Keep stretching daily L. Dynamic and static stretches. Be careful lifting too much weight on that box squat. You can't squat correctly that low and putting a box there doesn't magically give you the ability to do so. The box is a little too low and you are bending your lower back. Lay down a plate or two on the box and work your way down.
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Closed Thread
Results 9,571 to 9,600 of 9748
Thread: My Novice 5x5 For Bodybuilders.
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06-13-2013, 01:01 AM #9571
- Join Date: Feb 2013
- Location: San Jose, California, United States
- Age: 46
- Posts: 235
- Rep Power: 168
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06-13-2013, 01:31 AM #9572
I have never lifted before, Can i do this program? It seems the best program in this site.
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06-13-2013, 01:44 AM #9573
hi Jason
Thanks for the program.
my current lift are---
ohp--47kgs
bench--63kg
row--55kgs
squats---70 kg with horrible form..startig...again
dead--85kg
pullups---13
bardips--25
hetight--5ft8in
weight--72kgs
reading through the thread reached page45
have a couple questins
1..barbellrows..i seem to get a pain inn my shoulders when i let my upperback extend fully. i get this problem when i do pullups also. but keeping the shoulder blades squeezed throughout the movement i can lift good weights withou pain. currentlyfor rows i do them pendley style with my shoulder blades squeezed throughout the movement...any ideas as what cause the pain when i let my shoulders and upper back ?
2..my squat form sucks. what mobility drills can i do?
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06-13-2013, 02:51 AM #9574My running and ICF 5x5 log - http://forum.bodybuilding.com/showthread.php?t=153761921
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06-13-2013, 04:25 AM #9575
Can you do calf raises and abs on off days? Couldn't that also cut into recovery? I usually walk for 30-40 minutes on rest days, but that has yet to do anything for recovery.
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06-13-2013, 06:16 AM #9576
Quick question regarding CGBP,
I watched this video on youtube recently,
http://www.youtube.com/watch?v=2EhD-CPLMCU
0:35 onwards in particular.
he explains that CGBP for triceps is best performed on the smith machine, I have generally been taught to avoid the smith machine like the plague but his reasons seem legit.
(he explains that you can use more weight and because you dont have to balance the weight the other muscle groups will not take over and take the load off the triceps)
to me it sounds like a good idea to use the smith machine for this exercise rather than the olympic bar, is this an acceptable adjustment to the program?
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06-13-2013, 06:24 AM #9577
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06-13-2013, 06:27 AM #9578
I'm having a little bit of trouble with my rows. I'm up to 120 lbs as of yesterday, which has surpassed my bench by 5 lbs. At this point, I feel like I'm using too much body just to get the bar to my chest. My last couple sets sort turn in to an upright row as I'm bringing my chest down to meet the bar rather than the other way around. I know a little bit of momentum and leg drive is fine, but I don't want to cheat myself out of a developed back just to get my reps in.
Wondering if I should repeat my current weight, then reset? Definitely don't want to be swinging around too heavy of a weight if I can get better results performing the exercise with better form but lower weight. Not feeling much in my back at all at this point. Opinions from more experienced lifters would be appreciated.
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06-13-2013, 06:31 AM #9579
If you feel form is breaking down I would absolutely repeat the weight and see if you can complete focusing on form, worst case you reset back to 105...not like it takes long to work your way back up. That is how I always try to look at things, and in the end you will be better off.
I do pendlay rows which for me takes any cheating out of the equation.
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06-13-2013, 06:31 AM #9580
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06-13-2013, 06:35 AM #9581
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06-13-2013, 06:49 AM #9582
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06-13-2013, 06:59 AM #9583
Pretty bad argument for using the smith machine. It isolates the muscle better? Well we're not trying to isolate the muscle. We want to recruit as much muscle fibers as we can. And smith machine takes stabilizer muscles out of the movement, which is a huge disadvantage.
FAQ for ICF 5X5 (Credit to iBeastMode207 and Charlie581)
http://forum.bodybuilding.com/showthread.php?t=148036063&p=1063632501&viewfull=1#post1063632501
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06-13-2013, 07:05 AM #9584
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06-13-2013, 07:08 AM #9585
has anyone done this while cutting but stuck to 5x5 for the compounds and only dropping to 2x8 for the accessories? I just don't feel like I properly worked the muscle with 3x5
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06-13-2013, 07:09 AM #9586
I would like some advice on how to rehab a lower back injury (muscular). I was on ICF program and was making very good progress. I misjudged and the time I should have done a de-load. But instead I went with the normal weight and injured my lower back doing squats. I have recovered somewhat and now I can bend and at least do body weight squats without pain. Now as soon as I put weight even 95 lbs, it hurt after a few reps and pain comes back. I did hit 245lbs on my squats. I would like some advice on how should I go about it? Any help would be appreciated.
- Fahad
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06-13-2013, 07:13 AM #9587
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06-13-2013, 07:16 AM #9588
Lower back ache
Hi, I've been doing this program for about 2 months. I'm doing the cutting version and I'm still making strength gains even when I'm cutting so that's great!
But my lower back is always sore and achy. It feels fine when I'm lifting but the day after it feels like I went to snap city, after I've slept it's a bit better.
It feels like I have had lower back DOMS since I started. Could this be because I'm cutting?
I don't want to ruin my lower back so I'm thinking about skipping the squats and deadlifts for a week and doing DB rows instead of BB to let my back fully recover.
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06-13-2013, 07:19 AM #9589
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06-13-2013, 07:20 AM #9590
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06-13-2013, 07:21 AM #9591
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06-13-2013, 07:26 AM #9592
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06-13-2013, 07:26 AM #9593
That would be fine. However, your reasoning isn't correct. SS is 3x5 and you would get just as could results. The reason for it being dropped is because you'll be in a deficit and you won't have enough nutrition to recover from the volume of 5x5. With that being said, when I did drop down to 3x5, I was still making strength gains in a cut.
MikeAllen v1.0 :
http://forum.bodybuilding.com/showthread.php?t=152402033
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06-13-2013, 07:32 AM #9594
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06-13-2013, 07:38 AM #9595
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06-13-2013, 08:06 AM #9596S120kg/B97.5kg/D140kg/OHP62kg
My training log: http://forum.bodybuilding.com/showthread.php?t=150869353
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06-13-2013, 08:18 AM #9597
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06-13-2013, 08:45 AM #9598
Yea, I mean, I don't really care about the #'s at all, since heavy is relative..I just want a good workout! I can get all my reps in right now, and keep upping the weight, but I'm assuming the results would be better if I was using a weight that I could actually handle cleanly rather than just slinging it around, no?
Might give the pendlay a try sooner or later. I do like the idea of being able to draw a line on where I should be progressing or resetting. So hard to tell with rows vs. all the other lifts.
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06-13-2013, 08:48 AM #9599
In my opinion yes, the term lift heavy is not always the best approach. God forbid you injured your self because of crappy form, just not worth it in the end to me.
Give Pendlay a try, for me it really puts extra focus on lifting with good form as you do not have the ability to "move" as much as you do when you are more upright.
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06-13-2013, 09:01 AM #9600
A, rest, B, rest, A, rest, rest? Or A, rest, B, rest, A, rest, B, rest, A, rest, etc...?
My Reviews and Logs: http://forum.bodybuilding.com/showthread.php?t=152226283
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