH. When I play my music loud, neighbors down the street hear it.
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02-26-2013, 06:15 AM #3795
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02-26-2013, 06:18 AM #3796
I've started doing this, I like it. I like it because its not too difficult to get through on the day though the next day I feel like every muscle has been raped! But I know the body will only change if it thinks it needs to in order to survive. We shall see what a few months of this program shall do. Thank you!
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02-26-2013, 06:24 AM #3797
A question regarding the cutting version - I know the basics and checked out the original, and many revisited answers, to "how do you cut" on it. So I'm happy with dropping to 3x5 and 2x8 etc.
But, I do remember a video from Jason where, in defending a 5x5 routine, he made the point that doing a total of 25 reps with a heavier weight in 5x5 can't be worse than doing only 24 reps with a lighter weight using 3x8. This was the argument in his video that managed to convince me to give it a try. But now in the cutting version we've dropped to 3x5 for a total of only 15 reps. Has anyone considered for this reason in switching to 3x8's for cutting??
I had my first cutting session yesterday and just felt like I had more in me and was "cheating" by stopping after only the 3 sets of 5. Started my deficit on the Saturday if that matters...
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02-26-2013, 06:31 AM #3798
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 618
-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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02-26-2013, 06:32 AM #3799
I get some low back pain when I'm working out,I don't know if it's herniated or what but in the days I rest it goes away.Should I follow this program?Also I have tight anckles and tight hamstrings so I can't squat or DL properly.
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02-26-2013, 06:59 AM #3800
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02-26-2013, 07:00 AM #3801
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6154
()---() York Barbell Club #26 ()---()
||---|| Rogue Barbell Club #34 ||---||
[]---[] Ivanko Barbell Crew #74 []---[]
──<//>─<\\>── BWTG Cluster #10 ──<//>─<\\>──
Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=150771833
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02-26-2013, 07:04 AM #3802
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6154
The reason for cutting the volume is because of the caloric deficit you're less likely to be fully recovered for the next workout. I've always been on a cut. I started out in the full version of the program because I was able to recover for my next workout when the weight was lighter. When the weight became too heavy for my recover I converted down to the 3x5 rep scheme and several lifts I'm only added 2.5lbs per workout, but I'm still progressing forward and that's all that really matters.
()---() York Barbell Club #26 ()---()
||---|| Rogue Barbell Club #34 ||---||
[]---[] Ivanko Barbell Crew #74 []---[]
──<//>─<\\>── BWTG Cluster #10 ──<//>─<\\>──
Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=150771833
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02-26-2013, 07:14 AM #3803
Thanks for the input! Suppose the key, as you said, is just to be progressing. So if I do that with 3x5's while cutting then all's good. I have to say though the whole idea of making strength gains while in a caloric deficit is something I find a little counter-intuitive. But suppose I'll just keep at it and not over think it!
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02-26-2013, 07:18 AM #3804
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6154
()---() York Barbell Club #26 ()---()
||---|| Rogue Barbell Club #34 ||---||
[]---[] Ivanko Barbell Crew #74 []---[]
──<//>─<\\>── BWTG Cluster #10 ──<//>─<\\>──
Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=150771833
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02-26-2013, 08:03 AM #3805
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02-26-2013, 08:04 AM #3806
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02-26-2013, 08:10 AM #3807
Eric Helms from 3D Muscle Journey had a Q&A regarding it. Skip to about 2:25 in the video, thats when he starts talking about it.
As well Brad Loomis from the same coaching team has a video regarding the inevitable strength loss that comes once one reachers further into the cut.
(a little more boring but great info non the less.)
Last edited by Charlie581; 02-26-2013 at 08:57 AM.
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02-26-2013, 08:44 AM #3808
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02-26-2013, 08:49 AM #3809
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02-26-2013, 09:01 AM #3810
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