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  1. Strongs Lift 5x5

    You could use a power rack. But honestly dude, I'd be more concerned about doing squats without a spotter. Either way, you can do squats and bench press both inside a power rack safely.

  2. CTs SL 5x5 Round 1

    Day 12: Week 4 Workout 3 Great workout tonight. I almost failed the overhead press. I doubt I'll hit it next time. Squats: 65 x 10 85 x 10 100 x 5 100 x 5 100 x 5 100 x 5 100 x 5 Overhead Press: 50 x 10 65 x 10 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 Deadlift: 95 x 10 120 x 10 145 x 5 HIIT: 1lb...

  3. 1st week of 5x5

    I just added the heavy bag back to my routine yesterday. I'm going to go for about 20 minutes of HIIT with it on my Squat/Bench/Row days at the end of the workout. I figure the additional training load will be factored into the 5x5 by way of me failing to complete the 5x5. Worse case scenario...

  4. CTs SL 5x5 Round 1

    Day 11: Week 4 Workout 2 The workout was great today. I learned I have been performing the rows incorrectly so I dropped the weight back down a little bit and tried to maintain form. I think I'm actually going to drop the weight on them all the way next time I do them. I can't seem to get the...

  5. NEED DELOAD WORKOUT

    We need to know what your actual workouts look like.

  6. CTs SL 5x5 Round 1

    Day 10: Week 4 Workout 1 Great workout tonight. The sets were all good. Lifting the squat over my head to get it on my back and back off my back to get it back on the ground is starting to affect my overhead press workout. I felt fatigue toward the end of the overhead press and I know it has...

  7. Stength training and body weight

    This is a great post. +Reps. Well I tried to give you +rep but apparently someone else needs to impress me first.

  8. when do muscles start to get damage?

    Let's see the rest of your workouts. At some point your body isn't going to see a need to keep on much more mass than it has. If you want to get huge you need to be doing the large compound lifts that stress the entire body-Squats, Deadlifts, Bench Press, Overhead Press, and Barbell Rows. If...

  9. 1st week of 5x5

    I just got done with week 3 of SL 5x5. I am curious if any of you have an recommendations for adding cardio to my routine. When should I do it, and how much? I have a heavy bag I love to hit but I've stayed away from it recently because everytime I start hitting it on a regular basis I find...

  10. Mixing up reps?

    What are you trying to accomplish? A lot of the great strength training programs have scheduled weeks of deloading, which is simply a decrease in the amount of weight you lift without mixing up the number of reps. This allows your body to repair and catch up. The following week you hit the...

  11. CTs SL 5x5 Round 1

    Day 8: Week 3 Workout 2 Great workout tonight. The sets were all good, but I will say I'll probably have to get the power rack soon. I can see squatting without a rack becoming difficult in the next 2 or 3 weeks simply due to the difficulty I'm going to start encountering in getting the barbell...

  12. Always have to to use db :(

    Find a gym with a power rack and safety bars and you can bench press with the barbell safely.

  13. CTs SL 5x5 Round 1

    Day 7: Week 3 Workout 1 Great workout tonight. Everything felt great and finally felt a smidge of resistance in the squats. I'm definitely feeling better and better every single workout in regards to squatting. I'm getting real low with little effort. I'm keeping my head up, back straight, and...

  14. CTs SL 5x5 Round 1

    Day 6: Week 2 Workout 3 It's weigh in day. We're still in the first 2 weeks of SL 5x5 so gains are obviously minimal. On an empty stomach this morning I weighed in at only 168lbs with approximate 18.9% body fat. I will admit my diet has not been great lately but that will be fixed soon enough...

  15. Viking Strength

    Nice dude. OH Squats are freaking hard and you nailed it.

  16. What is the 5/3/1 program?

    You don't really need to be hitting a 5/3/1 until you've been through a 5x5 and stopped making gains IMO.

  17. CTs SL 5x5 Round 1

    Day 5: Week 2 Workout 2 Workout felt great this evening and I'm feeling good about my form. Here is today's log: Squats 45 x 10 65 x 5 65 x 5 65 x 5 65 x 5 65 x 5 Bench Press 45 x 10 55 x 5 55 x 5 55 x 5 55 x 5 55 x 5 Barbell Rows 50 x 10 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5

  18. CTs SL 5x5 Round 1

    Day 4: Week 2 Workout 1 Squats: 45 x 10 60 x 5 60 x 5 60 x 5 60 x 5 60 x 5 Overhead press: 45 x 10 50 x 5 50 x 5 50 x 5 50 x 5 50 x 5 Deadlifts: 105 x 5 105 x 5 I did the second set after I realized I didn't warm up. Not optimal but I wasn't stopping on just one set. I really feel like doing...

  19. PLATEAU

    For example, lets say you are currently doing 3 sets of 8-12 reps on bench press with 200lbs but you can't get passed it. Modify your workout as follows: Week1: 180lbs, 3 sets 8-12 reps. Week2: 185lbs, 3 sets 8-12 reps. Week3: 190lbs, 3 sets 8-12 reps. Week4: 195lbs, 3 sets 8-12 reps. Week5...

  20. PLATEAU

    For volume I'm talking about number of sets, reps, and different exercises in your workouts as well as workout frequency. In a deloading phase you drop the weight by about 10% and then gradually add 5 or 10lbs per week depending on the exercise. The deloading helps allow your muscles fully...
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