Discussion
jogger1976 said:
Well that's my first week out of the way.
I had my second failure today on the BOR at 32.5kg.
I managed only two full sets (got up to 4 reps for the last 3) but wasn't too disappointed as I feel strong with my squats and bench press.
I'll keep turning up though, as I know I have poor upper body strength and quitting won't remedy that.
And somewhat surprisingly, I'm actually enjoying being in the gym.
What weights have you started at?I had my second failure today on the BOR at 32.5kg.
I managed only two full sets (got up to 4 reps for the last 3) but wasn't too disappointed as I feel strong with my squats and bench press.
I'll keep turning up though, as I know I have poor upper body strength and quitting won't remedy that.
And somewhat surprisingly, I'm actually enjoying being in the gym.
You shouldn’t really be failing on your first week at anything
PapaJohns said:
What weights have you started at?
You shouldn’t really be failing on your first week at anything
Thanks for the feedback.You shouldn’t really be failing on your first week at anything
I started with just the bar, with the exception of the rows (30kg) and deadlift (40kg).
I've got no real experience of weight training and my upper body is pretty woeful (pipe cleaner arms, narrow shoulders and shallow chest) so I guess I'm the exception that proves the rule.
I'm going to keep going though as I'm sure I can improve if I keep at it.
LordGrover said:
Bro science is strong with this one.
Nothing bro science about the evidence that supports the recommendation of about 1.5 g per kg of bodyweight, which is quite a lot to get just from diet. I know that I typically fall short of that without a shake or two.You should tell the British and US and Russian and Chinese Olympic teams that the athletes don't need all that protein. They'll be glad to know that it's all bro science.
jogger1976 said:
Thanks for the feedback.
I started with just the bar, with the exception of the rows (30kg) and deadlift (40kg).
I've got no real experience of weight training and my upper body is pretty woeful (pipe cleaner arms, narrow shoulders and shallow chest) so I guess I'm the exception that proves the rule.
I'm going to keep going though as I'm sure I can improve if I keep at it.
This 5x5 SL has been designed for you! Somebody with no experience and essentially might be a bit of a couch potato(no offense) and needs to get off there ass and do something.I started with just the bar, with the exception of the rows (30kg) and deadlift (40kg).
I've got no real experience of weight training and my upper body is pretty woeful (pipe cleaner arms, narrow shoulders and shallow chest) so I guess I'm the exception that proves the rule.
I'm going to keep going though as I'm sure I can improve if I keep at it.
You start with an empty bar so you can learn the movements and practice good form without the complication of weight. The advice is check your ego at the door and start with an empty bar,if you’ve already failed row at 30kg your in for a long ride because the weight increases 2.5kg every time you lift.
When you say 30kg is that with the bar plus 2x 5kg plates ? Or 2x15kg plates ?
The best way to progress on this 5x5SL especially if your as described woefully weak, is workout your macros and try and stick to the program and your macros,use supplements to supplement your daily intake of macros but you can’t beat food! You’ll will see a significant increase in strength and size within 6month not only that but your numbers will show this too.
How are you tracking 5x5 ? Have you found the app?
Edit:get some creative aswell and keep hydrated
Edited by PapaJohns on Sunday 26th November 19:31
Back at it again after my 3rd break in about 4 years. Keep getting heavy and losing heart, its easy to sit on the sofa instead. 48 year old male, so need to be careful not to injure myself especially by the tempting volume by going more than 3 times a week.
Been watching some Rippentoe for inspiration, say what you like about him but he doesn't take or talk and bu11s
t. Also watching his videos to check my form. Really enjoying it, this time I am working hard on eating good protien packed food and in decent quatities.
Muscle memory is a great thing, after 3 weeks starting to get some shape back. My marathon running obsession is properly over, too many stress fractures and injuries so I am really going to stick at 5x5 then shift towards 3x5 in the future before it gets too hard. With the warm up sets the sessions can get too long I find at 5x5 and, I think this is the correct term, I get into a catabolic state. So an early shift towards 3x5 to avoid this.
My tip is make sure you do some additionals, dips and pullups are great. I am very annoyed I was completing 10x pullups with 10 kilos on the belt 9 months ago, now I can barely do 4 in a set without weights.
Been watching some Rippentoe for inspiration, say what you like about him but he doesn't take or talk and bu11s
t. Also watching his videos to check my form. Really enjoying it, this time I am working hard on eating good protien packed food and in decent quatities. Muscle memory is a great thing, after 3 weeks starting to get some shape back. My marathon running obsession is properly over, too many stress fractures and injuries so I am really going to stick at 5x5 then shift towards 3x5 in the future before it gets too hard. With the warm up sets the sessions can get too long I find at 5x5 and, I think this is the correct term, I get into a catabolic state. So an early shift towards 3x5 to avoid this.
My tip is make sure you do some additionals, dips and pullups are great. I am very annoyed I was completing 10x pullups with 10 kilos on the belt 9 months ago, now I can barely do 4 in a set without weights.
PapaJohns said:
This 5x5 SL has been designed for you! Somebody with no experience and essentially might be a bit of a couch potato(no offense) and needs to get off there ass and do something.
You start with an empty bar so you can learn the movements and practice good form without the complication of weight. The advice is check your ego at the door and start with an empty bar,if you’ve already failed row at 30kg your in for a long ride because the weight increases 2.5kg every time you lift.
When you say 30kg is that with the bar plus 2x 5kg plates ? Or 2x15kg plates ?
The best way to progress on this 5x5SL especially if your as described woefully weak, is workout your macros and try and stick to the program and your macros,use supplements to supplement your daily intake of macros but you can’t beat food! You’ll will see a significant increase in strength and size within 6month not only that but your numbers will show this too.
How are you tracking 5x5 ? Have you found the app?
Edit:get some creative aswell and keep hydrated
Thanks. I just follow what the app tells me.You start with an empty bar so you can learn the movements and practice good form without the complication of weight. The advice is check your ego at the door and start with an empty bar,if you’ve already failed row at 30kg your in for a long ride because the weight increases 2.5kg every time you lift.
When you say 30kg is that with the bar plus 2x 5kg plates ? Or 2x15kg plates ?
The best way to progress on this 5x5SL especially if your as described woefully weak, is workout your macros and try and stick to the program and your macros,use supplements to supplement your daily intake of macros but you can’t beat food! You’ll will see a significant increase in strength and size within 6month not only that but your numbers will show this too.
How are you tracking 5x5 ? Have you found the app?
Edit:get some creative aswell and keep hydrated
Edited by PapaJohns on Sunday 26th November 19:31
The weights were for somebody who'd never lifted before as calculated by the app. The 30kg was the bar 20+2×5 which was what the app advised.
I'll take on board your other tips and report back.
jogger1976 said:
Thanks. I just follow what the app tells me.
The weights were for somebody who'd never lifted before as calculated by the app. The 30kg was the bar 20+2×5 which was what the app advised.
I'll take on board your other tips and report back.
I can’t stress how important form is aswell . I like the rippletoe vids on YouTube, but I prefer the untamed strength (Alan) who is a student of rippletoe I think, he’s more entertaining The weights were for somebody who'd never lifted before as calculated by the app. The 30kg was the bar 20+2×5 which was what the app advised.
I'll take on board your other tips and report back.
LordGrover said:
I'd stick to Mehdi's videos where possible.
I too like Rippetoe's vids, but his OHP in particular is a bit 'different', and he's changed it a time or two over the years. I stick to the more traditional style in Mehdi's videos.
Agreed. In particular, is the shrug at the top of the OHP that he coaches good practice? I've not seen it mentioned in other instruction videos. He says it prevents impingement, but (if I am remembering rightly) in other videos of his he says you cannot get impingement overhead anyway. I think he's wrong on that from what I have read elsewhere.I too like Rippetoe's vids, but his OHP in particular is a bit 'different', and he's changed it a time or two over the years. I stick to the more traditional style in Mehdi's videos.
didelydoo said:
Rippetoe's coaching cues are terrible IMO- particularly for squat. I don't like anything he does.
He basically coaches an extreme powerlifting style - bent over and lots of work from the hips - right? You squat more how I think most people probably should - neither strict bodybuilding upright form nor the extreme stuff he coaches (nipples aimed at the floor, etc). What about his deadlift cues? Those seem OK to me. I use them because they're damn simple. But I suck at deadlifting!
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