Djeclipse's Intermediate 5x5 take 2.

[xblitz44x]

Should I reset the weight a few weeks just to strengthen that part of the movement?

I most certainly would. Even if you start 30 lbs less than your max and ramp back up fairly quick, at least you're gradually developing the bottom part of that lift. You're going to be use to feeling the weight on your back so I doubt you'll have hard time ramping back up in 2 weeks or so.

And I agree about the single factor. You and I both made such progress with it. It would have been a waste to go to DF without squeezing whatever we can out of the SF.

 

[djeclipse]

DJ, you might want to also superset cable hammer curls in between barbell curl sets, and maybe even throw in some reverse grip preacher curls. Then the girls are going to pee themselves over your arms. Trust me, I know - Muscle and Fitness said so.

Cool, my subscription to muscle & fitness just ran out, I must have missed that artcle. Thanks for the tip

 

[djeclipse]

I most certainly would. Even if you start 30 lbs less than your max and ramp back up fairly quick, at least you're gradually developing the bottom part of that lift. You're going to be use to feeling the weight on your back so I doubt you'll have hard time ramping back up in 2 weeks or so.

You must spread some Karma around before giving it to silver_shadow again


You must spread some Karma around before giving it to xblitz44x again

Thanks for the quick replies guys, I wil reset my squat to 225 x 5 and work my way back up over 3-4 weeks, just to be sure.

On a side note, going all the way down, deep in the hole the weight didn't feel as heavy.

And I agree about the single factor. You and I both made such progress with it. It would have been a waste to go to DF without squeezing whatever we can out of the SF.

It's a shame, some people think the dual factor is better becasue it looks more complex on paper.

And I've even tried to get my friends to make a run at the intermediate 5x5, and even after they see the strength gains I am making they still believe in their crappy workouts they find in the muscle mags. And if they do try it they add in a bunch of shit, or just give up as they can't wait the 4 week ramping period. Oh well.

 

[blut wump]

Definitely reset the squat. The muscles to get you out of the hole, even though you've not being neglecting them, are going to be subjected to some new stresses and it's sensible to be letting them feel the extra depth at weights you know they'll cope with. It's not a stage of the movement to be having doubts about since even that doubt will throw out the whole rep.

Reset and work back up. It'll take as long as it takes but it's not worth short-changng yourself on.

Congrats on the new PRs.

 

[djeclipse]

Definitely reset the squat. The muscles to get you out of the hole, even though you've not being neglecting them, are going to be subjected to some new stresses and it's sensible to be letting them feel the extra depth at weights you know they'll cope with. It's not a stage of the movement to be having doubts about since even that doubt will throw out the whole rep.

Reset and work back up. It'll take as long as it takes but it's not worth short-changng yourself on.

Congrats on the new PRs.

Do you think 225 is light enough or should I go back even lighter for the first week?

Maybe
week 1 = 215
Week 2 = 225
Week 3 = 230
Week 4 = 242.5?

 

[blut wump]

Play it by feel. If you have any doubts then go lighter. You can always bump it up during the session or readjust for the next session.

I think in your position I'd go back even further for the start of the first session but then I'm venerable and cautious. Maybe hold it lighter and do a couple of extra sets, really concentrating on form and being alert for feelings and signs of weakness. Remember to keep it tight at the extra depth since relaxing will hit your knees.

 

[djeclipse]

Play it by feel. If you have any doubts then go lighter. You can always bump it up during the session or readjust for the next session.

I think in your position I'd go back even further for the start of the first session but then I'm venerable and cautious. Maybe hold it lighter and do a couple of extra sets, really concentrating on form and being alert for feelings and signs of weakness. Remember to keep it tight at the extra depth since relaxing will hit your knees.

I am in no rush here, I want to be doing this for as long as I can so there's no point in rushing things and risking a injury that may possably hinder me for the rest of my life.

Maybe I'll start at 205 and work up on feel.

The extra depth I am getting now is about 1" lower then the bars would allow before.

Since i am starting over and working on form maybe I can get a camera and post a video for you to critique.

 

[blut wump]

You'll be fine. It's hard to pick a weight until you do it so just take care until you know the changes which you'll be feeling during your warmups anyway. I think getting in a few sets at a lower weight will do more than one set at a higher weight.

Posting a vid is always a good idea. You'll get pots of constructive criticism.

 

[xblitz44x]

Remember to keep it tight at the extra depth since relaxing will hit your knees.

I don't mean to hijack your journal, DJ, but I was wondering if blut wump would elborate on 'keeping it tight' at the extra depth. I never had any knee problems from squatting until last Thursday where I started feeling a piercing sensation in my left knee at the bottom and when I lock out after a rep. Do you think this has anything to do with it?

Once again, DJ, I don't mean to interrupt your journal but since we're on the topic of squatting...

 

[djeclipse]

I don't mean to hijack your journal, DJ, but I was wondering if blut wump would elborate on 'keeping it tight' at the extra depth. I never had any knee problems from squatting until last Thursday where I started feeling a piercing sensation in my left knee at the bottom and when I lock out after a rep. Do you think this has anything to do with it?

Once again, DJ, I don't mean to interrupt your journal but since we're on the topic of squatting...

no prob, the more info here the better for everyone.