My Novice 5x5 For Bodybuilders.

[OBigdog26]

[QUOTE=Flat4T;1020542923]Hi

I am getting slight clicking in the rear of my right shoulder when doing shoulder presses. i havent noticed it on bench or bent over rows, however when i try and do a bench press motion i can feel the clicking..

its not hurting in anyway im just finding it irritating. any suggestions? maybe stretches?

Ta[/QUOTE
Work on you mobility. Same thing is happening with mine. Need dynamic warm-up stretches done prior to lifting.

[UberSuper]

Just wondering how long would it normally take to stall? on week 2 atm and my bench is back up to what it was before and it felt fairly heavy today, close enough to failure, thanks.

It varies from person to person based on a lot of factors. Just keep pushing and when it happens it happens.

[Broscientist88]

im not worrying its just i havent been able to weigh myself in a couple of weeks so i could be eating too little and if im almost stalling in my second week.. yano? maybe il just up my cals

[brucedelaney]

im not worrying its just i havent been able to weigh myself in a couple of weeks so i could be eating too little and if im almost stalling in my second week.. yano? maybe il just up my cals

If you're feeling like you're going to stall after being only on your 2nd week into this, I think you started with too much weight on the bar.

[musikguy72]

im not worrying its just i havent been able to weigh myself in a couple of weeks so i could be eating too little and if im almost stalling in my second week.. yano? maybe il just up my cals

2 weeks is too soon. how did you find your starting weight?
Also, you can buy a $10 scale almost anywhere. You should know if your weight is going up or down, not guessing.

EDIT: bruce beat me to it!

[Broscientist88]

If you're feeling like you're going to stall after being only on your 2nd week into this, I think you started with too much weight on the bar.

nope i started about 15 pounds less than what i normally bench (7.5 kg) :/

[brucedelaney]

nope i started about 15 pounds less than what i normally bench (7.5 kg) :/

Why ask for advice if you're not going to take it when it's given? If you're stalling only 2 weeks in then you started too heavy.

What numbers are we talking about? When you say what you normally bench, do you mean for a maximum of 1 or for 8-10, or for 5-6. Specifics would be really handy.

Listen to your body when you lift... Not your ego.

[Broscientist88]

Why ask for advice if you're not going to take it when it's given? If you're stalling only 2 weeks in then you started too heavy.

What numbers are we talking about? When you say what you normally bench, do you mean for a maximum of 1 or for 8-10, or for 5-6. Specifics would be really handy.

Listen to your body when you lift... Not your ego.

Because i checked with jason and 15 pounds is about right he said, i did the math.. the numbers in kg: i started at 40 5x5.. previously was benching 47.5.. am now up to 47.5 4x6 and its feeling fairly heavy, was just wondering if this was normal.

[brucedelaney]

Because i checked with jason and 15 pounds is about right he said, i did the math.. the numbers in kg: i started at 40 5x5.. previously was benching 47.5.. am now up to 47.5 4x6 and its feeling fairly heavy, was just wondering if this was normal.

As for Jason's recommendations, I'll defer the question to him then. The only other suggestion or question I would have is how long are you waiting between sets, are you getting enough rest between workouts and are you eating enough food for recovery.

[Flat4T]

[QUOTE=OBigdog26;1020780993]

Hi

I am getting slight clicking in the rear of my right shoulder when doing shoulder presses. i havent noticed it on bench or bent over rows, however when i try and do a bench press motion i can feel the clicking..

its not hurting in anyway im just finding it irritating. any suggestions? maybe stretches?

Ta[/QUOTE
Work on you mobility. Same thing is happening with mine. Need dynamic warm-up stretches done prior to lifting.

Ok, what about training Rotator Cuff? i have never done any Cuff exercises, and on one page i read they reckon you should do them once a week to keep it strong and keep up with bench press?

Also i asked one of the trainers at my gym about it, and believes that i i should stop bringing the bar down and touching my chest. Only stop an inch or so before returning to the starting position.

[Grailer]

Ok so I started doing a 5x5 routine a couple of months ago and ended up with a major lower back strain. Made me realize just how much of a core I DONT have. I still have some aches in my lower back and I am at this point scared to try doing any squatting which is what caused this in the first place. After doing a lot of reading on the subject of squatting I realized it was most likely because of my core and not actually holding it stiff while going down.

At the same time I also ended up with a slight tear on the outer part of my left knee. Also a form issue as I was not tracking my knees out right apparently as well as having really tight hamstrings. Been stretching them since which has also cut down on the back sprain I have.

Anyway I have tried going lighter load and doing programs such as les mill bodypump but ended up aggravating the back sprain even more. I want to get in better shape so bad but I keep injuring myself. Not that I am in bad shape (played basketball most my life but just never lifted weights) I need a coach I dont do well with watching video and looking at pictures. I am a hands on type of guy without a doubt. I cant remember what a book said during a squat or look at a video during to make sure I am doing it right.

My question is do I start this routine or wait for my back to completely heal? Im 22 years old and do NOT want to have back problems later in life because I needed to rest my back and continued to work it.

I was doing the stronglifts 5x5 routine and injured the back on only 185lbs :P This **** sucks man.

The les mills thing probably was not a good idea because it does so many reps and halting at the bottom of the squat and after awhile I lose focus during the reps.

Forget about squating if you have lower back problem and weak core . Leg presses would probably work for you but your knee is injured too so your best bet is to buy some long pants and join the club .
But if you insist on squating you should stay really light and think of it as a core work out not a leg work out .

[23Akers]

Forget about squating if you have lower back problem and weak core . Leg presses would probably work for you but your knee is injured too so your best bet is to buy some long pants and join the club .
But if you insist on squating you should stay really light and think of it as a core work out not a leg work out .

If you haven't already you should invest in a belt. Normally my lower back does not bother me if I keep good form. Focus on good form with low weight and then increase accordingly. Also at the end of your workouts do some core work such as planks. This has helped me.

[blackshirts2011]

If I am doing squat- 200x5x5 for workout A should I be shooting for 205x5x5 on workout B and so on or do I do 200x5x5 the entire week and move it up 5lbs the next week? Also I want to use 200 for all 5 sets right? Not like madcow where you work your way up and only do the 200 for one set right.
thanks.

[brucedelaney]

If I am doing squat- 200x5x5 for workout A should I be shooting for 205x5x5 on workout B and so on or do I do 200x5x5 the entire week and move it up 5lbs the next week? Also I want to use 200 for all 5 sets right? Not like madcow where you work your way up and only do the 200 for one set right.
thanks.

Yes the goal is to do 205x5x5 on the next workout, You are also correct on doing the work weight (in this case 200) for all 5 sets. Most people will do 2 or 3 warm up sets before getting into the work weight. Typically at 200, you might do 45x5x1, 95x5x1, 145x5x1, then 200x5x5 for work sets, I don't rest much longer then it takes me to change the plates between the lower warmup weights but give myself plenty of times between working sets.

[garardn01]

Checking in. Technically just finished week 8 since starting the 5x5... but had a 2 week break between Weeks 4 and 5 thanks to the holiday retail season. We'll call it a 4 week reset. Still progress isn't too bad considering I've had a number of unfortunate interruptions during my progression.

Starting - Current (5x5)
Squats: 185 - 230
Bench: 165 - 205
Rows: 115 - 195
Standing Press: 85-120

BW: ~170-~174

Increased accessories as well, just need to be a little more methodical with weight increases on calves and shrugs. No DLs due to lower spine issues.

[Bruce44]

I'm a former powerlifter. I am able to squat 405lbs x 1. I barely made it through the 275lbs 5x5. It was damn hard for 70%. Its definitely enough volume for the big 3.

[OBigdog26]

I'm a former powerlifter. I am able to squat 405lbs x 1. I barely made it through the 275lbs 5x5. It was damn hard for 70%. Its definitely enough volume for the big 3.

This program is awesome. Very taxing and kicks my ass every time. I tried stronglifts and wendler, just was not enough volume. Also, got tired of the workouts.

[douglasmich]

176lb bench today wish me luck

[Grailer]

Deloading makes me feel like failing so i improvised a tricky way to make them pay.

So for deloads i drop weight to 10rm of the weight I failed

I then do 8 reps with 10rm followed by 9 reps next workout. Then 10 reps ... Then 11 / 12. At which point If i dont fail will then add 10% weight and so 8 reps

Basically 2 weeks are deload 3 weeks add 10% to my 10rm in which I will then go back to 5reps and totally own it

[Bruce44]

This program is awesome. Very taxing and kicks my ass every time. I tried stronglifts and wendler, just was not enough volume. Also, got tired of the workouts.

Yeah I was on madcows before I switched over. My last set was at 365lbs on madcows and that was moderately hard. But this program definitely tests your muscular endurance.

[OBigdog26]

[QUOTE=Flat4T;1020886073]

Ok, what about training Rotator Cuff? i have never done any Cuff exercises, and on one page i read they reckon you should do them once a week to keep it strong and keep up with bench press?

Also i asked one of the trainers at my gym about it, and believes that i i should stop bringing the bar down and touching my chest. Only stop an inch or so before returning to the starting position.

Do the dynamic stretching exercises and mobility work prior to your lifts. We're in. This for the long haul...

[Tide89]

Still hustling through this, up 10lbs in 6 weeks. 150-160.

[douglasmich]

[QUOTE=OBigdog26;1021057253]

Do the dynamic stretching exercises and mobility work prior to your lifts. We're in. This for the long haul...

any good programs, i do RC exercises pre workout thats about it

[DefiningMoments]

Are you guys resting 3-5 minutes in between each "set" or resting 3-5 minutes til the next "exercise"?

Also I'm using the cutting version of this program and I'm wondering if the rests time are still the same. I couldn't find an answer in the search tool.

[OBigdog26]

[QUOTE=douglasmich;1021082503]

any good programs, i do RC exercises pre workout thats about it

Google Joe defranco's agile 8-for squats and deads. He may also have some rotator cuff exercises as well.

[Fractyle]

Are kneeling cable crunches the only thing I should do for abs? Or can I work in a separate ab workout?
Also is it viable to do this workout more than 3 times a week?

I've been doing a 3x8 routine for a few months and I've gotten great results, I just want to make sure I can keep them coming with this new routine.

[Grailer]

To answer your question

If your 5 rep max was 60
Then your 10rm is about 51

Building up to 12rm makes your new 10rm 56

Adding 10% to 51 is 57 .

Which makes your new 5rm 67


That is how i blast through deloads. Of course the higher the weight you are lifting the less effective . Might need to do just 5% .



Anyways the secret to building mass is power

Force = mass x acceleration
Work = force x distance
Power = work / time

This means your reps need to be heavy fast and accelerate throughout the entire movement in order to generate maximum power.

Sometimes Building Strength doesnt equal great power due to time component : note sometimes when lifting heavy the bar moves slowly which would generate less power.

[Tal106]

I wanted to say thank you to Jason (and others here who have helped answer my questions and concerns).
I've been making great gains on this routine, finally hit 60kg on bench yesterday with proper form and actually pushing out a 6th rep (I know it's meant to only be 5 but I just couldn't help it, I was in the zone )

Making great gains here, I will upload some progress pics in the coming months

[Wojskowi]

Starting this today, looking forward to giving it a proper go.

[FlyD]

What I don't understand is the following. In one of your other videos, you say that muscles stop growing 24-36 hours when natural. For example, your workout B is lacking bench press. So, you're only hitting a mainly chest exercise in workout A again, 4 days later. Doesn't this leave too much time in between considering this 24-36 hour window?