Discussion
LordGrover said:
5x5 has plenty of legs to keep going past 5x5 IYSWIM.
Do you have the app?
Once you reach a maximum/plateau with a lift you move to 3x5, then 3x3 then 1x3.
I'm not sure the progression is ideal in stock 5x5 anyway, but that's another subject.
FWIW, Wendler is another great program and is often the natural successor to 5x5 - I did it.
However, I think I stopped 5x5 too soon and were I to begin again, I'd stick with it but modify what to do in the event of a stall.
I have the app on android so will take a look. Does it automatically switch to 3x5 etc or is this something I need to change? Do you have the app?
Once you reach a maximum/plateau with a lift you move to 3x5, then 3x3 then 1x3.
I'm not sure the progression is ideal in stock 5x5 anyway, but that's another subject.
FWIW, Wendler is another great program and is often the natural successor to 5x5 - I did it.
However, I think I stopped 5x5 too soon and were I to begin again, I'd stick with it but modify what to do in the event of a stall.
Week 4, workout 1 yesterday (having started with empty bar/30 for row/40 for dead). Finally starting to feel like an actual workout, rather than like I'm walking out at the end of my warmup, and I'm starting to see a bit of improvement. However, I'm really hoping the empty bar approach sees me blowing through previous numbers, as 3 workouts a week at where I was before (3x6, significantly higher weight) would've given me a decent improvement over 3-4 weeks.
That said, the problem before was that I wasn't doing 3 workouts a week, or was for a couple of weeks then taking another couple off, so maybe the structured nature of it and the fact that I can be in and out in 30 mins is helping
Pretty certain I'll stall on the OP in the next month or so, as that's already by far the hardest lift.
That said, the problem before was that I wasn't doing 3 workouts a week, or was for a couple of weeks then taking another couple off, so maybe the structured nature of it and the fact that I can be in and out in 30 mins is helping
Pretty certain I'll stall on the OP in the next month or so, as that's already by far the hardest lift.
LordGrover said:
Don't worry, you won't be out in 30 minutes for long. 2PPS squats is about where it starts to get challenging for most - it'll be taking you 20 minutes just for squats by then. 
yep, once you start to go heavy on the squats, you'll long for those days when you had nothing on the bar!
I started to go below parallel last week, and it is much harder! I used to state that I squatted 150-155kg a while ago, but to be honest, last night I struggled with 130kg for 5 reps, just about getting back up on the last two reps. I can only conclude that I wasn't going down far enough when using 150kg.
LordGrover said:
2PPS squats is about where it starts to get challenging for most
2PPS?EDIT: Ah, plates per side. I could just about manage that for 3x6 under my old routine, but yes, was resting a bit more than the 30 secs I'm currently needing between sets
Re squats - I've always gone below parallel, and it's always wound me up a bit when I've seen people load up a bar to 130+, then do squats where the bar drops less than 6". Then I remember other peoples' workouts are none of my business...
I have always done Rippetoe-style low bar squats, though (bar pinned to upper back, rather than resting on shoulders), but yesterday a very qualified friend suggested I tried high-bar. Found it *much* easier, without the soreness in the lower back I used to get. Any thoughts on this? (I know that while Rippetoe/SS is hugely respected, many disagree with him on bar positioning).
LordGrover said:
Whatever's comfortable for you is right for you.
...assuming you are following safe, correct form?I use the high bar position as I don't have sufficient arm/shoulder mobility to put it lower and still get my hands up to it. But maintaining the more upright back position during the lowest part of the squat (i.e. avoiding doubling over) has been something which has required persistence and close monitoring.
For recreational training, I see no need to do low bar squats TBH. It's an unnatural movement that's not great for building the legs, but it is good for moving maximal weight if that's the aim. High bar is a much more athletic, leg orientated movement that comes naturally.
Low bar for powerlifting, high bar for everything else IMO
Low bar for powerlifting, high bar for everything else IMO
didelydoo said:
For recreational training, I see no need to do low bar squats TBH. It's an unnatural movement that's not great for building the legs, but it is good for moving maximal weight if that's the aim. High bar is a much more athletic, leg orientated movement that comes naturally.
Low bar for powerlifting, high bar for everything else IMO
It's really personal.Low bar for powerlifting, high bar for everything else IMO
Tonight I'll be doing 5x5 Low bar with 115kg then 3x5 high bar (beltless) with 95kg with emphasis on loading the quads and a narrower stance.
Managed 5x5 squats at my body weight last night! Considering I started with an empty bar 3 months ago after never lifting before I'm quite pleased with that. Now all I need to do is get my bench (50kg) and OHP (40kg after a few stalls at 37.5kg) to a reasonable weight.
One question - when you do pull ups, which way do your hands face? I always thought it should be palms facing you, but there at the gym the pull up thing only has palms facing together or a really wide grip?
One question - when you do pull ups, which way do your hands face? I always thought it should be palms facing you, but there at the gym the pull up thing only has palms facing together or a really wide grip?
Congrats!
Milestone's are great, but PBs are better. I try not to think about the numbers, just try to make sure they go up!
Were I to get to Balders' or Diddly's numbers, then they count.
Re palms facing and away - typically referred to chins and pull-ups. Palms facing puts more emphasis on biceps while away lats. I think.
Milestone's are great, but PBs are better. I try not to think about the numbers, just try to make sure they go up!
Were I to get to Balders' or Diddly's numbers, then they count.
Re palms facing and away - typically referred to chins and pull-ups. Palms facing puts more emphasis on biceps while away lats. I think.
LordGrover said:
Congrats!
Milestone's are great, but PBs are better. I try not to think about the numbers, just try to make sure they go up!
Were I to get to Balders' or Diddly's numbers, then they count.
Re palms facing and away - typically referred to chins and pull-ups. Palms facing puts more emphasis on biceps while away lats. I think.
Thanks! Every time is a PB at the moment, like I said I never lifted before.Milestone's are great, but PBs are better. I try not to think about the numbers, just try to make sure they go up!
Were I to get to Balders' or Diddly's numbers, then they count.
Re palms facing and away - typically referred to chins and pull-ups. Palms facing puts more emphasis on biceps while away lats. I think.
Explanation sounds plausible, probably why I could only do 1!
Today cracked 100kgs squats going nice and deep. Been this heavy before my disc issue diagnosis, but my form was worse. Now form better, but breaking down particularly knee over feet and falling forwards. I think I will drop to 85kgs and work back up from there. Saw my knee surgeon last week, I have a bit of loose something which gets stuck in my knee joint from time to time. He said not to squat at all, but because he sees a lot of injuries to the lateral minuscus. I took this with a pinch of salt. But I feel that for me really heavy squats are out.
76kgs BP and BR, 48 OHP and 85 deads. All heavy enough now to make this a long workout, but enjoyable when I am on my own. If anyone else is hanging around the garage it is very distracting. God knows how I would cope in a gym. Enjoying the weighted dips, really feel the chest working.
76kgs BP and BR, 48 OHP and 85 deads. All heavy enough now to make this a long workout, but enjoyable when I am on my own. If anyone else is hanging around the garage it is very distracting. God knows how I would cope in a gym. Enjoying the weighted dips, really feel the chest working.
lost in espace said:
Today cracked 100kgs squats going nice and deep. Been this heavy before my disc issue diagnosis, but my form was worse. Now form better, but breaking down particularly knee over feet and falling forwards. I think I will drop to 85kgs and work back up from there. Saw my knee surgeon last week, I have a bit of loose something which gets stuck in my knee joint from time to time. He said not to squat at all, but because he sees a lot of injuries to the lateral minuscus. I took this with a pinch of salt. But I feel that for me really heavy squats are out.
76kgs BP and BR, 48 OHP and 85 deads. All heavy enough now to make this a long workout, but enjoyable when I am on my own. If anyone else is hanging around the garage it is very distracting. God knows how I would cope in a gym. Enjoying the weighted dips, really feel the chest working.
Sounds like its going well. Squats are especially impressive, but best not to bugger your knees up, hate to have a pain or spasm in that knee with the weight on your back...76kgs BP and BR, 48 OHP and 85 deads. All heavy enough now to make this a long workout, but enjoyable when I am on my own. If anyone else is hanging around the garage it is very distracting. God knows how I would cope in a gym. Enjoying the weighted dips, really feel the chest working.
DervVW said:
Well I knew it would happen in the end...
I have faltered on the overhead press, I couldn't quite do 5 sets of 5 at 40kg, I have logged a 5,5,5,4 but then after a rest 5.
I knew it would come, but hopefully deep breaths and a slightly longer rest period and I can keep it up.
little frustrated - two fails on OHP and now I am to go back to 35kg, but it said about going up in 1kg increments, my gym doesnt have these, gonna be tough.I have faltered on the overhead press, I couldn't quite do 5 sets of 5 at 40kg, I have logged a 5,5,5,4 but then after a rest 5.
I knew it would come, but hopefully deep breaths and a slightly longer rest period and I can keep it up.
First falter at Deadlift... got to 90kg which is more than 10kg of my actual weight so I'm not suprised, but still anyoing when teamed with the OHP issue...
DervVW said:
little frustrated - two fails on OHP and now I am to go back to 35kg, but it said about going up in 1kg increments, my gym doesnt have these, gonna be tough.
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