It's making its way across the pond too. I get shocked looks when I put life first, not always been the case but I generally can now.
5x5 Deadlifts!
- Thread starter JustinRVA
- Start date
Hope your wife and the new arrival remain well.
I've decided that since the weather is just too cold to even think about training outside, I'm going to have to implement a weekend routine. Saturday and Sunday, back, legs and chest. Perhaps, I'll buy some light weights and do arms at home on Wednesdays. That stuff I can fit in the house. I've never tried to cram back, legs and chest into two consecutive days though. At least I'll definitely get an adequate amount of recovery time. Any ideas as to how I should go about it?
Circuit style maybe?
Set of 10 short rest
Deadlift
Bench Press
Squats
Plank
Seated or Bent Over Row
Overhead Press
Leg Press
Side Plank
Set of 10 short rest
Deadlift
Bench Press
Squats
Plank
Seated or Bent Over Row
Overhead Press
Leg Press
Side Plank
If I'm doing it on Saturday and Sunday, I should spread that routine out though, no? I shouldn't do that exact routine two days in a row..?
Say, Saturday
-Bench Press
-Plank
-Overhead Press
-Side Plank
-Dips(Or light weight high rep incline bench?)
Sunday
-Dead Lift
-Squats
-Rows
-Leg Press
That would put a much heavier load on Sunday though, which I guess would be ok since the next five days after that would be recovery, with the exception of Wednesday doing arms.
Say, Saturday
-Bench Press
-Plank
-Overhead Press
-Side Plank
-Dips(Or light weight high rep incline bench?)
Sunday
-Dead Lift
-Squats
-Rows
-Leg Press
That would put a much heavier load on Sunday though, which I guess would be ok since the next five days after that would be recovery, with the exception of Wednesday doing arms.
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Doh! I really must learn to read properly. Ryan set up a 2 day split in #38 on http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html it says non consecutive days but it's still a very good one.
Wouldn't I hinder myself doing Bench and Dips on consecutive days as well as Squats?
Considering I'm going to have plenty of recovery time, could I finally give my heavy one day/light the next day routine a try?
Day 1 Heavy(90%): 5x5 Dead, 5x5 Squat, 5x5 Bench, 5x5 Row
Day 2 Light(50%): 3x8-12 Squat, 3x8-12 Bench, 3x8-12 Clean, 3x8-12 Row
Hit two muscle fibers and recover for 5 days. I've always wanted to try a routine like that, but have been deterred by people telling me I would only be hurting myself with that split. I've never given myself that much recovery time, though. Five days is a lot compared to the one to two days of recovery time I've given myself in the past.
Considering I'm going to have plenty of recovery time, could I finally give my heavy one day/light the next day routine a try?
Day 1 Heavy(90%): 5x5 Dead, 5x5 Squat, 5x5 Bench, 5x5 Row
Day 2 Light(50%): 3x8-12 Squat, 3x8-12 Bench, 3x8-12 Clean, 3x8-12 Row
Hit two muscle fibers and recover for 5 days. I've always wanted to try a routine like that, but have been deterred by people telling me I would only be hurting myself with that split. I've never given myself that much recovery time, though. Five days is a lot compared to the one to two days of recovery time I've given myself in the past.
I don't see any major issue with your idea. You will be hitting muscle fibres before they have fully recovered, but giving loads of recovery after. There is no split that won't give you this with 2 days on 5 off so go for it.
The worst thing you can encounter is that you are too fatigued on day 2 to train or you lose out on a small amount of gains. It will still be better than nothing every time. try it, if it fails stop and rethink with benefit of knowing what was wrong.
I would say it would be good to do some cardio during the week even if just walking at lunch time, to ensure you get health benefits too.
First priority still stands, if you are enjoying it, that's good.
The worst thing you can encounter is that you are too fatigued on day 2 to train or you lose out on a small amount of gains. It will still be better than nothing every time. try it, if it fails stop and rethink with benefit of knowing what was wrong.
I would say it would be good to do some cardio during the week even if just walking at lunch time, to ensure you get health benefits too.
First priority still stands, if you are enjoying it, that's good.
My strong suit has always been endurance, so hopefully I'll be ok on the light weight, high rep days. I do need to do some cardio during the week. If I could manage to drag myself out of the bed 20 minutes early, I could run some short sprints in the back yard before I get ready for work. That would be the only time during the day I could probably free up, because when I get home from work, it's full on daddy mode/baby prep until the kids are asleep, and I'm not going to run at 9pm 
Sidebar - Doing something on my lunch break would be great.....If I had a lunch break. Around here, it's eat and get back to work.
Sidebar - Doing something on my lunch break would be great.....If I had a lunch break. Around here, it's eat and get back to work.
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Glad you are back and considering how you might get some exercise back into your life - it makes such a difference to one's mental state. Really sorry the new job isn't working, good luck in finding something better. It's such a shame that our culture doesn't see that family should/needs to come first for a healthier workforce. Best to you and your family, I really hope that baby is healthy and ready to play!
Thanks =) My boss is pretty understanding of when I need to go to doctors visits and that kind of stuff, which is quite often being as my wife is a Type 1 diabetic, so I can't complain about it in that aspect, but the work days are just too damn long, and I have a funny feeling that I'm not going to get paid for the time I take off when the baby comes.
As far as lifting goes, I'm doing my best to work around my schedule. I'm also thinking of intermittent fasting as well. The office I work in is very fast paced, so it's easy to skip lunch without realizing it. If I could get down to only eating dinner Monday-Friday, then I could probably knock out that cut I've been trying to go on forever, but the important part is getting in for training, or else I'm just killing my muscle.
As far as lifting goes, I'm doing my best to work around my schedule. I'm also thinking of intermittent fasting as well. The office I work in is very fast paced, so it's easy to skip lunch without realizing it. If I could get down to only eating dinner Monday-Friday, then I could probably knock out that cut I've been trying to go on forever, but the important part is getting in for training, or else I'm just killing my muscle.
Not a fan of low carb. 3.5 million years evolving into something designed for high complex carb diet shouldn't be overlooked. Always willing to be proven wrong of course.
I'm trying to think of what routine I'll be starting this weekend. I don't want to start out too fancy seeing as I have been out for so long. I was thinking of something basic...
Saturday: 90% 5x5
Bench
Dead
Squat
OHP
Row
Sunday: 50% 3x12
Squat
Bench
Dead
OHP
Row
Perhaps I can sneak in arms on Wednesday, but besides that, I will have Mon-Fri to recover.
Saturday: 90% 5x5
Bench
Dead
Squat
OHP
Row
Sunday: 50% 3x12
Squat
Bench
Dead
OHP
Row
Perhaps I can sneak in arms on Wednesday, but besides that, I will have Mon-Fri to recover.
Knocking the rust off.
Well, so now I know what getting hit my a bus feels like. Two months off sure does accumulate a lot of rust. My bench form was terrible and my shoulders were burnt out by the end of my 135lb 5x5. I didn't go too heavy on everything for obvious reasons. Deads and squats felt ok. I think I went a little too heavy on rows. I completed, but I was run down by the time I got to them. Tomorrow I'll get back in for my light weight, high rep stuff and have five days off after that.
Bench Warmup - 95lbs 12x2
Bench - 135lbs 5x5
Dead warmup - 135lbs 5x2
Deads - 185lbs 5x3
Squat Warmup - 135lbs 52
Squats - 185lbs 5x3
Barbell Row Warmup - 135lbs 9x2
Barbell Row - 185lbs 5x3
Overhead Press Warmup - 95lbs 9x2
Overhead Press - 135lbs 5x3
Hopefully in the next two weekends I'll be back in the 5x5 range. I'm not sure of what kind of weight I'll be working with seeing as I've never taken this long off. I'll just have to play it by ear.
Well, so now I know what getting hit my a bus feels like. Two months off sure does accumulate a lot of rust. My bench form was terrible and my shoulders were burnt out by the end of my 135lb 5x5. I didn't go too heavy on everything for obvious reasons. Deads and squats felt ok. I think I went a little too heavy on rows. I completed, but I was run down by the time I got to them. Tomorrow I'll get back in for my light weight, high rep stuff and have five days off after that.
Bench Warmup - 95lbs 12x2
Bench - 135lbs 5x5
Dead warmup - 135lbs 5x2
Deads - 185lbs 5x3
Squat Warmup - 135lbs 52
Squats - 185lbs 5x3
Barbell Row Warmup - 135lbs 9x2
Barbell Row - 185lbs 5x3
Overhead Press Warmup - 95lbs 9x2
Overhead Press - 135lbs 5x3
Hopefully in the next two weekends I'll be back in the 5x5 range. I'm not sure of what kind of weight I'll be working with seeing as I've never taken this long off. I'll just have to play it by ear.
Congratulation on getting back to it.