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  1. #571
    Registered User redigneous's Avatar
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    I have to read this through and see the stuff I need to tweak for myself to make more efficient.
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  2. #572
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    Originally Posted by mikey2983 View Post
    hey man, just had a read through this and gonna give it a go for a new routine. just wondering whats your views on doing some form of cardio/circuits a couple of times a week on the days between work days?
    It depends on your goals. For most guys, you don't need a ton of conditioning for your day to day. As Justin Lascek likes to say, "keep your conditioning short and hard - just like your pecker." 15 minutes of high intensity stuff is plenty - sprints and the like. If you're doing a lot of calisthenics in between though, probably not optimal. If you really want to do that, save it for the last workout of the week (e.g. on Saturday after you've done all three sessions for the week).
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

    Intermediate U/L for Powerbuilding:
    https://forum.bodybuilding.com/showthread.php?t=175303901
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  3. #573
    Tactical Barbell Crew grouchyjarhead's Avatar
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    Originally Posted by LieutenantDan95 View Post
    Been doing this workout for a couple of months now and my weights have been going up a lot, really impressed with this routine.

    However, for the lat pulldowns, I have reached the last plate that starts going up like 20 pounds. Right now I’m doing 135lbs for lats but the plates go from like 122lbs-148lbs or something like that. I can add 5lbs with the extra plate but that’s it. How should I go about this? Just suck it up and jump ahead 20 something pounds or should I just keep adding more reps? If so, how many reps.

    My last question is if I fail on the 5+ set and only get 5 or 4, do I keep lifting that same prescribed weight for that day? Or lower it for that day? I know you lower it for the next time but what about the weight on the day you failed?
    If the 20 pound jumps on your lat pulldown are making it too hard to jump in between, you can keep the same weight until you can hit 12+ on your final set. That means a 20 pound jump next time, which should get you pretty close.

    If you get less than 5, penalize yourself that workout. If you get exactly 5, use the same weights you were going for - you just get punished by having to repeat it next time.
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

    Intermediate U/L for Powerbuilding:
    https://forum.bodybuilding.com/showthread.php?t=175303901
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  4. #574
    Registered User LieutenantDan95's Avatar
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    What if I fail my 3rd set on deadlifts? I got 7, 4, then only 2 instead of 3 on my 3rd set. What do I lift for my last two sets? Or do I just penalize my workout. I have a problem with my grip and the bar keeps slipping out from under me. Hopefully the Kroc rows will start to help soon
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  5. #575
    Registered User noah977's Avatar
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    Hey! This routine looks amazing, definitely looks like something i've been keeping my eyes out for. I just come with two questions.
    For workout A, would it be fine to add in either Reverse Flyes or Facepulls? I've dealt with bad shoulders in the past so i thought some light-weight rear delt work could be fine, unless you believe it might interfere with recovery

    And for workout B, would it be fine to add some lat raises? Just for bro-purposes honestly hehe

    I have not yet run this specific program, but I have run other 5x5 programs in the past if that changes anything.
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  6. #576
    Tactical Barbell Crew grouchyjarhead's Avatar
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    Originally Posted by LieutenantDan95 View Post
    What if I fail my 3rd set on deadlifts? I got 7, 4, then only 2 instead of 3 on my 3rd set. What do I lift for my last two sets? Or do I just penalize my workout. I have a problem with my grip and the bar keeps slipping out from under me. Hopefully the Kroc rows will start to help soon
    If you fail on your third deadlift set, I wouldn't add more weight until you can finish all of the sets personally. Are you using a mixed grip?
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

    Intermediate U/L for Powerbuilding:
    https://forum.bodybuilding.com/showthread.php?t=175303901
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  7. #577
    Tactical Barbell Crew grouchyjarhead's Avatar
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    Originally Posted by noah977 View Post
    Hey! This routine looks amazing, definitely looks like something i've been keeping my eyes out for. I just come with two questions.
    For workout A, would it be fine to add in either Reverse Flyes or Facepulls? I've dealt with bad shoulders in the past so i thought some light-weight rear delt work could be fine, unless you believe it might interfere with recovery

    And for workout B, would it be fine to add some lat raises? Just for bro-purposes honestly hehe

    I have not yet run this specific program, but I have run other 5x5 programs in the past if that changes anything.
    If you want a good lightweight prehab/rehab routine for shoulders, adding this after every bench day is probably not a bad idea.



    As for adding anything else, give it a month or two to get used to the workload and then you can adjust accordingly.
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

    Intermediate U/L for Powerbuilding:
    https://forum.bodybuilding.com/showthread.php?t=175303901
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  8. #578
    Registered User noah977's Avatar
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    Originally Posted by grouchyjarhead View Post
    If you want a good lightweight prehab/rehab routine for shoulders, adding this after every bench day is probably not a bad idea.



    As for adding anything else, give it a month or two to get used to the workload and then you can adjust accordingly.
    Hey man, thanks for the quick answer, will definitely do that shoulder routine!
    Also, I've really tried getting into one arm DB rows but they just feel super awkward. Would it be fine removing them from workout B and just adding another set of chinups for workout A?
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  9. #579
    Tactical Barbell Crew grouchyjarhead's Avatar
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    Give it time and keep plugging away on it. It's a really beneficial exercise. Like "jacked back, strong grip, big deadlift" beneficial.
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

    Intermediate U/L for Powerbuilding:
    https://forum.bodybuilding.com/showthread.php?t=175303901
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  10. #580
    Registered User LieutenantDan95's Avatar
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    Originally Posted by grouchyjarhead View Post
    If you fail on your third deadlift set, I wouldn't add more weight until you can finish all of the sets personally. Are you using a mixed grip?
    No I was using the hook grip I think it’s called, with my thumbs tucked in under my fingers.
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  11. #581
    Tactical Barbell Crew grouchyjarhead's Avatar
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    Originally Posted by LieutenantDan95 View Post
    No I was using the hook grip I think it’s called, with my thumbs tucked in under my fingers.
    Try a mixed grip next time.
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

    Intermediate U/L for Powerbuilding:
    https://forum.bodybuilding.com/showthread.php?t=175303901
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  12. #582
    Registered User noah977's Avatar
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    Originally Posted by grouchyjarhead View Post
    Give it time and keep plugging away on it. It's a really beneficial exercise. Like "jacked back, strong grip, big deadlift" beneficial.
    gotcha, i'll persevere!
    Any approximate length of time a beginner should be running this program? Basically is this more of a 12week program, or can this be run up to an entire year for a novice?
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