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Thread: My Novice 5x5 For Bodybuilders.
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01-24-2013, 01:46 AM #2281
- Join Date: Jun 2008
- Location: Northern Ireland, United Kingdom (Great Britain)
- Age: 32
- Posts: 5,513
- Rep Power: 12405
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01-24-2013, 03:47 AM #2282
Thanks for the reply.
Hit 120kg squat for 5x5!
But failed bench at 75kg...
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01-24-2013, 06:12 AM #2283
Hey JasonDB,
I'm currently cutting with iForce Dexaprine, and am looking for something simple yet really effective for 3 x workouts a week. Gaining strength to eventually gaining muscle is my goal. I'm a fairly big build (or have potential to be). I've recently joined my local gym and have 3x 30min sessions with a PT. My question is:
With me having 3x 30min sessions, would it be wise (as i'm fairly good with nutrition now) to get him to take me through exercises in A and B to have great form, and then just do them for 6-12 months?
Also, I'm currently eating 1g/1lb lean body fat of protein/day, but I'm considering going up to 130-160g if I'll be doing this workout 3x a week. (ABA BAB)
Thanks, look forward to seeing your replies.
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01-24-2013, 06:24 AM #2284
jason, do you recommend cable crunches for someone with anterior pelvic tilt? I'm doing planks right now, but they put too much stress on my shoulders - I do them weighted
Last edited by AlbertoStone; 01-24-2013 at 06:35 AM.
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01-24-2013, 07:02 AM #2285
- Join Date: Jan 2011
- Location: SARAJEVO, Sarajevo, Bosnia and Herzegowina
- Age: 29
- Posts: 29,466
- Rep Power: 273868
just subbed to your channel, first time seeing you
just wanted to say that - i will take a look on this routine although im pretty happy with PHAT atm
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01-24-2013, 07:09 AM #2286
What is "lean body fat"? Just kidding, but Jason recommended in his video of doing 1.1g/lbm if you're on a cut to preserve muscle and help with satiation.
I think that sounds like a good idea to have the PT watch your form and make corrections. Just tell him you have a routine that you have decided on and just need help with technique. Do be weary though, I did the same thing when I was on All Pros and the PT that I had helping me with squats gave me some kinda bad advice. So basically, don't take what they say as gospel if it goes against what you've heard everyone else say."He who makes a beast out of himself gets rid of the pain of being a man."
-Dr. Seuss
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01-24-2013, 07:41 AM #2287
Jason matey. Is 1850 kals a day to little to do the cut version of this program? thats how much scoobys workshop calc is telling me to eat, thats with a 20% deficit. cheers.
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01-24-2013, 09:26 AM #2288
I'm sure this question has been asked in this thread, but if I've been seriously training for ~8-10 months and I've gained a solid 12-15 lbs of lbm, is it still worth doing this program? current 1rms: Squat: ~290 lbs, Deadlift: ~ 360 lbs, Bench: 235 lbs. Thanks in advance.
375/270/440
Road to 1200 total
Meditation brah
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01-24-2013, 10:36 AM #2289
What do you think about doing rows on one of these no-chest pad tbar row machine? What would be the difference between this and barbell row?
http://www.exrx.net/WeightExercises/...LVTBarRow.htmlLast edited by rorschachsaysno; 01-24-2013 at 03:02 PM.
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01-24-2013, 10:46 AM #2290
I doubt you'll last long on this program on 1850 calories. Figure up your TDEE without exercise. Add up your calories burned through exercise for the week, then divide that by 7. Add that to your TDEE and that should be close to your maintenance. So then eat a bit less than that and weigh in once or twice a week to make sure your on the right path.
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01-24-2013, 10:51 AM #2291
- Join Date: Aug 2011
- Location: Colorado, United States
- Age: 52
- Posts: 3,474
- Rep Power: 940
If your body weight is at or near the 210 pounds your profile says (95 kg) then 1850 is well below 20% of your TDEE. Just my rough calculations put your TDEE near 3300. Personally I've found that 10% preserves the most muscle while slowly dropping fat but if you don't mind a little muscle and strength loss we can go with a 20% deficit which puts you at 2640 cutting.
But these are just starting points. The real question is how much weight are you losing per week (average)? Aim for about a pound per week (again, average). Anymore and you could risk lose what you already gained.
You can get a more accurate starting point here: http://forum.bodybuilding.com/showth...hp?t=121703981
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01-24-2013, 04:24 PM #2292
Probably been asked but there's like 46 pages of this stuff.
What can I sub for the Kneeling Cable Crunch?
edit: searching the thread but only found someone asking and someone saying its already answeredLast edited by ckbe; 01-24-2013 at 04:33 PM.
Admit it, I have jimmied your rustles, haven't I?
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01-24-2013, 04:32 PM #2293
i know you said that since i can hyperextension with a 45lb plate i can switch to goodmornings, but would it be preferable to stick with hyperextensions bumping the weight up by using a barbell on my back instead?
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01-24-2013, 04:37 PM #2294
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01-24-2013, 04:48 PM #2295
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01-24-2013, 06:34 PM #2296
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01-24-2013, 07:36 PM #2297
I've been stuck at 185lbs on my bench press for 2.5 months now, while watching my other lifts go up consistently. It's been making me mad and sad, but today I finally went up to 190lbs for 5x5! I don't know what happened, but I think I can start applying progressive overload again on my bench.
Anyway, Jason, at what point does this program have too much volume for a trainee? I bench 190lbs for 5x5 as said above, squat 300lbs 5x5, and deadlift 375lbs 1x5, all with proper form. I don't know what my 1RM is for any of those, never tried, and I'm pretty scared to haha. Some people at the gym are telling me that this is too much volume for my level, but I'm reluctant to agree. I've been on this routine for a month and been making very noticeable strength and size gains - I love it. The structure is PERFECT for me too, 3 days/week alternating where one day you go hard, then you rest, repeat. Works great for me.
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01-24-2013, 07:40 PM #2298
Hold on a sec. I posted that video to show a guy who was saying he held a 45lb plate to his chest during hyperextensions that putting it behind his head was more effective. I have no idea if subbing these for cable crunches is a good idea.
That video was evidence for putting a plate behind your head during HYPEREXTENSIONS
I believe the numbers being tossed around for time to advance is 200/300/400 bench/squat/deads. Might be time to look into 5/3/1 or TM or something like that.First, Revolution
Then, Resolution
Finally, Evolution
SQ [450x1] BP [285x1] DL [500x1] all @ 230 Raw, Drug Free
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01-24-2013, 08:06 PM #2299
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01-24-2013, 11:18 PM #2300
all lifts gone up again today . Was going to deload squat due to stance issue but decided to gung ho and add 5 pounds .
However front squat form ( cant back squat yet shoulder still lacking in ROM ) in video of last set and appears Im not going low enough ! Which is annoying because I thought I was .
Will have to deload now because of muscle imbalance . Won't take long to get back because im lifting stuff all anyways . It's more about getting good form than building leg muscle at the moment.
Apart from that this 5x5 program is working well because my right shoulder which was injured and a few months ago not being able to lift even 10 pounds with it is now able to lift 40.5 pounds which might not seem alot to most people
but when you are recovering from serious disability like frozen shoulder its like a miracle being able to actually function again.
Couldnt even do girl style press ups a few months ago now im benching 124 pounds , should be up another 15 pounds on that by end of next week the bar is moving fast on reps .
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01-25-2013, 12:49 AM #2301
Can you reset individual exercises on this program or is there a reason to reset all exercises at the same time.
I neglected squats in past routines and I'm finding that compared to other exercises I'm feeling the progression most on my squat, and I'm also concerned that only a couple of more progressions will have me sacrificing form... But I expect I'll be able to continue progressing on the bench, rows and others a bit longer. Any harm in just resetting the squat weight by -10%?
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01-25-2013, 02:05 AM #2302
What? Aren't you supposed to reset them individually? Pretty sure that's how it works...
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01-25-2013, 02:37 AM #2303
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01-25-2013, 02:49 AM #2304
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Yes get the PT to teach you the technique on these lifts. Use my technique on the skullcrushers and disregard his advice on it.
Your bodyweight and the way your TDEE will go up on this type of program your calories are going to be too low... you will burn out real fast. You need to recalculate your activity factor big time. Most guys bulking on this program notice their 10% surplus from their split routine becomes maintenance the 2nd week of the program and they have to eat more.
You can still make some gains off this yes, for a few months.
No machine work in this program. The lifts have been selected for their carryover, core stability and carryover in hypertrophy to a variety of muscle groups and performance applications. This is to build your foundation.
Other questions As has been answered all weight resets are independant. Your bench and cgbp do not share a reset... you progress and reset on every individual lift in the program witout concern for where you are on other lifts.
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01-25-2013, 03:07 AM #2305
- Join Date: Jan 2012
- Location: cheltenham, United Kingdom (Great Britain)
- Age: 53
- Posts: 1
- Rep Power: 0
Hi , im a total noob here, even though i joined the site a year ago, its taken me that long to build a home gym and just read as much as i can. (and still completely confused by it all ) I still havent got my head around the nutrition part, but im working on it and weight is starting to go on.
I have read every page of this thread, but cant remember if this has been asked before, apologies if it has been covered.
My question is, is it ok to super set some of the exercises in this routine , i.e on A days squats and benchpress, or will this impact on any gains. Big thankyou to Jason and all for sharing your knowledge and loving this program.
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01-25-2013, 04:38 AM #2306
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01-25-2013, 06:38 AM #2307
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01-25-2013, 07:11 AM #2308
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6154
()---() York Barbell Club #26 ()---()
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[]---[] Ivanko Barbell Crew #74 []---[]
──<//>─<\\>── BWTG Cluster #10 ──<//>─<\\>──
Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=150771833
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01-25-2013, 07:49 AM #2309
Transitioned to this workout from SL a few weeks ago and really enjoying it so far (hoping to keep up with a log in the Workout Journal section). Sadly I don't have the equipment to do hyperextensions though so I was hoping for a suggestion on a substitute. Started a log in the workout journal section of the forum today -- excited for some big gains!
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01-25-2013, 08:40 AM #2310
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