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retsgip
willy wrote:
Query: regarding the extra exercises you're throwing in. Do you think as you move up to your PR you'll struggle to get recovery by throwing in those extras?

I actually was bored of the standard SL 5x5 coming from intensive training beforehand. I opted to add in extra work after my 5x5 workouts but kept it pretty minimal like small isolation stuff. Deadlift days would be back days. Overhead press days would be shoulder days. Bench days have extra chest workouts. Every day I worked grip strength. Friday (last day of before 2day break) would be psuedo-legday so I could recover by Monday. Saturday/Sunday I'd walk or jog. The results were actually fairly promising in both physique and PRs.

Just remember that you kind of have to throw out the old mindset of lifting your max all the time. It's not really a dated method, more like plain stupid. To get stronger you need to strength TRAIN. Not strength TEST. We're too busy trying to test our strength all the time. Back to basics. Work on form when it's light or you deload. Try and keep that good form as heavy as possible and deload when it fails. Don't matter if it's not your max.
Fork
willy wrote:
Malieus wrote:
Fork wrote:
willy wrote:
Have you thought anymore about weights? How about supplements?

Nope haven't gotten any further with it, just way too busy right now. In about a month i'll be ready to knuckle down and get on with it.

Fork looks great, just keep up what ever you are doing.

Last time I saw him in the flesh he was wearing some sort of dinosaur onesy, wasn't exactly form fitting ;)

Don't deny it, you couldn't keep your eyes off that sexy tail of mine.

They're both a bit hazy, but I thought we saw each other at The Scotto after the festival?
willy
What do you recommend for grip exercises Rets?

I'm a month into the Program and feeling fantastic. Exercise, fuck yeah.
retsgip
willy wrote:
What do you recommend for grip exercises Rets?

I'm a month into the Program and feeling fantastic. Exercise, fuck yeah.


I did a few things always. First is to always grip as hard as possible. It seems stupid but it builds strength. On deadlifts I always kept an overhand grip all the way up until my 1x5 and would do alternating just for strength. I shrug a lot because I love my traps and I do it in the squat rack with the safety bars at like a few cent below my fingers.

My crutch has always been my grip so that's why I work it. When I finally picked up 183kg I had to chalk up big time and my grip was still slipping at the top. So yeah. Grip harder. Hold heavier things for longer than it takes to do your lifts. Do it more often.
willy
Progressing well!

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I've reset back to 40kg on OP due to form concerns. I'm kidding myself that I can maintain a steady lower back and clenched glutes @ 45kg. Back to 40 and today hurt more than last weeks 42.5kg.

As an aside from the improvement in my strength, I'm finding myself enjoying the feeling of growth. I am starting to understand how people can become obsessed.
willy
In a moment of weakness I had a piece of chocolate cake at an employee's leaving party.

In other news. Still going 3 days a week! Squats are going well, bench is now going to be a struggle like OP. Barbell rows are fast becoming my favourite exercise. Why did I take so long to get into this?

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Fork
willy wrote:
In a moment of weakness I had a piece of chocolate cake at an employee's leaving party.

*gasp shock horror*

Gotta treat yourself some time mate.

I usually have an iron will when it comes to making the right decisions, but Stacey's been baking sweets every night for over a week and I've become a fucking sugar monster. When there's 10kg of chocolate and candy of every variety on the table in front of you for hours it's very fucking hard to not nibble.. then nibble some more..
retsgip
I've heard some great things about push/pull days but never really experimented with it myself. Honestly, I just do whatever feels good to me at the time, but I almost always squat or do some sort of leg exercise everyday. I always a full back day(pull) once a week, always have a chest day(push), and accessory work (both push and pull) day. Its just another way to break up a standard workout but I found my grip tends to go late in my workout and probably cant do a pull only day. As I get older(30), I find that lifting heavy but resting more between sets and between workouts seems to work better for me.

As for legs, there's really not much you can do with free weights that will totally bust your balls except for maybe a heavy kettle bell swing with a focus on the thrust more than anything. I really like lunges but I do those with small curl barbells because some of them go up to 40-50kg. Mostly I stick to super heavy squat 3-5 rep sets with big rests on my down time. Then I'll hit hack squats 3x10 or so, Good mornings 3x10 (light). Calves super light 3x15. If its a leg specific day you can do extensions and ham curls which would probably make you hate life the next day as thats a lot of fucking leg work. Just squatting almost everyday heavy at low rep 80% max or so seems to keep me going good.
Actus
retsgip wrote:
I've heard some great things about push/pull days but never really experimented with it myself. Honestly, I just do whatever feels good to me at the time, but I almost always squat or do some sort of leg exercise everyday. I always a full back day(pull) once a week, always have a chest day(push), and accessory work (both push and pull) day. Its just another way to break up a standard workout but I found my grip tends to go late in my workout and probably cant do a pull only day. As I get older(30), I find that lifting heavy but resting more between sets and between workouts seems to work better for me.

As for legs, there's really not much you can do with free weights that will totally bust your balls except for maybe a heavy kettle bell swing with a focus on the thrust more than anything. I really like lunges but I do those with small curl barbells because some of them go up to 40-50kg. Mostly I stick to super heavy squat 3-5 rep sets with big rests on my down time. Then I'll hit hack squats 3x10 or so, Good mornings 3x10 (light). Calves super light 3x15. If its a leg specific day you can do extensions and ham curls which would probably make you hate life the next day as thats a lot of fucking leg work. Just squatting almost everyday heavy at low rep 80% max or so seems to keep me going good.


What type of accessory lifts are you doing? I feel the routine I'm doing could really use some targeted shoulder stuff because I don't really hit them in any major way.

I'm new to lifting so I've been just sorta... Resting as long as feels good. Probably ends up being about 45 seconds to a minute. Lunges is a very good idea for me actually because I could use a bit more cardio involved stuff and I'm doing a fair bit of skiing at the moment, might grab some heavy db's tonight and do some small amount of reps. I was thinking maybe farmers walks too?

The leg day I've got going at the mo has ham curls, extensions and squats in it, I was a bit sore for a few days after. Don't see how it's possible that my 5rep max for squats is 85kg yet I can 10 rep 85 hammer curls without toooo much difficulty. :/
retsgip
I really stress my mind and body while lifting. I take 1.5-3 min breaks when I can. My main focus is completing the lift with good form and power so any amount of rest is great.

Farmers walks are great for grip strength and helps your legs feel that weight but i've never relied on it. Your squats are probably low because you lack either core, back strength, or maybe haven't locked down your form. It's also just a different motion and different muscle activation.

my accessory days:
shoulder press (heavy)
shoulder fly with different variations (mostly light)
light curls -- if you looked at my biceps you'd be able to tell I dont do curls at all
light triceps
calves (if i didn't do it that week yet)
burn out on cable fly
finish off with lots and lots core work which can take 30+mins

sometimes my accessory days turn into full body days. Activating sore muscles a little bit with some light exercise sometimes goes a long way for me with recovery.
Actus
I'm going to steal some of those accessory lifts. WTB late night gym session so I can unashamedly watch youtube form videos to learn how to lift :3

Now that I'm getting some consistency in my sessions I'm starting to see some progress. Very rewarding, ordinarily I'm there for a week, then off for 2, by the time I'm back, I'm at square one again.

It could definitely be form re: squats although I try to put form over all. It could -absolutely- be core strength because I'm like a coreless apple, I have no core.

Any reason for no bi's?
Bain
After completing Around the Bay in a day - 250km ride last week, I've decided that I want to do something a little more challenging.

I'll be entering into my first Cycling hill climb event next year. Its the Lake Mountain challenge and I've opted for the 160km course. This will require a lot more strength training than just riding the bike so I've decided to try out the Stronglifts 5x5 that willy is doing. Should I be successful on this one, I will enter into the 2016 3 Peaks challenge which is in the top 10 hardest hill climbs in the world.

Will report in on my progress over the coming months.
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