Mercere's 3x5...The quest for a decent Squat

[Mercere]

hey mercere

I am also doing Ripptoe's 3x5 program. I started with a 5x5 program but due to work couldn't find the time to properly get into it, so now I've decided to go back to basics . I have one question for you. For your first day with deadlifts, you are doing it 3x5 but when I read the sticky on the program it said to do the deadlifts 1x5 . Did I misread the original program ? It did seem odd to me to be only doing 1x5 deadlift.

Good luck to you on this program.

Oops, sorry it is a typo. Those deadlifts should be 1x5. It is one set of five you've read correctly.

 

[Mercere]

As far as i understood it, Hook grip is the way to go. I coudnt bring myself to do this - the thumbs feel too strange. But so far i have been able to pull the weights with a normal overhand grip - and increasing my grip strength.
If you do the hook grip right, you should be able to pull as much weight with it as with an alternating grip, or close to.
People say, with an alternating grip the risk of biceps injury is greater. Makes sense. You can pull more weight with it as with a normal overhand grip because the bar cant roll off your fingers, though.

Hope that answers your question.

Happy lifting

Thanks a lot!

 

[monkey_boi]

Oops, sorry it is a typo. Those deadlifts should be 1x5. It is one set of five you've read correctly.

Cool man, thanks for clearing that up.

 

[Yips]

I am going to start up with this program after I finish my rehab (Shoulder reconstruction).

I will keeping a close eye on this, and see how you go.

Best of luck.

 

[djeclipse]

Good luck with this.

Subscribed.

 

[GSP]

Looks good, keep it up! Your Deadlift and Squat should really start to separate themselves from your Bench Press over the next several weeks.

 

[Mercere]

05.07.2006
Day 3

Squat:
bar 1x8
45kg 3x5

Bench:
bar 1x8
42kg 3x5

Deadlift:
bar 1x8
50kg 1x5 PR

Deadlifts start to feel like a workout rather than a form exercise, so I'll mark them as a PR from now on. As GSP pointed out, I feel like they'll improve very fast. I'll use 5kg increments on deads. Squats and benches weren't more difficult than the last workout, I'll continue with 2-3kg increments. We'll see what happens when I move into PR range.

 

[anotherbutters]

If you can make 5kg jumps for a while on your deads, then go for it. The key thing is to keep making increases each time you do an exercise, even if it means making smaller increases to keep them moving.

Looking good so far!

 

[GSP]

Just a quick question, do you include the bar weight in the poundages you are journaling? Most do, but I've seen several that don't and was just making sure.

 

[Mercere]

Just a quick question, do you include the bar weight in the poundages you are journaling? Most do, but I've seen several that don't and was just making sure.

I do , all weights are in kilograms with the bar excluding 0.5kg collars.