*** The 2010 Gym Rats Thread ***

badcompany said:
so from my understanding?

workout A

bench press 5 set of 5 reps
squats 5 sets of 5 reps
bent over rows 5 sets of 5 reps

workout B

shoulder press 5 sets of 5 reps
deadlifts 1 set of 5 reps
squats 5 sets of 5 reps

m/w/f alternating workouts a and b and thats it?
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Yea that's it, Im currently doing stronglifts but have changed bent over rows for power cleans, much more explosive :D

Also make sure you do the additional core work at least for the first few weeks when the weights are still light. I've also tacked on 20 mins cardio at the end of the workouts, increasing by a minute every other workout.

The other modification I've made (other than weights being heavier then just the bar) and basically just working out every other day rather than 3 times a week.
 
Powercleans won't work your back out in the same way BORs will though. However, I do love them, they are a very good exercise. I'd add them on a separate day or as a warm up, or additional exercise. I like adding in Dips and Chins personally.

I agree with the idea of 1 day on 1 day off. And certainly doing a day of skipping or some body conditioning sessions in between.
 
badcompany said:
so from my understanding?

workout A

bench press 5 set of 5 reps
squats 5 sets of 5 reps
bent over rows 5 sets of 5 reps

workout B

shoulder press 5 sets of 5 reps
deadlifts 1 set of 5 reps
squats 5 sets of 5 reps

m/w/f alternating workouts a and b and thats it?
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That's pretty much it. I followed the "old" Stronglifts workout for quite a while and it was excellent. The only real difference was adding pull ups to one day and dips to the other, and some extra core work. Just make sure you follow linear progression strictly, lift heavy, and work hard on your technique. The beauty of SL 5x5 is the simplicity.

I've since moved on to a very slightly different routine that doesn't involve squatting every session, as it didn't really fit in well with my football.
 
Freefaller said:
Powercleans won't work your back out in the same way BORs will though. However, good exercise. However, I'd add them on a separate day or as a warm up. :)
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I'd read recently that power BORs could be replaced for power cleans and inverted rows (That's done as my core work at the end)

I don't feel confident doing BORs, I feel my back doesn't stay straight, and I don't have any bumper plates so I'd have to jump to 60kg :/

Would it be overkill to add pull ups to the days I powerclean (as well as inverted rows) or would that be overkill for the back ?


EDIT:

Ahh it was the website that changed the workout:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
 
Freefaller said:
I've done a week's worth of HST @ 15 reps at the moment - it's quite taxing, but I'm struggling to get the "right" weights all the time.

Squats I've currently got at 100kg but I reckon a bit more weight is needed as 15 reps isn;t too taxing, even the second set. So maybe 110?
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If its week 1 you're at around 80% 15 rep max so it isnt meant to be too taxing (well, not to failure anyways). I'd keep upping it 2.5kg/side to see if you can hit 120 for 15reps just as a rough guess by end of week 2 for 100% 15 rep max.

Also, 120kg for 15 rep max makes me cry :p. I think I could possibly have that for 5 reps :p

Also I've just joined bodybuilding.com (mainly for hilarious threads). Watch my post maturity/quality go downhill from here.
 
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The thing about inverted rows is, that unless you have a weight vest it gets easy too quickly.

Can't you bring the bar up from some hooks on a power rack so as to not need to deadlift them? Personally I get a lot of feel from BORs along with chins for my back - but then I add in some t-bar rows for a really big stretch (this is not on the 5x5 program but in general work out :)).

I'd work on your technique as I think BORs are really under utilised - but maybe think about some t-bar rows? That heavy pulling action is wonderful for the back development.

Powercleans, are awesome, but, not a back specific exercise - if you want that thickness a good rowing movement is key. :)

The back is a big muscle group and can take a lot of punishment, like legs. However it goes against the 5x5 program a little, though maybe add it as a "bonus" day, or, just do it and see how you go?

Sure, powercleans AND inverted rows are fine, but as I said, I find inverted rows less challenging without adding some weight to myself. :)

So personally I wouldn't do inverted rows and choose to do chins or t-bars instead.

You have to tailor it to you, and if it doesn't work, change it again - training is so very dynamic, there's no right or wrong answer. :)
 
The Craig said:
If its week 1 you're at around 80% 15 rep max so it isnt meant to be too taxing (well, not to failure anyways). I'd keep upping it 2.5kg/side to see if you can hit 120 for 15reps just as a rough guess by end of week 2 for 100% 15 rep max.

Also, 120kg for 15 rep max makes me cry :p. I think I could possibly have that for 5 reps :p

Also I've just joined bodybuilding.com (mainly for hilarious threads). Watch my post maturity/quality go downhill from here.
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I've been at this for a while thought dude ;) Don't compare yourself to me - aim to better yourself - that's all you can do! :)

Yeah I think I will keep adding some weights until I feel it taxing - you're right it should be 80% on week 1, so it's probably ok that I've been going light.

120kg @15 for squats should be more than achievable.

My program that I've devised is a killer though, when it gets to the 5 reps it's going to be heeeeaevvvvvy! Can't wait! :D
 
Freefaller said:
The thing about inverted rows is, that unless you have a weight vest it gets easy too quickly.

Can't you bring the bar up from some hooks on a power rack so as to not need to deadlift them? Personally I get a lot of feel from BORs along with chins for my back - but then I add in some t-bar rows for a really big stretch (this is not on the 5x5 program but in general work out :)).

I'd work on your technique as I think BORs are really under utilised - but maybe think about some t-bar rows? That heavy pulling action is wonderful for the back development.

Powercleans, are awesome, but, not a back specific exercise - if you want that thickness a good rowing movement is key. :)

The back is a big muscle group and can take a lot of punishment, like legs. However it goes against the 5x5 program a little, though maybe add it as a "bonus" day, or, just do it and see how you go?

Sure, powercleans AND inverted rows are fine, but as I said, I find inverted rows less challenging without adding some weight to myself. :)

So personally I wouldn't do inverted rows and choose to do chins or t-bars instead.

You have to tailor it to you, and if it doesn't work, change it again - training is so very dynamic, there's no right or wrong answer. :)
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I understand where you're coming from with the inverted rows, I already do chins but it's a part of workout B atm.

I think I'll give the rack pull BORs ago next time as an additional exercise, at least until the weights get real heavy, then maybe alternat between BORs and cleans...
Anyway I'll see how this weird body reacts :p
 
badcompany said:
t-bar row is the same as BOR really isn't it?
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It's a different exercise but if you mean in regards to the muscles worked then yes, according to EXRX it should be exactly the same muscles used on both. BOR with a listing of muscles used and T-Bar Row with the same listings - whether the different action will give slightly different results though I couldn't say.

Anyone got any comments on my proposed programme here? If not I'll be starting as is this coming Tuesday.
 
if i start 5x5 what weight to start with this is a guide as what I currently lift after my time away from gym roughly

bench i did 60kg x 3*8
squat i did 60kg x 3*8
deadlift don't know but i was never very strong on that
bor 50kg 3*8

so what weight would suggest i start this on and how long do you run that routine for?
 
semi-pro waster said:
I've been meaning to change it up for a while now so would anyone care to cast an eye over the following and tell me what they think? The aim here is strength so I've gone for a low rep range and will be attempting to go heavy with as good form as I can muster. The days aren't set in stone but it's just the days I most commonly go on and I'll probably also end up doing some other random exercises depending on how I feel e.g. if I don't think that my triceps are feeling it enough one day or whatever.

Tuesday: (Back/biceps)
Deadlifts 3x3
T-bar rows 3x3
Chins 3x5 (or possibly lat pulldowns but ideally alternating weeks for chins and pull-ups)
Preacher curls 3x5
Side raises 3x5

Thursday (Chest/shoulders/triceps)
Dumbbell bench press 3x3 (alternating with barbell bench press)
Dumbbell incline bench press 3x3 (again alternating with barbell)
Standing shoulder press 3x3 (possibly push press)
Skullcrushers 3x5
Dips 3x5

Saturday (Legs)

Squats 3x3
Straight legged deadlift 3x3
Dumbbell lunges 3x5
Calf raises 5x5
Step-ups 3x5 (depending on how ruined I am by this point)
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I prefer mixing back with triceps, and I think day 2 is a little bit too much for that day. Why not add a 4th day?
 
semi-pro waster said:
It's a different exercise but if you mean in regards to the muscles worked then yes, according to EXRX it should be exactly the same muscles used on both. BOR with a listing of muscles used and T-Bar Row with the same listings - whether the different action will give slightly different results though I couldn't say.

Anyone got any comments on my proposed programme here? If not I'll be starting as is this coming Tuesday.
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I am a lot more comfortable with t-bar rows than bor so I could swap those about depending on how busy gym is.
 
Yeah you could - but BORs hit the core a bit more IMO. However, as long as you nail the t-bar row technique you should be getting the same out out it. Make sure you use 15kg plates as it will give you a bigger ROM. The body position should be fairly similar to BORs anyway.
 
badcompany said:
if i start 5x5 what weight to start with this is a guide as what I currently lift after my time away from gym roughly

bench i did 60kg x 3*8
squat i did 60kg x 3*8
deadlift don't know but i was never very strong on that
bor 50kg 3*8

so what weight would suggest i start this on and how long do you run that routine for?
Click to expand...


From what I read you should be aiming to start at around 30% of your working sets

I'd go for:
Bench 40kg
Squat 40kg
Deadlift 40kg (Although if you feel you can do 60kg fine I'd go for that so that you're deadlifting from the right height from the start [Although ignore this if you have access to bumper plates])
BOR 35kg

The stronglifts site reccomends a minimum of 3 months, but many people carry it on for longer periods of time.

Go for 3 months and then re-asses your goals and lifts :)
 
badcompany said:
if i start 5x5 what weight to start with this is a guide as what I currently lift after my time away from gym roughly

bench i did 60kg x 3*8
squat i did 60kg x 3*8
deadlift don't know but i was never very strong on that
bor 50kg 3*8

so what weight would suggest i start this on and how long do you run that routine for?
Click to expand...

Well if you follow SL strictly, you start with an empty bar, and add weight every single session. So to begin with you concentrate entirely on form. Personally I cheated, and started a little lighter than what I was currently doing 3x8 with.

Trust me, squatting 3x a week will boost that 60kg squat by a huge amount.:)
 
Freefaller said:
I prefer mixing back with triceps, and I think day 2 is a little bit too much for that day. Why not add a 4th day?
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Cheers for the reply. I could add a 4th day and keep it rolling again, the only reason that I didn't is I'm tending to keep to 3 days in the gym per week with running on Mondays and Fridays so the way it works out there I'm not destroying my legs immediately before a running day - doesn't matter hugely though as I can always plod round the course whatever I've done in the gym. If you've got a better layout of the plan then I'm always open to advice.

There's now a new Smith machine in the gym which needs some sort of fettling as it sounds like sharpening knives when you use it, they've removed the weights stand that was a substitute for a squat rack and the cable crossovers machine is broken again but the new one hasn't arrived yet. Everything's obviously getting better there but we've just received a silly little triceps bar so it's all ok... :D

Not related to this topic at all but there appears to be a rather attractive French girl at your parent's place, why did this never happen when we lived together? :o
 
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