that's probably bad technique iDk.. don't let it deter u.. as long as u follow everything accordingly and exercise caution.. all should be good..

weight should be increased really slowly.. and the big 3 should not be fooled around with.. it must be taken seriously.. only use weight that u can honestly handle.. don't let ego get to your head and cause u injury as it's not worth it at all..

squat, dead and bench conservatively.. if u feel u can't handle it for god sakes lower it! i hate ppl who can't make the weight but go for it for the sake of face!

pizzaboy!! you're doing the 5x5!! great!! haha.. i knew darklight was gonna intro it to someone.. he asked me to convince him to try it too(vain pot).. i've been running the 5x5 for a year now.. and have made great gains from it.. strength wise i gained a hell lot too..

and i notice you're doing alot of extra work too.. in the 5x5 madcow stated not to f*ck with it.. just stick to whatever it says in the template and nothing else.. at least until u've run it 2-3 cycles consecutively.. with deloads in between of cuz..

and i also noticed u're doing front squats? i don't know whether you're doing M-W-F or T-T-S.. cuz the first day is supposed to be a new PR for full oly ATG squats.. front squats can be done on deadlift day where the load will be much lighter..

oh ya.. get rid of the tri extention and DB overhead press.. you'll burn yourself out before week 5.. trust me.. the volume will be enough to kick your ass in week 6.. ask darklight, he's having trouble now..

u can do pullups, chinups, or dips instead.. and do abwork on deadlift days and saturday.. do hyper extentions(for lower back) on non deadlift days too..

follow what madcow has layed out and u won't regret it..

ask if u have any questions.. i'm quite familiar with the program..

shrugs and calf raises are body building stuff.. the purpose of this program is for strength and size gains.. pls respect it..

and the reason for abs and hyper extension is to strengthen your core.. if u realise, all the lifts in the 5x5 are compound lifts.. u won't find ANY iso stuff there.. thus recruiting alot of your core... u want to squat 100kg? deadlift 140kg? strengthen your core and all will come in due time..

why is core so important? the core is your centre of gravity, and all the lifts there heavily depend on it.. u need your core to be able to sustain that weight when u recover from a squat.. much less balance it over your shoulders.. u need core so that your upper body doesn't collapse on u when u deadlift off the floor.. and without a strong core, u won't be able to deadlift heavy with correct form..

so the next time u think sit ups are stupid, think again..




they actually are.. lol..

here's a way to do killer crunches.. if ur gym has a decline bench USE IT! get in to position on the decline bench and lie down. slowly raise your upper body till u reach top and come back down.. stop mid way for 3-5 secs.. if u can do 10 reps without panting, use DB or plates to add weights!

no decline bench? use a swiss ball or medicine ball or whatever u call it..

and don't even think that sit ups or crunches is useless when u can see your abs.. u may be able to see your abs.. but i bet my fat belly of mine is stronger than yours.. haha!

hyper extensions too.. they're for the lower back and hamstring.. do them on first day and last day.. weighted if possible..

This post has been edited by carlsuen: Sep 6 2006, 03:31 PM

http://maxtalk.com.my/forum/viewtopic.php?t=582

yes.. what darklight says is correct.. u can add overhead press(OHP).. but using barbells.. and on another day..

that link there is the actual layout..

http://www.elitefitness.com/forum/showthread.php?t=448271

here's my journal when i ran it last year.. maybe u could use it as a reference? though it wasn't exactly a long an successful run..

ask if u have more questions.. can't seem to add u on msn man.. wonder y?

well generally it is very hard to do both.. lose fat and gain muscle at the same time.. but if u start to lift heavy, do cardio on your off days, and clean up your diet.. i don't see why u can't achieve it.. it's how badly u want it and what u are willing to do to see the results..

oh ya.. pizza boy.. u might also wanna consider labelling your workouts by weeks and days..

example..

week 1 day 1.. week 1 day 2.. week 1 day 3.. week 2 day 1.. etc etc etc..

i'd like to ask.. what kind of results do u expect from doing sit ups?

omg.. malaysian potato.. i think we need to sticky up a

"SIT UPS WON'T GET U ABS THREAD!!!"

crystal_kit85.. diet and cardio will get u there.. not sit ups..

great job dude!! i'm rather exited to see another fellow malaysian do this program!! u won't regret this man.. i GUARANTEE U!!

oh ya dude.. squats and incline bench are supposed to be 3 set of 5 reps of the SAME weight!! omg.. did u take a look at my journal!?! pls briefly go thru it.. u will learn alot and save time on error.. spend 20 mins going thru better than waste 2 days..

deads working up to a top set of heaviest 5 reps.. same with military press too.. add the pullups on workout A if u want, or u could do dips instead as workout B already has chinups..

just a suggestion..

and add weight to the abwork when possible..

go go go!! really healthy competition here.. hehe.. but remember not to let the ego overtake u.. if the weight is too heavy.. never attempt it!!

man i gtg sleep now.. lifted 3 hours ago.. chiao..

told ya.. hehe..

lol.. dude.. u could ask darklight man.. he can answer to u anytime too.. anyway, whats up?

wow.. u sure bench alot for your current stats.. just a check on your bench form..

is the bar touching your nipple area? that's just a guideline obviously.. and remember to tuck your elbows in and not flare it out..

yala.. i said that area ma..haha! cuz touching the nipple area will guarantee that u keep your elbows tucked in ma.. someppl touch their upper chest and end up putting their shoulders and rotator cuffs at risk..

if u think it's nothing than instead of adding 2.5 kg per workout, try adding 5kg per workout then.. until when u are unable to sustain the 5kg per workout, u switch back to 2.5kg per workout then.. as a beginner to progressive loading, u'll reap the benefits of it maximum!!

FYI.. this guy is NOT on roids!! his story is famous!! it shows his sheer dedication and again validates the fact that body builders are made in the kitchen!

y were the weights unbalanced?!?! if it's too heavy for u to lift of with proper form, then i suggest lowering it.. if not u're looking for trouble in the future..

and onthe front squat, do u use a clean grip?? or a crossed arm position?

on the deads.. try to get the same weight.. as an imbalanced bar might lead to injuries.. if not pls complain to the gym owner or switch gyms..

cross arm front squat is fine as long as u're fine with it.. have u tried the clean grip? as in olympic style.. they're more stable IMO.. they don't roll around..

just give him the blank look like he's from another planet and u have no idea what in the world he's talking about!!

haha!!

yeah.. wth is the flag??!!