joh408's Longterm Quest for Fitness
- 08-14-2013, 04:43 PM
Sorry for the lack of updates guys. Been busy moving, finishing summer classes and dealing with some issues. I've only hit the gym about 6 times in the past 3 weeks but I'm getting back into the swing of things.
Bench 5x5 @ 155
Row 5x5 @155
Squat 5x5 @ 245
Tricep pull downs 5x10 @ 40
Roman Chair Knee Raises 5x10
Squat 4x5 @ 225
4 reps 275 had to bail on the 5th rep
OHP 5x5 @ 95
Deadlift 5x225 5x275 3x315
Face pulls 4x5 @ 40 5x50
Weight is up to 175 but its not much muscle I think. Getting diet in check and finding which macros will work bestJustin
- 08-15-2013, 07:01 AM
Hey bro....glad you're back...hope all the issues have been dealt with....time for some muscle building!!!OLYMPUS UK REP
08-15-2013, 03:56 PM
Thanks man. Time to crank it into high gear. I think I'm picking up a bar and some weights either today or tomorrow. Not sure if I wanna go with 275lbs or 325lbs of weight. It's about a $25 difference
08-15-2013, 04:09 PM
08-15-2013, 04:32 PM
08-15-2013, 04:35 PM
I'm gonna have to try to find that. I thought bar + 325 lbs of weights for $230 would be a pretty good deal. Was that in your paper or did you see it online?
08-15-2013, 04:35 PM
08-16-2013, 11:34 PM
08-16-2013, 11:35 PM
No lift today. Been building a shed to store my dads tools. Should be done by tomorrow
08-19-2013, 02:01 PM
08-21-2013, 12:44 AM
Still working at it. The 5x5 training looks so odd to me for some reason. How long does it take for you to finish?
08-21-2013, 02:00 PM
08-21-2013, 02:01 PM
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
08-21-2013, 02:57 PM
What weight do you use for 5x5?
Is it correct to use something that would be in the 7-8 reps for failure?
08-21-2013, 05:06 PM
08-22-2013, 01:36 PM
08-23-2013, 02:13 PM
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
08-23-2013, 05:54 PM
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.
08-23-2013, 10:51 PM
08-24-2013, 04:24 AM
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.
08-26-2013, 01:53 PM
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
08-26-2013, 05:47 PM
08-26-2013, 06:02 PM
08-27-2013, 12:11 AM
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
08-27-2013, 05:14 PM
Deadlift 225x5 300x5
Instead of OHP I did 6 ways and smoked my shoulders. Damn those are tough
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