why you cheatin brah!! jelly of that heavy volume

5x5 is a 2 day rotation.

so one week you'll have day A twice, the next week you'll have day B twice.

A - squat/bench/pendlay row
B - squat/overheadpress/deadlift

week 1 - ABA
week 2 - BAB
week 3 - ABA
week 4 - BAB

just started week 6 and im down 17lbs from my cut. who knew simply following a simple plan would give such good results! lighter than i expected id be.... but im still putting on muscle and a shit ton of strength. :fuckyea:

any of you guys does a low carb diet? whats good about it?

read the thread.

i simply knocked breads/wraps/etc and pasta out (dropped 175g of carbs a day. which is probably 1/3rd of the carbs i eat in a day) of my diet mon-fri and no junk or fast food. i was lean to begin with, and i lost 17lbs so far.

I too have cut out a lot of carbs, no bread, pasta etc, stopped the fast food runs and eating a lot of clean protein meals, doing hiit a few days a week...dropped about 10lbs in two and a half weeks so far. Slowly starting to shed that layer of fat over my abs.

I've been eating healthy for a couple years now, plus changing up my workouts totally. It makes a HUGE difference.

A couple years ago I played rugby competitively and bulked up to 205lbs and @13% body fat. I didn't exactly watch my diet and I lifted weight 5 times a week.

Now fast forward 2 years, I stopped playing rugby (no need to walk around that heavy anymore) and decided to change my workout/lifestyle. Now I lift weights three times a week (sometimes 4) and do cardio 3 times a week. (I love running and my HIIT training). I'm at around 175-180 and 8.5% body fat. 1RM for bench press is at 275lbs, deadlift 390lbs, and squat 345.

o dayum sounds good.

recently been getting fat and gfs doing a low carb diet so it spiked my interest
hmm
gonna keep a eye on this thread now
Cant believe meat has no carb lol

sounds like you've got some reading to do. skinnypupp will give you some links

haha sweet
is he a low carb diet guru?

He says he's only doing it for bench. I think he means 5 sets of 5 reps.

I got a deadlift question for all you guys, is the final lockout/exaggeration of the motion necessary? When I deadlift, heavy or light, I stand up straight and go back down. One of my gym bros said that I should be locking out/exaggerating (going beyond just standing up straight) and leaning back at the top, is this true or just bro science? I personally find the top lockout = weird motion.

Yep thats what i mean ^ , how often would u bench weekly if u only did 5x5 for that particular exercise, also after you complete your 5 sets do you continue and do other chest exercises or stop there?
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I have never really done the exaggeration/leaning motion. All I did was stand up straight, and flex my glutes lol.

You also get to drop into any of the classes that happen during the day if you feel like spinning or yoga or whatever. Drop in hockey when the ice is down too.

I find my upper back and traps have gotten way thicker locking out on deads, I have always locked out , just feels right and good
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in regards to the DL, hip drive forward and lockout your traps/back

and for the 5x5 BP, just do however many days you'd usually do in a regular workout week, but instead of your usual sets make it 5x5?

bro science, just think about it, it causes unnecessary stress on your lower back

http://stronglifts.com/deadlifts-low...ury-technique/

i hate it when they close that area for "high intensity training" aka a bunch of dudes just dicking around

oval's getting more and more busy now, i dont think they should close off an area with FOUR racks for private training, doesnt make any sense

just recently started SS's 5x5 workout yesterday

i plateau'd on my last workout so now im trying this routine, hopefully it works as i wish to be strong..:fullofwin:

Don't be scared if u don't move up right away most ppl don't and quit that is why It does not work , stick with it
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^ would it be ideal to do 5x5 for a 2-3 months and go back to the traditional bodybuilding workouts and then back to 5x5 again?
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Yeah I did that, I can never follow a program for 2 long
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yeah it does suck when they rope it off:(

i wouldnt say theyre really dicking around though. i usually see the oval's trainer over there with a group of people

originally there were going to encase the whole "high performance area" in glass and not even let the general public into that area. im glad they decided otherwise

on another note...does anybody play basketball at the oval?
i like to play after my workouts as sort of cardio. im a big noob though :okay:

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