The Amazing Race: Fitness Thread / Work-Out Thread

[benz88]

Also 2 weeks-ish into that new 5x5 routine, friend just pointed out that ive been doing the bench part wrong. I Didn't know it was supposed to be straight sets for 5, thought you ramped up to final weight. Was wondering why I couldnt Gain any weight

[Average_Jerk]

Also 2 weeks-ish into that new 5x5 routine, friend just pointed out that ive been doing the bench part wrong. I Didn't know it was supposed to be straight sets for 5, thought you ramped up to final weight. Was wondering why I couldnt Gain any weight

yea. typically a bench day for me when on a 5x5 was something like

95x5
135x5
185x5
225x5x5

or something along those lines lol

The last time I ran a similar program was Madcow 5x5, which is a little different. Mon is ramping up to a heavy set of 5 on squat bench and barbell row for a total of 5 sets each movement. Wed is ramping up to a heavy set of 5 on deadlift and overhead press, but moderate weight on squat for a total of 4 sets per movement. But Friday is different.

Squat/Bench/Row
4 sets x5 reps ramping up
1 heavy set of 3 (heavier than monday reached)
1 set of 8 at about 80% of the previous heavy weight

Then on monday the heaviest set of 5 per movement is the weight that you did 3 of on the previous week.

I really liked the program a lot. Ran it for almost a year straight and made solid gains. But I got bored and needed to change it up

[benz88]

im just going to go 135x5x5 Friday, Monday 145x5x5, 155x5x5 Wed

[andybob]

My current program is working well for me. Only day I am going to switch up a little is shoulders. I do a lot of supersets and I just feel I'm not making progress. Going to start doing things a little different tomorrow and stick to that for the next 6 weeks.

For the most part I stick to the 8-12 rep range and on big lifts I'll add a lest set of 2 heavy reps with a drop set on some weeks.

[Average_Jerk]

Mine cycles heavy weight, speed and reps. so example is this week:

weds - heavy deadlifts
fri - bench for reps
sun - speed squats

then next week they will be switched around, and the following week switched again

[Average_Jerk]

Added a few sets of olympic style squats and squats with a 2 second pause at parallel. I'm fucking beat now lol

[P78]

interesting article dave

now i'll never do cardio in the gym no more lol


however i did take up running to loose that bellyfat

doing 5km runs and trying to get my time under 20 minutes, best i managed so far was 22 minutes

[Average_Jerk]

interesting article dave

now i'll never do cardio in the gym no more lol


however i did take up running to loose that bellyfat

doing 5km runs and trying to get my time under 20 minutes, best i managed so far was 22 minutes

I do a good amount of reading and watching stuff related to weightlifting (mostly powerlifting). Theres some good info out there.

Also just started watching a podcast by another favorite lifter. this shit is hilarious

[benz88]

Just started following Rich Piana, Then he got banned from Youtube lol.

Did this tonight
Squats - 115,115,,175,220,250 x 5
Deads - 150x5
Row - 80,85,90,95,100x5
Mil Press -105,115,125,135,145x5
CG Bench - 125x5x5
BB Curl - 70,80,90x8 , 50,40x20
Had to wait 15min affter this for my arms to loosen up I couldnt lift anything lol

[benz88]

New pic of current shape


and to think this time last year I was a Fatass at 300lbs and no definition lol. I'd break a sweat walking up a slight incline. Now I run haha

[Average_Jerk]

^ good progress man.

[benz88]

Thanks Dave, THink I'd like to stay around 210-215. Ive got the frame and build for it, Just need to dip below it to loose the belly and bulk up proper abit

[Average_Jerk]

how tall are you?

[benz88]

6-6'1

[Average_Jerk]

6-6'1

Nice man. Im like 5'10 and float in the mid to high 230s.


Also, I **** front squats and also suck at them. Sets of 185 kicked my ass today