MM107's Venture to the 5x5. Magazine Covers, Here i Come! ( Pics Inside too)

[Tweakle]

150's on anything would be awesome... the problem is my gym has the biggest damn dbs in the world, the 100's are literally over a foot long which makes pressing them really hard.

from what I read on PL forums, if your incline is the same as your flat then the problem (assuming its not technique) is lats & rear delts.

you should try declines if you can rotate in lifts (not sure how the 5x5 works with lift rotation?)

 

[cityhick]

150's on anything would be awesome... the problem is my gym has the biggest damn dbs in the world, the 100's are literally over a foot long which makes pressing them really hard.

from what I read on PL forums, if your incline is the same as your flat then the problem (assuming its not technique) is lats & rear delts.

you should try declines if you can rotate in lifts (not sure how the 5x5 works with lift rotation?)

Sorry to hijack.


Those are my weakpoint right now but Im workin on it HARD.

 

[Cynical Simian]

Biceps: EZ-Curl barbell w/ lil black bands wrapped around ends, wrapped around squat cage. 45x10 60x6 60x5 60x3

Asshole.

Nice weight on the dumbbell inclines...make sure you save something for deads. Seriously, your plate mates epiphany in that other thread should help with this. You'll be less likely to get burned out by having to fail for a few weeks before getting a weight because you won't have to make 10-pound jumps (5 for each DB). Microloading is your friend.

 

[mm107]

Asshole.

Nice weight on the dumbbell inclines...make sure you save something for deads. Seriously, your plate mates epiphany in that other thread should help with this. You'll be less likely to get burned out by having to fail for a few weeks before getting a weight because you won't have to make 10-pound jumps (5 for each DB). Microloading is your friend.

LOL i know about the asshole in the squat cage, no one was using it lol

and i took 5 mins lol

yep i just noticed i had microplates i ddint realize what they were.

 

[Cynical Simian]

you should try declines if you can rotate in lifts (not sure how the 5x5 works with lift rotation?)

The best time to switch lifts is when resetting the program (meaning a deload then more 5x5, a 6x4, 4x6, or whatever). A reset is usually the way to go when squats and/or deads stall. Switching lifts mid-cycle gets away from the core idea of picking a lift and rep range and sticking with it and thus being able to reliably judge progress.

The only reason I can think of that changing or rotating lifts would be preferable is if you're getting pain that can't be quickly fixed by a form tweak. If that were the case, subbing in a variant that doesn't cause pain (if available) would be a good idea.

 

[mm107]

The best time to switch lifts is when resetting the program (meaning a deload then more 5x5, a 6x4, 4x6, or whatever). A reset is usually the way to go when squats and/or deads stall. Switching lifts mid-cycle gets away from the core idea of picking a lift and rep range and sticking with it and thus being able to reliably judge progress.

The only reason I can think of that changing or rotating lifts would be preferable is if you're getting pain that can't be quickly fixed by a form tweak. If that were the case, subbing in a variant that doesn't cause pain (if available) would be a good idea.

Yea, instead of working incline on my next 5x5, imma sub decline bench. Just to get some extra decline work in.

Also might wanna switch the flat bech to close grip bench. Really blow them triceps up.

Would this be a smart idea on my next runaround?

 

[Tweakle]

Switching lifts mid-cycle gets away from the core idea of picking a lift and rep range and sticking with it and thus being able to reliably judge progress

I don't agree with this, a 3 way rotation on a high frequency schedule helps circumvent CNS burnout.. its one of the reasons DC is so effective (although with more skill intensive lifts like cleans etc you might not get the same benefits as you end up only doing each lift once every 2 weeks so motor learning could be a problem)

It also helps minimise joint damage from big weights as the loading pattern is slightly different everytime.. my shoulders feel almost perfect now I'm rotating between 3 pressing moves instead of just hitting the same bench varient everytime I press.

 

[Cynical Simian]

I don't agree with this, a 3 way rotation on a high frequency schedule helps circumvent CNS burnout.. its one of the reasons DC is so effective (although with more skill intensive lifts like cleans etc you might not get the same benefits as you end up only doing each lift once every 2 weeks so motor learning could be a problem)

It also helps minimise joint damage from big weights as the loading pattern is slightly different everytime.. my shoulders feel almost perfect now I'm rotating between 3 pressing moves instead of just hitting the same bench varient everytime I press.

No disagreement here - I thought your question was specifically about the 5x5 and answered accordingly. I should've been clearer and said "core idea of the 5x5..." in the part you quoted.

 

[mm107]

Whats up EF world!

Yesterday was a good cardio day. Not too intense, BUT it kicked my ass.

Yesterday was my cardio & abs only day.

Abs
Decline Bench: Green Band Negatives X 10, Thick blue band X 5, Purple Band For Reps X 10

Leg Lifts on bench with chains X 10x2

Leg Lifts in the Royal Chair: 25x2

Cardio
Stairmaster Stepmill: 15 minutes @ level 7 w/ 50lb vest.

Notes: My stomach is coming in very good. GOOD separation now. Still cant see them when im totally relaxed, but when im tight u can see the top 2 small abs. I say 2 weeks, I should be SHREDDED.

Today is a big day at the gym, especially since today calls for a 3x rep range heavy weight)

I also figured out that instead of buying a mass/weight gainer. Im gonna make my own.

Im gonna take the little ziplock tubaware I have, (small, can prob hold about 5 scoops of protein)

2 Scoops of Whey (50g protein/3g carbs)
½ Cup of Oats ( 38g carbs/3g protein)
2.5 Tbsp of Flax Seed (6g fat/6g carbs/4g protein)

Im going to grind all this up, so it’s a nice powder. Then ill put it in the tubawar jars for the week. Probably will start consuming this as my 2nd meal later in this month.

Good quality Calories,

57g protein
44g carbs
6g fat
458 calories
This is the breakdown before skim milk would be added =]
Preety simple too.

 

[cityhick]

haha I saw in the thread that you go that reciepe from The Master. Fuck it and buy muscle milk, it keeps me sane. Yes its good and cheap but it wont taste good and it never hurts when you can buy something that is good for you and taste good.