To those doing heavy sets of kneeling crunches - how do you get on your knees with that heavy weight? I'm doing only 110 pounds, but I find it getting tough to get down. Any tips?
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Thread: My Novice 5x5 For Bodybuilders.
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01-08-2013, 03:12 AM #1831fuark
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01-08-2013, 04:11 AM #1832
Nothing like getting up early (2am) and throwing some iron around.
Todays numbers
285lbs squat 5x5
240lbs bench not 5x5 question to fallow.
160lbs row 5x5
180lbs shrug 3x8
125lbs skullcrushers 3x8
3x5 chins
30x situps
Some one told me to try hanging from my pullup bar and raise knees to chest done 10 of them, way harder than situps.
My question doing my 240bench on the 4th set last rep I landed way high on my chest well above nipples and it felt like I droped all the weight on my tricepts (almost skull crusher feeling). I got it back almost all the way up but couldnt rack it cause im set up to where I have to be at full lock on my arms to rack. Well I set it on the saftys crawled out and walked around for a few seconds and decided f*** that. I cranked the raido to a near deafening level (dont know y but it helps, creed what if was playing if it matters) reset the bar and got all 5 reps on my last set, then did another set of 5 just to make sure. So since I faild the 4th set do I redo 240 again, or do I move up since I did get 5 full sets.
Also I watched your cgbp video this morning after working out and my regular bench width is as if not narrower then your close bench. I was setting up inside of hands on edge of knurl after the smothe gap. Is that why I felt it so much on my tricepts, on close grip I usualy set up on the smothe gap with inside of my hands on edge of center knurl and I do feel it in my wrists like you said on the video.Started at 328lbs
Current at 227lbs and counting.
Current goal 225lbs (step by step)
()==() York Barbell Club No. 19 ()==()
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01-08-2013, 04:30 AM #1833
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
You need to brace your foot against the uprights of the cable station before you try go bring it down. I also put a towel over my shoulders to keep the rope from digging in.
In that case I would mark it as a success. If it was too much you will find out real fast on the next increase.
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01-08-2013, 04:52 AM #1834Started at 328lbs
Current at 227lbs and counting.
Current goal 225lbs (step by step)
()==() York Barbell Club No. 19 ()==()
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01-08-2013, 10:32 AM #1835
- Join Date: Jun 2008
- Location: Northern Ireland, United Kingdom (Great Britain)
- Age: 32
- Posts: 5,513
- Rep Power: 12405
By standing press do you mean: http://www.exrx.net/WeightExercises/...taryPress.html
I realize now there is a difference between military press and an overhead press
Also, is it necessary to have one leg slightly in front of the other and keeping the front leg bent or can I just keep my feet shoulder width apart and press?
Thanks
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01-08-2013, 10:58 AM #1836
just wanted to share some of my starting lifts and where they are now....
im 5'9 155lbs
started on 12-12-12 current - 01-07-13
5x5
squat - 145 170
bench - 125 145
barbell row - 95 115
standing press 65 85
barbell curl 55 60
deadlift 185 210
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01-08-2013, 11:10 AM #1837
Normally people keep their feet shoudler width not one forward one back. From what I read, military press requires you to have heels together, but overhead press - apart. Check the vid for tips if you'll do overhead press.
Nice, what happened to curls? Just 5 pound increase. Have you failed any workout yet and if yes - which excercises?fuark
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01-08-2013, 12:08 PM #1838
Hi jason been doing some research on what program i should stick to for the duration of my bulk and your program caught my eye. I have been lifting for 2-2 1/2 years and never got serious about putting on weight until recently. My current best lifts at the moment are: BP-225x4 Squat-315x2 DL-345x1 (had to use straps though) ohp-125x5 BBR-175x5 at a body weight of about 152. do you think i have room to improve on a full body routine such as this still? I had given kelei's routine on the sticky board a go for a month or so before i decided it wasnt for me. looking forward to your thoughts, will be checking out more of your youtube videos for some golden knowledge
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01-08-2013, 05:27 PM #1839
so 3 sets of 5-8 chins or 3 sets til failure?
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01-08-2013, 06:00 PM #1840
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01-08-2013, 11:08 PM #1841
Hi,
I've been doing this routine on a cut for about a month and a bit now, gotten a lot stronger in pretty much all areas except for my Bench its really annoying I'm going to try and get a video of my form but from what I've read and watched I think it is pretty good.
My current numbers are
135 kg Box Squats X 5
150 kg Deadlifts X 5
82.5 kg Bench X 5
90 kg Row X 5
55 kg Press X 5
160 kg Shrugs X 8
65 kg CGBP X 8
BW(78-80kg) + 10 kg Chin ups X 7
This is cut adjusted so I'm doing 3 sets (except during Christmas new year period where I went for 5 sets as I was over eating call it a diet break lol)
Basically I've been re setting my weight for bench ever since I hit 80 Kg. I had to re set to get over 82.5 kg twice and now trying for 85kg and its a big struggle.
All my other lifts are solid and I haven't had much problem increasing for anything else (I re set my squats once at 125 kg)
I don't know whether to continue this routine and just have endless resets for my bench or if my lifts are getting sufficiently strong to start an intermediate routine and focus on a lagging chest?
Also this problem was not reciprocated with my CGBP that has been steadily increasing from workout to workout.
Any advice would be awesome thanks
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01-09-2013, 12:17 AM #1842
hey another question here (anybody can answer) about warmups.
how far do you ramp up your warmups ? do you go as near as possible to your work weight ? for example on the DL, let's say your work is 205, how does 45x10, 135x5, 155x5, 175x5, 195x3 look like ? same with the other big lifts ?
also, i don't know if you addressed this jason but for the bench press do you also recommend we do it the "power" bench press way as in your video ? if so, does that mean what Rip says about stretch reflex is wrong ?
thanksinb4 manlet
inb4 stats
My training log http://bbcom.me/13i2IBv <---- will measly rep for srs comments & criticism !
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01-09-2013, 02:04 AM #1843
- Join Date: Jun 2008
- Location: Northern Ireland, United Kingdom (Great Britain)
- Age: 32
- Posts: 5,513
- Rep Power: 12405
Is this an acceptable way to do the kneeling cable crunch?
https://www.youtube.com/watch?v=Ktj1cMaxPp0
I see in a lot of videos people do it facing the machine, i tried that but i found it harder to keep myself balanced while pulling the weight down and actually tuck my upper body in to get the best crunch
I tuck myself in a lot more than the guy in that video, usually my elbows go to my waist/hips or past it
I'm thinking i'm doing it right, my abs have really got hit from DOMS since Monday
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01-09-2013, 03:10 AM #1844
btw jason shameless plug here, here's my workout log i made in time for starting your programme http://bbcom.me/13i2IBv i know u got tons of fans now but if you ain't busy take a look
inb4 manlet
inb4 stats
My training log http://bbcom.me/13i2IBv <---- will measly rep for srs comments & criticism !
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01-09-2013, 03:43 AM #1845
If I understood right from the video I watched he recomends foam rolling, and maybe one warm up set for your first exercise. If your first move is a big compound it sould work enough of everything else that you should be good.
I just went and bought a foam roller cause of the video, unbelievable how much looser and better you feel afterwards.
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01-09-2013, 04:32 AM #1846
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
You are advanced enough that you could run it but I would do a full deload every 6-8 weeks on this program... and throw in a small amount of specializiation work for whatever your weak body parts are. Basically what I would do for an intermediate who wanted to stay on this program still.
5-8... if you can do more than 8 add weight for weighted chins.
I personally struggle with bench on a cut. I know a pair of brothers who are national PL champions... they both say bench press seems to be, in their experience, the most impacted lift by your caloric intake out of the big three. You may struggle with it until you finish cutting.
This should save a lot of trouble. LoL
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01-09-2013, 04:46 AM #1847
- Join Date: Jun 2008
- Location: Northern Ireland, United Kingdom (Great Britain)
- Age: 32
- Posts: 5,513
- Rep Power: 12405
Great video, liked it and subbed a while back
One question I had though was what sort of weight should I be using for my warm-up sets?
Should I be using a percentage of my work weight or just warm up with the bar?
Also looking at foam rolling now but it's hard to take in all these foam rolling exercises at one time and remember them allLast edited by Tal106; 01-09-2013 at 04:57 AM.
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01-09-2013, 05:29 AM #1848
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01-09-2013, 05:41 AM #1849
When everybody posts there lifts are you including the bar weight?
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01-09-2013, 05:46 AM #1850
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01-09-2013, 06:17 AM #1851
lol. This is a novice routine, so noob questions should be expected. Yes, include the bar weight (usually 45lbs for a standard olympic barbell)
Just started this routine yesterday with workout A, I started with the same weight for the major lifts as my heavy day of my last cycle on all pro's routine. Doing the 5x5 with that weight was definitely much easier than two sets of 12 reps, so I'm happy that I'll be able to add a good amount of weight right away. Really looking forward to getting some deadlifts in my training diet.US Coast Guard ~ SEMPER PARATUS
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01-09-2013, 06:20 AM #1852
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01-09-2013, 06:56 AM #1853
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 618
if you follow a few beginner routines yo will find that that this question comes up alot! it is in fact a honest question and should be handled as sutch. come on bud... we are not here to make any one feel foolish. people who know nothing about lifting may very well not know anything about lifting. in other threads this question has come up more times than i can count. lets not get derailed. lets help the new folks out.
for the record if it weighs anything and you lift it it counts....-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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01-09-2013, 07:46 AM #1854
Whether you think it's simple logic or not (and lrd3 is right, it gets brought up often in beginner discussions, because new lifters aren't sure what other people are doing and they want to be on the same frame of reference) you could have answered his question much more amicably.
US Coast Guard ~ SEMPER PARATUS
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01-09-2013, 08:35 AM #1855
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01-09-2013, 09:07 AM #1856
Guys, I'm in a serious pickle I think.
A week ago as I was moving the bar into position to do overhead presses, I felt a muscle strain in my arm and it hasn't really gone away since.
I can't exactly pinpoint where it is, but it feels somewhere at where my bicep or tricep meets the deltoid of my left arm. I would just say its the bottom of my shoulder I guess.
Ibuprofen and ice takes it away 100% mostly. But when I go to pick up even everyday objects the pain comes back. I changed the water jug on the cooler at work yesterday and it started acting up for example.
I did a workout A today and tried to pay attention to which lifts are aggravating it, but the pain accumulates gradually and I can't tell if its a push or pull move or just anything involving the shoulders.
To make matters worse, the pain seems to be spreading to the rest of my arm, lower bicep where it meets the elbow, and into the wrist and forearm. Maybe I'm babying my shoulder and using the rest of my arm to pick up the slack?
I've still been adding weight each workout. This might not be the best thing to do but I don't want to lose muscle on my cut.
Sorry for the novel.
What do?
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01-09-2013, 09:29 AM #1857
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
I agree here. I get asked questions every day that you wouldn't believe but if I think the person isn't trolling and really doesn't know and really wants to know... I try to give them an aswer.
See a pysiotherapist asap so you can getted it diagnosed and sorted quickly.
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01-09-2013, 10:22 AM #1858
I once asked you (Jason) about the exertion headaches I was getting when doing squats and I think I found my fix - Magnesium 48mg pills with B6 vitamin. So far I've done 2 workouts without ANY headache at all. Happily doing squats now.
fuark
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01-09-2013, 12:08 PM #1859
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01-09-2013, 02:33 PM #1860
heres a noob question, kneeling cable crunch
are you guys doing them facing the machine? or feet towards machine crunching away?
does it matter? iv seen ppl do both
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