joh408's Longterm Quest for Fitness

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  1. Still working at it. The 5x5 training looks so odd to me for some reason. How long does it take for you to finish?


  2. Quote Originally Posted by Nooshefx View Post
    Still working at it. The 5x5 training looks so odd to me for some reason. How long does it take for you to finish?
    Doesn't take me long at all. Probably in and out in about 40-50 minutes depending on how many warmup sets I do or how long my rest is. Usually my rest is my buddy's set of 5 so 30 seconds to a minute. Today it took 40 minutes for squat, ohp and deads
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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  3. Squat 5x5 @ 250
    OHP 5x5 @ 100
    Deads 3x5 @ 275

    Tweaked my back a little so hopefully with a bit of heat and ice it'll be fine
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  4. What weight do you use for 5x5?
    Is it correct to use something that would be in the 7-8 reps for failure?

  5. Quote Originally Posted by smike View Post
    What weight do you use for 5x5?
    Is it correct to use something that would be in the 7-8 reps for failure?
    I'm doing the Stronglifts 5x5 so I started at 1/2 of my 5RM which was pretty low but squatting 3 times a week adding 5 pounds each time will get numbers higher quickly. If you have a decent base then I would start at a weight you can do 8-10 reps. By the 5th set you should be pretty gassed but still have a little more in the tank. Then the next time you do the exercise add 5 pounds.
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  6. Thanks. When i get bored of 5/3/1 i'll give it a try.

  7. I was doing 5/3/1 before this and I think I'm gonna go back to 5/3/1 this winter. I want to try out some of the extra programming in Beyond 5/3/1
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  8. Quote Originally Posted by smike View Post
    What weight do you use for 5x5?
    Is it correct to use something that would be in the 7-8 reps for failure?
    Well, there are a few ways to set up 5x5's, but simple straight forward is easy in the beginning and probably best starting out. You'll most likely count the 2 warmup sets (say the MT bar x10 and a weighted x5, then do 3 work sets of x5. I know it sounds easy at first, (and can be somewhat) but as the cycle goes on, it gets heavier and harder and slowly builds over time. You can make the work sets 5x5 but starting out, you might want to ease in slower, especially with say squats and especially deads maybe. 3x5 work sets can be enough.
    You want to start pretty light and have the 5th rep of the 5th set doable to a point where you could do quite a bit more. As the weeks months go on, you add say a #5 a week (on the smaller stuff maybe BP's and rows) and maybe #5-#10 on say squats or deads. By week 6-8-10 say, you wanna be working pretty hard and be using some good effort.

    Personally, the problem with pushing to failure (say on BP's, since not many people will do that with squats or deads) is, you are not able to build much momentum if you keep pushing yourself to the limits every W/O. It is better to start at a modest 60%-70% of what you could do for a set of hard x5RM and keep adding weight over the weeks/months. You body slowly gets used to more and more volume and higher and higher intensities without rebelling. By the end of a 10 or 12 week cycle, you will be pushing quite hard to get all the reps and sets, instead of burning out early by constantly pushing the sets to failure. Eat enough good food too.

  9. Quote Originally Posted by PaulBlack View Post
    Well, there are a few ways to set up 5x5's, but simple straight forward is easy in the beginning and probably best starting out. You'll most likely count the 2 warmup sets (say the MT bar x10 and a weighted x5, then do 3 work sets of x5. I know it sounds easy at first, (and can be somewhat) but as the cycle goes on, it gets heavier and harder and slowly builds over time. You can make the work sets 5x5 but starting out, you might want to ease in slower, especially with say squats and especially deads maybe. 3x5 work sets can be enough.
    You want to start pretty light and have the 5th rep of the 5th set doable to a point where you could do quite a bit more. As the weeks months go on, you add say a #5 a week (on the smaller stuff maybe BP's and rows) and maybe #5-#10 on say squats or deads. By week 6-8-10 say, you wanna be working pretty hard and be using some good effort.

    Personally, the problem with pushing to failure (say on BP's, since not many people will do that with squats or deads) is, you are not able to build much momentum if you keep pushing yourself to the limits every W/O. It is better to start at a modest 60%-70% of what you could do for a set of hard x5RM and keep adding weight over the weeks/months. You body slowly gets used to more and more volume and higher and higher intensities without rebelling. By the end of a 10 or 12 week cycle, you will be pushing quite hard to get all the reps and sets, instead of burning out early by constantly pushing the sets to failure. Eat enough good food too.
    Good call Paul. I was just laying out the way I am going about it. My buddy has done 5x5 similar to the one you laid out. I forgot to add on mine I always warm up with bar and then like 50% and 75% of work weight
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  10. Thanks guys. I'm in the fourth cycle of 531 and so far i'm enjoying it. When i get bored of it sometime in the winter i'll probably do some kind of 5x5.
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  11. First organic chemistry class and were talking about testosterone, 5a-test, dht and finasteride. Might like this class. Also sat next to a kid who trying to be a bodybuilder and a girl who competes in bikini. Pretty cool talking to them about prep and all that stuff
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  12. Quote Originally Posted by joh408 View Post
    First organic chemistry class and were talking about testosterone, 5a-test, dht and finasteride. Might like this class. Also sat next to a kid who trying to be a bodybuilder and a girl who competes in bikini. Pretty cool talking to them about prep and all that stuff
    Sounds like a good class
    OLYMPUS UK REP

  13. Quote Originally Posted by edje007 View Post
    Sounds like a good class
    Ya man I think it will be. Plus I set my schedule up so I can lift at 9am every morning. Gonna be a great semester
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  14. Got a great chest tris and back workout in today. Made some bomb chicken stir fry for dinner too. Good day today. Got some legs shoulders and deads tomorrow morning
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  15. Squat 255x5x5
    Deadlift 225x5 300x5
    Instead of OHP I did 6 ways and smoked my shoulders. Damn those are tough
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  16. Squat 260x5x5
    Bench 170x5x5
    Row 170x5x5
    Standing skull crushers 45x5x2 65x5x2

    Great pump and energy from ignite2 and hemavol. Wild watermelon isn't the best flavor tho but mixed with lemon drop hemavol and a lot of water it does just fine. Only problem is I go to class and get a nice sweat going walking a mile.
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  17. I'm thinking of a switch to 5/3/1 with the new principles lined up in Beyond 5/3/1 by Jim Wendler, putting in Joker sets. Either that or PHAT, GVT or FST-7. I want to do a bulk from now to this winter since I know a little bit on how to cut now but I'm not sure if I should go for hypertrophy or strength. Hypertrophy might be better now if I want to bulk and strength for when I am in a caloric deficit. 5/3/1 was awesome for me cutting out 40lbs from November to June while adding a little strength so I might just go back to it. Any thoughts?
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  18. Sorry for the lack of updates. Been focusing a lot on bench lately but not neglecting anything else. I think I'm really close to hitting 2 plates on bench. I gotta max out soon but it's raining so I can't use my backyard gym. Gotta go to the rec center or 24 today
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  19. Good to see you are still at it.

  20. Ya man still going at it. Today should be right around 285 5x5 on squat. Hopefully I can nail it. Diet has been suspect but I'm going to tighten it up now
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  21. Quote Originally Posted by joh408 View Post
    Squat 260x5x5
    Bench 170x5x5
    Row 170x5x5
    Standing skull crushers 45x5x2 65x5x2

    Great pump and energy from ignite2 and hemavol. Wild watermelon isn't the best flavor tho but mixed with lemon drop hemavol and a lot of water it does just fine. Only problem is I go to class and get a nice sweat going walking a mile.
    Duude get that bench up!
    My current UNsponsored PES EP cutting log:http://anabolicminds.com/forum/supplement-reviews-logs/234161-adonisbelts-pes-erase.html

  22. Quote Originally Posted by AdonisBelt View Post
    Duude get that bench up!
    Haha I'm trying man. Bench has always been my worst lift. I'm focusing on bench more now. Gotta get those numbers somewhat respectable
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  23. 285 5x5 went great last. Overhead press is stalled at 120. Gonna back it down next week. Deadlifts are at 315x5 with 255x5 and 285x5 as working sets before. Can't wait til I hit 315 for 5 reps in a few weeks. Might have to dial it back to 3 sets but really that wouldn't be the end of the world. Wanted to get some bench work in this morning but the rec center is closed. Oh well, squat bench row tomorrow. I think I got 290 easy on 5x5.

    Weighed in at 177 this morning. Love handles are coming back, layer of fat on my abs but I can still see a little definition. Starting to count calories again, i had only been counting protein and estimating caloric intake but that aint cutting it now. Gonna do a lean bulk at 200 calorie surplus until December, maintenance December until march or April depending on how I look. Cut til July again to see how far I can take it.
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  24. Are you located in Boulder Co? If so, is it flooding there?

  25. Ya I'm in boulder. It was flooding pretty good. Our basement has water in it and unfortunately that's where my room is. We've been getting up every couple hours to bail water out of our stairwell and clean the water up. Hopefully the rec is open tomorrow. I'm just thankful we are up on the hill and not near the creek. My friends on the creek lost basically everything. I spent a couple hours at my neighbors house getting water out of their basement but the water was coming in at the same rate
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  26. House started to flood again. Guy came out to pull the carpet and padding so we don't get mold. Gotta hit the gym tomorrow morning since the rec closed before I could go today
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  27. That flooding up there is all over the news

  28. Quote Originally Posted by joh408 View Post
    House started to flood again. Guy came out to pull the carpet and padding so we don't get mold. Gotta hit the gym tomorrow morning since the rec closed before I could go today
    Dude how the hell is campus not closed tomorrow. I'm pissed.

    If you need a place to store **** I know it's a bit of a ways but I'm living high and dry over here in Denver and could probably swing by your place after class tomorrow. Regardless, I was thinking about how cool it is to have a fellow buff on these forums and we should find a way to benefit from it!
    My current UNsponsored PES EP cutting log:http://anabolicminds.com/forum/supplement-reviews-logs/234161-adonisbelts-pes-erase.html

  29. Quote Originally Posted by Nooshefx View Post
    That flooding up there is all over the news
    Ya it's been a pretty big flood. So much damage. No one saw it coming. I don't have a room right now due to having to dry out my carpet so hopefully my landlord will fix that.

    Quote Originally Posted by AdonisBelt View Post
    Dude how the hell is campus not closed tomorrow. I'm pissed.

    If you need a place to store **** I know it's a bit of a ways but I'm living high and dry over here in Denver and could probably swing by your place after class tomorrow. Regardless, I was thinking about how cool it is to have a fellow buff on these forums and we should find a way to benefit from it!
    Ya I have no clue why they are opening campus tomorrow. So many roads are still closed it is ridiculous. I can't even imagine how bad your drive will be tomorrow. It really is cool that you are on here too as a buff. Definitely gotta meet up or something sometime

    I moved all of my stuff upstairs so it's all safe
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  30. After a bit of a lay off I decided not to go for 290. I felt a bit off today as my back is wrecked from sleeping on a couch.
    Squat 5x5 @ 285
    Bench 5x5 @ 180
    Row 5x5 @ 180
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  

  
 

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