Discussion
V8mate said:
Challo said:
Quite chuffed so far, still plugging away and no failures as yet. I accidentally deleted a couple of days data so mine is a little out but currently as follows:
Squats - 75kg
BP - 50kg
ROW - 62.5kg
OHP - 47.5kg
DL - 85kg
Did many of your train on your own or have someone to spot you?
That's a very good OHP given your other metrics!Squats - 75kg
BP - 50kg
ROW - 62.5kg
OHP - 47.5kg
DL - 85kg
Did many of your train on your own or have someone to spot you?
You aren't cheating and bouncing through your legs, are you? ;-)
I have been training for a couple of years now, with decent consistency for about a year now. I largely do a bodybuilding (hypertrophy) chest/tri / back/bi / legs / shoulder workout.
In order to steadily progress I have introduced the 5x5 to my 4 main compounds starting at the beginning of each workout. By doing this I can keep tabs on my weights and increase with the weight or reps week by week. This is giving me great results both in size and strength. Whereas before I just wasn't improving for months on end. I do still aim to progress with my accessories as well but the weight is secondary to form and volume depending on how I feel.
Im 24, natural, 82kg, approx 17-18% body fat
My current lifts are.
Bench - 80kg 5x5
Military press - 52.5kg 5x5
Squat - 100kg 5x5
Deadlift - 120kg 5x5
I have had trouble with my form and niggling injuries with my squat and DL so I have not been hitting them every week, These are the areas I feel I'm lagging in.
In order to steadily progress I have introduced the 5x5 to my 4 main compounds starting at the beginning of each workout. By doing this I can keep tabs on my weights and increase with the weight or reps week by week. This is giving me great results both in size and strength. Whereas before I just wasn't improving for months on end. I do still aim to progress with my accessories as well but the weight is secondary to form and volume depending on how I feel.
Im 24, natural, 82kg, approx 17-18% body fat
My current lifts are.
Bench - 80kg 5x5
Military press - 52.5kg 5x5
Squat - 100kg 5x5
Deadlift - 120kg 5x5
I have had trouble with my form and niggling injuries with my squat and DL so I have not been hitting them every week, These are the areas I feel I'm lagging in.
LordGrover said:
Mark Rippetoe's videos are helpful if you're looking to check/improve form.
There are zillions of vids out there but they'll all tell you something different - I ended up more confused. I stick to Rippetoe's guide now and my form is much better and consistent.
One of the few things I disagree with Rippetoe on is elbow positioning on the squat. After switching from elbows back to elbows underneath, my form has transformed massively; much tighter, staying more upright and lifting more weight.There are zillions of vids out there but they'll all tell you something different - I ended up more confused. I stick to Rippetoe's guide now and my form is much better and consistent.
Thanks for tip. Amazingly thorough videos. 18 minutes just on placement and grip - and all valuable!
http://www.allthingsgym.com/mark-rippetoe-on-the-s...
http://www.allthingsgym.com/mark-rippetoe-on-the-s...
I've started this again after 2 years from finishing the 3 months.
After i'd originally completed the 3 months, i wanted to try other things but couldn't find anything
that got me interested like 5x5 did.
I kept looking and trying to restart my 5x5 but just gave up lots.
My flatmate was doing lots of split isolation exercised for like 2 weeks solid then stops for a month, then starts then repeats again.
So said to him why not give it a shot and work out together.
Bing back at it and roughly 3 weeks in, didn't start on empty bar for all but started low enough to work on technique.
Current stats after 6 sessions. (all 5x5 apart from deads being 5x3)
Bodyweight 84kg,
Height 5ft 10
Squats: 60kg
ohp: 27.5kg
deads: 70kg
bench: 35kg
row: 40kg
When i first did it, i stalled badly early on with OHP at 32.5kg
but currently feel i'm powering through it all.
After i'd originally completed the 3 months, i wanted to try other things but couldn't find anything
that got me interested like 5x5 did.
I kept looking and trying to restart my 5x5 but just gave up lots.
My flatmate was doing lots of split isolation exercised for like 2 weeks solid then stops for a month, then starts then repeats again.
So said to him why not give it a shot and work out together.
Bing back at it and roughly 3 weeks in, didn't start on empty bar for all but started low enough to work on technique.
Current stats after 6 sessions. (all 5x5 apart from deads being 5x3)
Bodyweight 84kg,
Height 5ft 10
Squats: 60kg
ohp: 27.5kg
deads: 70kg
bench: 35kg
row: 40kg
When i first did it, i stalled badly early on with OHP at 32.5kg
but currently feel i'm powering through it all.
After watching this video over the weekend, I switched to an underhand grip for the barbell row.
https://youtu.be/vT2GjY_Umpw
Really like it! Could see and feel lots of muscle engagement.
I like the way the trainer interacts with people who leave replies too, and provides further explanation where necessary.
https://youtu.be/vT2GjY_Umpw
Really like it! Could see and feel lots of muscle engagement.
I like the way the trainer interacts with people who leave replies too, and provides further explanation where necessary.
Rusty1 said:
I've started this again after 2 years from finishing the 3 months.
After i'd originally completed the 3 months, i wanted to try other things but couldn't find anything
that got me interested like 5x5 did.
I kept looking and trying to restart my 5x5 but just gave up lots.
My flatmate was doing lots of split isolation exercised for like 2 weeks solid then stops for a month, then starts then repeats again.
So said to him why not give it a shot and work out together.
Bing back at it and roughly 3 weeks in, didn't start on empty bar for all but started low enough to work on technique.
Current stats after 6 sessions. (all 5x5 apart from deads being 5x3)
Bodyweight 84kg,
Height 5ft 10
Squats: 60kg
ohp: 27.5kg
deads: 70kg
bench: 35kg
row: 40kg
When i first did it, i stalled badly early on with OHP at 32.5kg
but currently feel i'm powering through it all.
I thought exactly the same as you at those weights and I'm roughly the same height & weight, but recently failed OHP @ 37.5Kg twice, and squats @ 67.5Kg were bloody difficult yesterday. I was surprised how difficult it got so quickly.After i'd originally completed the 3 months, i wanted to try other things but couldn't find anything
that got me interested like 5x5 did.
I kept looking and trying to restart my 5x5 but just gave up lots.
My flatmate was doing lots of split isolation exercised for like 2 weeks solid then stops for a month, then starts then repeats again.
So said to him why not give it a shot and work out together.
Bing back at it and roughly 3 weeks in, didn't start on empty bar for all but started low enough to work on technique.
Current stats after 6 sessions. (all 5x5 apart from deads being 5x3)
Bodyweight 84kg,
Height 5ft 10
Squats: 60kg
ohp: 27.5kg
deads: 70kg
bench: 35kg
row: 40kg
When i first did it, i stalled badly early on with OHP at 32.5kg
but currently feel i'm powering through it all.
I tend to not update my BW every session and I had a week off last week which excuses the drop off in gradient.
Saying that, I still really enjoy it!
Do any of you squat or deadlift using a belt?
Reason I ask is that im getting near to my max squats at 85kg. I can still do 5x5 but its very tough and on the last rep of my 5th set fatigue set in and my form went slightly and i tweaked my back. Nothing too serious but i havent been to the gym this week to rest it up.
Would wearing a belt help slightly?
Reason I ask is that im getting near to my max squats at 85kg. I can still do 5x5 but its very tough and on the last rep of my 5th set fatigue set in and my form went slightly and i tweaked my back. Nothing too serious but i havent been to the gym this week to rest it up.
Would wearing a belt help slightly?
Challo said:
Do any of you squat or deadlift using a belt?
Reason I ask is that im getting near to my max squats at 85kg. I can still do 5x5 but its very tough and on the last rep of my 5th set fatigue set in and my form went slightly and i tweaked my back. Nothing too serious but i havent been to the gym this week to rest it up.
Would wearing a belt help slightly?
It's a very personal thing.Reason I ask is that im getting near to my max squats at 85kg. I can still do 5x5 but its very tough and on the last rep of my 5th set fatigue set in and my form went slightly and i tweaked my back. Nothing too serious but i havent been to the gym this week to rest it up.
Would wearing a belt help slightly?
I do 5x5 low bar before 3x5 high bar on Mondays and would wear a belt for the low bar (100kg at the minute). If you feel stronger wearing it and it makes you feel safer/more confident then go for it IMO.
You're right that it's a personal thing, but equally people can sometimes be over-cautious, and using a belt on 'light' weights will mean that you're not really building strength... which is what 5x5 is all about.
If you're struggling at 85kg, just stay at that weight for a couple of weeks, rather than keep adding. You'll soon get used to the weight and then can start adding more.
If you're struggling at 85kg, just stay at that weight for a couple of weeks, rather than keep adding. You'll soon get used to the weight and then can start adding more.
I use a belt, and wrist straps, and gloves, and knee straps for squats. (Just the belt for deadlifts, but both belt and knee wraps when doing squats, but not front squats..).
I don't really care what others think about that, as I train for personal reasons/enjoyment, and have no intention of ever going into competition.
I love driving, I love my little sports car, and I will do what I can to minimise any potential problems when lifting weights, so that I can enjoy both for a long time to come without sigficicant injury.
I don't really care what others think about that, as I train for personal reasons/enjoyment, and have no intention of ever going into competition.
I love driving, I love my little sports car, and I will do what I can to minimise any potential problems when lifting weights, so that I can enjoy both for a long time to come without sigficicant injury.
Real life I'd guess you'll find a 50/50 split.
I use chalk.
No gloves, belt, straps, wraps, etc. I have straps but not used them in years - I blame them for the weak grip I had. Since I've stopped using straps my grip's improved.
Each to their own.
NB I'm an old fecker and don't go heavy by most standards (140kgs squat).
I use chalk.
No gloves, belt, straps, wraps, etc. I have straps but not used them in years - I blame them for the weak grip I had. Since I've stopped using straps my grip's improved.
Each to their own.
NB I'm an old fecker and don't go heavy by most standards (140kgs squat).
Art0ir said:
V8mate said:
...using a belt on 'light' weights will mean that you're not really building strength...
b
ks, sorry. A belt allows your to lift more volume and with greater intensity. Both key drivers for building strength.But hey, this is just 'advice on the internet'; people should do whatever.
LordGrover said:
Real life I'd guess you'll find a 50/50 split.
I use chalk.
No gloves, belt, straps, wraps, etc. I have straps but not used them in years - I blame them for the weak grip I had. Since I've stopped using straps my grip's improved.
Each to their own.
NB I'm an old fecker and don't go heavy by most standards (140kgs squat).
I am trying my best to wean myself from the wrist straps, but right now, if I didn't use it on my left wrist, I wouldn't be able to deadlift or dumbbell row 50kg.I use chalk.
No gloves, belt, straps, wraps, etc. I have straps but not used them in years - I blame them for the weak grip I had. Since I've stopped using straps my grip's improved.
Each to their own.
NB I'm an old fecker and don't go heavy by most standards (140kgs squat).
I do my warm up DL's without the strap, but the pain I get in my forearm and elbow is quite acute, still, and that's with a paultry 80kg
V8mate said:
Art0ir said:
V8mate said:
...using a belt on 'light' weights will mean that you're not really building strength...
bks, sorry. A belt allows your to lift more volume and with greater intensity. Both key drivers for building strength.But hey, this is just 'advice on the internet'; people should do whatever.
If it allows him to suddenly squat 95kg for 5x5 then even better. If building muscle and strength is the goal, the more volume the better.
All a belt does is allow an increase in IAP to increase stability and the safety of the spine. There is no magic number at which point to start using one. I'd agree if his form is awful and he's putting himself at risk he should back off the weight and train beltless but I'm giving him the benefit of the doubt here
Art0ir said:
V8mate said:
Art0ir said:
V8mate said:
...using a belt on 'light' weights will mean that you're not really building strength...
bks, sorry. A belt allows your to lift more volume and with greater intensity. Both key drivers for building strength.But hey, this is just 'advice on the internet'; people should do whatever.
If it allows him to suddenly squat 95kg for 5x5 then even better. If building muscle and strength is the goal, the more volume the better.
All a belt does is allow an increase in IAP to increase stability and the safety of the spine. There is no magic number at which point to start using one. I'd agree if his form is awful and he's putting himself at risk he should back off the weight and train beltless but I'm giving him the benefit of the doubt here
At the moment I have not felt the need for a belt and felt confident squatting that weight. I suppose fatigue meant poor form and the tweak in my back. Moving forward I might try a belt and see how that feels and make a judgement call.
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