Discussion
Have you all got access to (and use) power racks?
I've got a normal squat rack in my home gym without the safety bars and now I'm starting to think i now need to swap for a proper power rack if I'm to progress in the longer term. It wasn't a case of cheaping out I just genuinely didn't think about it properly.
I've got a normal squat rack in my home gym without the safety bars and now I'm starting to think i now need to swap for a proper power rack if I'm to progress in the longer term. It wasn't a case of cheaping out I just genuinely didn't think about it properly.
TameRacingDriver said:
Have you all got access to (and use) power racks?
I've got a normal squat rack in my home gym without the safety bars and now I'm starting to think i now need to swap for a proper power rack if I'm to progress in the longer term. It wasn't a case of cheaping out I just genuinely didn't think about it properly.
I started with a pair of free-standing squat/bench press bars and quickly realised they'd be the death of me at some point, so I bought a full cage with adjustable safety bars. I bought this one (along with the optional pulley system)I've got a normal squat rack in my home gym without the safety bars and now I'm starting to think i now need to swap for a proper power rack if I'm to progress in the longer term. It wasn't a case of cheaping out I just genuinely didn't think about it properly.
http://www.powerhouse-fitness.co.uk/bodymax-cf375-...
It was more expensive than what it is now, but it does the job just fine for me, even 2.5 years after heavy use.
TameRacingDriver said:
Thanks Chris, looks ideal except it requires 7 ft bar; I had to buy a new 6 ft bar to use with my soon to be days are numbered squat rack 
presumably the 7 ft bars all take 2" plates which will be another headf
k if so lol
I realised the same when I bought it. Luckily, you can get this and you will still be able to use all of your 1" plates, and it fits the cage: presumably the 7 ft bars all take 2" plates which will be another headfk if so lolhttps://www.amazon.co.uk/York-6ft-200cm-Spinlock-B...
I am a couple of weeks back into 5x5 and loving it. After taking a year or two off and putting on some pounds (read: stones) I'm dying to get back some fitness/lose some BF.
My query is around overtraining. So far this week, I trained on Monday and Tuesday. I'm currently squatting about 70kg, compared to 120kg I was doing 18 months ago. I feel OK at the moment, so I guess overtraining isn't such a big issue right now given the relatively low weights - or am I wrong?
My query is around overtraining. So far this week, I trained on Monday and Tuesday. I'm currently squatting about 70kg, compared to 120kg I was doing 18 months ago. I feel OK at the moment, so I guess overtraining isn't such a big issue right now given the relatively low weights - or am I wrong?
Stupeo said:
I am a couple of weeks back into 5x5 and loving it. After taking a year or two off and putting on some pounds (read: stones) I'm dying to get back some fitness/lose some BF.
My query is around overtraining. So far this week, I trained on Monday and Tuesday. I'm currently squatting about 70kg, compared to 120kg I was doing 18 months ago. I feel OK at the moment, so I guess overtraining isn't such a big issue right now given the relatively low weights - or am I wrong?
Overtraining properly so called is rare.My query is around overtraining. So far this week, I trained on Monday and Tuesday. I'm currently squatting about 70kg, compared to 120kg I was doing 18 months ago. I feel OK at the moment, so I guess overtraining isn't such a big issue right now given the relatively low weights - or am I wrong?
Training more than is optimal is common. No point squatting two days in a row. It won't make you stronger.
PapaJohns said:
I'm 35, haven't been near a gym in 3/4 years, I weigh 103kg and I'm 5'11"and started this 5x5 on Monday, couldn't bring myself to start on 20kg squats so added 20kg, And to be fair Iv never really squated that much,I trained Monday and have work B tonight, my thighs are still sore from Monday but the test will be latter on tonight when I try and weight to my squat
Week 1
Squat- 40kg
Bench- 40kg
Row-30kg
iv been generally using the rowing machine since November to trim some timber, so I'm all my wisdom I jumped on the rower after what seemed an easy workout, thinking my legs wouldn't still be jelly if I hadn't . looking forward to getting stuck into this
A little late in responding but I really would just follow the program. The weight gets serious very quickly. Use the light start to get used to the movement, perfect your form etc. Week 1
Squat- 40kg
Bench- 40kg
Row-30kg
iv been generally using the rowing machine since November to trim some timber, so I'm all my wisdom I jumped on the rower after what seemed an easy workout, thinking my legs wouldn't still be jelly if I hadn't . looking forward to getting stuck into this
TameRacingDriver said:
Have you all got access to (and use) power racks?
I've got a normal squat rack in my home gym without the safety bars and now I'm starting to think i now need to swap for a proper power rack if I'm to progress in the longer term. It wasn't a case of cheaping out I just genuinely didn't think about it properly.
I use a cheapie from ebay, like this. Gives you dips and pull ups as well.I've got a normal squat rack in my home gym without the safety bars and now I'm starting to think i now need to swap for a proper power rack if I'm to progress in the longer term. It wasn't a case of cheaping out I just genuinely didn't think about it properly.
http://www.ebay.co.uk/itm/RYNO-ULTIMATE-POWER-RACK...
I bought a load of s
t when I started 
Frenchda said:
PapaJohns said:
I'm 35, haven't been near a gym in 3/4 years, I weigh 103kg and I'm 5'11"and started this 5x5 on Monday, couldn't bring myself to start on 20kg squats so added 20kg, And to be fair Iv never really squated that much,I trained Monday and have work B tonight, my thighs are still sore from Monday but the test will be latter on tonight when I try and weight to my squat
Week 1
Squat- 40kg
Bench- 40kg
Row-30kg
iv been generally using the rowing machine since November to trim some timber, so I'm all my wisdom I jumped on the rower after what seemed an easy workout, thinking my legs wouldn't still be jelly if I hadn't . looking forward to getting stuck into this
A little late in responding but I really would just follow the program. The weight gets serious very quickly. Use the light start to get used to the movement, perfect your form etc. Week 1
Squat- 40kg
Bench- 40kg
Row-30kg
iv been generally using the rowing machine since November to trim some timber, so I'm all my wisdom I jumped on the rower after what seemed an easy workout, thinking my legs wouldn't still be jelly if I hadn't . looking forward to getting stuck into this
Frenchda said:
I use a cheapie from ebay, like this. Gives you dips and pull ups as well.
http://www.ebay.co.uk/itm/RYNO-ULTIMATE-POWER-RACK...
I bought a load of st when I started
Yeah, wish I'd forked out now.http://www.ebay.co.uk/itm/RYNO-ULTIMATE-POWER-RACK...
I bought a load of s
t when I started I'm pretty skint at the moment (just moved) so I'll have to stick with what I've got at the minute. For the time being I'm probably going to modify the routine slightly, same exercises but lighter weight and more reps till I can afford to get one, which probably isn't any time soon as my mr2 needs some money spending on it. I'll go back to lurking for the time being, but it has been interesting
I'll probably continue with the 5 rep routine until it gets to the point where I feel I'm not comfortable pushing too hard, but will probably then have to switch routine.
Edited by TameRacingDriver on Wednesday 26th April 19:28
TameRacingDriver said:
Some drop down to 3 sets when it gets heavy as it can become a bit much to do 5 sets for some people.
For me, 5x5 was a means to an end rather than a way of life. I used it to gain strength and once the plateaus and boredom set in, I switched back to broader, more interesting, hypertrophy, lifting sessions to develop 'something to show' for my strength.
There's a huge world of lifting training out there... people shouldn't get hung up on sticking with and (eventually) failing at one single approach.
IMO, etc!
V8mate said:
For me, 5x5 was a means to an end rather than a way of life.
I used it to gain strength and once the plateaus and boredom set in, I switched back to broader, more interesting, hypertrophy, lifting sessions to develop 'something to show' for my strength.
There's a huge world of lifting training out there... people shouldn't get hung up on sticking with and (eventually) failing at one single approach.
IMO, etc!
I used it to gain strength and once the plateaus and boredom set in, I switched back to broader, more interesting, hypertrophy, lifting sessions to develop 'something to show' for my strength.
There's a huge world of lifting training out there... people shouldn't get hung up on sticking with and (eventually) failing at one single approach.
IMO, etc!
TameRacingDriver said:
V8mate said:
For me, 5x5 was a means to an end rather than a way of life.
I used it to gain strength and once the plateaus and boredom set in, I switched back to broader, more interesting, hypertrophy, lifting sessions to develop 'something to show' for my strength.
There's a huge world of lifting training out there... people shouldn't get hung up on sticking with and (eventually) failing at one single approach.
IMO, etc!
I used it to gain strength and once the plateaus and boredom set in, I switched back to broader, more interesting, hypertrophy, lifting sessions to develop 'something to show' for my strength.
There's a huge world of lifting training out there... people shouldn't get hung up on sticking with and (eventually) failing at one single approach.
IMO, etc!
I use a 5 x 5 variant from Jim Wendler that I tweak to make it more or less taxing depending on how you feel.
(1) Work up slowly to a weight you can lift for 3-5 reps. Do one hard set at that weight.
(2) Rest for 1 minute.
(3) If you feel strong, take 10% or so of the weight off and do as many sets of 5 reps as you can with perfect form (up to 5 sets), resting 1 minute between sets. Do not do a rep if it will not be perfect / keep 1 rep in the tank.
(4) If you dont feel so strong, take 15% or more off and do the same.
I started using it for squats, but I think it would work very well with bench press and OHP.
I would lower the weight and sets and/or reps for deadlifts (i.e. take 80-85% of the heavy lift and do 1 or 2 sets of 5 reps or take 90% but do 2-3 sets of 3 reps). Almost everyone finds deadlift more taxing than any other lift.
The plan is to increase the weight for the heavy set after you have made all 5 reps for 2 workouts. My initial numbers are something like this:
Deadlift: 150kg x 3 reps; 2 sets of 120kg x 5
Squat: 130kg x 3 reps; 3-5 sets of 115kg x 5
Bench press: 107.5kg x 3 reps; 3-5 sets of 95kg x 5
OHP: 62.5kg x 3-5 reps; 3-5 sets of 55kg x 5.
(I have just increased the weight on all of these lifts so am struggling to get even 3 reps.)
Some of the lighter sets might be a little heavy there, but you'll only know from trying it!
(1) Work up slowly to a weight you can lift for 3-5 reps. Do one hard set at that weight.
(2) Rest for 1 minute.
(3) If you feel strong, take 10% or so of the weight off and do as many sets of 5 reps as you can with perfect form (up to 5 sets), resting 1 minute between sets. Do not do a rep if it will not be perfect / keep 1 rep in the tank.
(4) If you dont feel so strong, take 15% or more off and do the same.
I started using it for squats, but I think it would work very well with bench press and OHP.
I would lower the weight and sets and/or reps for deadlifts (i.e. take 80-85% of the heavy lift and do 1 or 2 sets of 5 reps or take 90% but do 2-3 sets of 3 reps). Almost everyone finds deadlift more taxing than any other lift.
The plan is to increase the weight for the heavy set after you have made all 5 reps for 2 workouts. My initial numbers are something like this:
Deadlift: 150kg x 3 reps; 2 sets of 120kg x 5
Squat: 130kg x 3 reps; 3-5 sets of 115kg x 5
Bench press: 107.5kg x 3 reps; 3-5 sets of 95kg x 5
OHP: 62.5kg x 3-5 reps; 3-5 sets of 55kg x 5.
(I have just increased the weight on all of these lifts so am struggling to get even 3 reps.)
Some of the lighter sets might be a little heavy there, but you'll only know from trying it!
TameRacingDriver said:
Does anyone do any other upper back exercises other than pull/chin ups and rows?
Deadlifts.Loaded carries. Loaded carries are great for your traps.
You could also do olympic lifts and high pulls (a bit like the second pulling part of a clean).
I dont think any of those are a substitute for rows, though. We should all do more rowing motions.
ORD said:
Deadlifts.
Loaded carries. Loaded carries are great for your traps.
You could also do olympic lifts and high pulls (a bit like the second pulling part of a clean).
I dont think any of those are a substitute for rows, though. We should all do more rowing motions.
Over head press ?Loaded carries. Loaded carries are great for your traps.
You could also do olympic lifts and high pulls (a bit like the second pulling part of a clean).
I dont think any of those are a substitute for rows, though. We should all do more rowing motions.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff