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Post by philly on Feb 10, 2015 21:34:25 GMT -5
I started the stronglifts 5x5 program yesterday. I'm going to lift 3 times a week and run 4 times with Friday as an off day. We'll see how it goes doing squats in between all my runs.
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Post by The Hoff on Feb 10, 2015 22:09:12 GMT -5
I started the stronglifts 5x5 program yesterday. I'm going to lift 3 times a week and run 4 times with Friday as an off day. We'll see how it goes doing squats in between all my runs. What's the 5x5 program?
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Post by philly on Feb 10, 2015 22:21:22 GMT -5
I started the stronglifts 5x5 program yesterday. I'm going to lift 3 times a week and run 4 times with Friday as an off day. We'll see how it goes doing squats in between all my runs. What's the 5x5 program? Five sets of five reps of squats, barbell rows, and bench presses one workout and dead lifts, overhead presses and squats the other workout. Increase weight five pounds every time you complete the workout with all reps.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 11, 2015 8:11:11 GMT -5
I started the stronglifts 5x5 program yesterday. I'm going to lift 3 times a week and run 4 times with Friday as an off day. We'll see how it goes doing squats in between all my runs. What's the 5x5 program? You an find info on SL 5X5 Here: linkThere are other versions of it like Ice Cream 5x5 and you can also change it to 3x5 if you are cutting. Philly, you run a lot now correct? You will be fine at first but when the weight starts to get heavy you really need to use the rest days and if anything just go for a walk or do light to moderate cardio. Diet is huge also. I am still trying to lose weight so I eat below my TDEE (500-600 calories below) so I progress a lot slower on my lifts. I use the IIFYM formulas and the calculator can be found here: linkEither way finding a program that incorporates all of those compound lifts is the best route to go. Those are the bread and butter of lifting.
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Post by philly on Feb 11, 2015 8:57:14 GMT -5
The heavy squats will definitely become an issue. I'm starting super light with everything (bar only) so I can work on my form. When the squat weight becomes heavy, I'll probably cut them out of workout B. Deadlifts are enough leg work for that workout.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 11, 2015 10:22:50 GMT -5
The heavy squats will definitely become an issue. I'm starting super light with everything (bar only) so I can work on my form. When the squat weight becomes heavy, I'll probably cut them out of workout B. Deadlifts are enough leg work for that workout. Got it. I have a tough time squatting with just the bar, I found it easier warming up with a little weight on the bar. Deadlifts are king! My shins are destroyed though and usually bleed so I have to be sure to wear pants and tall socks when I DL.
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Post by The Hoff on Feb 11, 2015 12:51:42 GMT -5
The heavy squats will definitely become an issue. I'm starting super light with everything (bar only) so I can work on my form. When the squat weight becomes heavy, I'll probably cut them out of workout B. Deadlifts are enough leg work for that workout. Got it. I have a tough time squatting with just the bar, I found it easier warming up with a little weight on the bar. Deadlifts are king! My shins are destroyed though and usually bleed so I have to be sure to wear pants and tall socks when I DL. I don't have a problem with squats. Walking lunges with dumbbells kill me.
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Post by philly on Feb 11, 2015 14:50:12 GMT -5
The heavy squats will definitely become an issue. I'm starting super light with everything (bar only) so I can work on my form. When the squat weight becomes heavy, I'll probably cut them out of workout B. Deadlifts are enough leg work for that workout. Got it. I have a tough time squatting with just the bar, I found it easier warming up with a little weight on the bar. Deadlifts are king! My shins are destroyed though and usually bleed so I have to be sure to wear pants and tall socks when I DL. My grip usually fails me when I get to the upper 200's in deadlift. Hopefully starting light and working up will strengthen my grip. I've used straps before but that seems like cheating.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 11, 2015 15:42:57 GMT -5
Got it. I have a tough time squatting with just the bar, I found it easier warming up with a little weight on the bar. Deadlifts are king! My shins are destroyed though and usually bleed so I have to be sure to wear pants and tall socks when I DL. I don't have a problem with squats. Walking lunges with dumbbells kill me. I actually gave up Lunges for a long time due to some knee pain but I plan on starting them back up this week or next week.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 11, 2015 15:45:03 GMT -5
Got it. I have a tough time squatting with just the bar, I found it easier warming up with a little weight on the bar. Deadlifts are king! My shins are destroyed though and usually bleed so I have to be sure to wear pants and tall socks when I DL. My grip usually fails me when I get to the upper 200's in deadlift. Hopefully starting light and working up will strengthen my grip. I've used straps before but that seems like cheating. Yeah building grip is a bitch. Farmers carries using heavy dumbbells are good to help grip. I have the same issue with barbell shrugs, my grip gives out before I do. Straps aren't necessarily cheating but have you tried chalk? If your gym doesn't let you use it you can try the liquid chalk, I've heard it works just as good.
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Post by philly on Feb 12, 2015 12:59:49 GMT -5
Haven't tried chalk. I workout at home so I can give that try.
I finally learned yesterday that squats are a lot easier in hard soled shoes. I've always done them in running shoes.
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Post by mtdman on Feb 13, 2015 0:13:56 GMT -5
I worked out today. It felt great. However, I have a hard time paring down my workouts to under 1.5 hours. I tend to get carried away and keep doing more and more exercises.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 13, 2015 10:08:40 GMT -5
Haven't tried chalk. I workout at home so I can give that try. I finally learned yesterday that squats are a lot easier in hard soled shoes. I've always done them in running shoes. OO man yeah definitely important to have the right shoes. Running shoes are really a no-no for any compound lift. I currently just always wear my Chucks but unless I do wide stance, low bar squats I still find it difficult to squat properly so I put a small plate under me heels and it helps a ton. Some people will tell you that's cheating but it's definitely not. If you look at Olympic Lifting shoes the main benefit of them is the elevated heel. It eliminated issues with Ankle Mobility which I have. While we are on that topic I have been debating on getting these OLY Shoes: linkI watch a lot of YouTube lifters and one of my favorites is Jonnie Candito. His squat is perfect and he credits a lot of that to the shoes. Dude is extremely helpful, I suggest his channel a lot.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 13, 2015 10:11:45 GMT -5
I worked out today. It felt great. However, I have a hard time paring down my workouts to under 1.5 hours. I tend to get carried away and keep doing more and more exercises. Consistency is important. Are you on a program or do you just wing it every time? I recommend a good program, one you like, and download the JetFit app. Load you program and track your lifts in that. Of course what program suits you depends on your goals, time, and what access you have to the necessary equipment. Also keep an eye on your rest times. For most non-compund lifts you really shouldn't be resting longer than 60 seconds.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 13, 2015 10:15:59 GMT -5
I also want to make one point. I'm by no means an expert or bodybuilder. I just try and share whatever info I have found and share some of the things that have worked for me. Of course everyone is different so do what works for you. I lost almost 100 pounds 2 years ago and since then have really started focusing on getting stronger and lifting.
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Post by philly on Feb 13, 2015 12:39:47 GMT -5
Haven't tried chalk. I workout at home so I can give that try. I finally learned yesterday that squats are a lot easier in hard soled shoes. I've always done them in running shoes. OO man yeah definitely important to have the right shoes. Running shoes are really a no-no for any compound lift. I currently just always wear my Chucks but unless I do wide stance, low bar squats I still find it difficult to squat properly so I put a small plate under me heels and it helps a ton. Some people will tell you that's cheating but it's definitely not. If you look at Olympic Lifting shoes the main benefit of them is the elevated heel. It eliminated issues with Ankle Mobility which I have. While we are on that topic I have been debating on getting these OLY Shoes: linkI watch a lot of YouTube lifters and one of my favorites is Jonnie Candito. His squat is perfect and he credits a lot of that to the shoes. Dude is extremely helpful, I suggest his channel a lot. Yeah I read that chucks are about as good as anything for power lifting.
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Post by philly on Feb 13, 2015 12:44:01 GMT -5
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Post by mtdman on Feb 13, 2015 13:29:02 GMT -5
I always go in with a plan, and I have a workout app I use when I lift that keeps track of my rest times. My problem is I get in there and get going and I feel like I have to come out of a workout totally wrecked or I'm not doing enough. Yesterday I had a plan, but then started thinking about other exercises I could do as well and ended up adding in 4 more exercies and 15 or so reps to the workout before I was done. I have a hard time just sticking to my plan. And I'm pretty sure I do too much and sabotage any gains I could have by doing too much. I have a hard time with the concept that less is more. And then when I'm not feeling up to 2 hours of working out, I don't do anything instead of doing a smaller workout.
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Post by mtdman on Feb 13, 2015 13:39:42 GMT -5
I really want to buy a rack or a half rack for squatting. I'm not sure I can fit my current bench and a rack in my small space, and I'm having a hard time giving up my bench for a new one and a rack. I've had my bench since 1993 when I was in college, and even gave it away for a while when I first moved in with my wife. I got it back and it's hard to move on from an old friend. Trying to figure how to keep em both and still have room to move around.
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Post by The Hoff on Feb 13, 2015 14:51:44 GMT -5
I worked out today. It felt great. However, I have a hard time paring down my workouts to under 1.5 hours. I tend to get carried away and keep doing more and more exercises. Consistency is important. Are you on a program or do you just wing it every time? I recommend a good program, one you like, and download the JetFit app. Load you program and track your lifts in that. Of course what program suits you depends on your goals, time, and what access you have to the necessary equipment. Also keep an eye on your rest times. For most non-compund lifts you really shouldn't be resting longer than 60 seconds. By consistency do you mean working out on a regular basis or doing the same thing over and over again? If it is the former, I agree. If it is the latter, I disagree. Changing your routine keeps your body from adjusting.
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Post by philly on Feb 13, 2015 14:55:55 GMT -5
I really want to buy a rack or a half rack for squatting. I'm not sure I can fit my current bench and a rack in my small space, and I'm having a hard time giving up my bench for a new one and a rack. I've had my bench since 1993 when I was in college, and even gave it away for a while when I first moved in with my wife. I got it back and it's hard to move on from an old friend. Trying to figure how to keep em both and still have room to move around. I got a body solid power rack about 10 years ago. Definitely worth the money. I've gone to failure bench pressing quite a few times.
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Post by aaugusti on Feb 13, 2015 15:39:01 GMT -5
That rack gives diddy a hard on.
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Post by mtdman on Feb 13, 2015 16:33:44 GMT -5
I am limited by my ceiling in the basement. I only have like 82 inches of clearance. Plus like I said, my space is limited.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 16, 2015 10:46:38 GMT -5
Consistency is important. Are you on a program or do you just wing it every time? I recommend a good program, one you like, and download the JetFit app. Load you program and track your lifts in that. Of course what program suits you depends on your goals, time, and what access you have to the necessary equipment. Also keep an eye on your rest times. For most non-compund lifts you really shouldn't be resting longer than 60 seconds. By consistency do you mean working out on a regular basis or doing the same thing over and over again? If it is the former, I agree. If it is the latter, I disagree. Changing your routine keeps your body from adjusting. In a way I mean both. Obviously getting to the gym regularly is the most important and usually the most difficult part for people. But when it comes to lifting and strength building programs it's important to stick to those for at least 8-12 weeks to reap the benefits, especially a program like SL 5X5. No program should last forever though of course and switching to something a little more difficult or advanced is important after you plateau such as 5/3/1, PHUL or PPL. You can always go back as well and start SL 5X5 over again if that's your goal. A lot depends on goals, diet, time restraints, etc.
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jrolla
All-Matt Stafford
Posts: 267
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Post by jrolla on Feb 16, 2015 10:48:03 GMT -5
I really want to buy a rack or a half rack for squatting. I'm not sure I can fit my current bench and a rack in my small space, and I'm having a hard time giving up my bench for a new one and a rack. I've had my bench since 1993 when I was in college, and even gave it away for a while when I first moved in with my wife. I got it back and it's hard to move on from an old friend. Trying to figure how to keep em both and still have room to move around. I got a body solid power rack about 10 years ago. Definitely worth the money. I've gone to failure bench pressing quite a few times. If you lift alone a Power Rack is a must.
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