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Thoughts and advice much appreciated

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profplums
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2015/02/05 18:40:13 (permalink)
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Thoughts and advice much appreciated

Have been doing 5X5 for 6 weeks now, training every other day.  Loving it, and feel have made decent gains, here a breakdown of my training
 
Set A warm up first for each exercise from empty bar to total weight at 5X5
Squats 125Kg
Overhead press 50Kg
Dead lift 145Kg 1 X 5 only
 
Set B warm up first for each exercise from empty bar to total weight at 5X5
Squats 125Kg
Bench 80Kg
Barbell row 80Kg
 
My stats
187cm (6' 2") 100Kg but 20kg is FAT!!
 
I have been increasing the weights by 2.5kg (at the start I jumped weights quite a bit) at a time, but feel I am starting to plateau a little (i.e. starting to struggle with weights and recovery is painful - generally sore)/at risk of aggravating an old elbow injury that put me out of action for 3 years (steroid injections/physio etc, but no operation).  
 
I have a reasonable diet, which I am monitoring with myfitnesspal - 40% carbs, 40% protein 20% fat - but keeping at about 2000-2250 kcal a day (hoping to change body composition a little).
 
As I feel I am at decent weights now, I was wondering whether to mix things up a little?  I appreciate I have not given the programme 12 weeks yet - which I am more than happy to do, if thats the general consensus.  I really enjoy the powerlifting and have certainly been focusing on technique, and any new regimen I would like to keep with the goal of general strength / steady mass gains, I also do a lot of cycling and running so my goal is not to get too huge (wife already having a go at me for size gains).  Wondering whether to add some HIIT in there, and suggestions on that?
 
Really appreciate any helpful input, am here to learn.
 
Thanks
 
 
 
 
#1

7 Replies Related Threads

    billymead2011
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    Re: Thoughts and advice much appreciated 2015/02/05 19:06:11 (permalink)
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    Perhaps drop a working set on pressing movements, or exercises that aggravate your old injury and try micro plates for your linear progression? How long have you stagnated for? If it's just a single session or two ride it out, if it's a trend back off a little and reset your working weights by 10% and work back up again. :-)
    #2
    badman
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    Re: Thoughts and advice much appreciated 2015/02/08 03:30:38 (permalink)
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    quit the 5x5 and do higher volume, shorter rest time 30-40 seconds.  Forget your ego with the amount of weight and work towards that total burnout feeling.  You'll burn a ton more calories.  You can always go back to 5x5 later.
    #3
    profplums
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    Re: Thoughts and advice much appreciated 2015/02/09 18:13:22 (permalink)
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    I do not think ego comes in to it to be honest.  I am following a routine that has been recommended to me, and is recommended by many people on this forum.  I have followed it, and consumed a clean/improved diet.  My body composition has changed according to my wishing scales in a positive way.  So I am happy with the progress, much stronger, physique has improved.
     
    What is the benefit of the higher volume, shorter rest in comparison to what I am doing now?  I am more than happy to change as I said, but I would really be interested to know thoughts on the benefits/draw backs etc.  At present I am getting the burn out feeling, and definitely need the following day off training as I am sore.  Some of the exercises now are requiring a slightly longer than 90 second rest period as well,as I really am pushing myself, and have no spot.  I appreciate that holds me back a little but I like to train at 6/6:30am when the gym is pretty empty.  My goal starting this was to increase my strength, but not necessarily my size (at least not to a huge degree) and also to develop my core, however I am really loving 5X5.
    #4
    badman
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    Re: Thoughts and advice much appreciated 2015/02/10 03:15:24 (permalink)
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    I only mentioned ego because its hard for some people to say "OK, I got real strong and I can lift X amount, now i'm going to reduce that".  i recommended rep range change because A.  You said you're plateauing, time to mix it up.  B.  You said you want to change body composition.  Shorter rest times will increase calories burnt and metabolic rate.  higher rep ranges will move more towards the hypertrophy rep range.  C. you said you're starting to get sore.  A lower weight routine would help this.  A deload week might also help.
    #5
    profplums
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    Re: Thoughts and advice much appreciated 2015/02/11 18:36:24 (permalink)
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    OK, thanks.
     
    Any advice on developing a new routine?  Not asking for you to write one for me, but any references to other posts?  Realistically I can get to the gym three times per week, ideally for an hour, which would be first thing.  I am not too worried about free weight calorie burn as now the weather is improving I will be cycling quite a lot again, and also be doing some running, and swimming (not on the same day as weights though).  I would still like to keep the core weights bench, dead and squats and build up a sensible plan around those three exercises.
     
    Really appreciate the input by the way, I am fumbling a little in the dark here I feel and am always very open to input.  Yesterday, I went to the gym, and had to ad-lib a routine as the equipment I wanted to use was being used by others.
     
    Linear leg press 5 sets of 10 reps 100/150/200/225/225kg
    Military press 5 sets of 5 reps all at 52.5kg
    Lat pull down 5 sets of 10 reps all at 70kg
    #6
    badman
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    Re: Thoughts and advice much appreciated 2015/02/12 04:05:20 (permalink)
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    I prefer a simple bro split with 4 or 5 days on, but if you only have 3 days maybe you should try something like:
     
     
    rest
    rest
    push, pull 
    rest
    legs
    rest
    push, pull
     
    Add some more leg stuff on another day if you favour legs.  Or you could just do a leg day a push day and a pull day.  Depends on what frequency you respond better to.  For me, a bodypart once a week isn't really enough.  As for the actual workout, I'm sure you already know what you're doing in terms of what exercises to do.  If you were doing 5x5 and want to switch to a higher rep range, I'd try to keep the volume at least the same or maybe a bit higher.  So 3x12 or  4x8 something like that.  You can probably add some more exercises or drop sets in because you wont be as tired from the lighter weights.  Just give any old 3 day split a try and modify it to your personal needs.
    #7
    profplums
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    Re: Thoughts and advice much appreciated 2015/02/13 10:47:48 (permalink)
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    Cheers badman, appreciate the input.  Am going to do some planning and get a progress journal together.
     
    #8
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