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

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H0M3R_j4y
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Re: Shall we begin?...again 2019/05/08 09:29:34 (permalink)
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Power clean looks pretty good, although I'm not the best to advise on that one is its quite a technical left which I don't do myself very often.
 
Good progress pic though, your in good shape.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Captain T
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Re: Shall we begin?...again 2019/05/08 10:25:24 (permalink)
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Thanks mate.  As with everyone I guess, I am overly critical and just see the love handles and other weak or flabby points!
Captain T
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Re: Shall we begin?...again 2019/05/09 19:01:45 (permalink)
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5x5: Week 1, Day 3 (light)
 
SQUAT: 42.5kg x5, 52.5kg x5, 60kg x5 x3
 
BENCH: 42.5kg x5, 50kg x5, 57.5kg x5 x3
 
DEADLIFT: 65kg x5, 80kg x5, 92.5kg x5
 
BTN PRESS: 35kg x10, 35kg x10, 32.5kg x10
 
DB ROW: 35kg x12, 35kg x12, 35kg x10
 
CABLE CRUNCH: 3 sets
SIT UP: 3 sets
 
CONDITIONING:
10 mins incline walk - 4.5kph 13.5 incline
 
NOTES:
Light day so nothing strenuous. Not much else to say.
JayBoy
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Re: Shall we begin?...again 2019/05/10 11:51:08 (permalink)
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Captain T
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

I found 5x5 a great programme to start off with. Slow increases each week.

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Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
Brett
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Re: Shall we begin?...again 2019/05/11 18:38:16 (permalink)
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See some changed in those photos mate. Well done!
 
For what it's worth, I'd still do 5x5. One of the techniques of getting past a big plateau later is moving to 3x5, and then 3x3. If you start with 3x5 you are loosing one ace in your deck.
 
 

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Captain T
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Re: Shall we begin?...again 2019/05/13 09:48:15 (permalink)
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5x5: Week 2, Day 1 (heavy)
 
SQUAT: 52.5kg x5, 65kg x5, 75kg x5 x3
 
OHP: 35kg x5, 42.5kg x5, 50kg x5 x3
 
POWER CLEAN: 40kg x5, 47.5kg x5, 55kg x5
 
CHIN UPS: BW+7kg x8, BW+7kg x8, BW+7kg x6
 
DIPS: BW x12, BW x10, BW x10
 
GIRONDA SWING: 6kg x20, 6kg x20, 6kg x24
 
PALLOF PRESS: 3 sets
LYING LEG RAISE: 3 sets
 
CONDITIONING:
ASSAULT BIKE SPRINTS: 20s on / 90s off x 5 rounds
 
NOTES:
Saturday’s workout and it was a good one. I wasn’t sure if I’d get the squats to go up but I did and in truth they weren’t all that bad. Tomorrow they go up another 2.5kg and I think it will be ok.
 
Power clean didn’t feel as good yesterday. I only put it up 2.5kg but didn’t feel like I was driving the hips forward fast enough.
Captain T
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Re: Shall we begin?...again 2019/05/14 09:36:07 (permalink)
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5x5: Week 2, Day 2 (heavy)
 
SQUAT: 55kg x5, 67.5kg x5, 77.5kg x5 x3
 
BENCH: 52.5kg x5, 62.5kg x5, 72.5kg x5 x3
 
DEADLIFT: 82.5kg x5, 100kg x5, 117.5kg x5
 
BTN PRESS: 35kg x12, 35kg x12, 35kg x10
 
DB ROW: 35kg x14, 35kg x12, 35kg x10
 
DB CURL: 10kg x19, 10kg x18, 10kg x16
 
CABLE CRUNCH: 3 sets
 
CONDITIONING:
ROW SPRINTS: 30s on / 60s off x 5 rounds
 
NOTES:
Got the squats up again. Not going so deep on these - stopping at parallel and it feels better. I’ll take a video on Saturday when I do the next heavy day to get some comments on form.
 
The bench was surprisingly harder than I expected. Its meant to go up another 2.5kg on Saturday…not sure that it will!
 
On the 3 assistance exercises I managed to get a couple of extra reps so I am pleased with that.
 
I’ve felt like I’ve acquired a little more chunk around the waist in the last 10 days or so. I weighed in at 156.3lbs yesterday up from 153lbs on Friday and the waist was up about 0.7cm. Just an observation at this point and I’ll keep an eye on it. I’m eating around 2750 cals on training days and 2400-2600 on non training days at the moment.
Captain T
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Re: Shall we begin?...again 2019/05/15 10:33:07 (permalink)
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On Monday I weighed in at 156.3 lbs and waist was 78cm.
On 2 Jan 2019 I weighed 156.6lbs and waist was 81cm.
On 3 March 2019 I weighed 147lbs and waist was 78cm.
That’s decent in my book!
Brett
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Re: Shall we begin?...again 2019/05/16 08:42:51 (permalink)
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Nice work on the cutting mate.
 
You look like you are only doing 4 sets though? 5x5 is best kept at the same weight. Warm up first obviously, but the extra sets = volume and the repetition at the weight encourages CNS adaption.

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Captain T
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Re: Shall we begin?...again 2019/05/17 14:15:46 (permalink)
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Hello Brett.  I'm only doing 3 work sets at the top weight - that's what Rippetoe has in Starting Strength.  Unless I've read it wrong...….!
 
3 sets works for me; 5 may be better but I'd end up getting fed up with that.  I know how fickle I am!
Captain T
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Re: Shall we begin?...again 2019/05/17 14:16:46 (permalink)
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5x5: Week 2, Day 1 (heavy)
 
SQUAT: 60kg x5, 70kg x5, 80kg x5 x3
 
OHP: 37.5kg x5, 45kg x5, 55kg x5 x3
 
POWER CLEAN: 42.5kg x5, 50kg x5, 57.5kg x5 x3
 
CHIN UPS: BW+7kg x9, BW+7kg x8, BW+7kg x6
 
DIPS: BW x12, BW x12, BW x12
 
GIRONDA SWING: 6kg x20, 6kg x20, 6kg x20
 
PALLOF PRESS: 3 sets
LYING LEG RAISE: 3 sets
 
CONDITIONING:
NONE
 
NOTES:
A few things to note:
  1. I was unwell yesterday and when I woke up this morning I actually got back in bed then I said “no, get up” and went to the gym. And managed to increase the squats! Hooray!
  2. In my strange state of tiredness being partially offset by 3 espressos I didn’t read my spreadsheet correctly and ended up doing 55kg on the OHP - it was meant to be 52.5kg. Cursing at myself as to why I was struggling on the 3rd rep I ended up doing the last 2 reps on each set using some leg drive. Didn’t realise I overloaded until I started the power cleans. So next week I’ll keep it at 55kg and do it sans leg drive.
  3. Power clean felt good.
  4. Dips were much easier than last week
So far Starting Strength (as I am doing it) seems to be working. Added 12.5kg to the squat since 4 May. Reading my post of that first workout I said perhaps I started too heavy on the squats (started @ 67.5kg) so I’m quite happy that I’ve increased it 2.5kg each time and today 80kg didn’t feel as bad as I thought it would have done 2 weeks ago. Will get it to 85kg next Saturday then I have a week off. Then non-stop to 100kg! Woooo!
Captain T
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Re: Shall we begin?...again 2019/05/17 14:17:21 (permalink)
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More form videos
Captain T
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Re: Shall we begin?...again 2019/05/17 14:17:36 (permalink)
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And another
Brett
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Re: Shall we begin?...again 2019/05/19 16:00:26 (permalink)
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Those squats, particularly the first one, look really good mate.
 
It might be the angle but it looks like the bar is quite high up your neck. Should be sitting on the meaty part of your traps.
 
Other than that quite impressed bud. Just try to keep it controlled on subsequent reps like the first one.

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Captain T
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Re: Shall we begin?...again 2019/05/19 21:18:51 (permalink)
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Thanks Brett. Appreciate the feedback and I took on some of your comments from last time. Now I just need to keep the same form up to 100kg and above
H0M3R_j4y
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Re: Shall we begin?...again 2019/05/20 09:21:37 (permalink)
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Yeh form on squats look good mate. As Brett said, its hard to tell if your using a high bar setup or a low bar setup.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
JayBoy
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Re: Shall we begin?...again 2019/05/20 19:41:19 (permalink)
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Squats looking good mate. Very high bar style though - personally i prefer it sitting lower on my traps

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench - 105kg
Squat - 175kg
Deadlift - 212.5kg
Captain T
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Re: Shall we begin?...again 2019/05/23 12:36:05 (permalink)
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5x5: Week 3, Day 2 (heavy)
 
SQUAT: 60kg x3, 72.5kg x3, 82.5kg x5 x3
OHP: 37.5kg x5, 45kg x5, 52.5kg x5 x3
POWER CLEAN: 42.5kg x3, 50kg x3, 57.5kg x3 x5
CHIN UPS: BW+8kg x8, BW+8kg x8, BW+8kg x7
DIPS: BW+5kg x12, BW+5kg x11, BW+5kg x10
PALLOF PRESS: 3 sets
LYING LEG RAISE: 3 sets
 
CONDITIONING:
OFFSET KB CARRY: 40kg in one hand / 12kg in other 30m then switch KBs and another 30m x 5 rounds
 
NOTES:
Got the 5 reps for 3 sets at 82.5kg after failing it on Monday (forgot to post that workout). It was a grind but still felt easy (if that makes any sense!).
 
I think in the last 2 weeks I’ve gained a little more chunk than I wanted to so I’m going to spend 2 weeks doing a “mini-cut” (as recommended in this article https://www.t-nation.com/diet-fat-loss/get-jacked-not-skinny-fat to improve insulin sensitivity and force the body into adapting to a change). Then I’ll resume the mass gaining after that. The macros will be:
190g carbs
190g protein
75g fats
So total cals will be around 2200 cals (300-500 less than I’ve been eating) plus I will do some additional conditioning. I don’t want to cut cals too much and risk losing what little muscle I’ve gained in the last 2-3 months.
Captain T
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Re: Shall we begin?...again 2019/05/23 12:36:51 (permalink)
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H0M3R_j4y
Yeh form on squats look good mate. As Brett said, its hard to tell if your using a high bar setup or a low bar setup.


JayBoy
Squats looking good mate. Very high bar style though - personally i prefer it sitting lower on my traps



Cheers fellas.  Yes I do prefer to have the bar higher up for some reason.  Just feel like I have more control of it.


H0M3R_j4y
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Re: Shall we begin?...again 2019/05/24 09:06:33 (permalink)
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Have you tried the low bar setup? It feels weird for the first couple of weeks but once your used to it you will never look back, you can go heavier with your squats then as well. 
 
Are you training for size or strength btw?

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
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