LucSulla
New member
WEDNESDAY AUGUST 20TH - WEEK 1 DAY 2
SQUAT:
45 lbs x 5
65 lbs x 5
90 lbs x 5
115 lbs x 5
VERY EASY
MILITARY PRESS:
45 lbs x 5
45 lbs x 5
50 lbs x 5
50 lbs x 5
PRETTY EASY
DEADLIFT:
45 lbs x 5
65 lbs x 5
80 lbs x 5
110 lbs x 5
KINDA HARD
I have an ab question im just going to work them once a week on Monday...and im going to do the needsize exercise where you do 5 sets of 5 of decline sit-ups and when you get halfway down count to 5, i will be doing that holding a 25 lbs barbell
should i just do that for my abs or more? if so which ones?
I just finished a 12 week cycle of this, and it works great, but what everyone says about rest and food isn't bullshit.
I see you are finding some things easy right now. You mentioned you hope it stays this way week 4, and that is good to remember. Don't get tempted to up any weight unless you are damned sure it is just too light. The first couple of weeks are a ramp up as you don't work back up to your 5 rep PR's until Day 1 week 4 if you are using the original spreadsheet formula. While it shouldn't be stupid easy at the beginning, it shouldn't be very hard. If you increase the weight to a point where you are really working your ass in the first weeks, you will be dying by week 8. My workout partner made this exact mistake on his shoulder presses. It is a lot easier to compensate being a little too light later than being a little too heavy.
You don't necessarily need weight for hypers. I read an interview with Bill Starr once where he said he you shouldn't even think about adding weight until you can do 50 in a row. Obviously there are guys that know a hell of a lot more than me on this board, and they can discuss the fine points of that wisdom. I'm only bringing this up because you seem a bit "abcentric" in your view of core work based on your questions. Getting your lower back strong is extremely important to compound lifts. Getting your erector spinae (as well as glutes and hams) strong and flexible will pay huge dividens down the road.