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5x5 and other stories
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01-10-2013 12:12pm#1Just started 5x5 today, completely from scratch.
Squats
20kg x 5 (x5)
Such a struggle, I've never been in a squat rack before and at a measly 5"1 I could barely reach the barbell.
Have a new plan for next time though, so hopefully this will not be an issue.
Benchpress
20kg x 5 (x5)
This was a breeze, still felt like I was working hard but enjoyed it. Last set was a bit harder.
Barbell Row
30kg x 5 (x5)
Need to sort out my form. Otherwise, it was okay.
Stretched for around 10 minutes at the end, all in all happy with how everything went.
Tracking everything I eat at the moment, struggling to get the right amount of everything each day, but it's a vast improvement. Cut down sodas, stimulation drinks, etc, still feeling crappy coming down from all that sugar but hopefully I'll be adjusted by the end of the month.1
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So my last workout was two days ago, and I'm still absolutely destroyed from it.
Had to push today's workout until tomorrow, realised it just wasn't happening when I could barely do my 2km cycle to college.
I was wondering if anyone could give me any tips for getting over this soreness quicker, and maybe a nice stretching routine for after a workout, I'm beginning to think I did not stretch enough after mine.0 -
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The muscle soreness will subside after a few weeks. DOMS is always worst when doing exercises for the first time, especially if your starting from scratch. I'd try to avoid pushing back workouts unless the pain is very bad. Sometimes once you warm up and get going you find that it's not as bad as you thought.
Have you got a foam roller? Doing some foam rolling on your recovery days may help with the soreness.
Oh well that's good new at least. I really didn't want to push back today's workout, but I could barely walk down the stairs this morning, or lift my leg high enough to get onto my bike, so I opted for a morning of study instead.
I do not, but might look into getting one as I've heard great things about them around this forum.runawaybishop wrote: »Doing more squats can help a bit, there not a lot you can do though once you have them. You'll not get them as bad again thoguh if that's any consolation
Well that's a relief!0 -
+1 on not pushing back workouts. Even if I'm crawling in the door, once I get the first few sets over with the legs start to loosen up. Also, make sure you are eating enough. You are just staring you so you should be making all kindzz of n00b gainzzz so make sure to eat lots, sleep lots, foam roll lots and stick to the programme.....lots
Will do. I'll keep this in mind for next week, will definitely just push through the pain. Will be back to the gym tomorrow morning, and then hopefully I'll get another session in on Sunday, even though I'll have a six-ish hour hike that morning.
Also I was wondering if anyone thinks the 5x5 programme is slightly unrealistic for someone who has just started lifting. So far the barbell row and bench press have gone fine, but the 20kg squat on the first day was a real challenge for me, and apparently by the end of this programme I'll be squatting 100kg?! I'm 54kg, and a pretty small girl at 5"1, do you reckon this is actually achievable, considering I could barely hold the Olympic barbell? I'm going to follow the programme anyway, going up by 2.5kg every workout, but lacking confidence in being able to do that with the squat.0 -
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awesomelakes wrote: »Will do. I'll keep this in mind for next week, will definitely just push through the pain. Will be back to the gym tomorrow morning, and then hopefully I'll get another session in on Sunday, even though I'll have a six-ish hour hike that morning.
Also I was wondering if anyone thinks the 5x5 programme is slightly unrealistic for someone who has just started lifting. So far the barbell row and bench press have gone fine, but the 20kg squat on the first day was a real challenge for me, and apparently by the end of this programme I'll be squatting 100kg?! I'm 54kg, and a pretty small girl at 5"1, do you reckon this is actually achievable, considering I could barely hold the Olympic barbell? I'm going to follow the programme anyway, going up by 2.5kg every workout, but lacking confidence in being able to do that with the squat.
Its a good program to start off with - big compound movements with linear progression. You will eventually stall though but before you do you will be surprised by how fast your body adapts assuming you are eating right.0 -
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The cycling to college should help with leg DOMS so that's good. I always try take the dog for a good long walk the day after Leg Day... also, what everyone else said - eat plenty, drink plenty of water & get lotsa sleep.
Enjoy! 0 -
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Workout B today:
Squats 5x5 (22.5kg)
Still feeling fine with these. Although I looked like a right idiot with two 1.25kg plates on the barbell. I'll film them on Sunday to see if my form is okay and if I'm squatting low enough.
Overhead Press 5x5 (12kg)
The programme says to start with an empty barbell, but jeez I can barely lift 20kg off the rack never mind put it over my head! Going to progress slower with this one, hoping to go up 2kg every week. Found it tough enough at 12kg, but I'll give it a go anyway.
Deadlift 1x1 (40kg)
Read the programme wrong, was supposed to be 1x5! Definitely would have been able to do it.
So tomorrow is a day of mountain biking, heading down to Limerick with my college. I'll pray for no leg DOMs tonight. 0 -
Another thing I'm going to take note of.
Got my BF% measure the other day, I've always been around 20-22%, but according to the measurements taken on the 9th of October I'm at 24.4% now. Trying to get down to a leaner 17% before my 20th birthday (March). Going to check BF% once a month now, and have cleaned up the diet a fair bit in the past week. Or at least I think I have. 0 -
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Alf Veedersane wrote: »Go back to the same person that took the BF measurement next time you want to see progress. Better to see the relative progress. But if you keep doing what you're doing you'll be that much better all round anyway. I wouldn't worry too much about BF. It's sometimes useful but if you feel better and you can do more and I guess if you think you look better, then that's the bottom line. Keep up the good work :-D
My gym actually has this machine that members can use, but I'm trying to go back around the same time monthly just to see.
Not worried too much about it, using it more as an indicator to see if I'm actually eating well, I've never been too great with tracking calories or macros. But thanks, hoping to see some consistent progress for the next while! 0 -
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Workout A today:
Today was all about correcting forms (mostly on the squats) so I just used an empty barbell.
Squats 5x5
Really struggling to not lean forward too much. Will be meeting with a gym instructor to help fix this problem tomorrow.
Barbell Rows 5x5
I accidentally faced my camera towards a wall when I was recording these (d'oh ) but I think the went fine with the 20kg.
Bench Press 5x5
These felt and looked okay, but I'll definitely look at a few videos of people doing these just to have a comparison.0 -
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Never got to go climbing tonight, had a lovely trip to the doctor instead. :rolleyes:
Back in the gym this morning though, starting week 3 of 5x5.
Workout A:
Squats 2x5 (20kg) and 3x5 (25kg)
I think my form is right, or better at least. On Friday I will have the camera in to check this out. Not feeling very confident of my squats at the moment after I realised how poor my form was.
Bench Press 6x2 (27.5kg) and 2x5 (25kg)
Half bodyweight bench yess. Even though I had to take it in sets of two. And couldn't even get my full 25 reps for it. Still feeling good about it though. Very nearly failed the last press on the 2x5 (haha almost crapped myself when I couldn't get the bar back up), but just about made it.
Also noticing how light the 20kg warm up is now, when compared to 20kg being the most I could lift two weeks ago.
Barbell Row 5x5 (25kg)
No issues here, think going up by 2.5kg will be tough on Sunday though.0 -
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Kelly Starrett has a brilliant youtube page here which has over 500 videos of mobility WODs. He recommends getting
1. Foam Roller
2. Lacrosse balls (I find a single hockey ball does the trick here)
3. Resistance bands (like the ones discussed here, I went for the green and red ones from D8 fitness)
You said you are on board with the foam roller so I will skip that one (Would just add to get the grid foam roller if possible, not the cheap knockoffs as they wont last you long, recommendations for good foam rollers here)
The hockey ball is good for getting into those areas where your foam roller cant reach such as your scapula. its also good for applying pin point pressure to trouble area. for me, this entails rolling my calves with the hockey ball and sitting on it with one cheek of my gluteus maximus and rolling the crap out of it. I also roll it up and down my quads while watching telly in the evenings.
The resistance bands are good for stretching your hips, glutes and hamstrings. you can also use them to assist with pulls ups and dips if you want.
That is an outline of the three main pieces of mobility equipment, you can do without the resistance bands for now if you want. I would also recommend Kelly's book "becoming a supple leopard" but you will get loads of info to get started from his youtube page.
One of the great things about the mobillity stuff is that you can do it anywhere. You should be doing relevant mobility/foam rolling stuff prior to each workout but you can also do foam rolling/hockey balling for a few minutes every day.
Another long winded answer to a simple question 0 -
Kelly Starrett has a brilliant youtube page here which has over 500 videos of mobility WODs. He recommends getting
1. Foam Roller
2. Lacrosse balls (I find a single hockey ball does the trick here)
3. Resistance bands (like the ones discussed here, I went for the green and red ones from D8 fitness)
You said you are on board with the foam roller so I will skip that one (Would just add to get the grid foam roller if possible, not the cheap knockoffs as they wont last you long, recommendations for good foam rollers here)
The hockey ball is good for getting into those areas where your foam roller cant reach such as your scapula. its also good for applying pin point pressure to trouble area. for me, this entails rolling my calves with the hockey ball and sitting on it with one cheek of my gluteus maximus and rolling the crap out of it. I also roll it up and down my quads while watching telly in the evenings.
The resistance bands are good for stretching your hips, glutes and hamstrings. you can also use them to assist with pulls ups and dips if you want.
That is an outline of the three main pieces of mobility equipment, you can do without the resistance bands for now if you want. I would also recommend Kelly's book "becoming a supple leopard" but you will get loads of info to get started from his youtube page.
One of the great things about the mobillity stuff is that you can do it anywhere. You should be doing relevant mobility/foam rolling stuff prior to each workout but you can also do foam rolling/hockey balling for a few minutes every day.
Another long winded answer to a simple question
Thanks for that! As someone who is completely new to all of this you're answers are really helpful. Will definitely look at getting this equipment in the next few weeks.0 -
Workout B today:
Squats 2x5 @ 25kg, 3x5 @ 30kg
Couldn't record, didn't have the handy squat rack in the corner today. Felt good, although the 30kg was a bit tough. Focusing a lot of not letting my knees go in, keeping my chest up, and leading with my hips. Hoping I'll get the hang of it all soon.
Deadlift 1x5 (60kg)
Got the first four reps fine, it was tough but got them all done. Had to repeat the fifth one three times, until it was perfect. One of my hands kept slipping. Haha I swear I felt like a lion whose ripping apart a gazelle and simultaneously giving birth to Jesus Christ when I got that last rep in. Had a huge smile on my face, even though the lads deadlifting around me all had a 60kg warm up.
Overhead Press 4x5 @ 8kg, 1x5 @12kg
I've been doing it wrong noooo. Dropped weight, fixed form, and it was still tough as hell. Definitely my least favourite exercise. 0 -
awesomelakes wrote: »Workout B today:
Squats 2x5 @ 25kg, 3x5 @ 30kg
Couldn't record, didn't have the handy squat rack in the corner today. Felt good, although the 30kg was a bit tough. Focusing a lot of not letting my knees go in, keeping my chest up, and leading with my hips. Hoping I'll get the hang of it all soon.
Deadlift 1x5 (60kg)
Got the first four reps fine, it was tough but got them all done. Had to repeat the fifth one three times, until it was perfect. One of my hands kept slipping. Haha I swear I felt like a lion whose ripping apart a gazelle and simultaneously giving birth to Jesus Christ when I got that last rep in. Had a huge smile on my face, even though the lads deadlifting around me all had a 60kg warm up.
Overhead Press 4x5 @ 8kg, 1x5 @12kg
I've been doing it wrong noooo. Dropped weight, fixed form, and it was still tough as hell. Definitely my least favourite exercise.
Fair play on going over the BW for the DL. Don't worry about what others are lifting around you cause they're sure not looking at what you're lifting
Keep it up.0 -
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Been dreadful at logging lately.
But here's a few changes I've made:
-Squat has gone up from 30kg to 40kg with no knee pain.
-Deadlift has gone from 60kg with poor form to 65kg with better form, although I'm a bit disappointed with only a 5kg increase.
-Benchpress has plateaued at 32.5kg, which I'm fine with because I've neglected this and focused more on push ups for the past while.
-Have changed my routine from 5x5 to something Hanley wrote up because I found I was getting stuck on weight a fair bit going up 2.5kg every session with the 5x5. Going to take it a bit slower ad steadier from now.
Just about to place an order with D8 Fitness as well, about to get a foam roller and some bands.
A few things I'm hoping to get done by Christmas:
- Squat BW (50kg)
- Deadlift 70kg
- Benchpress 35kg (really struggling with this one so I thought I'd make the challenge easy enough)0 -
Just back from the gym.
Workout A
Did some stretches, worked on mobility for 15ish minutes.
Squats 5x5 35kg
Did inverted rows in between. Found the squats hard enough, but kept the form tidy. For the last few sets I'm not sure if I was going low enough each time, will focus on this in my next session. I also think I'm flaring out my elbows a bit, will work on this too.
Inverted Rows 5x5
Felt great, definitely need to significantly lower the bar next time.
Push Ups 5x8 (with two 25kg weights underneath)
Still can't do a full push up for this many reps, so I just go down until my chest hits the top 25kg weight on the floor. Hoping to drop down to just one 25kg weight by next week, but we will see. Did deadlifts between this.
Deadlifts 5x3 50kg
Dropped down to 50kg instead of my usual 60kg, felt pretty fúcked at this point and would not have gotten all my sets in. The last set was pretty crap, lots of rest in between and I had to redo the last rep 3 times until I was happy with it. Arse could have been a bit lower during the lift too but kept my chest up and really felt it in the hamstrings so form must be improving.
Plank 2x45secs
Absolutely fúcked at this point. Longest session I've ever done, possibly in my life. Want to work my way up to doing 5 sets of 45 seconds over the next few weeks, then I'll work on increasing the time.
Ended the session with some yoga stretches, then took the uphill cycle home because I was so full of energy (and also because I got a new bike and it's pretty unreal).
NOW the real work starts.
My damn diet, finding it so hard to not do the usual student thing and order in or just cover some pasta with cheese and call it a meal. But I really have to control this for both fitness reasons and medical reasons, so I'm going to start logging daily how much protein, carbs and fat I should be eating, and how much I'm actually eating. Here's today so far:
Protein: 99/120
Carbs: 132/100
Fat: 65/60
[well balls ]
Aiming for around 1,500cal a day, hoping to increase in the future but for now this is enough of a struggle as it is. 0 -
Just got a foam roller, bands and a lacrosse ball.
Was hoping I'd be able to bring the foam roller to the gym but it is huge so looks like it'll be just for home use, will update how I got on with the lot tomorrow after my gym session.
As for kcals, protein, carbs and fat today the answer is just not enough and never again will I ever try to do an assignment all day on just two cans of red bull ever again. Ever. Feeling crappy. :rolleyes:0 -
Workout B today:
Deadlift 5x5 40kg
Had to put down all my weights today, physically couldn't get the 5x5 with 50kg. Feeling a bit disappointed but I'm going to put it down to having an off day and the fact that I've never done 5x5 with deadlifting.
Push Ups 5x5
I think I'm getting better with these, could bring the chest down a bit more today.
Squats 5x8 25kg
Really struggled doing sets of 8 with these, so I put the weight right down. Next time I do 5x8 I think I will put it up though.
Inverted Rows 5x8
Did these between the squats, felt fine but the last set was a bit tougher than I thought it would be.
Plank (RKC) 3x15secs
Could have probably gotten the 5 sets I was supposed to do but laziness took over.
Ended this session with some more mobility work, some yoga stretches and some really awful foam rolling. Going to look up how to actually use a foam roller today because I had no idea what I was doing.0 -
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