time for 5x5 to get stronger

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  1. Ive been doing 5x5 as of recent and had a question maybe you could help me out with... Any suggestions to replace the tate press with? The tendon that runs over my right elbow pops back and forth over the elbow as I go down and then back up. It's pretty darn discomforting and I feel I have a slight moment of weakened strength in my elbow to hand when it happens. Not sure if that will be good when I jump up in weight lol, it being directly over my body and all
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222


  2. 12/28/11

    Back

    Hammer strength ISO lat pull down
    warmups
    3 plates x 5
    3 plates x 5
    3 plates x 5 + dropset

    Close grip seated row
    warmups
    230x8
    230x8
    250x8 + dropset

    Hanging knee raise
    20
    23

    Barbell shrugs
    warmups
    315x8
    315x8
    315x8

    Curls


    My diet has been horrible for the last week because of my busy schedule around the holidays this year. I worked 90 hours last week plus volunteered 8 hours on xmas morning.

    Time to get back on track so I can finish the last 6 weeks strong.
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  3. Quote Originally Posted by CopyCat View Post
    Ive been doing 5x5 as of recent and had a question maybe you could help me out with... Any suggestions to replace the tate press with? The tendon that runs over my right elbow pops back and forth over the elbow as I go down and then back up. It's pretty darn discomforting and I feel I have a slight moment of weakened strength in my elbow to hand when it happens. Not sure if that will be good when I jump up in weight lol, it being directly over my body and all
    I ran 5x5 for a little while and really liked it until I changed to my current routine that's outlined in the OP.

    I never performed the tate press until I started the 5x5 routine and I have carried it over to this one because I love the exercise. I don't go to heavy and I concentrate on the right muscles and the lockout. The only thing that comes to mind as far as a replacement exercise would be close grip bench press. If you are still worried about the weight being over you with that exercise then you can always perform it on a smith machine with the safety guards in place just incase you have a accident or a muscle becomes fatigued.

  4. Yeah close grip bench is fine. Tate I guess is just not right. I mean 25-30lbs tweaks my elbow all weird.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  5. 12/30/11

    Bench
    155x10
    155x10
    155x10

    Weighted dips
    bw x 15
    45x10
    45x10

    Tate press
    40x10
    40x10

    Tricep pressdown
    200x10
    200x10


    Light bench day today, going heavy again on Monday.
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  6. 1/2/12
    Week 8, Day 1


    PreWO: 200mg caffeine

    20 minutes foam rolling + stretching

    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    235x2

    Donkey calf
    135x20
    135x20

    Split squat
    95x8
    95x8

    Bench
    warmups
    215x3
    215x3

    Close grip bench
    195x3
    195x3

    Weighted dips
    BWx15
    45x5
    75x5
    90x3
    90x3
    90x3

    Tate press
    35x10
    35x10

    Hanging knee raise super-set w/ pullups
    22 / 10
    18 / 10
    15 / 8

    Leg extensions
    warmups
    200x10
    200x10



    Wow tired!

    I worked my 24 hour shift yesterday at the firehouse until 8am today then went to my part time job from 9-5 then straight to the gym.

    I still had a pretty good workout and my squats felt pretty good after I took last week for a much needed deload.

  7. 1/4/12
    Week 8, Day 3


    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Hammer strength ISO lat pulldown
    warmups
    3 plates x 5
    3 plates x 5
    3 plates x 5

    Barbell rows
    135x15
    165x8
    165x8

    Preacher curl

    Barbell shrugs

  8. 1/5/12

    15 minutes foam rolling + stretching

    Conditioning
    Stairmaster - 15 minutes, fat burner, level 15

    Treadmill - 2 miles

    Jumprope

    Situps

    15 minutes foam rolling + stretching

  9. 1/6/12
    Week 8, Day 3


    15 minutes foam rolling + stretching

    Bench
    155x10
    155x10
    185x3

    Weighted dips super set w/ machine dip close grip bench (put a preacher curl bar across the handles and push down)
    warmups
    45x10 / 255 x failure
    45x10 / 255 x failure
    45x10 / 255 x failure

    Squats
    warmups
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Leg extensions
    warmups
    175x10
    175x10

  10. 1/9/12
    Week 9, Day 1


    15 minutes foam rolling + stretching

    Bench
    warmups
    225x3
    225x2.75 <-lol

    Close grip bench
    200x3
    200x3

    Weighted dips
    warmups
    45x6
    70x4
    90x3
    90x3

    Squats
    warmups
    225x4
    225x4
    225x4
    225x4
    225x4
    225x4

    Walking DB lunges
    32.5x12x2

    Seated calf
    90x15
    90x15

    Hanging knee raise
    23
    25


    Had a random spot my bench today and he grabbed the bar at the first sign of struggle on my last rep. I specifically said that I would like help when the bar starts going back down and he panicked, still gave him the courtesy fist bump lol.

    Legs are cashed out until squats on Wednesday.
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