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Helpful ReplyHot!Shall we begin?...5x5

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Captain T
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Re: Shall we begin?...again 2019/04/16 07:51:30 (permalink)
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5/3/1 SST; Cycle 2; Week 2; OHP day
 
OHP (band pull apart between each set):
40kg x3, 45kg x3, 50kg x8 (+3 reps from last time)
FSL 40kg x5 x5
 
CGBP: 37.5kg x8, 42.5kg x8, 50kg x7
Superset with
LAT PULLDOWN: 55kg x15, 50kg x15, 50kg x14
 
DIPS: BW+5kg x11, BW+5kg x10, BW+5kg x10
Superset with
PENDLAY ROW: 45kg x12, 45kg x12, 45kg x10
 
REAR DELT RAISE: 7kg x17, 7kg x15, 7kg x12
Superset with
EZ BAR CURL: EZ+20kg x17, EZ+20kg x14, EZ+20kg x10
 
CONDITIONING:
KB SWINGS: EMOM 10 swings, 24kg x 5 rounds
 
NOTES:
OHP felt solid today. The top set was going up and down nicely. Last rep got a little stuck but still got it up and could’ve got another. The FSL was straight forward, no dramas with the weight so I can only conclude that the OHP is getting stronger. I actually think the 50kg x8 is a genuine rep PR but I’m not celebrating until I get 60kg up for 5 reps.
 
The rest of the workout followed on nicely. Everything was done within 65 mins including the conditioning and a bit of cool down stretching. Even though that’s about 10 mins shorter than last week it feels like it makes a massive difference.
 
Weight today was 149.6lbs. Its been hovering around 150lbs for about 2-3 weeks now so I am upping the calories by 150 so or - just a bowl of yoghurt in the evenings.
 
Also on eating style: I used to be constantly eating all day long but I have now trimmed down to 4 meals (breakfast, post-post-workout, lunch and dinner) and I feel so much better for it. Admittedly it means lunch takes about 45 minutes to get through all the food but I feel less bloated all day long.
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Brett
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Re: Shall we begin?...again 2019/04/16 16:53:19 (permalink)
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Captain T
Hi Brett.  The Bill Starr book recommends having a heavy day followed by light then medium.  From what I read on Stronglifts it looks like you go heavy everyday and increase the weight each time you squat, so 3 x 2.5kg increases in a week.  Bill Starr has you increase by 2.5kg on the heavy day and the light / medium days are calculated from that.
 
He also has you ramp up to a single max set.  Stronglifts has you do all 5 sets at the same weight I think.  Also Bill Starr also has you do abs and leg curls + leg extensions in every session too.
 
But the key difference is that Bill Starr is recommending a workout for aspiring American football players so weight training workload is managed because they will be practicing their sport 2-3 days a week too.  Stronglifts seems to be just about weight lifting so less other physical exertion to manage.  
 
Basically if I did Bill Starr's I would add to the Big 3 exercises because I'm not running around in massive pads and getting smashed by giants for 6-10 hours a week!
 





Thanks for giving me a run down mate. Looks good.
 
So when you starting it lol

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Re: Shall we begin?...again 2019/04/16 19:04:30 (permalink)
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I don’t think I am...yet. I just read up on it because I’m sad like that!
Captain T
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Re: Shall we begin?...again 2019/04/18 09:41:55 (permalink)
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5/3/1 SST; Cycle 2; Week 2; Bench day
 
FLAT BENCH:
55kg x3, 62.5kg x3, 70kg x7
FSL 55kg x5 x5
 
INCLINE BENCH: 40kg x8, 47.5kg x8, 52.5kg x7
 
BEHIND NECK PRESS: 30kg x15, 30kg x12, 30kg x11
Superset with
CHIN UP: BW x8, BW x8, BW x3
 
HIGH PULL FROM HANG: 40kg x12, 40kg x12, 40kg x10
 
DB ROW: 32.5kg x15, 32.5kg x13, 32.5kg x12
 
DB CURL: 15kg x10, 12.5kg x15, 12.5kg x10
 
CONDITIONING:
ROWING SPRINTS: Level 10, 30s on / 60s off x 7 rounds
 
NOTES:
It was ok. On the FSL bench and inc bench sets I paused at the bottom of the last 2 reps because that’s where I’m weakest.
 
Hang high pull - I’ve been watching some Rippetoe instructional videos on hang clean and high pull. Very useful; its strange I followed the instructions and used more jump + hip thrust to get the bar moving upwards yet my upper back did start feeling more fatigued even though I wasn’t using that area to move the bar.
 
I felt like I looked a bit more filled out in my top today; weigh in was 152.2lbs which is the highest weight I’ve been since Jan. Eating around 2750 calories is probably the right level.
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Re: Shall we begin?...again 2019/04/18 09:41:55 (permalink)
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5/3/1 SST; Cycle 2; Week 2; Bench day
 
FLAT BENCH:
55kg x3, 62.5kg x3, 70kg x7
FSL 55kg x5 x5
 
INCLINE BENCH: 40kg x8, 47.5kg x8, 52.5kg x7
 
BEHIND NECK PRESS: 30kg x15, 30kg x12, 30kg x11
Superset with
CHIN UP: BW x8, BW x8, BW x3
 
HIGH PULL FROM HANG: 40kg x12, 40kg x12, 40kg x10
 
DB ROW: 32.5kg x15, 32.5kg x13, 32.5kg x12
 
DB CURL: 15kg x10, 12.5kg x15, 12.5kg x10
 
CONDITIONING:
ROWING SPRINTS: Level 10, 30s on / 60s off x 7 rounds
 
NOTES:
It was ok. On the FSL bench and inc bench sets I paused at the bottom of the last 2 reps because that’s where I’m weakest.
 
Hang high pull - I’ve been watching some Rippetoe instructional videos on hang clean and high pull. Very useful; its strange I followed the instructions and used more jump + hip thrust to get the bar moving upwards yet my upper back did start feeling more fatigued even though I wasn’t using that area to move the bar.
 
I felt like I looked a bit more filled out in my top today; weigh in was 152.2lbs which is the highest weight I’ve been since Jan. Eating around 2750 calories is probably the right level.
Captain T
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Re: Shall we begin?...again 2019/04/25 09:20:40 (permalink)
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post edited by Captain T - 2019/04/25 09:21:47
Captain T
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Re: Shall we begin?...again 2019/04/25 09:20:54 (permalink)
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Any comments or tips on the squat video?
Squill
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Re: Shall we begin?...again 2019/04/25 09:34:38 (permalink)
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You probably don't need to go quite as low - it looks like you are getting but wink at the bottom as your hams have reached their elastic limit and are pulling your pelvis in. 
 
could be the angle and does not look too bad though 

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Re: Shall we begin?...again 2019/04/25 10:45:04 (permalink)
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First up I'm no squat expert. In fact I no longer do them, but take it as advice from someone who is intimately knowledgeable about back injuries.
 
The first ones looked pretty good mate nice and tight. I would agree that you don't need to go as low. It offers nothing extra in terms of building muscle. Stop when the hip crease is just lower than the top of the knee. Like this:
 

 
TBF though that's just the requirement for competitive lifting. If you stop a little higher there is no bother either. Some believe it hits the knees harder but I suspect that is more to do with the lack of bounce from not going 'into the hole' if that makes sense.
 
The last few reps though I didn't like. As you fatigue you are raising the hips first and then bringing up the weight. This puts enormous pressure on the back and is how injuries happen. If you can't do another rep without raising the bar and your hips at the same time then your set is finished. If you can't do enough reps then you need to either drop the weight or just stick to low reps ie. doubles or triples so you cap out before you fatigue.
 
Also can't see your width of stance. A wider stance may assist you to sit more upright and avoid too much pressure on the back. Another thing that might assist is avoid looking at the wall. Face the other way and focus just above the horizon to help keep your head up.
 
Hope that helps bud.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Re: Shall we begin?...again 2019/04/25 11:15:28 (permalink)
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Cheers mate.  There's no reason I go so low; I suppose I do it because I can get that low without any issues.
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Re: Shall we begin?...again 2019/04/25 11:19:35 (permalink)
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Brett
First up I'm no squat expert. In fact I no longer do them, but take it as advice from someone who is intimately knowledgeable about back injuries.
 
The first ones looked pretty good mate nice and tight. I would agree that you don't need to go as low. It offers nothing extra in terms of building muscle. Stop when the hip crease is just lower than the top of the knee. Like this:
 

 
TBF though that's just the requirement for competitive lifting. If you stop a little higher there is no bother either. Some believe it hits the knees harder but I suspect that is more to do with the lack of bounce from not going 'into the hole' if that makes sense.
 
The last few reps though I didn't like. As you fatigue you are raising the hips first and then bringing up the weight. This puts enormous pressure on the back and is how injuries happen. If you can't do another rep without raising the bar and your hips at the same time then your set is finished. If you can't do enough reps then you need to either drop the weight or just stick to low reps ie. doubles or triples so you cap out before you fatigue.
 
Also can't see your width of stance. A wider stance may assist you to sit more upright and avoid too much pressure on the back. Another thing that might assist is avoid looking at the wall. Face the other way and focus just above the horizon to help keep your head up.
 
Hope that helps bud.


Thanks Brett. Some good pointers there.  To be honest, the looking at the wall is annoying - never know how high or low to look.  The deadlift platforms face into the gym so its easy to look 20 feet or so infront of you which keeps everything in line.  I will try your suggestion and face the other way.  You can swap the hooks on the other rack so I'll use that rack next time.
 
Those squats were the 3rd set after doing the 5/3/1 and FSL deadlifts so fatigue was kicking in.  
 
Stance width is just outside hip-width so roughly shoulder-width apart.
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Re: Shall we begin?...again 2019/04/25 11:21:20 (permalink)
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No worries mate see how you go.
 

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Re: Shall we begin?...again 2019/04/30 19:20:38 (permalink)
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Hi Brett. How did you get on with stronglifts? Ive done 5/3/1 for 2 months now (time flyes) so I want to try one of the linear progression 5x5 for a couple of months now. Stronglifts just seems to mental for me with 5 top work sets - I know I’ll get injured doing it.

Bill starr only has 1 top working set which seems like too few to me. Starting Strength (similar to the old reg park ones) has 3 work sets.

They all seem very similar though. I’m thinking I’ll start with Bill Starr as I have the book and if 1 top set is not enough I’ll just add one. What’s the worst that could happen?!
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Re: Shall we begin?...again 2019/05/02 17:41:25 (permalink)
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Hi mate, 
 
Stronglifts I rate very highly. I worked right up from 20kg bar up to 142kg 5x5 squat. That's when I capped it due to old injury (the disc) resurfacing. Five top sets is certainly doable. You will find as the weights get bigger you will need more rest between sets. 5x5 Squat, Bench and Row session took me 1.5hrs in the end LOL
  
The problem with one top set is it will be near maximal load. By forcing yourself to stay at a weight until you achieve all 5x5 keeps you working more like 70-80% max. So you are less likely to injure yourself, and reps are more controlled. Also, you need some volume for growth. Typically most routines have you doing about 10-12 working sets for larger muscle groups per week, so three 5x5 benches in two weeks is about right.
  
I would honestly give stronglifts a go mate.

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Re: Shall we begin?...again 2019/05/02 20:13:45 (permalink)
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531 for just two months is pointless though mate, the whole idea of 531 is for slow and steady gains. The increments each cycle (4 weeks) are only 2.5kg/5kg, if you've only done two months that means you've only upped your training max twice, so not even given it a chance to work!
 
I'm not saying you should carry on with 531, if you want faster gains then stronglifts or a similar variant is more suitable. Just a shame you didn't decide that 2 months months ago lol.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: Shall we begin?...again 2019/05/02 21:06:22 (permalink)
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To be honest I didn’t think I’d be able to consistently increase the weights each workout to justify doing Starting Strength or Stronglifts. But the last few weeks of 531 I’ve increased the squat each week 60kg x12 to 65kg x12 to 67.5kg x12. So now I actually feel a bit more confident that I could do the weekly or even each workout increases.

I perhaps should’ve just gone for it 2 months ago but what’s 8 weeks spent sussing it out compared to the 10 years I already wasted before?! Also coming back from groin injury 531 was probably a better pace
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Re: Shall we begin?...again 2019/05/02 21:08:35 (permalink)
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I think I will split the difference between a single top set and 5 top sets and do one of the starting Strength or Reg Park programs with 3 top sets. Feels like a sensible place to start.
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Re: Shall we begin?...again 2019/05/08 08:52:01 (permalink)
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Captain T
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Re: Shall we begin?...again 2019/05/08 09:19:41 (permalink)
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Update picture
Left one is from 27 Feb 2019
Right one is from 7 May 2019

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Captain T
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Re: Shall we begin?...again 2019/05/08 09:27:08 (permalink)
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Slightly better /bigger photo

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