Discussion
OHP is strict form but I have felt really battered afterwards and has felt like the hardest lift. To be honest, I thought I would have failed at a lighter weight as I broke my left shoulder a few years ago and it has always been weak but has been transformed by 5x5 - no more pain and cramp so all good.
The BP is getting to failure due to triceps giving out rather than chest or shoulders. Very careful to use a half rack for these as almost dropped the bar at the end of a set a few weeks ago before resetting the weight - could have been nasty.
BOR is tough due to a forearm tendon injury - presses are fine but pulls are painful.
Squats and deadlifts are just heavy!
I am really enjoying the sessions but am really aware of how much they are taking out of me. I am constantly tired and, whilst not really sore, my legs especially just feel like they are empty - the prospect of running any longer than a few minutes jog is not realistic.
I am torn as I prefer doing weights to cardio, but need to start running if I am going to give myself enough time to prepare for a half ironman next year - I did one last year and was underprepared and it was hell even though I did manage to finish.
The BP is getting to failure due to triceps giving out rather than chest or shoulders. Very careful to use a half rack for these as almost dropped the bar at the end of a set a few weeks ago before resetting the weight - could have been nasty.
BOR is tough due to a forearm tendon injury - presses are fine but pulls are painful.
Squats and deadlifts are just heavy!
I am really enjoying the sessions but am really aware of how much they are taking out of me. I am constantly tired and, whilst not really sore, my legs especially just feel like they are empty - the prospect of running any longer than a few minutes jog is not realistic.
I am torn as I prefer doing weights to cardio, but need to start running if I am going to give myself enough time to prepare for a half ironman next year - I did one last year and was underprepared and it was hell even though I did manage to finish.
TNJ said:
OHP is strict form but I have felt really battered afterwards and has felt like the hardest lift. To be honest, I thought I would have failed at a lighter weight as I broke my left shoulder a few years ago and it has always been weak but has been transformed by 5x5 - no more pain and cramp so all good.
The BP is getting to failure due to triceps giving out rather than chest or shoulders. Very careful to use a half rack for these as almost dropped the bar at the end of a set a few weeks ago before resetting the weight - could have been nasty.
BOR is tough due to a forearm tendon injury - presses are fine but pulls are painful.
Squats and deadlifts are just heavy!
I am really enjoying the sessions but am really aware of how much they are taking out of me. I am constantly tired and, whilst not really sore, my legs especially just feel like they are empty - the prospect of running any longer than a few minutes jog is not realistic.
I am torn as I prefer doing weights to cardio, but need to start running if I am going to give myself enough time to prepare for a half ironman next year - I did one last year and was underprepared and it was hell even though I did manage to finish.
Doing Bench Press and overhead Press can take it out of you, especially when the weight starts to increase. I made up a modified 5x5 routine for my step son that goes like this:The BP is getting to failure due to triceps giving out rather than chest or shoulders. Very careful to use a half rack for these as almost dropped the bar at the end of a set a few weeks ago before resetting the weight - could have been nasty.
BOR is tough due to a forearm tendon injury - presses are fine but pulls are painful.
Squats and deadlifts are just heavy!
I am really enjoying the sessions but am really aware of how much they are taking out of me. I am constantly tired and, whilst not really sore, my legs especially just feel like they are empty - the prospect of running any longer than a few minutes jog is not realistic.
I am torn as I prefer doing weights to cardio, but need to start running if I am going to give myself enough time to prepare for a half ironman next year - I did one last year and was underprepared and it was hell even though I did manage to finish.
Week 1:
Monday:
Squats – 5x5
Bench Press – 5x5
Incline Bench Press – 5x5
BB BOR – 5x5
Deadlift – 5x5 (1x5 once weight goes up, and only once per week)
Reverse grip Pull Ups – 20 reps (This last exercise is only if you feel up to it, optional)
Wednesday:
Box Squats – 5x5
BB OH Press – 5x5
BB BOR – 5x5
T-Bar Row – 5x5
Overhand grip pull ups – 20 reps
Friday:
Squats – 5x5
Bench Press – 5x5
Incline Bench Press – 5x5
BB BOR – 5x5
Reverse grip Pull Ups – 20 reps
Week 2:
Monday:
Box Squats – 5x5
BB OH Press – 5x5
BB BOR – 5x5
Seated Pulley Row – 5x5
Deadlift – 5x5
Overhand grip pull ups – 20 reps
Wednesday:
Squats – 5x5
Bench Press – 5x5
Incline Bench Press – 5x5
BB BOR – 5x5
Reverse grip Pull Ups – 20 reps
Friday:
Box Squats – 5x5
BB OH Press – 5x5
BB BOR – 5x5
Seated Pulley Row – 5x5
Overhand grip pull ups – 20 reps
Back in the gym today. Dropped squats down to 70kg from 77.5kg to make sure form was spot on - they were still hard but no more shaky knees! Overhead press I kept at the same weight as previous, which was 40kg. It's a struggle but I can just about complete all sets, no help from legs at all but my upper body's a bit floppy, leaning back etc. Deadlift I moved up to the heaviest I've done so far which was 87.5kg... It felt heavy lol.
Squats are hammering my legs, I always ache the most on them. The aches are mainly from my groin, is this normal or form? I squat pretty low sometimes, quite past parallel...
Squats are hammering my legs, I always ache the most on them. The aches are mainly from my groin, is this normal or form? I squat pretty low sometimes, quite past parallel...
New pb on the back squat this week. Failed 150 as I went a little low and got stuck. Looking forward to re testing in 12 weeks.
140kg (Double bw)
Any critique very welcome.
https://youtu.be/HeRT4Uihg7o
140kg (Double bw)
Any critique very welcome.
https://youtu.be/HeRT4Uihg7o
Back in the gym today. Dropped squats down to 70kg from 77.5kg to make sure form was spot on - they were still hard but no more shaky knees! Overhead press I kept at the same weight as previous, which was 40kg. It's a struggle but I can just about complete all sets, no help from legs at all but my upper body's a bit floppy, leaning back etc. Deadlift I moved up to the heaviest I've done so far which was 87.5kg... It felt heavy lol.
Squats are hammering my legs, I always ache the most on them. The aches are mainly from my groin, is this normal or form? I squat pretty low sometimes, quite past parallel...
Squats are hammering my legs, I always ache the most on them. The aches are mainly from my groin, is this normal or form? I squat pretty low sometimes, quite past parallel...
Jamie VTS said:
New pb on the back squat this week. Failed 150 as I went a little low and got stuck. Looking forward to re testing in 12 weeks.
140kg (Double bw)
Any critique very welcome.
https://youtu.be/HeRT4Uihg7o
Unless you need to go heavy for some reason, I would avoid a weight that causes that much rounding and movement in your lower to mid-back. I doubt you can afford to have one of those discs pop! 140kg (Double bw)
Any critique very welcome.
https://youtu.be/HeRT4Uihg7o
Much better to aim for 3 or 4 reps at a weight that you can do under control.
ORD said:
Jamie VTS said:
New pb on the back squat this week. Failed 150 as I went a little low and got stuck. Looking forward to re testing in 12 weeks.
140kg (Double bw)
Any critique very welcome.
https://youtu.be/HeRT4Uihg7o
Unless you need to go heavy for some reason, I would avoid a weight that causes that much rounding and movement in your lower to mid-back. I doubt you can afford to have one of those discs pop! 140kg (Double bw)
Any critique very welcome.
https://youtu.be/HeRT4Uihg7o
Much better to aim for 3 or 4 reps at a weight that you can do under control.
Jamie
Done this on and off over 3 years but done a solid 9 months in my very own garage gym. Always seem to pull a muscle in my lower back as the squat nears 100kg.
Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
sixpotter said:
Done this on and off over 3 years but done a solid 9 months in my very own garage gym. Always seem to pull a muscle in my lower back as the squat nears 100kg.
Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
What I imagine is happening is that when the weight gets heavy your hips shoot back, the bar goes forward and you end up doing a 100kg good morning by lifting with your back instead of your legs (I'm prone to doing the same). My tip for sorting this out would be to really concentrate on the position of the bar relative to your feet throughout the whole exercise, never let it move forward. Also you could try splaying your legs out wider so your hips stay closer to your feet at the bottom, this requires less angle in the back to maintain bar position.Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
sixpotter said:
Done this on and off over 3 years but done a solid 9 months in my very own garage gym. Always seem to pull a muscle in my lower back as the squat nears 100kg.
Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
Thanks I think I'll give the Premium a try, good to support Mehdi after all the free info in his book.Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
In regards to the back problem I have had similar issues in the past over the last few years. Always thought it was muscular and used to stop training for a while and start from the bottom each time. Recently found out my issue is actually really tight hamstrings that create so much pain in my back I can't stand straight for a few days when the initial pain kicks in.
Worth trying to find the root cause for you as once you know you can deal with it.
t. 55kg bench and 57.5kg rows. I've gained 7pounds since I started too which is nice! I'm 65kg.sixpotter said:
Done this on and off over 3 years but done a solid 9 months in my very own garage gym. Always seem to pull a muscle in my lower back as the squat nears 100kg.
Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
As Turbo says, fix your form at much lower weights. Currently 3 weeks into resting it again which is going to set me right back.
Felt it tweak on the bent over row 75kg. Been studying form videos and eager to get back at it! Want to crack the 100kg squat!
I use the app, the premium gives a few more options to add stuff at the end, pull ups etc, and change down to 3x5 plus it gives you warm ups.
Any advice on what to do while I recover and to stop it happening again?
5'11 and weigh 87kg this just seems to be my platteu every single time!
100kg is not heavy for a man your size, so your problem is form. You'll race up to 100kg if you get your form sorted for a few weeks at, say, 60kg.
Thanks all for the replies. Been back at it for two sessions and gone right back to 40kg squats and 30kg rows and thankful no aches or pain whatsoever just back to basics form practice.
I think my squat was pretty good and I was hitting the back on rows. I have found advice saying to "sit back between the hips" more and gotta say feels much more stable and no stress on lower back. There's a video on YouTube if you search 5x5 back pain, it is only about 3 mins long and really helped me out.
Also going to book a sports massage and focus on the hamstrings as I know they are tight. Have added planks and hanging leg raises to workout A and B (also added via the premium app so I don't forget) to strengthen my core as I feel this a weak point too. Think the fact I am sitting in a van a lot doesn't help either.
I think my squat was pretty good and I was hitting the back on rows. I have found advice saying to "sit back between the hips" more and gotta say feels much more stable and no stress on lower back. There's a video on YouTube if you search 5x5 back pain, it is only about 3 mins long and really helped me out.
Also going to book a sports massage and focus on the hamstrings as I know they are tight. Have added planks and hanging leg raises to workout A and B (also added via the premium app so I don't forget) to strengthen my core as I feel this a weak point too. Think the fact I am sitting in a van a lot doesn't help either.
Finally hit the wall where I failed today. My legs are aching from squats, I managed the warm up sets and that's it. Overhead press at 45kg I got 4,4,4,3,3 and managed the complete the 1x5 deadlift at 97.5kg.
To be honest, my mind wasn't really in it and I've constantly felt drained the last few days. Not sure if I need to eat more? ( I've been gaining weight) or a bit of a rest? Squatting 3x a week is taking its toll now.,
To be honest, my mind wasn't really in it and I've constantly felt drained the last few days. Not sure if I need to eat more? ( I've been gaining weight) or a bit of a rest? Squatting 3x a week is taking its toll now.,
Little Butch said:
Finally hit the wall where I failed today. My legs are aching from squats, I managed the warm up sets and that's it. Overhead press at 45kg I got 4,4,4,3,3 and managed the complete the 1x5 deadlift at 97.5kg.
To be honest, my mind wasn't really in it and I've constantly felt drained the last few days. Not sure if I need to eat more? ( I've been gaining weight) or a bit of a rest? Squatting 3x a week is taking its toll now.,
What are you eating and how much? Are you getting around 1 gram of protein per lb of body weight and getting enough sleep? I personally find that harder than the workouts quite often.To be honest, my mind wasn't really in it and I've constantly felt drained the last few days. Not sure if I need to eat more? ( I've been gaining weight) or a bit of a rest? Squatting 3x a week is taking its toll now.,
Edited by Shinobi on Thursday 24th November 23:13
Really good video from Omarlsurf on how low you should squat.
https://www.youtube.com/watch?v=NU1bbHiKNUc
If you don't follow him, do. His videos are very informative.
https://www.youtube.com/watch?v=NU1bbHiKNUc
If you don't follow him, do. His videos are very informative.
Quick question for those who know about these things, I've skimmed the last few pages but couldn't see anything similar asked -
I started on the 5x5 a few weeks back and the weights are steadily going up, but I'm having an issue with the squats. I go to the gym Monday, Wednesday and Friday, then run Tuesday, Thursday and Saturday but I'm finding my Tuesday run is really slow and my quads are aching so much on the Wednesday I can barely walk around the office let alone do any squats.
Is there a simple solutin to this? Is it a case of just work through the pain until my muscles get used to it? Or a different exercise that can do a similar job? More reps with less weight? I'm a bit stuck!
I'm 6'4, 77kg and squat with 30kg on the bar (think it's a standard olympic bar so that's 50kg total?)
I started on the 5x5 a few weeks back and the weights are steadily going up, but I'm having an issue with the squats. I go to the gym Monday, Wednesday and Friday, then run Tuesday, Thursday and Saturday but I'm finding my Tuesday run is really slow and my quads are aching so much on the Wednesday I can barely walk around the office let alone do any squats.
Is there a simple solutin to this? Is it a case of just work through the pain until my muscles get used to it? Or a different exercise that can do a similar job? More reps with less weight? I'm a bit stuck!
I'm 6'4, 77kg and squat with 30kg on the bar (think it's a standard olympic bar so that's 50kg total?)
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