the DOOM WORKOUT

[new05002]

i meant do you cross your arms while front squatting, i'm assuming you don't (the bodybuilder-front squat so to speak).

ohhh ha no I do not cross my arms but I have seen that at competitions. I was like wtf is that but it seems to have it merits.

[Harry_Manback]

Nice lifts Nick!

Speaking of squats...I'm still fucking crippled from Friday WTF. I must have gone too heavy cuz I can barely get off the toilet. This Stonglifts program calls for 5x5 squats at the beginning of each workout, three times a week. Time to check my ego.

[new05002]

what weight did you do for squats?

[Harry_Manback]

I started out too big for the total number of reps and blew my load on the first set.

185# x 5, then dropped to 155# for 4 sets of 5.

Sissy lala.

[new05002]

I started out too big for the total number of reps and blew my load on the first set.

185# x 5, then dropped to 155# for 4 sets of 5.

Sissy lala.

Was that the first time for squats? I believe you are doing low bar back squats? Please correct if I am mistaken. Its okay if you are still trying to figure out the benchmark weights. Seems 155 is probably where you should be for a 5 rep setup. I would likely be right there 2 for 5 sets of 5 reps. Doing a 6x2 even with the pause at the bottom of the scheme is a lot different then 5 reps.

[Harry_Manback]

Was that the first time for squats? I believe you are doing low bar back squats? Please correct if I am mistaken. Its okay if you are still trying to figure out the benchmark weights. Seems 155 is probably where you should be for a 5 rep setup. I would likely be right there 2 for 5 sets of 5 reps. Doing a 6x2 even with the pause at the bottom of the scheme is a lot different then 5 reps.

Yep, doing back squats - first time since high school 20 years ago. Lesson learned...I will have to be more modest when setting my 5x5 benchmarks for bench and rows.

[new05002]

Yep, doing back squats - first time since high school 20 years ago. Lesson learned...I will have to be more modest when setting my 5x5 benchmarks for bench and rows.

yea all in good time man esp if you just started. I am a newbie 2, I lift lowest weight amongst the guys in OLY class.

[SpaceFlunky]

I'm digging Stronglifts so far. This is the first time I've done ANYTHING with a barbell and I like it.
I started with the bar for everything but the deadlift. Started the deadlift at 85 lbs.
I'm doing pullups, dips and some ab work after the big lifts. And some sort of conditioning. The first day, I did tire flips. Yesterday, I did sledgehammer swings. I'm trying to out weight on so conditioning is gonna be pretty minimal.
How are the lifters here warming up? I'm obviously not at a point where I can warm up on any of the lifts except the deadlift. I warmed up for that by doing some rack pulls with the bar. I suppose I mean warming up for the workout in general.
And Vidret, I constantly reference those first few posts. Between that and the Starting Strength book, I feel pretty good about everything.
Thanks so much for doing that.

that is exactly how i start doing StrongLifts. I worked with the empty bar and added 5lbs every visit to the gym. It helped me get proper form before hitting the bigger weights.
I dont do much stretching before lifts but i do warm up. Usually I do 2 sets of 5 empty bar of w/e lift I am about to do. Then i do 1x3 with weight added and then one more 1x3 with more weight added. Then I am finally ready to load up my work out weight and do my 5x5 workout.

So if my work weight for a lift is 200lbs. I'll do 1x5 empty > 1x5 empty > 1x3 160lbs > 1x3 180 lbs > 5x5 200lbs

I started out too big for the total number of reps and blew my load on the first set.

185# x 5, then dropped to 155# for 4 sets of 5.

Sissy lala.

Dang you started out with the big weights huh?? Dont be afraid to lower that shit down and work on proper technique then slowly build up to the weight.







I'm down to 185lbs now. So that is officially about 55lbs of fat lost! I want to loose another 15lbs of fat and build it all back in muscle weight.

[new05002]

I'm down to 185lbs now. So that is officially about 55lbs of fat lost! I want to loose another 15lbs of fat and build it all back in muscle weight.

Congrats man!

[SpaceFlunky]

I'm down to 185lbs now. So that is officially about 55lbs of fat lost! I want to loose another 15lbs of fat and build it all back in muscle weight.

Congrats man!

Thanks brotha!

[new05002]

I'm down to 185lbs now. So that is officially about 55lbs of fat lost! I want to loose another 15lbs of fat and build it all back in muscle weight.

Congrats man!

Thanks brotha!

as of yesterday I was 183.4 lb so we are like right there together.

[new05002]

id like to build back up with muscle but id probably wanna get sub 180 before I did that.

[Harry_Manback]

Dang you started out with the big weights huh?? Dont be afraid to lower that shit down and work on proper technique then slowly build up to the weight.

I'm down to 185lbs now. So that is officially about 55lbs of fat lost! I want to loose another 15lbs of fat and build it all back in muscle weight.

Nice job man! That's huge!

To clarify, I'm not starting from scratch. I've been lifting at the gym pretty routinely for several years, I've just avoided leg strength training like the plague and have relied on biking and running. Squats and dead lifts are a whole 'nother beast. Today I need to set my bench and row 5x5 baseline. I'll try not to over do it like a douche (unless there's a hot chick near by).

I'm 5'10" 177 lbs. or so.

EDIT: Starting with 185# 5x5 bench, 135# 5x5 on barbell row.

[AngryGoldfish]

I started out too big for the total number of reps and blew my load on the first set.

185# x 5, then dropped to 155# for 4 sets of 5.

Sissy lala.

It all helps. If you can't reach that fifth rep, and you're sore the next day, that's not a bad thing. It might not mean you're any closer to finishing the 5x5 course, but it's still going to help with strength and technique training. Folks may have their technique down at 200lbs, but when they start loading on 300lbs, that's when their form falls apart, so training at heavy weight and focusing on technique is still good, in my opinion, but it isn't 5x5, as you know.

Here is a question: I'm thinking of investing in my own gym equipment. I've found a place to get a basic setup for €350, but it doesn't have a frame for squatting. Is this important? Is it only needed for really heavy squats from above 300lbs?

I'm down to 185lbs now. So that is officially about 55lbs of fat lost! I want to loose another 15lbs of fat and build it all back in muscle weight.

Congrats, man, that's awesome. I've pretty much plateaued. To lose any more weight I will have to start hitting the gym more than once a week, but sadly I live too far away from anywhere to go three or four times a week. I also have to follow a more strict diet.

[AngryGoldfish]

So is it 'impossible' to go over your max with a front squat? What about traditional squats?

Rowing my squatting weight without breaking form is going to be a challenge.

Is that an order of exercises?