db pressed 100x10 on lowcarb cut... havent db pressed in 3 months feelsgodman.jpeg

i'm still trying to understand the whole program

so for squats (starting with their beginer weights)

5x 45 lbs
5x 50
5x 55
5x 60
5x 65

correct? and the same for the other excercises

i read somewhere that had the push up, chin up and one other thing listed but can't find it anymore (was it reverse crunch??) and how much/long they recommend it for

they also comment on warm up's...but sometimes those are the first set, then the second set is only 3x then it jumps up to 5x for 3 sets of the same wieght

i just want to make sure i'm doing it properly and will get the best benefit out of the program

I wouldn't start with a generic set of beginner weights, everyone's different.

Spend your first couple days in the gym finding what weight you can just complete the set with for each exercise, then use those.

Dam dude that is sick
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it would just be for the first day to get a better idead if i can do X weight at 5 reps after 20 reps


finally found what i was refering too:


Workout A

Squat 5x5
Bench Press 5x5
Inverted Rows 3xFailure
Push-ups 3xFailure
Reverse Crunch 3x12



Workout B

Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/chin-ups 3xFailure
Prone Bridges 3x30sec

how does that look to everyone? Inverted Rows could be replaced by Barbell Row 5x5 as listed on other versions of the program


and one more very "stupid" clarification, 5x5= 25 total reps for that excercise

reverse crunches and prone bridges are a waste, you're already squatting should be enough..

you could add dips in workout A as well

anyone here familiar with envision fitness?

thats it?

:troll:

Kinovea - Video Analysis Software for Sports

Awesome program to check your bar path in form videos.

Love the way he explains anatomy and how it relates to lifting. Thats something Ive always spent a lot of time thinking about and working with. Use your muscles in the directions they were intended.

I just did arms today but I look forward to trying that 'throwing' technique next time. I do my skull crushers to behind my head with an ez curl bar already

Strykn we cut at the same time and eat the same things
Tho u can lift more now :(
We should have a last day cut show off pic :)
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I almost ripped a fucktard's head off today at the gym. I was benching today and as I was about to lockout 315lbs, two ducking new years resolutions skinny fucks walk by and bump the edge of the bar away from me. 315lbs came crashing down on my fucking rib cage. Good thing my spotter lifted that shit off me or I would of been in serious pain. I then started to fucking bitch at those guys. They just fucking stared at me like I was crazy or something and to piss me off even more, one of the guys said oh sorry engrish not good. As they were skinny Asian fucks, I started a new bitch session in Chinese at them and I ended off my rant with something along the lines of if I see you guys anywhere near me when I'm working out I will choke you to death. I then continued on and destroyed the rest of my workout.

/rant
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http://i3.kym-cdn.com/entries/icons/...23/untitle.JPG


Pic after celltech :fullofwin:

honestly if it wasnt for the beta alanine and creatine id be weak shit right now lol

and rrxtar i was talking about shoulder pressing </3 :(

I'd be raging too. Your ribs alright?

for the 5x5 you have it all wrong. Let's say you go gym 3 times a week as it says

so lets say you do monday wednesday and fri. Let's say you begin with 45lbs squats. This is how your workout will look like for the 3 days you go for squats.

monday

5 x 45
5 x 45
5 x 45
5 x 45
5 x 45

wed

5 x 50
5 x 50
5 x 50
5 x 50
5 x 50

fri

5 x 55
5 x 55
5 x 55
5 x 55
5 x 55

and its the same for everything else. You don't add 5 lbs after every set, you add 5lbs after every DAY

The more I hear stories like this from you guys (and it seems to be every day) the more I appreciate my gym :fullofwin:

Keep the stories coming :fullofwin:

Browsing through RS I have discovered that this thread is pretty much the exact opposite of this one. Look at the shit that goes on there, and the pictures people are posting, of dudes with the bodies of skinny women. :fuckthatshit:

oh shit serious? ha ok glad i asked....i definetly need to up the starter weights then

thanks alot

You can add other excercises at the end of your workout so long as you are fully recovered by next workout. When you start lifting really heavy you won't need anything else. I did Strong Lifts for a year and my strength went up dramatically.

When would be a good point to stop programs such as stronglift
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not exactly about weights but....is it normal to get sick when you cut weight lol?? everytime i cut i get sick. started beginning of the year at 177 ish now at 168 and still need to lose a few more pounds for next week.

ok fair enough

what sort of additional excercises would you add?

i've never done squats or deadlifts for any significant amount of time so i don't really know how it's going to affect my development

i guess i'll see how the first week or so goes before starting to add anything else


what are your thoughts on this list? remove or add anything?

Workout A

Squat 5x5
Bench Press 5x5
Inverted Rows 3xFailure
Push-ups 3xFailure
Reverse Crunch 3x12

Workout B

Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/chin-ups 3xFailure
Prone Bridges 3x30sec

Sounds familiar! Had some dumbass resolutioner hit my arm when I was incline pressing 90 dumbbells with no spotter. Lost control of it and had to throw it away. Fucking dangerous. I tore a strip off him too and have never seen him since :ilied:

when you feel like you have enough strength
no it's not normal, you getting enough vitamins?
remove crunches and prone bridges, i do my bb rows 5 reps too

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blkgsr: I added tricep dips to workout A but otherwise did everything as posted. I still did crunches and prone bridges and when it got easy I tried variations to make them tougher. Such as prone bridges on two medicine balls and a bosu ball under my feet.

I did inverse for a while but quickly switched to barbell row 3x5.

As for how long? I would keep doing it until you stop making gains. Then you can switch to 3x5 and 1x5 if you want, or another program completely. I am doing what berz suggested a while back which is alternating between barbell and dumbell excercises each week. (eg one week dumbell press and the next time bench press)