Preparation for SF 5x5 Journal

[Introspective]

I have been doing single factor 5x5 for about 12 weeks or more, i'm now gonna have a couple of weeks off and then start the same routine but this time with an EF online journal and incorparate powercleans instead of bent over rows. I have some questions and am looking for advice so i can do my next run properly.
Anyway before i ask the questions and natter on ile post the routine i just finished below and then ask questions.

Monday
Squat – 5 sets of 5
Bench – 5 sets of 5
Bent over Rows – 5 sets of 5
3 sets of Reverse hypers x 15
Decline sit-ups – 3 sets of 15

Wednesday
Squat – 4 sets of 5 ... will be changing for Front Squat on my next run.
Incline Bench – 4 sets of 5
Deadlift – 4 sets of 5
Pull - ups 4 sets of 5
Sit-ups – 3 sets of 15

Friday
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Bent over Rows – 4 sets of 5, 1 triple, back off
Dips – 4 sets of 8
Triceps and Biceps – 3 sets of 8 each

It is basically 1 of Madcow's old routine's, with a couple of minor changes.

I really want to get everything as best i can this time so i have a couple of questions im hoping u more experienced folk can help with.

Say i do my first 5 lifts on the squat how much rest time should i have before starting the next 5 ? and also how much rest time between each lift on bench powerclean and so on ?

Say i finish my 5 sets of 5 squats how much rest time should i have before i start my first set on the bench ?

On the incline bench how far apart should my hands be, and should i touch my chest with every rep like with the flat bench ?

Should i stretch before starting my lifting session ?

How much do your collars weigh that hold your weights to the bar ?
I have those big chunky collars that weigh 2.5 kilo each but i don't include them when calculating what i lifted. Example if i had two, 20 kilo weights on the bar and the bar weighs 20 i would just class that as 60 kilo even though i have the 2.5 kilo each collars. Not that it matters but just out of curiosity do people include there collars with the total weight ?

Should i be taking 2 weeks off ? i only started lifting for the first time ever in early october 2005 and havn't had any time off since.
But i heard after 12 weeks of lifting i should give my body time out to rest.

 

[Introspective]

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[blut wump]

Rather than take time completely off, find some exercise to do. You'll find it a lot easier on yourself coming back.

Resting: take what time you need but don't be lazy. You might find that you get through the first week needing only the time it takes to add the extra plates. As you get near to new PRs you might need two or three minutes rest. If you're drifting over five minutes rest in this program then you're probably resting too much.

Always lower to your chest. Hand spacing is a matter of personal preference and you might even get some benefit from changing the hand-spacing from set to set.

I don't stretch before working out but I do adequate warmups. Usually I start with ten reps with just the bar and then add some small plates and do another ten reps. By then I have an idea of whether I have any kinks to work out. Many have suggested that stretching before a workout is bad for your lifting. Always stretch after your session.

Always count the collars if they are on. One day you'll switch gyms and only have spring collars or no collars and then you'll need to account for the changed weight. Add up everything: bar, plates, collars, chains, bands, helium balloons, the whole works.

 

[Introspective]

Great info BW you coverd everything, good point about including the collars.
I'm already coming to the end of my first week off, but i did a couple of sessions on the bench this week. I did 85x2 then 95x2 then 105x2 but had to arch my back a little on second rep, then i tried 115 and ended up having to climb out from under the spotter bars, thats the most i ever tried lifting no chance was i gonna get 1 rep with that. I Hurt my foot last week so i havn't been doing squats, it was a bit swolen at the ankle but it's pretty much healed now so ille be good for squats in a weeks time.
Also i got my treadmill 5 days ago so i have been doing 20 mins a day on that at 6mph 4.0 incline my shins hurt when i walk on it, must be the extra weight i put on when i went from 12 stone 8 to 16 stone 1, down to about 15 stone 2 now.
I didn't do any cardio at my last run of the 5x5 but this time round i will be doing 20 mins 3 times a week on rest days.
Thanks a bunch BW, K to you once i spread some more around.

 

[blut wump]

Stretch out your calves to obviate the ache in your shins. I know it sounds like nonsense but I often suffered the same and was told that a tight calf muscle which overly dominates the shin muscle puts constant stress on the shin muscle. Calf stretching helped.

I'm sure you're aware that you should be aiming to be hitting your current maxes in week4 or so rather than diving straight into them when you start the program. Best mention it, though, just in case.

I arch my back from even before rep1. I was benching on Friday and realised that my hams and abs were in danger of cramping as I struggled to get the weight up. Just make sure that you keep your rump on the bench.

Good luck with the program. I'm looking forward to the journal.

 

[Introspective]

I searched google for calve stretches found a couple pages of info, also found a page that said stretching calve muscles can prevent shin splints.
I'm will be aiming for maxes in 4 weeks after i start, i'm gunna figure out my 1x5 rep max on thurs or friday.

 

[nelmsjer]

Hey, there! Just started a round of SF 5x5 today. Keep the journal going!

 

[Introspective]

Thanks nelmsjer, i will be starting next monday. Had a quick look over your journal ile read through when i get more time. Good luck with your new round

 

[Introspective]

Can anyone point me in direction of a site or something that will teach me good form for front squats ?

 

[asdfzxcv]

Here are a few good front squat guides
http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

A site for womans weightlifting that shows all the squats with great form
http://www.stumptuous.com/cms/displayarticle.php?aid=123

Hope it helps .

 

[Introspective]

Thanks for these.
Im thinking of adding in front squats, instead of normal squats for wednesdays. Is this a good idea or should i stick to back squats ? (im aiming pureley for building strength on this program)
Feeling rough this week, got cold so im putting of starting my journal untill next monday.
Im about to go read the chapter on powercleans from Starting Strength, then start practising tomorrow after figuring out my 1x5 rep maxes on all the outher lifts.

 

[Introspective]

Is this correct for my stats to lose weight did i enter the numbers correctly ?

Basic Metabolic Rate and Calorie Need Calculator Cut Plan - Men

96 kilograms or 211 pounds
5 ft 11 inches or 180 cm.
age 22
BMR = 2133 calories
protein 55%
carb 35%
fat 10%
To Maintain Your Current Weight
I chose the following because i counted 3 days a week for lifting and 2 or 3 for cardio
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
Calorie requirement = 3307
Daily Caloric Intake Required to Lose Weight
To Lose 1 lb per week 2807
Recommended Nutrient Breakdown
Grams protein = 385.9625 carbs = 245.6125 fat = 31.18