Bigdho/JKurz 5x5

[bigdho]

Ill make up for your lack of chest workouts over the next couple weeks. I have killed bench two weeks in a row with 2 PRs both weeks. Last week i got 405 for 9.5 reps (1.5 rep PR) and 455 for 1 rest pause. This week i did 455 for 3 with absolutely no one touching the bar, then did a 20 rep cool down with 315. Hopefully the pec injury isnt hurting all of your other exercises.

Damn bro, thats a killer bench! Ya last week I was doing my chest workout on my 2nd set of 5x5 at 310lb nothing crazy and on my way down in the 3rd rep my shoulder felt like it was kinda out of place then when I pushed up I felt a small twinge. I was able to finish my five sets but when I went over to do my incline dbs there was no way. Come to find out it wasnt my rotator like I thought, but my pectoral tendon which my doc told me isnt nearly as serious as if it was my rotator. He prescribed me a mild steriod ( not the good kind) and he said just ease back into the chest workout after takeing a week or so off. The first week after the injury it also effected my shoulder workout but this week its just effects my chest. so I think come my next chest workout Ill start back at 50% of my 5x5 weights and increase by 10% each week till Im back to normal. This will be my 3rd injury on flat barbell bench! I think Im not made for that movement. Im going to switch my grip and the position of where I lower the bar. but for a while Im going to switch to dumbells and incline barbell as I get the most pain by far doing flat barbell bench.

 

[bigdho]

Hahaha....kwicky.....DID SOMEONE SAY CHEST???????????????? hahah

kidding man

I'm still here and finishing up my 3rd month..........awesome, swesome routine, except I tweaked it to add some volume........am going to start MAX-OT trraining or this program my brother dreamed up.........MAX-OT looks awesome...45 min. sessions.....4-6 rep range.........hard and intense and to the point..........Bidgo.....bulking SUCKS! Did you check out my diet revamped? What do you think?

http://www.elitefitness.com/forum/showthread.php?t=358651

The diet. Id change a few things. First Id not eat a mrp before and after my workout. Id eat eggs and oats for breakfast they only take 5 mins to make. your pwo shake is ok. Other than that Id add a little more low gi carbs and protien to get your calories up to around 3500 and IF you have to do cardio for god sakes NO SPINNING, just walk on the tread or take it easy on the lip. The routine is good. Ive seen routines like it in the past, very solid.Just remember that the routine and weights are 25% of this game at best. Its about the whole picture. The cycle...... Id listen to superdoggy, he said it all.

 

[cwick0]

Damn bro, thats a killer bench! Ya last week I was doing my chest workout on my 2nd set of 5x5 at 310lb nothing crazy and on my way down in the 3rd rep my shoulder felt like it was kinda out of place then when I pushed up I felt a small twinge. I was able to finish my five sets but when I went over to do my incline dbs there was no way. Come to find out it wasnt my rotator like I thought, but my pectoral tendon which my doc told me isnt nearly as serious as if it was my rotator. He prescribed me a mild steriod ( not the good kind) and he said just ease back into the chest workout after takeing a week or so off. The first week after the injury it also effected my shoulder workout but this week its just effects my chest. so I think come my next chest workout Ill start back at 50% of my 5x5 weights and increase by 10% each week till Im back to normal. This will be my 3rd injury on flat barbell bench! I think Im not made for that movement. Im going to switch my grip and the position of where I lower the bar. but for a while Im going to switch to dumbells and incline barbell as I get the most pain by far doing flat barbell bench.

Im going to try and stop by hickville on my way to catch up with a close friend in Indy before i venture back to Pittsburgh over christmas. My guess is it will be around the 26th. I will let you know more when the time gets closer.

 

[cwick0]

Hahaha....kwicky.....DID SOMEONE SAY CHEST???????????????? hahah

kidding man

I'm still here and finishing up my 3rd month..........awesome, swesome routine, except I tweaked it to add some volume........am going to start MAX-OT trraining or this program my brother dreamed up.........MAX-OT looks awesome...45 min. sessions.....4-6 rep range.........hard and intense and to the point..........Bidgo.....bulking SUCKS! Did you check out my diet revamped? What do you think?

http://www.elitefitness.com/forum/showthread.php?t=358651

Miracles do happen! Im glad to see you are finally going to give up the 6 pack for awhile.


Overall, im making great strides in all of my exercises, not just chest. My back and shoulders are exploding right now. I also just got back into legs, the weight is coming back quickly.

 

[JKurz1]

The diet. Id change a few things. First Id not eat a mrp before and after my workout. Id eat eggs and oats for breakfast they only take 5 mins to make. your pwo shake is ok. Other than that Id add a little more low gi carbs and protien to get your calories up to around 3500 and IF you have to do cardio for god sakes NO SPINNING, just walk on the tread or take it easy on the lip. The routine is good. Ive seen routines like it in the past, very solid.Just remember that the routine and weights are 25% of this game at best. Its about the whole picture. The cycle...... Id listen to superdoggy, he said it all.

thats only when I train first thing bro........what about this:

500am cardio 3xweek only, else still sleeping

630
1 tuna sandwhich on wheat, soop whey, 1/2 cup oats

930
1 whole egg scrabled, egg whites to fill 1 cup
1/2 - 3/4 cup oats
1 scoop whey
250g of cottage cheese with 1/2 apple

noon
1/2 lb ground beef
1 c brown rice
2c of green vegies

230
1/2 cup oats, , 250g of cottage cheese, tb peanut butter, scoop of whey

430 TRAIN

600
(post workout)
40g protein with at least 40g of dextrose

700
??? Yam? and 6oz chicken OR tuna sandwhich
large salad,

845
l250g of cottage cheese, MRP (myoplex/metrx w/ a banana) 3-4 handfulls of nuts.............OR a Peanut butter and banana sandwhich on wheat????

 

[bigdho]

thats only when I train first thing bro........what about this:

500am cardio 3xweek only, else still sleeping

630
1 tuna sandwhich on wheat, soop whey, 1/2 cup oats

930
1 whole egg scrabled, egg whites to fill 1 cup
1/2 - 3/4 cup oats
1 scoop whey
250g of cottage cheese with 1/2 apple

noon
1/2 lb ground beef
1 c brown rice
2c of green vegies

230
1/2 cup oats, , 250g of cottage cheese, tb peanut butter, scoop of whey

430 TRAIN

600
(post workout)
40g protein with at least 40g of dextrose

700
??? Yam? and 6oz chicken OR tuna sandwhich
large salad,

845
l250g of cottage cheese, MRP (myoplex/metrx w/ a banana) 3-4 handfulls of nuts.............OR a Peanut butter and banana sandwhich on wheat????

Thats a good comprimise. I think your going to do well with that.

 

[bigdho]

Im going to try and stop by hickville on my way to catch up with a close friend in Indy before i venture back to Pittsburgh over christmas. My guess is it will be around the 26th. I will let you know more when the time gets closer.

Right on! Let me know when and Ill be sure Im here.

 

[JKurz1]

Thats a good comprimise. I think your going to do well with that.

Today it was all that and 1 ANPB sanwhich in the am and another in the PM....I'm on Day 3 of strictly on point, but I dont feel like the mass is going to come......may need to drop cardio completely, even though its only 20 minutes HIIT style........or maybe need more cals???? Fitday said that wasn't even 4,000 cals, yet I'm prob. 1,500 calories over my norm......scary.

How would you finagle this diet bro? 4-5 sandwhiches in a day, one before bed, one in the middle of the night?

 

[bigdho]

Before I added more cals Id drop the cardio.