Bigdho/JKurz 5x5

[JKurz1]

Dude, I Am LOVING this routine....granted I'm still in wk 1 1/2 and pretty damn light, but I can feel the pump and soreness so much more than when I was doing 25 sets for one bodypart.....last night was:

TUESDAY - Delts

Shoulders: STANDINGMilitary press 5x5 - 125 - light
Leaning Lateral raise 3x10 25,30,35
Front Raises 2x10 - 30
reverse cable bent flys 3x10 - 70
Upright row 3x10 95,105,105
Rear dbell flys (light) 2 x 30,35

Reverse Smith Shrugs 4x12
Hammar Shrug 2 x 12

Calves 4 x 25

 

[bigdho]

I worked chest yesyterday along with bac width.
Im at 280 on flat 5x5
90 lb dbs on incline 2x10
75 lb db on flys incline
epic chest press @ 190 2x10
free motion chest incline or flat fly 110 lb 2x10
back
chins 5x5 @ 250lb
close grip weighted pull ups 2x10 @ 265
wide grip pulldowns 240lb 2x10
single hand pull downs on free motion cable cross 2x10 @ 150lb

I want to find better movements for back width but I cant seem to find any yet.
Ill work on that, any suggestions would be helpfull

 

[bigdho]

Dude, I Am LOVING this routine....granted I'm still in wk 1 1/2 and pretty damn light, but I can feel the pump and soreness so much more than when I was doing 25 sets for one bodypart.....last night was:

TUESDAY - Delts

Shoulders: STANDINGMilitary press 5x5 - 125 - light
Leaning Lateral raise 3x10 25,30,35
Front Raises 2x10 - 30
reverse cable bent flys 3x10 - 70
Upright row 3x10 95,105,105
Rear dbell flys (light) 2 x 30,35

Reverse Smith Shrugs 4x12
Hammar Shrug 2 x 12

Calves 4 x 25

I noticed you added a lot of volume to your 5x5 routine. Why?
Because your used to hi volume ?
I think IM in the same boat

 

[JKurz1]

I noticed you added a lot of volume to your 5x5 routine. Why?
Because your used to hi volume ?
I think IM in the same boat

Doesn't feel like I added very much......first week, sometimes I go too heavy and sometimes too light....trying to get the feel.......but if I just did Delts 5x5, then2x810 x 2...I'd be in and out in 30 minutes......Today is Heavy Back thickness.......not the most fun.......and I got to fast tonight and tomorrow am for bloodwork....damn!

 

[bigdho]

Doesn't feel like I added very much......first week, sometimes I go too heavy and sometimes too light....trying to get the feel.......but if I just did Delts 5x5, then2x810 x 2...I'd be in and out in 30 minutes......Today is Heavy Back thickness.......not the most fun.......and I got to fast tonight and tomorrow am for bloodwork....damn!

Same here, seems like on shoulders it gos quick. Bloodwork for AAS?

getting your values before you start to compare later or have you already started

 

[JKurz1]

havent touched gear in over a year, but have some weird symptoms......want to have them test every 2 months while I'm on....we'll see...what do u have today?

 

[bigdho]

Back thickness, traps

deads
bent over rows
T BAR ROWS
seated rows

barbell shurgs

 

[JKurz1]

Back: Dead lifts 5x5
Dbell rows 3x8-10
Bent over rows 2x10
low cable row 2x10
Traps: Barbell or dumbbell shrugs 4-6 sets of burnouts (very heavy)
Calves: Seated raises 4x25
Standing raises 4x25


How many set you doing bro? I might toss in a couple mach tbar rows for pure squeeze...........

 

[JKurz1]

Wednesdays Routine -

Bis: Standing barbell curl 5x5 (120/110)
Preacher curl x10, x 10, x 8 (25s,30,35)
Incline curls 2x10 (30 x 10)
Hammer curl 2x10 ( run the rack) (40,30,20) x 2
Tris: Skullss 5x5 (40's)
Close Grip 2x10 (75's on curl bar)
Dumbbell overhead press 2x10 (80/60)
Cable press downs 2x10 (140, 150, 160)
Abs: Needsize routine

 

[bigdho]

Back: Dead lifts 5x5
Dbell rows 3x8-10
Bent over rows 2x10
low cable row 2x10
Traps: Barbell or dumbbell shrugs 4-6 sets of burnouts (very heavy)
Calves: Seated raises 4x25
Standing raises 4x25


How many set you doing bro? I might toss in a couple mach tbar rows for pure squeeze...........

Pretty much the same as you give or take a set or two

Getting close to 400 on 5x5 for deads

 

[JKurz1]

Good shit bro....Tis why I started at 275..........

I'm worried about str8 bar curls....what do you do when you reach your max? I mean eventually, not too many people can ever go above 135......is that when you change routines?

 

[bigdho]

Good shit bro....Tis why I started at 275..........

I'm worried about str8 bar curls....what do you do when you reach your max? I mean eventually, not too many people can ever go above 135......is that when you change routines?

Ya I would just drop to 5x3 and go from there.

I got a new problem..... today is dead day but my lower back is still tender from last week. Should i still do deads or hold on them till next week?

 

[wnt2bBeast]

Ya I would just drop to 5x3 and go from there.

I got a new problem..... today is dead day but my lower back is still tender from last week. Should i still do deads or hold on them till next week?

i hear ya on that my lower back has been tight since i squatted on monday..usually after 2 sets of deads it actually loosens up..i got block pulls today..should be fun!!!

 

[JKurz1]

Ya I would just drop to 5x3 and go from there.

I got a new problem..... today is dead day but my lower back is still tender from last week. Should i still do deads or hold on them till next week?

Well, judging from your previous post where you said you were close to 400 (worried) and now you are saying your back is sore, I'm thinking the slit between your legs needs sewn up and HIT IT!!!.....now, on the other hand, ask yourself this. Am I hurt or injured? If you're hurt, you should do them, if you are injured hold off...only you know how tender you really are......I might try them and see how it feels......

 

[bigdho]

Well, judging from your previous post where you said you were close to 400 (worried) and now you are saying your back is sore, I'm thinking the slit between your legs needs sewn up and HIT IT!!!.....now, on the other hand, ask yourself this. Am I hurt or injured? If you're hurt, you should do them, if you are injured hold off...only you know how tender you really are......I might try them and see how it feels......

Its just a little tight Im hesitant to puch lower back, I dont want a lower back injury, those are a bitch.

FUCK IT IM DOING THEM

 

[JKurz1]

That A Boy!!

 

[bigdho]

deads
380/5
380/5
380/5
380/5
380/5
bentover rows
250/10
250/10
db rows
135/10
135/10
t bar rows
370/8
370/8
freemotion row
160/10
160/10
bb shurgs
225/12
315/12
405/10
420/10
420/10
420/8
3 sets of 315 bb shurgs superset with 3 sets of db shurgs with 120 lb dbs

 

[JKurz1]

fuck you and your 250lb rows........




that's freagn' TITS!

 

[wnt2bBeast]

good looking workout bigd..how high do your dbells go? i only have 130's and have to do them last and i still get 10 reps for 3 sets with ease..but i like the move to much to really not do them

 

[bigdho]

good looking workout bigd..how high do your dbells go? i only have 130's and have to do them last and i still get 10 reps for 3 sets with ease..but i like the move to much to really not do them

They go up to 150. I want to get up to 200. Those are some big bastards

 

[wnt2bBeast]

They go up to 150. I want to get up to 200. Those are some big bastards

hell yeah them are some big boys!!! sadly ive never felt that much iron in one hand..maybe one day

 

[bigdho]

hell yeah them are some big boys!!! sadly ive never felt that much iron in one hand..maybe one day

Oh ya!! There quite heavy

 

[JKurz1]

What if I trade you two bottom abs for a little strength and size? Deal?


LOL, Ill be there...someday........I did 45 minutes of cardio last night......Back/thickness today and bloodwork tomorrow am.......yike.....nervous. You guys ever had it checked? I got some free M1-1T and 1-ad a few months back and I'm seriously wondering if that was the culrprit...wouldnt that be a beeeach......friggn OTC GNC prohormone.............

 

[wnt2bBeast]

M1-T is some pretty nasty stuff..problem is there isnt enough research on this shit..at least with dbol you can look at medical studies as well as users experiences..good luck man dont worry..i havent been on in over a year except for a 7 week var only deal..i should get some work done

 

[JKurz1]

M1-T is some pretty nasty stuff..problem is there isnt enough research on this shit..at least with dbol you can look at medical studies as well as users experiences..good luck man dont worry..i havent been on in over a year except for a 7 week var only deal..i should get some work done

thanks man, but how can I not be scared??? I haven;t felt "right" in awhile....thought it was ephedrine, thought it was M1-t, now I'm not sure...my boyz just havent been producing and I get stomach pains frequently, so yeah, I'm kinda nervous....

 

[bigdho]

What if I trade you two bottom abs for a little strength and size? Deal?


LOL, Ill be there...someday........I did 45 minutes of cardio last night......Back/thickness today and bloodwork tomorrow am.......yike.....nervous. You guys ever had it checked? I got some free M1-1T and 1-ad a few months back and I'm seriously wondering if that was the culrprit...wouldnt that be a beeeach......friggn OTC GNC prohormone.............

Ive had my blood checked a couple of times. Each time my b.p is a little off because of the gear but test levels are ok so far. I always get checked about a month after pct to see if my htpa is back to normal.

About those pro hormones, dont mess with them all they do to me is shut me down. I did a bottle of 1ad and im not kidding if the girl in my avatar was naked in front of me sayin fuck me I wouldnt of givin a shit, me sex drive was GONE. If your going to do a pro hormone you might as well do a real cycle, those pro hormones are so expensive its not like aas will coast much more. Hope your levels are ok. Let us know when you find out.

 

[JKurz1]

Ive had my blood checked a couple of times. Each time my b.p is a little off because of the gear but test levels are ok so far. I always get checked about a month after pct to see if my htpa is back to normal.

About those pro hormones, dont mess with them all they do to me is shut me down. I did a bottle of 1ad and im not kidding if the girl in my avatar was naked in front of me sayin fuck me I wouldnt of givin a shit, me sex drive was GONE. If your going to do a pro hormone you might as well do a real cycle, those pro hormones are so expensive its not like aas will coast much more. Hope your levels are ok. Let us know when you find out.

Thanks man......how did you know you were shut down? Aside from no sexual desire? Did you have pain? Only other symptom I have is lack of sperm volume and power....like, dribbles......u?

 

[bigdho]

Thanks man......how did you know you were shut down? Aside from no sexual desire? Did you have pain? Only other symptom I have is lack of sperm volume and power....like, dribbles......u?

Well I never got a blood test but ya no volume in the jizz and no power, same as you. Other than that I just didnt feel right. It came back after about a month but Im not sure if it cured itself because I started another cycle soon after. So your thinkin the pro hormones shut you down? Im interested in if they did or not because I think they shut me down and ive never herd anyone else have that happen to them

 

[JKurz1]

Well I never got a blood test but ya no volume in the jizz and no power, same as you. Other than that I just didnt feel right. It came back after about a month but Im not sure if it cured itself because I started another cycle soon after. So your thinkin the pro hormones shut you down? Im interested in if they did or not because I think they shut me down and ive never herd anyone else have that happen to them

I know it was the prohomeones, Ive been clean for a year......thing was, they were trying to treat me prostatisis............I think it's being shut down, so with the help from you and the other bros on this board, I was able TO FRIGGN TELL THE DOC WHAT I NEEDED!!! BLOODWORK!!!

 

[bigdho]

Hope it turns out ok. Let me know

 

[JKurz1]

You'll be the first pat'ner....

 

[JKurz1]

wut up for today?

 

[bigdho]

wut up for today?

legs

 

[JKurz1]

legs

LOL...you favorite.....I know....I hit them pretty hard on Saturday....it's the one BP that I'm not going to use 5x5 with.......My legs respond MUCH better to high reps....heavy high rep

 

[bigdho]

LOL...you favorite.....I know....I hit them pretty hard on Saturday....it's the one BP that I'm not going to use 5x5 with.......My legs respond MUCH better to high reps....heavy high rep

here is the leg workout. Still on the light side.
squats
290/5
290/5
290/5
290/5
290/5
leg press
755/10
755/10
lunge walks 10 steps each leg with 30 lb dbs 2 sets
leg extentions
210/12
210/12
SLDL
285/10
285/10
leg curls
180/10
180/10
calves
4 sets of seated @225 and 4 sets of standing @ 280 for 20 reps each

 

[JKurz1]

Delts today bro!

 

[bigdho]

Kill It!

 

[JKurz1]

What do u have??

It's my least favorite day............way to fast...........I find I spend too much time bullshitting cause of how fast it is.........and I HATE to talk...............in the gym that is.

 

[bigdho]

Its chest and back width for me. Im lookin forward to it. My strenth is way up. Last night I was here hangin out with some friends messing around with incline dbs. I broke a pr big time last night, I did 32 reps with the 100 lb dbs in 60 seconds. Ive never tryed anything like that before but they didnt feel heavy at all.

 

[JKurz1]

hahah..I just read beasts' PR...33 reps with 150lb dbell rows....sorry, I need to witness this....

 

[JKurz1]

Arms today bro?

 

[bigdho]

Nope.....Shoulders.
I did chest last night. It was to easy. It seems like every week Im going lighter eventhough Im adding weight.
Im at 290 on bench for my 5x5, 85 lb dbs for incline (way to easy), 70 lb db incline flys, and some machine work all easy.
Back I switched a little. Now I start with weighted chins 5x5, weighted close grip pullups, lat pulls, and some cable pullovers. I like this new back routine better.

Over all Im impressed with the 5x5 program. My sterenth is going up and Im making desent size gains. Ill be going on soon and I am looking forward to seing how the to react together.

 

[JKurz1]

Me too...I've never been able to stick to a LOW VOLUME workout regimine....always felt like I needed more....now, although I do add a few sets here and there to get that final burn, it's just seems like a good program......I wonder how I'd feel if I didn't do am cardio daily......right now, the weights feel good.....right where I should be...not light and not heavy....however, I see a point where If I don't change something, I'm going to fizzel....meaning, for examole, str8 bar curls.....got them today and I'm almost at my max......we'll see........how's your bf%, weight? Always hungry or force feeding? DId we talk about your pre-bed meal? Ever wake up starving?

 

[bigdho]

B.f is holding at just under 10% Im starting to see some puffiness in my pipple area so Im going to back the calories down to around 4800 enstead of 5000. My weight is at 257 so Im climbing steady. My hunger is funny, If Im not eating by the middle of the second hour my body lets me know. My pre bed meal is 10 oz ckick, 2 cups brown rice, 1 sweet popato and some milk.
I never wake up starving, I always feel a little quezzy but I cram down my breakfast ( 4 egg white, 2 whole egg, 1 cup oats, whole wheat toast and some oj) and Im good to go.

Are you ajusting to the new diet?

Dont let that LITTLE fuck stick njripped fuck with you, abs dont mean shit if your a twig.( im not sayin YOUR a twig) I hate guys like him on these boards, I garentee you he wouldnt run his big mouth to 260 lb guys in person.

 

[JKurz1]

Well, I'm slowly adjusting, but the scale bf% are stalling...........NJ is a different breed, better to let him go.....how close to bed is that meal? I'm trying to jack the cals, but by night, I feel bloated and full....I slam a casein shake and a shitload of peanuts, end up feeling like shit and force myself to do cardio in a fasted state....vicious cycle bro.....suggestions? WOuuld u seriously reccomend eating oats and casein instead?

 

[bigdho]

Well, I'm slowly adjusting, but the scale bf% are stalling...........NJ is a different breed, better to let him go.....how close to bed is that meal? I'm trying to jack the cals, but by night, I feel bloated and full....I slam a casein shake and a shitload of peanuts, end up feeling like shit and force myself to do cardio in a fasted state....vicious cycle bro.....suggestions? WOuuld u seriously reccomend eating oats and casein instead?

I would do a couple of things.
1 cut out the peanuts.
2 cut the am cardio for now.
3 eat a protien sourse like casien and a complex carb like oats for your last meal
4 Id figure you daily caloric burn and then figure out your daily caloric intake and make sure your aroud 500-700 calories over it.
5 Ive foungd that a 40 45 15 split in macros works best for me. then time your carbs around your activity. So eat the majority of them before and after your workouts and a moderate amount at breakfast.

Just a couple of observations.

 

[JKurz1]

Damn, the peanuts are the "snack" I look forward to after training hard and relaxing late night......

 

[bigdho]

Eat your snacks on your CHEAT DAY LOL.

 

[bigdho]

Arms today..........whats on your plate??

 

[JKurz1]

Arms today..........whats on your plate??

That is a very good question......I did Chest/Back width Monday, Delt/traps on Tuesday Arms on Wednesday and then really messed up my lower back Wednesday night like an idiot carrying about 40 50lb jugs down to the basement of my office..........so, I took yesterday off to recoup and it's still very tender.....wondering if I slipped a disk.......Anyways, enough babying....I'm suppose to hit back thickness, but I was thinking about tossing in another chest rotuine to shock and then (hopefully) slam back tomorrow? Bad idea?

 

[bigdho]

I wouldnt push lower back if it hurts, and I dont mean the kind of hurt when you beat up your muscles but the other kind of hurt like a deep ache. I would skip lower back till next week or at least the deadlifting part till next week.

Sometimes you have to set the ego aside and alow yourself to be human.

 

[JKurz1]

I hate the thought of messing up a good thing....I'm pretty confident it's a minor tweak as it's much better than yesterday (could hardly get out of bed)........this routine is going so sweet........is the chest idea adequate? Then back tomorrow and legs Sunday, off monday?

 

[bigdho]

I dont see a problem with that. Is that going to put you a week ahead on chest........Its not a big deal even if it did this early in the program.

 

[JKurz1]

not really a full week....as my chest day is slated for Monday.....just a couple of days, but I havent trained upper body in 3 days, so I'm pretty recouped.......maybe I should hit a high volume, rep chest day and hold off till next week to do my next 5x5?

 

[bigdho]

I would hold on the 5x5 till next week and work chest if you feel you need to.

How many weeks into the 5x5 program are you?

 

[wnt2bBeast]

i know your gonna think im crazy lol but if your low back is tweaked..trust me and skip the day completely..i didnt do deads thurs jsut upperback/lats..it was hard not too but id rather miss a a day of deads/squats then really injure your low back and not be able to do those lifts ever..i was on a roll with squats as well but honestly come monday i think im gonna scale way way back and squat light..

hit some cardio and light abs and stretch it out

 

[JKurz1]

Icompletely skipped yesterday and today it feels better........I think I'm going to go in, do a chest/calf/Tri routine outside of the 5x5 program and come back tomorrow and Sunday and smash back and legs....I HATE to go into the gym half assed on back day......just too hard of a day to slack........I should be ok as long as it doesnt f- my routine up...shouldnt, right? Seeing as though I did chest Monday and delts tuesday right?

 

[wnt2bBeast]

Icompletely skipped yesterday and today it feels better........I think I'm going to go in, do a chest/calf/Tri routine outside of the 5x5 program and come back tomorrow and Sunday and smash back and legs....I HATE to go into the gym half assed on back day......just too hard of a day to slack........I should be ok as long as it doesnt f- my routine up...shouldnt, right? Seeing as though I did chest Monday and delts tuesday right?

i hear ya..it was extrmely difficult for me not to pull yesterday because i am feeling better..the first step for me was not putting on my deadlift shoes i put my normal sneakers on to take the temptation away lol..ill be better off for it..as you wil too

 

[bigdho]

i hear ya..it was extrmely difficult for me not to pull yesterday because i am feeling better..the first step for me was not putting on my deadlift shoes i put my normal sneakers on to take the temptation away lol..ill be better off for it..as you wil too

Agreed. Better safe than sorry when it comes to lower back.

 

[JKurz1]

KILLED deads saturday...def a good call, but it's tender again today....f-it.....as long as it's just tender, I'll be ok................Back width andchest today....whatcha got big haus?

 

[bigdho]

KILLED deads saturday...def a good call, but it's tender again today....f-it.....as long as it's just tender, I'll be ok................Back width andchest today....whatcha got big haus?

Legs today

Still light w/ squats at 295.......and I still hate training legs

 

[cwick0]

Legs today

Still light w/ squats at 295.......and I still hate training legs

Ha Ha Ha!

I tore the shit out of my right ankle two and a half weeks ago, 3 torn ligaments, so no legs for 3-6 months. It really sucks because they were just coming along, however, i will enjoy the break from them.

PURDUE vs MICHIGAN GAME:
My roommate sold his tickets, so i wont be heading your way on the 23rd. Instead i should be in town november 12th for the Ohio State game.

 

[bigdho]

Ha Ha Ha!

I tore the shit out of my right ankle two and a half weeks ago, 3 torn ligaments, so no legs for 3-6 months. It really sucks because they were just coming along, however, i will enjoy the break from them.

PURDUE vs MICHIGAN GAME:
My roommate sold his tickets, so i wont be heading your way on the 23rd. Instead i should be in town november 12th for the Ohio State game.

Right on.........lookin forward to it.

 

[bigdho]

Kruz..............Hows the workouts goin?

Is the patch workin?

 

[JKurz1]

Kruz..............Hows the workouts goin?

Is the patch workin?

I'll be back bro......I promise.....PM me........

 

[bigdho]

Leg day today. Iv got a new way to squat which is getting me exellent results. I know it sounds sissy but I use the smith and stand with my feet out in front of my body so when I go down ass to the grass I still get the feel Im lookin for. For now this is how Im going to squat because of all the other lower back work I do through the week. Im sarting to get continuous pain so Ive got to cut something out and Im not cuttin deads so this seems to be workin good. The last few workouts have been awasome my legs hurt for days after and no lower back pain. After a few weeks Ill switch back to regular squats.

 

[JKurz1]

Leg day today. Iv got a new way to squat which is getting me exellent results. I know it sounds sissy but I use the smith and stand with my feet out in front of my body so when I go down ass to the grass I still get the feel Im lookin for. For now this is how Im going to squat because of all the other lower back work I do through the week. Im sarting to get continuous pain so Ive got to cut something out and Im not cuttin deads so this seems to be workin good. The last few workouts have been awasome my legs hurt for days after and no lower back pain. After a few weeks Ill switch back to regular squats.

You like it cause it mimicks the hack squat and really targets the quads....it's not substitue for the true brutaility and overall mass development gained by squats, but it's a pretty good movement....esp. if you are hurting.....my lower back SUCKS..recently, I've be doing hack and leg press FIRST, then doing my 5x5 of squats, so obviously load is less......try that out too.....good luck bro. I got chest and back width.........this is the best program I've encountered, even with my minor set back...........so, I might be stagnant for a couple of weeks, but then full-go............

 

[bigdho]

Ya, Im seein if I can get the same results doin squats this way versus the traditional way. At least for now. Im movin right along also, I broke 260 this morning. Ive got my lean weight over 230 for the first time. And the great thing is Ive been off cycle for 9 months so after this next big cycle I hope to be pushin 300 with a lbm of 275+............we will see

 

[JKurz1]

And you are eating non-stop, eh? I know we discussed, but how late is your last meal of the day and what is it? What timedo you crash and how many hours per night do you average?

 

[bigdho]

And you are eating non-stop, eh? I know we discussed, but how late is your last meal of the day and what is it? What timedo you crash and how many hours per night do you average?

Every 2 hours. LAst meal is at 10:30 10 oz chicken, sweet potato, 2 cups brown rice or barley. big glass of milk. I go to sleep at 11 and get up at 7:30 every day. Seems to be workin nicely. I backed my cals down about 300 about a week ago seems to be better. I started to get puffy nips, that is the first sign that Im getting fat. As soon as I cut the cals a little that went away. Im still gaining about 1-3 lbs a week steady

 

[bigdho]

Shoulder day today.
I think Im going to move traps to shoulder day because my shoulder day is short and easy and my back thickness day is long and hard. so Im going to switch traps from dead day to shoulder day. Ill post it up after and let you know how it gos

 

[wnt2bBeast]

Ya, Im seein if I can get the same results doin squats this way versus the traditional way. At least for now. Im movin right along also, I broke 260 this morning. Ive got my lean weight over 230 for the first time. And the great thing is Ive been off cycle for 9 months so after this next big cycle I hope to be pushin 300 with a lbm of 275+............we will see

nice work bro!!!! keep pluggin away

 

[JKurz1]

Every 2 hours. LAst meal is at 10:30 10 oz chicken, sweet potato, 2 cups brown rice or barley. big glass of milk. I go to sleep at 11 and get up at 7:30 every day. Seems to be workin nicely. I backed my cals down about 300 about a week ago seems to be better. I started to get puffy nips, that is the first sign that Im getting fat. As soon as I cut the cals a little that went away. Im still gaining about 1-3 lbs a week steady

So you train mid afternoon, but still keep your carb count pretty damn high before sleep, eh bro? Interesting............and why potatoes over oats? Just preference? Is this along the lines of your buddy SC?

 

[bigdho]

So you train mid afternoon, but still keep your carb count pretty damn high before sleep, eh bro? Interesting............and why potatoes over oats? Just preference? Is this along the lines of your buddy SC?

I use potatos because it mixes well with rice and chicken. Ya iI eat a lot of carbs at night, just the way the diet was designed inorder to get in all the needed calories.

 

[JKurz1]

and NO cardio, no gear, and no real fat gain eh? GOD I gotta break this mentality that eating then sleeping is trouble....SC doesnt care, huh?

 

[cwick0]

Jkurz,
Im still kicking. Several weeks back i missed 2 consecutive weeks. The first week i tore all the ligaments (well 3) in my right ankle, then a week and a half later working with my dad i cut the shit out of my right hand with a 4.5" angle grinder with a cutting disc attached. So, last week was my first week back, only did chest, shoulders, and a little bis/tris/back. This week im back to my full routine except for legs. Its probably going to be 3 months or so till i can hit legs hard again, but in the mean time im going to try to keep some of what i gained by hitting leg extensions and curls. Fortunately i didnt lose much when i took the two weeks off, still came in and hit 365 for 10 on bench and 275 for 8 on military.
diet: still not perfect, just trying to keep things in check. Luckily my pants are getting a little loose.
cardio: none till i get this fucking boot off my leg, which should be tomorrow. Then i might do some light work on the tread mill. I have to be careful though cause my ankle gets real sore if im on it too long.

 

[wnt2bBeast]

good to hear your coming along...

 

[bigdho]

and NO cardio, no gear, and no real fat gain eh? GOD I gotta break this mentality that eating then sleeping is trouble....SC doesnt care, huh?

Yep, no cardio, gear starts in 3 weeks, and a very small amount of fat gain so far. I am going to change up a few things in the diet so Im not eating as much carbs at night but still eat some all with a very low G.I.

 

[JKurz1]

Jkurz,
Im still kicking. Several weeks back i missed 2 consecutive weeks. The first week i tore all the ligaments (well 3) in my right ankle, then a week and a half later working with my dad i cut the shit out of my right hand with a 4.5" angle grinder with a cutting disc attached. So, last week was my first week back, only did chest, shoulders, and a little bis/tris/back. This week im back to my full routine except for legs. Its probably going to be 3 months or so till i can hit legs hard again, but in the mean time im going to try to keep some of what i gained by hitting leg extensions and curls. Fortunately i didnt lose much when i took the two weeks off, still came in and hit 365 for 10 on bench and 275 for 8 on military.
diet: still not perfect, just trying to keep things in check. Luckily my pants are getting a little loose.
cardio: none till i get this fucking boot off my leg, which should be tomorrow. Then i might do some light work on the tread mill. I have to be careful though cause my ankle gets real sore if im on it too long.

good to hear boss...heal up!!

Start with the recumbert bike.............I'd wait to put significant pressure on it for a few weeks...........

 

[JKurz1]

Yep, no cardio, gear starts in 3 weeks, and a very small amount of fat gain so far. I am going to change up a few things in the diet so Im not eating as much carbs at night but still eat some all with a very low G.I.

what were you thinking bro? I'm thinking about Training, slamming my gluc/whey shake...waiting 1.5 hours, and having a cup of oats with some a tb of ANOB, some cottage cheese and a little casein protein.........then crashing.....think I'd be good to go?

 

[bigdho]

YA I think that should be fine just make sure your overall caloric intake is such that you will gain mass but as far as your PWO meals they look good.


Today is chest and back width. Ill post it when its done.

 

[JKurz1]

THanks bro? You think my macros are ok? I posted it over on the Anabolic board

 

[bigdho]

Looks about right. Your about 300 over your BMR no? How much have you gained so far?

 

[bigdho]

YA I think that should be fine just make sure your overall caloric intake is such that you will gain mass but as far as your PWO meals they look good.


Today is chest and back width. Ill post it when its done.

flat bb bench 5x5 for 305
incline db 100lb dbs for 2 sets of 10
incline db flys 80 lb dbs 2 sets of 10
epic chest machine 290 lb 2 sets of 8
freemotion incline fly 100 lb 2 sets of 10

chins 5x5
close grip pull ups 2 sets of 10
lat pulldowns 2 sets of 10 @ 220
freemotion lat 2 sets of 10 @ 180

 

[newtovolume]

incline db 100lb dbs for 2 sets of 10
incline db flys 80 lb dbs 2 sets of 10
epic chest machine 290 lb 2 sets of 8
freemotion incline fly 100 lb 2 sets of 10


close grip pull ups 2 sets of 10
lat pulldowns 2 sets of 10 @ 220
freemotion lat 2 sets of 10 @ 180

How can you get 10 reps in both sets with the same weight if you are training to failure ??

 

[bigdho]

Who said anything about training to failure??

 

[forfucksake]

Who said anything about training to failure??

In needsize's 5x5 routine, the high rep exercises are done to failure right ?

 

[bigdho]

I dont know. Im treating all monements like the 5x5 sets so I started them light as well so I had some time to gain on them too. That my be how he did it but Im not. That being said it wont be long before that ends up happening because everything will eventually get to heavy and Ill end up failing anyway. Im likeing this routine, Im getting real good gains from it so far.

 

[JKurz1]

In needsize's 5x5 routine, the high rep exercises are done to failure right ?

no.....it's 8-10 reps, 2 sets.............Bid is right on.....increase the weight as you go......5x5 will be to failure soon enough

 

[forfucksake]

no.....it's 8-10 reps, 2 sets.............Bid is right on.....increase the weight as you go......5x5 will be to failure soon enough

No.....Just checked over at s t e r o i d o l o g y.com...if its needsize's routine then the high rep sets should be to failure....

The last set of 5 should be around failure, but if you're just starting the program then it should still be fairly easy as you want to keep adding weight. The 8-10 rep sets are to failure

 

[wnt2bBeast]

its heresay,
i think its best when you can get 2 sets of 10 then you increase that weight..remember to as you increase your 5x5 weight the load on the accessory work will increase as well even if you dont move those weights up..as you progress youll find it harder and harder to increase those secondary weights

 

[forfucksake]

its heresay,

No its not....it came from needsize himself.

 

[JKurz1]

Needsize would agree with us...trust me....5x5 is more of a concern to failure than anything else............once you hit 10 in your aux. movement, bump up 5lbs and get at least 8........then when you get 10, bump again............very easy

 

[forfucksake]

Needsize would agree with us...trust me....5x5 is more of a concern to failure than anything else............once you hit 10 in your aux. movement, bump up 5lbs and get at least 8........then when you get 10, bump again............very easy

No offense, it may well be working for you......but needsize has specifically said to go to failure on the high rep exercises. From the mouth of the man himself "The 8-10 rep sets are to failure". He has stated it several times.

 

[wnt2bBeast]

if youre continually progressing in all weights your fine

this quote was taken from NS when asked how to increase the 8-10 rep sets

"I would say by as small an increment as you can. I would raise the weight when you can get 2 sets of 10 reps on a given weight" by Needsize

 

[forfucksake]

Wouldn't this just be your standard volume routine if you're not training to failure in the high rep sets ??

Seems it would be a standard volume routine but with a few less sets.

 

[wnt2bBeast]

your standard volume routines dont have you doing 5 reps sets..maybe on your final set..most do not include a strength combo...

personally i like to stop before failure..i almost never hit one rep maxes i always try to eek out 2 reps..i dont like teaching my mind/body to fail/stop..

 

[bigdho]

The mian premis behind 5x5 is 2 fold (for me) 1 progressive overload. the whole routine is designed so you can employ progressive overload for a good amount of time. 2. The log. It keeps you from overtraining because all your movements are laid out for you and it keeps you from missing workouts because you dont want to throw off your log.

 

[wnt2bBeast]

totally agree with ya bigD..

 

[forfucksake]

OK thanks for the discussion.

I think I am going to try stopping short of failure in the high rep exercises as well now, I will treat it like the 5x5 and increase when I can get 2 sets of 10 good form reps.

Should I completely avoid failure even on the last set of the high reps ? e.g. say I get 10 reps the first set and in the second I will get 10 if I got to failure, or should I stop short at 9 reps ?