Fitness Log

[JDid23]

stop dips bro; don't do anything if it hurts... It's also not so vital to your workout that taking it out would be detrimental.

 

[the.gladiator1987]

13 sets for bench? no wonder ur bench isnt goin up

 

[Tblock1]

13 sets for bench? no wonder ur bench isnt goin up

huh? I only did 24 reps from the 25 that the 5x5 suggests for you, then I did a couple light sets while my bro was benching at 95 lbs and 135 lbs, those wouldn't count for anything. If anything, I respond better to higher volume on benching and I am am going to do the smolov jr again. How man ysets doesn't matter, it's how many reps and at what percentage of your max that matters.

I did:
5 reps at 145= 57% of max
5 reps at 170= 67%
5 reps at 195= 76%
4 reps at 235= 91%
5 reps at 225=88%
9 reps at 135=53%
9 reps at 95=37%

So I really only did 19 reps of bench that were "work," or above 60% of my max. The 5x5 template defines sets under 60% of max as not even counting for total workload. Thanks for the advice though, it is definitely something to be careful of.


Jdid: Yeah I will give dips one more try with a little less range of motion and if they still hurt I will stop them

 

[JDid23]

do you by any chance do them leaning over? Those hurt my shoulders more than when i keep myself upright. Also, if you want to bring up your squat more than your bench (since you already did this bench program once) why don't you do the smolov squat program? I think he has one as well.

 

[Tblock1]

do you by any chance do them leaning over? Those hurt my shoulders more than when i keep myself upright. Also, if you want to bring up your squat more than your bench (since you already did this bench program once) why don't you do the smolov squat program? I think he has one as well.

I actually did the smolov jr twice in a row, not very strict either time. I attempted the smolov squat program, but my form wasn't very good then and it didn't work out. The thing is I am still getting good results squatting like I am now, and the smolov squat program requires you to do literally nothing BUT squat. Running will be out, bench numbers won't increase, I won't be able to do deadlifts, etc. Anyone who has run it will tell you that you have to be roided out to be able ot do anything much else than squat. Not sure how I do dips, I will pay attention next time.

 

[the.gladiator1987]

no what i meant was that you did 235x3, 235x1, 225x3, 225x2. Why? you dont need that many sets

 

[Andalite]

I did:
5 reps at 145= 57% of max
5 reps at 170= 67%
5 reps at 195= 76%
4 reps at 235= 91%
5 reps at 225=88%
9 reps at 135=53%
9 reps at 95=37%

Why would you do this? You went up and then down by THAT fucking much? Why?

You went 37% to 91% and then all the way down to 57% which wasn't even a back-off set? Dude...thats a waste of effort, man. You want to get strong, right?

 

[Tblock1]

Glad: I did that because in my workout I was supposed to do 225x5 and 235x5 but obviously I couldn't get 235x5 or 225x5 so I just split them up into smaller sets.

Andalite: I'm just following the 5x5, I only did the 3x3's at 135 and 95 for the hell of it after my other stuff was done, I just wanted to see how fast I could accelerate those weights, it didn't waste my effort at all and it was the end of my workout anyway (at least for compound lifts). Volume isn't what kills people, it's doing too many sets at a high percentage of their max that tires people out. I could do 10x10 at 95 pounds and barely feel tired.

When I did smolov jr this is what I did:
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

Tons of volume at high percentages. Now that tired me out. However I was super neurally efficient, I was only doing 215x3 but I could do 255x1, I could also do super high percentages of my max for lots of reps. Now my pr is 235x3 and my max is still probably 255x1

 

[ExtraMile]

why dont u stick at the 5x5, no program will work for you if you keep swapping around everytime u do somethnig wrong

 

[Tblock1]

why dont u stick at the 5x5, no program will work for you if you keep swapping around everytime u do somethnig wrong

Because I've already used it for 80 days and that is usually about the max you can get results from programs.......... It's a no-brainer, the template was only for 9 weeks, I have already gotten all I'm going to get out of it. It worked very well for me:

Deadlift: 335x1 to 360x5 (will be 370x5 soon) calculated 1rm: 420
Squat: 285x1 to 295x3 (will be 5 soon) Calculated 1rm: 325
Bench: 215x3 to 235x3 Calculated 1rm: 260
Military press: maybe 125x5 to 150x5 Calculated 1rm: 175
Row: something like 135x8 to 195x5 Calculated 1rm: 225
Dips: nothing to 2x4x60
Db skullcrushers: nothing to 45's x10
Front squats: 205x3 to 225x5 Calculated 1rm: 260

If I go off the calculated 1rms, I will have a 1005 lbs total. I just recently realized that in calculations I have broken a 1000 lbs But I still have to get all those 1rm's to make it official. I estimate the squat and deadlift one are right, but perhaps my 1rm for bench might only be 255. My deadlift 1rm tends to be higher than the calcs though, so I may be able to pull a few pounds more than that.

Now if you call that doing "something wrong" I don't know what to say......

I loved the Bill Starr 5x5 though, it worked AMAZINGLY for rows, military press, and deadlift, plus the accessory lifts. It didn't work as well for bench for me, and it worked fairly well for squats. Overall it was a great experience and I look forwards to running it again soon, and I will probably keep running it for deadlifts and something very similar for squats. Maybe keep it up for rows too, since I'm still getting the 5 reps solid every week, though it is getting harder.