If the bar ain't bending...

brianthebard · 27-05-2010 4:03pm

westside for skinny bastards ftw! I think you'd have a lot of fun on it. However if you want to do stronglifts I guess it mainly depends on what weight you start at.

Magic Eight Ball · 27-05-2010 5:05pm

Molly wrote: »

I see you did 80Kg for 5x5 recently but what's your max squat at? There's plenty of people doing stronglifts with relatively big numbers. If you're going to do it don't start off too high though.

The last time I tested my 1RM it was 110kgs. I figure I could start at 70 and work from there.
Maybe even adding the weight weekly as opposed to every workout.

brianthebard wrote: »

westside for skinny bastards ftw! I think you'd have a lot of fun on it. However if you want to do stronglifts I guess it mainly depends on what weight you start at.

I looked at WSFSB a few months back and didn't like it. I dunno, not really big on spilt training.
I enjoy the volume of 5x5 I guess.

Cheers for the feedback lads.

d'Oracle · 27-05-2010 7:54pm

Magic Eight Ball wrote: »

I'm seriously thinking about running stronglifts for 6 to 8 weeks. But with my numbers the way they are I don't think I could handle increasing the weight on the squat every workout. Maybe the advanced program might be worth looking at.

Anyone?

Do something proper.
Like 5/3/1, Texas Method or Bill Starrs. Something that was designed by someone who actually knows something about strength training. Rather than a half assed rip off novice programme marketed to the hilt by some random belgian charlatan.

Or ask Transform to give you a more strength orientated programme. Seeing as he probably knows more that that Medhi chap.

Magic Eight Ball · 28-05-2010 2:24pm

Front Squat (70kgs)
5reps x 5sets

Overhead Squat (drop set)
20kgs - 10reps

Weighted Olympic Ring Dips
BW + 15kgs - 5reps x 5sets

Parallel Bar Dips (drop set)
BW - 10reps

Weighted Chins
BW + 15kgs - 5reps x 5sets
BW - 10reps (drop set)

Machine Hamstring Curls
Plate 7 - 8reps
Plate 7 - 8reps
Plate 8 - 8reps
Plate 8 - 8reps
Plate 9 - 8reps

Cable Crunches (plate 15)
15reps x 3sets

Side Bends (28kg Kettle Bell)
15reps x 3sets

Finished up with 20 box jumps and some skin the cats on the rings.

cardio,shoot me · 28-05-2010 3:38pm

you should be working!

i remember i tried doing skin the cats before, scared the life out of me

Magic Eight Ball · 28-05-2010 4:42pm

cardio,shoot me wrote: »

you should be working!

i remember i tried doing skin the cats before, scared the life out of me

Scared the living ****e outta me as well the first few (hundred) attempts! :pac:

Magic Eight Ball · 28-05-2010 4:52pm

d'Oracle wrote: »

Do something proper.
Like 5/3/1, Texas Method or Bill Starrs. Something that was designed by someone who actually knows something about strength training. Rather than a half assed rip off novice programme marketed to the hilt by some random belgian charlatan.

Or ask Transform to give you a more strength orientated programme. Seeing as he probably knows more that that Medhi chap.

Meh, I don't see how you can dismiss stronglifts so easily when it's proven it worth to so many people.

I looked at texas method a while back but it's to close to 531 for me.

Think I've figured out a suitable programme that should keep me happy for a while. I'll wait and see if it makes sense on paper.

I mainly do my own programming anyways. Get my assessments and technique check ups from Transform.

cardio,shoot me · 28-05-2010 4:59pm

do what i do, coan philipi and then arse around for everything else!

d'Oracle · 28-05-2010 5:14pm

Magic Eight Ball wrote: »

Meh, I don't see how you can dismiss stronglifts so easily when it's proven it worth to so many people.

I looked at texas method a while back but it's to close to 531 for me.

Think I've figured out a suitable programme that should keep me happy for a while. I'll wait and see if it makes sense on paper.

I mainly do my own programming anyways. Get my assessments and technique check ups from Transform.

Has it?
Its a linear progression they all work to some effect.
I just think the exercise selection is silly.
Why not do a row or pullups on workout A instead of a load of assistance work?
Why do pullups after deadlift, when your back should be fatigued?

Anyway, why are you looking to start a novice progression when you can pull over twice your bodyweight?

And if you do your own programming, why would you decide to do take the programme of some nobody?

Scuba Ste · 28-05-2010 6:02pm

Magic Eight Ball wrote: »

I looked at texas method a while back but it's to close to 531 for me.

Not at all. Squat 5x5 Monday, 2x5 lightweight Wed and a heavy triple, double or single Friday. You can fit other lifts into that template too except maybe the deadlift which is usually kept to just a heavy set on Friday.

Never liked the look of stronglifts either, looks a bit gimmicky. I'd say for your strength and experience its gonna give your limited results.

Sangre · 28-05-2010 6:38pm

Magic Eight Ball wrote: »

The last time I tested my 1RM it was 110kgs. I figure I could start at 70 and work from there.

Any reason you think your DL is substantially ahead of your squat? Have you always just focused more on your DL? I'm sure you have the strength to get that number up easy enough.

Magic Eight Ball · 28-05-2010 8:42pm

Sangre wrote: »

Any reason you think your DL is substantially ahead of your squat? Have you always just focused more on your DL? I'm sure you have the strength to get that number up easy enough.

It's got to do with my squat technique when I lift heavy. I know I could squat well over 110 if I sorted out the problems but I'm not entirely sure what the problem is. I might try video my squat and post it up.

COH · 28-05-2010 10:40pm

Magic Eight Ball wrote: »

It's got to do with my squat technique when I lift heavy. I know I could squat well over 110 if I sorted out the problems but I'm not entirely sure what the problem is. I might try video my squat and post it up.

I'll give you a hand with your squats if you want. I'm there 5 days a week anyway just let me know when you're heading up to lift heavy

Magic Eight Ball · 29-05-2010 9:41am

Scuba Ste wrote: »

Not at all. Squat 5x5 Monday, 2x5 lightweight Wed and a heavy triple, double or single Friday. You can fit other lifts into that template too except maybe the deadlift which is usually kept to just a heavy set on Friday.

Never liked the look of stronglifts either, looks a bit gimmicky. I'd say for your strength and experience its gonna give your limited results.

Cheers, I must look over texas method again so. I just remember it being very similar to 531.

Magic Eight Ball · 29-05-2010 9:44am

COH wrote: »

I'll give you a hand with your squats if you want. I'm there 5 days a week anyway just let me know when you're heading up to lift heavy

Cheers man, I'd really appreciate it if ya cast an eye over it alright.

d'Oracle · 29-05-2010 10:52am

Magic Eight Ball wrote: »

Cheers, I must look over texas method again so. I just remember it being very similar to 531.

Its realllllly not.

http://startingstrength.wikia.com/wiki/The_Texas_Method

Magic Eight Ball · 31-05-2010 2:10pm

Squat (85kgs)
5reps x 5sets

60kgs - 10reps (drop set)

Cable Row (170)
5reps x 5sets

Overhead Press (40kgs)
5reps x 5sets

Weighted Dips (20kgs)
5reps x 5sets

25kgs - 5reps (drop set)

Cable Crunches (16 plates)
15reps x 3sets

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Rings to finish (L-sits, Front lever tuck pull-ups and skin the cat)

Magic Eight Ball · 01-06-2010 2:43pm

Bodyweight Deadlift (75kgs)
24" Box Jumps
Push-ups
21 - 15 - 9

Time: 5:38

Deadlift Bleep Test (Bodyweight 75kgs)
15 minutes. (120 reps total)

500m Row- 3 Rounds.

Deadlift bleep test was savage. I collapsed with the bar after 14 reps with something like 6 seconds left. I somehow managed to get back up and grind out another 15 reps with seconds to spare.

Squat bleep test next..

G86 · 01-06-2010 3:19pm

Magic Eight Ball wrote: »

Deadlift Bleep Test (Bodyweight 75kgs)
15 minutes. (120 reps total)

Deadlift bleep test was savage. I collapsed with the bar after 14 reps with something like 6 seconds left. I somehow managed to get back up and grind out another 15 reps with seconds to spare.

Squat bleep test next..

Deadly going!!!!!!:D

I'm sooo trying this when I'm all fixed:pac:

itsallaboutheL · 01-06-2010 4:00pm

Magic Eight Ball wrote: »

Deadlift Bleep Test (Bodyweight 75kgs)
15 minutes. (120 reps total)

Dude,

You're off your head.

Sincerely,

L.

brianthebard · 01-06-2010 4:04pm

+1.

Magic Eight Ball · 01-06-2010 4:29pm

itsallaboutheL wrote: »

Dude,

You're off your head.

Sincerely,

L.

brianthebard wrote: »

+1.

Meh..

:D:D

brianthebard · 01-06-2010 4:49pm

Fair enough we/I were having a laugh earlier, but in all seriousness I don't see the point of the beep test? Your max is about 170 or something isn't it?

Magic Eight Ball · 01-06-2010 4:57pm

brianthebard wrote: »

Fair enough we/I were having a laugh earlier, but in all seriousness I don't see the point of the beep test? Your max is about 170 or something isn't it?

180. I was doing the bleep test more as a met-con/endurance type workout.
+ It was hella fun. :pac:

VIS VIRES · 01-06-2010 5:34pm

Magic Eight Ball wrote: »

Deadlift Bleep Test (Bodyweight 75kgs)
15 minutes. (120 reps total)

I have to give this a go..

cardio,shoot me · 01-06-2010 6:37pm

id give it a go but i get a pump doing deadlifts with just the bar. so...

Magic Eight Ball · 02-06-2010 1:48pm

Defo give it a go lads. I'm gonna try it again before the end of the month with 100kgs (because I hate myself like that)

itsallaboutheL · 02-06-2010 1:51pm

Magic Eight Ball wrote: »

Defo give it a go lads. I'm gonna try it again before the end of the month with 100kgs (because I hate myself like that)

Does your form not disintegrate?

It sounds like a whole lot of risk for minimum benefit.

Magic Eight Ball · 02-06-2010 1:53pm

Front Squat (70kgs)
3reps x 5sets

Wide Grip Pull-ups (slow & strict)
8reps x 5sets

Bench Press (70kgs)
5reps x 5sets

Back Extensions
BW + 10kgs
10reps x 5sets

Cable Crunches (15 plates)
20reps x 3sets

Rings to finish (L-sits & skin the cat)

Wanted to do weighted pull-ups but couldn't find the weights belt.. next time.

Magic Eight Ball · 02-06-2010 1:57pm

itsallaboutheL wrote: »

Does your form not disintegrate?

It sounds like a whole lot of risk for minimum benefit.

Not with 75kgs it didn't. (I'm always careful with my deadlift form) I could have gone for the 16 reps but I knew I'd probably compromise my form at that point so left it.

If the bar ain't bending...

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