Nezzy's workout journal ( 5 x 5 )
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 Jun 26 2007, 09:52 AM, updated 19y ago
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#1
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Senior Member
844 posts Joined: Aug 2005  
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25/6/07
squats 1 x 5 82 1 x 5 102 1 x 5 122 1 x 5 143 1 x 5 163 bench 1 x 5 65 1 x 5 81 1 x 5 97 1 x 5 114 1 x 5 130 power cleans 1 x 5 51 1 x 5 64 1 x 5 76 1 x 5 89 1 x 5 102 hypers 2 x 5 20 kg sit ups 4 x 10 kg This post has been edited by nezzy: Jun 26 2007, 11:40 AM |
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Jun 26 2007, 10:50 AM
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#2
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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straight to the point?
no intro? lmao... where's ur loyal supporter bebee? |
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Jun 26 2007, 11:41 AM
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#3
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Senior Member
844 posts Joined: Aug 2005
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intro tak payah lar....
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Jun 26 2007, 11:45 AM
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#4
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Senior Member
1,368 posts Joined: Jun 2006
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after reading warm up in Max-OT way, i have question about 5x5.
in max-OT, every working set is maximal with 4-6 reps and the warmup set is minimum for acclimation. imo, besides the last set, the other sets in 5x5 are submaximal. it is some sort like to warm up the muscle for the last set. is it a waste of energy and time? i know 5x5 is a very effective program. i just want to learn  Added on June 26, 2007, 11:45 am QUOTE(nezzy @ Jun 26 2007, 11:41 AM) intro tak payah lar.... body statistic, how long u have been training, ur goal...   This post has been edited by T+1: Jun 26 2007, 11:45 AM |
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Jun 26 2007, 11:55 AM
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#5
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Senior Member
844 posts Joined: Aug 2005
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have been training for a year but recently slack betul
squats were previously 87.5kg 3 x 5 but now ican barely do 1 x 5 80 kg body stats not really sure, getting a bit fat recently the sub maximal weights imho allows me to concentrate on form for the earlier sets, kinda like getting the groove right before hitting the heavier poundages but the "proper" reason (i think) is that as ur poundages get progressively heavier it would not be possible for you hit ur 5 reps max for multiple sets .. |
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Jun 26 2007, 12:02 PM
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#6
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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QUOTE(T+1 @ Jun 26 2007, 11:45 AM) after reading warm up in Max-OT way, i have question about 5x5. its not a waste of energy or time. its called progressive loading, to maximize strength growth. in max-OT, every working set is maximal with 4-6 reps and the warmup set is minimum for acclimation. imo, besides the last set, the other sets in 5x5 are submaximal. it is some sort like to warm up the muscle for the last set. is it a waste of energy and time? i know 5x5 is a very effective program. i just want to learn http://www.geocities.com/elitemadcow1/5x5_.../Linear_5x5.htm read moar. |
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Jun 26 2007, 12:08 PM
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#7
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Senior Member
844 posts Joined: Aug 2005
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progressive loading doesnt necessarily mean ramping it up from one set to the next
for eg in Rippetoe u do 3 x 5 of the same weight but u increase it the next sesion (its still progressive loading) This post has been edited by nezzy: Jun 26 2007, 12:08 PM |
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Jun 26 2007, 01:19 PM
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#8
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Senior Member
1,368 posts Joined: Jun 2006
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QUOTE(jones007 @ Jun 26 2007, 12:02 PM) its not a waste of energy or time. its called progressive loading, to maximize strength growth. u meant this?http://www.geocities.com/elitemadcow1/5x5_.../Linear_5x5.htm read moar. QUOTE Ramping Weights: This is basically increasing your weight set to set like warming up. If your top set of 5 is 315, you might go 135, 185, 225, 275, and then 315 all for 5 reps. There are several reasons for this, you are warming up, getting a lot of practice and really groove the coordination of the lifts, and contributing to workload without raising it so high that fatigue overcomes you and you overtrain. If you do 315 for all 5 sets, workload is a lot higher and doing that a couple of times a week ensures that you won't last long on this program. i understand its points. just imo, other sets do not have overloading (if u can do 5 reps with 200lbs, 5 reps with 140, 160, 180lbs weight are not overloading) and therefore does not induce muscle growth. This post has been edited by T+1: Jun 26 2007, 01:30 PM |
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Jun 26 2007, 02:45 PM
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#9
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Senior Member
838 posts Joined: Jul 2006
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it's more of a long term strength programme which gets u to increase poundages logically on a weekly basis.. when u hit poundages that are really heavy.. u'll thank god that u're increasing 2.5lbs per week.. instead of 2.5lbs per workout!!
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Jun 27 2007, 10:27 PM
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Senior Member
844 posts Joined: Aug 2005
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Squat
5 82 5 102 5 122 5 122 Mp 5 51 5 61 5 71 5 82 Deadlift 5 127 5 153 5 178 5 204 pullsups 3 x 5 sit ups 3 x 10 back hurt.. used the belt for deadlifts shiat... mps were abit tough... crap... regressed alot Added on July 4, 2007, 12:01 amback pain 5 x 5 on hold crap....... This post has been edited by nezzy: Jul 4 2007, 12:01 AM |
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Jul 12 2007, 03:06 PM
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Senior Member
2,979 posts Joined: Jun 2006 From: www.twitter.com/bebeelim
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aik darling
make sure u are well only continue do ur work out k |
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Jul 12 2007, 03:25 PM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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Nezzy, are those weights in lbs or kgs
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Jul 12 2007, 08:52 PM
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8,023 posts Joined: Jan 2003 From: :: Cheras :: 
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Hey I just realized that there's a discussion on max-OT style warmup
 Tried it last few sessions on squats - worked magic srsly. Failed on bench tho. I better stick to the machines then  |
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Jul 17 2007, 05:52 PM
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Senior Member
844 posts Joined: Aug 2005
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change of pace is always good
back still pain |
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Jul 27 2007, 10:34 AM
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Senior Member
2,979 posts Joined: Jun 2006 From: www.twitter.com/bebeelim
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hey darling
no updates? |
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