Am I doing the 5x5 wrong?

[ellinghad]

Lol, I'm sorry about the confusion. I lived in Tallahassee, but I go to college at the University of Florida! The only big gym we have is a 20-30 min bus drive there (and it's packed and full of people talking/trying to show off instead of actually lifting (oh wait, that's in every gym).

I would like some comments on whether it's ok to use the straight bar on barbell rows and standing military press though... i get guilty using the bench for too long when it's slightly crowded and there are only 2 benches...

 

[Guinness5.0]

I would like some comments on whether it's ok to use the straight bar on barbell rows and standing military press though... i get guilty using the bench for too long when it's slightly crowded and there are only 2 benches...

As opposed to what? A round bar? I'm lost.

 

[anotherbutters]

lol. The core lifts of squat, bench, deadlift, row and overhead press are all done with a straight bar, which is just as well because apart from my bench/squat rack, the only equipment I have is a bar and some plates.

...oh, and some straps, ... and chalk, ... a platform, ... music...

 

[anotherbutters]

raze, your view is perfectly reasonable for someone who hasn't tried something like this before. That's a full body workout three times per week, only using the big compound movements, not going to failure and trying to add a small amount (2-3%) of weight each week.

Try it for a few weeks. You've nothing to lose and I think you'll be surprised. Here's a starting point:

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

 

[ellinghad]

Ok here's what I mean by a "straight bar". They are shorter in length than a barbell and have an assigned weight to them. It looks like this: http://www.fitness-equipment-supers...ixed_Straight_Bar_20_-_135_lbs_Barbell_II.jpg

 

[anotherbutters]

Ahhhh!

If you were just going into the gym to do x number of reps with one of those each week, it wouldn't be a problem. But a fundamental part of this program is that you should attempt to increase the weight from week to week by a small amount, say 2-3%.

You won't be able to add 5lb per week every week to the lighter exercises like military press, so you're going to have to get hold of some micro plates if your gym doesn't have any. Say 1lb or even 0.5lb plates, so you can add 1lb per week to the lighter exercises.

Those bars you mentioned are fixed weight, so at some point you're going to have to use an oly bar. I recommend sticking with an oly bar and plates every week, even if you're attempting a weight that matches one of the 'straight bars'. None of the bars and plates have exactly the weight they say on them due to manufacturing tolerances (unless your gym has really expensive kit). Those tolerances might lead to a straight bar being a pound heavier or lighter than the apparently equivalent oly bar, which is going to mess up your progress if you're only trying to add a pound that week.

It's a shame you're gym is so small. But that's not you're fault, so I'd try not to feel guilty for doing what the gym was built for - working out.

 

[Guinness5.0]

Something I don't get (not trying to be rude)....

U of F is a HUGE school. THere are probably multiple weight rooms. Why not use a fully stocked one? When I was in school our rec was awful to lift in during peak hours, but get there before ~3pm or after 8pm and you'd have plenty of space and equipment. Why are you using a tiny gym?

 

[Madcow2]

http://www.recsports.ufl.edu/facility_fitness.aspx

Info on the 3 student accessible facilities.

 

[ellinghad]

I know, but I don't have a car, and the nice gym (Southwest rec center) is a 40+ min ride on the bus (which is unreliable). The gym I usually use is a 2 minute walk... i guess i'm just lazy =P. Not to make excuses or anything, but also I'm donig engineering so I'm taking tough courses (microeconomics, macroeconomics, calc, chem, intro to engineering ) so I don't have alot of free time.

it's almost a social scene at that gym too, people showing off too much instead of lifting.

 

[raze]

I understand what you're saying, but this seems to be a very popular workout and seems to have benefitted many people on this forum. Here is the link I got this workout plan from: http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

The Bill Starr Power Routine

When I was a freshman in college, Bill Starr gave me this routine to follow. It was designed for off-season football and general strength training. In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry 600 to over 950. Of course, I was also on the dorm’s prepaid meal plan, and ate like it was going out of style. Plus, I only had four classes that semester, so I spent lots of time sleeping.


Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each

I changed it because we aren't allowed to do olympic lifts on campus, and went from 4x5 on wednesday to 5x5, (but I think i'll change it back to 4x5) but other than that it is what was recommended for me. I have found the perfect pyramid progression already for bench (warmup with 135lbs, then 165, 175, 185, 195, 205) which pushes me to my last ounces of strength. The others will hopefully fall into place too as I get better form.

So is this routine a bad one? Because I thought this is what alot of people suggested was a good routine for "beginners"?

the biggest thing with body building in general is broken promises and lies. this program wil add ... or this supplement does this and that and will pack on.... its like the majority of personal trainers, they have a piece of paper that say im qualified and yet they probably couldnt lift half what you can.

you always read this sort of shit like what you wrote "I added about 35 pounds of bodyweight" go have a look in the anabolic steroids section and see how much some of the other boys are putting on. you will find alot of them are putting on roughly what these "natural?" body builders are and THERE USING ANABOLIC STEROIDS. something wrong aye lol. how can someone naturally keep up with someone on the juice?

sure some of these guys say this guy has put on 35 pounds of muscle but they picked someone who has probably never trained in there life and can easily add a few kilos in a small amount of time.

if you would like me 2 email you a couple of diff programs send me a message with your email addy and you can hopefully make a more educated decision on what YOU think is best