Discussion
Asterix said:
Oi!
Where is everyone!?
I'm here!Where is everyone!?
I've had a week of feeling horrendous! Only made work one day this week.
I went to the gym Thursday and managed to pursuade myself to do some light cycling then a few weights machines to warm me up, didn't feel like anything else.
Went back today to continue with the program. I missed Monday and Wednesday so I don't know how I keep track of where I am! I should be..
Week 10, Day 3 - StrongLifts 5x5 (3 sessions missed)
Squat - 5,3,3,3,1 @ 100kg
Bench Press - 5x5 @ 32.5kg dumbbells
Barbell Row - 5x5 @ 67.5kg
Squats were horrendous. I did 6 squats of 60kg after so warm down a bit. Dropped the weight on te dumbell bench press by 2.5kg to give myself a chance! Did that 5x5 so managed to up the weight on the rows!
Mon-thurs I've only managed to eat about 1000 calories a day.
Time to get back on it as of Monday!
Week 9, Day 2 - StrongLifts 5x5
Squat - 5x5(+1) @ 86.4kg (190lbs)
OH Press - 5x5 @ 38.6kg (85lbs)
Deadlift - 1x5 @ 102.3kg (225lbs)
DL was my first '2 plate' lift.
You may notice (+1) next to the Squat 5x5. I was very glad that I gave it another day as I had a great workout today. The reason I added another squat to the last set was, I had this (unwarranted) fear that I wasn't going to make it so I felt I didn't go deep enough, even though I was still past parallel. So I decided to add another at full depth so I could finish knowing I'd done everything properly.
Funny how this lifting lark as such a mental element to it.
OH Press was ok and I decided to move to a alternated grip for the DLs. They felt great!
Squat - 5x5(+1) @ 86.4kg (190lbs)
OH Press - 5x5 @ 38.6kg (85lbs)
Deadlift - 1x5 @ 102.3kg (225lbs)
DL was my first '2 plate' lift.
You may notice (+1) next to the Squat 5x5. I was very glad that I gave it another day as I had a great workout today. The reason I added another squat to the last set was, I had this (unwarranted) fear that I wasn't going to make it so I felt I didn't go deep enough, even though I was still past parallel. So I decided to add another at full depth so I could finish knowing I'd done everything properly.
Funny how this lifting lark as such a mental element to it.
OH Press was ok and I decided to move to a alternated grip for the DLs. They felt great!
Just one workout this week:
Squat 5x5 70kg
OHP 5x5 40kg
Deads 1x5 75kg
Squats the same as last time because I can only go up in 5kg steps.
Dreads were very poor - I need to back right off the weight and get some help with form. The lift is fine, but the transition to lowering is doing something bad.
Squat 5x5 70kg
OHP 5x5 40kg
Deads 1x5 75kg
Squats the same as last time because I can only go up in 5kg steps.
Dreads were very poor - I need to back right off the weight and get some help with form. The lift is fine, but the transition to lowering is doing something bad.
Week 9, Day 3 - StrongLifts 5x5
Squat - 5x5 @ 88.6kg (195lbs)
Bench Press - 5x5 @ 59kg (130lbs)
Barbell Row - 5x5 @ 61.4kg (135lbs)
s
t is getting heavy now for the skinnyfat 45yr old 75kg (165lbs) me.
I'm guessing I'm now properly at the stage where if I don't get stronger, I won't progress - if you know what I mean.
Next session will be into the last quarter of the programs recommended trial period.
My plan is to get to the end of that and then I'm going to start introducing cardio and specific Ski-fit/balance
exercises into the equation - I know it will mean a slow down in progress but its something I need to integrate into my training.
Squat - 5x5 @ 88.6kg (195lbs)
Bench Press - 5x5 @ 59kg (130lbs)
Barbell Row - 5x5 @ 61.4kg (135lbs)
s
t is getting heavy now for the skinnyfat 45yr old 75kg (165lbs) me.I'm guessing I'm now properly at the stage where if I don't get stronger, I won't progress - if you know what I mean.
Next session will be into the last quarter of the programs recommended trial period.
My plan is to get to the end of that and then I'm going to start introducing cardio and specific Ski-fit/balance
exercises into the equation - I know it will mean a slow down in progress but its something I need to integrate into my training.
Can't deny the physique has improved. I've become far more solid, put on close to 4kg while not increasing the bit of blubber I carry around my waist. I feel far more 'powerful', if that makes sense and there's a definite increase in functional strength that you require day-to-day.
However, the whole reason why I kicked myself up the arse in the first place was after a skiing trip in March this year - I was a well qualified instructor, both Alpine & Nordic, back in the day. I hadn't skied for a few years and while the technique was still there, I was in a st state fitness and power wise.
My aim was to get to a decent strength and fitness level before my first trip this season just after the New Year.
I need to incorporate aerobic, endurance, balance and explosive exercises now that a base level of strength will be achieved.
I'll do this by keeping the basic lifts of 5x5 but dropping strength squats to only once a week, but adding endurance squats - 3 x 20-25 reps with a very controlled tempo. Aerobic Cardio twice a week on non lifting days and a day of explosive box work, balance work and more core work. Not too intensive but enough.
I'll still be eating like a horse.
However, the whole reason why I kicked myself up the arse in the first place was after a skiing trip in March this year - I was a well qualified instructor, both Alpine & Nordic, back in the day. I hadn't skied for a few years and while the technique was still there, I was in a s
t state fitness and power wise.My aim was to get to a decent strength and fitness level before my first trip this season just after the New Year.
I need to incorporate aerobic, endurance, balance and explosive exercises now that a base level of strength will be achieved.
I'll do this by keeping the basic lifts of 5x5 but dropping strength squats to only once a week, but adding endurance squats - 3 x 20-25 reps with a very controlled tempo. Aerobic Cardio twice a week on non lifting days and a day of explosive box work, balance work and more core work. Not too intensive but enough.
I'll still be eating like a horse.
I fully agree with you, it will hamper the strength progression, but by keeping the basic lifts 5x5, I'm sure it will maintain the gains so far and there will be increases, just slower.
Once the season is over, I'll move back to 5x5 or another pure strength program.
How have you got on with 5/3/1?
Once the season is over, I'll move back to 5x5 or another pure strength program.
How have you got on with 5/3/1?
Hoofy said:
Asterix said:
They're not abstract mate - they will be tried & tested specific skiing conditioning exercises.
Exactly. Abstract exercise. Or are you doing it in skis on snow?Are football and rugby the only sports available?
No, but tennis, squash, badminton, swimming etc... mean a whole new set of clubs to join at high cost and with the other training, I'd have little time any way.
Asterix said:
I see what you mean.
No, but tennis, squash, badminton, swimming etc... mean a whole new set of clubs to join at high cost and with the other training, I'd have little time any way.
Cost is low. Time, well, ditch the other all-round exercises and play a racket sport. It's how I push my cardio levels. More fun than doing KB swings, plyometric training etc. No, but tennis, squash, badminton, swimming etc... mean a whole new set of clubs to join at high cost and with the other training, I'd have little time any way.
I've timed a change of training method in with other things so I can make sure I don't have to compromise.
5x5 squatting for now doing once every 4/5 days. First session was 100kg, second was 105kg. Both easy so I'll skip to 115kg on Sunday/Monday.
Putting my Oly lifts first and last now. First is heavier, last is technique.
5x5 squatting for now doing once every 4/5 days. First session was 100kg, second was 105kg. Both easy so I'll skip to 115kg on Sunday/Monday.
Putting my Oly lifts first and last now. First is heavier, last is technique.
What should you do when you plateau on the 5x5?
My squat and bench press weights have peaked. In fact, I often find myself failing in the fourth and fifth sets where previosuly I'd been able to complete 5x5.
Is it a good idea to switch to other exercises for a couple of weeks, perhaps focussing on tricep work for the bench press, for example?
Or just keep repeating the 5x5s at the weight I'm at until I get strong enough to 'break through' and start adding weight again?
There's no reason why I shouldn't be lifting much more in those two disciplines.
My squat and bench press weights have peaked. In fact, I often find myself failing in the fourth and fifth sets where previosuly I'd been able to complete 5x5.
Is it a good idea to switch to other exercises for a couple of weeks, perhaps focussing on tricep work for the bench press, for example?
Or just keep repeating the 5x5s at the weight I'm at until I get strong enough to 'break through' and start adding weight again?
There's no reason why I shouldn't be lifting much more in those two disciplines.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff