Discussion
Well, end of week 7 and my first failure 
. As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:
Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
. As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
Heathwood said:
Well, end of week 7 and my first failure . As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:
Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
I wouldn't say you failed. You just didn't complete at that weight this time. Nobody will perpetually score 5x5 with every weight increase.... just keep going, and keep getting stronger, until you do.. As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
For us hammer chewers, from 50kg 's
t's getting real' with the OHP. You're doing great! 
V8mate said:
Heathwood said:
Well, end of week 7 and my first failure . As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:
Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
I wouldn't say you failed. You just didn't complete at that weight this time. Nobody will perpetually score 5x5 with every weight increase.... just keep going, and keep getting stronger, until you do.. As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
For us hammer chewers, from 50kg 's
t's getting real' with the OHP. You're doing great! 
ORD said:
Risk/reward just is not there for the mixed grip. A substantial increase in risk of injury. Better to just get a stronger grip.
I have never heard that before, I was taught to use the mixed grip when I first started lifting and Have used it ever since, albeit I can only use it one way as I have limited rotation in my left wrist.I only tend to use an overhand grip for sumo dreads.
I have short fingers and fairly small hands and grip is certainly my weak spot. Chalk helps and for sets over 140ish kg I find straps so much better.
Desiato said:
I have never heard that before, I was taught to use the mixed grip when I first started lifting and Have used it ever since, albeit I can only use it one way as I have limited rotation in my left wrist.
I only tend to use an overhand grip for sumo dreads.
I have short fingers and fairly small hands and grip is certainly my weak spot. Chalk helps and for sets over 140ish kg I find straps so much better.
Google is your friend I only tend to use an overhand grip for sumo dreads.
I have short fingers and fairly small hands and grip is certainly my weak spot. Chalk helps and for sets over 140ish kg I find straps so much better.
Bicep tendon torn off the bone is quite a common injury, but I would also worry about the potential to twist as you lift.
Heathwood said:
Well, end of week 7 and my first failure . As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:
Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
I'm new to this myself,but are you locking your knee's and hard clenching your (glutes) Butt cheeks while OHP. As i anticipated, it was overhead press that got me. Admittedly I was a bit bullish and chucked on a 2.5kg increase even though I could feel I didn't have much more to give last week but ho hum. Results were:Squat - 95kg
Overhead press - 50kg (5/5/5/4/3)
Deads - 112.5kg
I could feel my form was going on the overhead press too, as I was starting to arch by lower back. Any tips on how to limit this?
Finished off with a couple of sets of bar dips x 25 and chin ups x 10.
?
Edited by PapaJohns on Saturday 22 April 18:53
Just finished my second week,
Squat 52.5kg
Bench 47.5kg
Row 35kg
OHP 35kg
Deadlift 50
Body weight 100.4kg.
Trained on/off for years but never heard of or tried this 5x5. I have an old rugby injury that will start to hinder me sooner or later(torn bicep) but as long as I stick to compounds it shouldn't hinder me to much (I hope)
Squat 52.5kg
Bench 47.5kg
Row 35kg
OHP 35kg
Deadlift 50
Body weight 100.4kg.
Trained on/off for years but never heard of or tried this 5x5. I have an old rugby injury that will start to hinder me sooner or later(torn bicep) but as long as I stick to compounds it shouldn't hinder me to much (I hope)
Cheers.
I guess I probably don't belong in this thread though as I'm doing a variation of it. I did start off doing 5x5 but now I'm doing 2x5 and 1x8 (technically this should be AMRAP but I don't have a spotter - work out at home - so I stick to 8). It has made for some interesting reading though
I guess I probably don't belong in this thread though as I'm doing a variation of it. I did start off doing 5x5 but now I'm doing 2x5 and 1x8 (technically this should be AMRAP but I don't have a spotter - work out at home - so I stick to 8). It has made for some interesting reading though
Started this again after doing it before and making good (relative) strength gains but eventually ran into a brick wall.
After two weeks I'm at the below:
Squat 88kg
OHP 57kg
BOR 57kg
DL 107kg
BP 70kg
BW 85KG
IIRC I'd peaked at 112/66/70/124/100 (respectively to the list above) before I switched to another training program but I wanted to give it another go, I find 5x5 great for stress relief and shutting down for a while as when the weight goes up you have to concentrate which takes you away from your everyday thoughts.
It's a really good routine IMHO.
After two weeks I'm at the below:
Squat 88kg
OHP 57kg
BOR 57kg
DL 107kg
BP 70kg
BW 85KG
IIRC I'd peaked at 112/66/70/124/100 (respectively to the list above) before I switched to another training program but I wanted to give it another go, I find 5x5 great for stress relief and shutting down for a while as when the weight goes up you have to concentrate which takes you away from your everyday thoughts.
It's a really good routine IMHO.
Wills2 said:
Started this again after doing it before and making good (relative) strength gains but eventually ran into a brick wall.
After two weeks I'm at the below:
Squat 88kg
OHP 57kg
BOR 57kg
DL 107kg
BP 70kg
BW 85KG
IIRC I'd peaked at 112/66/70/124/100 (respectively to the list above) before I switched to another training program but I wanted to give it another go, I find 5x5 great for stress relief and shutting down for a while as when the weight goes up you have to concentrate which takes you away from your everyday thoughts.
It's a really good routine IMHO.
You ended up very strong last time. What happened to lose so much strength?After two weeks I'm at the below:
Squat 88kg
OHP 57kg
BOR 57kg
DL 107kg
BP 70kg
BW 85KG
IIRC I'd peaked at 112/66/70/124/100 (respectively to the list above) before I switched to another training program but I wanted to give it another go, I find 5x5 great for stress relief and shutting down for a while as when the weight goes up you have to concentrate which takes you away from your everyday thoughts.
It's a really good routine IMHO.
Am I better doing 5x5 over the three sets I'm doing now (last set as many reps as possible, usually 8 though). I may consider switching to the traditional 5x5 if that is better, at least then I could compare results with those here over time.
Are most of you able to do the pull ups then, and if not what are you doing instead? I'm working on these but it'll take time.
Are most of you able to do the pull ups then, and if not what are you doing instead? I'm working on these but it'll take time.
Just looking for some advice on how to increase my squatting weight as I am really struggling with it. I've been doing 5x5 for a few months now, my other lifts are progressing ok.
Squat 50kg
BP 57.5kg
Row 42.5kg
OHP 40kg (although massively failed at this wait will try 1kg increments)
DL 80kg (could do more but only have 80KGs on weights at the mo)
The squat is low because every time I ramp up the weight above 55kg my form goes to pot so I drop weight to try and build up again, this was the same with my rows but I feel I have better form now so happy to carry on increasing the weight again.
I'm about 75kgs and 6ft tall with long (weak) legs. I can only really get to parallel with weight on my back for squats. I've tried shoes with bigger heels and spreading my feet a little but basically every time I do squats it knackers me. I'm not very fit, can just about do 5km in 30ish mins. Do I just keep trying to up the weight and keep my form and just drop back if I need to. I do this at home, but do have a proper squat rack.
Squat 50kg
BP 57.5kg
Row 42.5kg
OHP 40kg (although massively failed at this wait will try 1kg increments)
DL 80kg (could do more but only have 80KGs on weights at the mo)
The squat is low because every time I ramp up the weight above 55kg my form goes to pot so I drop weight to try and build up again, this was the same with my rows but I feel I have better form now so happy to carry on increasing the weight again.
I'm about 75kgs and 6ft tall with long (weak) legs. I can only really get to parallel with weight on my back for squats. I've tried shoes with bigger heels and spreading my feet a little but basically every time I do squats it knackers me. I'm not very fit, can just about do 5km in 30ish mins. Do I just keep trying to up the weight and keep my form and just drop back if I need to. I do this at home, but do have a proper squat rack.
Just started this a few weeks ago. I've struggled with injuries for the past 4/5 years which have included knee surgery, prolapsed disc and hamstring issues. These have prevented me playing my chosen sport for too long. So have decided to build up my strength using 5*5 to hopefully reduce some of my injury issues.
Getting on a bit at 47 so I've been doing 2 sessions a week to increase recovery time and to allow time a fitness session as well.
Currently doing:
Squat 55kg
BP 50kg
OHP 20kg
Row 45kg
Body weight 83kg
Been surprisingly enjoyable so far.
Getting on a bit at 47 so I've been doing 2 sessions a week to increase recovery time and to allow time a fitness session as well.
Currently doing:
Squat 55kg
BP 50kg
OHP 20kg
Row 45kg
Body weight 83kg
Been surprisingly enjoyable so far.
Greenie said:
Just started this a few weeks ago. I've struggled with injuries for the past 4/5 years which have included knee surgery, prolapsed disc and hamstring issues. These have prevented me playing my chosen sport for too long. So have decided to build up my strength using 5*5 to hopefully reduce some of my injury issues.
Getting on a bit at 47 so I've been doing 2 sessions a week to increase recovery time and to allow time a fitness session as well.
Currently doing:
Squat 55kg
BP 50kg
OHP 20kg
Row 45kg
Body weight 83kg
Been surprisingly enjoyable so far.
Good for you! I started at the age of 47, too, three years ago and haven't looked back since. As long as you take heed of form and ROM (range of movement) before anything else, you should be OK.Getting on a bit at 47 so I've been doing 2 sessions a week to increase recovery time and to allow time a fitness session as well.
Currently doing:
Squat 55kg
BP 50kg
OHP 20kg
Row 45kg
Body weight 83kg
Been surprisingly enjoyable so far.
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