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5x5 Deadlifts!
- Thread starter JustinRVA
- Start date
I have done them. Not a lot of alternative, long limbed too so not a favourite.
I was thinking about throwing some cleans into my leg routine tonight, since I haven't done them in a while, but the DOMS in my traps from my back workout Monday will probably keep me from doing them. Tons of squats tonight. No more of that crappy Precor squat machine, I wasn't a fan.
A long time ago, I learned the valuable lesson of not doing cardio on leg day. Yesterday, for whatever reason, I thought it would be different. I was wrong.
Overhead Press Warm up- 105x3x8
Overhead Press - 135x5x5
Squats Warmup - 135x3x8
Squats - 225x5x5
Squats Cool Down - 135x3x8
Overhead Press - 90x3x8
Treadmill - #8 Incline - 5mph warm up jog - 4x20 second 9pmh sprints(walking in between) - 5mph #1 incline cool down
I was going to row for 20 minutes instead of sprinting, but there were people on both rowing machines, and I figured after doing the squats, I probably shouldn't do stairs, so what do I do? Run uphill sprints. Oh well, it was good for me and even though my legs were worn down last night, the DOMS are at a minimum today. I was a bit aggravated though, because there was some guy there who was in the squat rack before me who kept working out after he was finished, but kept walking over to the corner where I was in the squat rack like he wanted to critique my form. He was being very obvious about it, and he was really getting on my nerves. I don't have a problem with people talking to you at the gym about what you're doing, but don't hang around watching me.
Overhead Press Warm up- 105x3x8
Overhead Press - 135x5x5
Squats Warmup - 135x3x8
Squats - 225x5x5
Squats Cool Down - 135x3x8
Overhead Press - 90x3x8
Treadmill - #8 Incline - 5mph warm up jog - 4x20 second 9pmh sprints(walking in between) - 5mph #1 incline cool down
I was going to row for 20 minutes instead of sprinting, but there were people on both rowing machines, and I figured after doing the squats, I probably shouldn't do stairs, so what do I do? Run uphill sprints. Oh well, it was good for me and even though my legs were worn down last night, the DOMS are at a minimum today. I was a bit aggravated though, because there was some guy there who was in the squat rack before me who kept working out after he was finished, but kept walking over to the corner where I was in the squat rack like he wanted to critique my form. He was being very obvious about it, and he was really getting on my nerves. I don't have a problem with people talking to you at the gym about what you're doing, but don't hang around watching me.
You'll be fine in a week or two, maybe a month. Whatever the time is you will stop aching eventually.
Running good, treadmills bad. If I am going to finish a run where I started I like to have had some scenery en route. Maybe that's why you had the spectator. Blow him a kiss next time, that should help, if he gives you his number however this has gone wrong.
One of the best cases I remember was havign someone ask what happens when I fall off a bosu doing OHP, when I said it had never happened he told me that I had to fall off that was why everybody watched me doing it.
Running good, treadmills bad. If I am going to finish a run where I started I like to have had some scenery en route. Maybe that's why you had the spectator. Blow him a kiss next time, that should help, if he gives you his number however this has gone wrong.
One of the best cases I remember was havign someone ask what happens when I fall off a bosu doing OHP, when I said it had never happened he told me that I had to fall off that was why everybody watched me doing it.
I'm not a fan of treadmills either. I don't like the stress they put on your body. That's why whenever I use them, I'll run on an incline to lessen the impact but still get my heart rate up. Had one of the rowers been available, I wouldn't have considered getting on the treadmill, but what's done is done.
He seemed like one of those "Big 3" guys, who only does squat/dead/bench, which there's nothing wrong with, but sometimes those guys tend to be a bit "ego-ish" in the gym because they're "old school" and what they're doing is "better and they're doing it better than you". Or, he could be a really nice guy who hasn't seen anybody use the squat rack but me, and just wanted to strike up conversation. Who knows.
He seemed like one of those "Big 3" guys, who only does squat/dead/bench, which there's nothing wrong with, but sometimes those guys tend to be a bit "ego-ish" in the gym because they're "old school" and what they're doing is "better and they're doing it better than you". Or, he could be a really nice guy who hasn't seen anybody use the squat rack but me, and just wanted to strike up conversation. Who knows.
I can just imagine the conversation now.
'I thought I was the only one insane enough to do squats in here.'
'That would explain the coats I had to take off it before I started'
'By the way did you know your shorts become see through when you are at full depth?'
'Er, No!'
'No injection holes but you could do with working on those tan lines man.'
Sometimes my mind wanders and bits of it don't always come back.
'I thought I was the only one insane enough to do squats in here.'
'That would explain the coats I had to take off it before I started'
'By the way did you know your shorts become see through when you are at full depth?'
'Er, No!'
'No injection holes but you could do with working on those tan lines man.'
Sometimes my mind wanders and bits of it don't always come back.
Got in for back yesterday and dead lifted for the first time since July. Felt great. Nothing too long or heavy. Just enough to get my feet wet. I threw in some barbell rows as well.
Dead Lift Warm up - 135x8 - 135x8
Dead Lift - 225x3x5
Precor Pull Down - 280x5x5
Barbell Row Warm up - 135x8 - 135x8
Barbell Row - 185x3x5
T-Bar Row - 115x3x5
Precor Row - 240x3x5
Stairs - 15 Minutes. 645 Stairs.
I don't know if it was doing the deads first and not being used to them any more or if it's the fact that I went in the morning with not a lot in my stomach, but I didn't have any energy. It was a good session, but I was really sweating it out by the end.
Dead Lift Warm up - 135x8 - 135x8
Dead Lift - 225x3x5
Precor Pull Down - 280x5x5
Barbell Row Warm up - 135x8 - 135x8
Barbell Row - 185x3x5
T-Bar Row - 115x3x5
Precor Row - 240x3x5
Stairs - 15 Minutes. 645 Stairs.
I don't know if it was doing the deads first and not being used to them any more or if it's the fact that I went in the morning with not a lot in my stomach, but I didn't have any energy. It was a good session, but I was really sweating it out by the end.
I don't know if it was doing the deads first and not being used to them any more or if it's the fact that I went in the morning with not a lot in my stomach, but I didn't have any energy. It was a good session, but I was really sweating it out by the end.
You're getting old and soft!
Seriously deadlifts is one of the most intense movements going especially when nervous about them, so this was inevitable. Good stuff and you'll soon be back to form.
I was very nervous about them. My form was rusty and terrible. The knowledge of repetition has certainly left my mind, and it showed. I'm wondering if I should back off of my new scheme in a few weeks and go back to the true 5x5 that really got my deads down in the first place.
Monday - 90% 5x5 - Bench/Dead/Squat/Misc Bicep
Wednesday - 50 % 5x5 - Clean/Squat/Bench/Misc Shoulder
Friday - 75% 5x5 - Squat/Bench/Dead/Misc Tricep
That's was my favorite routine that I've ever done. Hit the basics and get out. Really need to stick to the recommended weight though. Pushing it takes a toll on recovery and body.
I worry about doing that routine though, seeing as I'm trying to cut. That routine makes me eat like a horse.
Monday - 90% 5x5 - Bench/Dead/Squat/Misc Bicep
Wednesday - 50 % 5x5 - Clean/Squat/Bench/Misc Shoulder
Friday - 75% 5x5 - Squat/Bench/Dead/Misc Tricep
That's was my favorite routine that I've ever done. Hit the basics and get out. Really need to stick to the recommended weight though. Pushing it takes a toll on recovery and body.
I worry about doing that routine though, seeing as I'm trying to cut. That routine makes me eat like a horse.
You want to stick with a routine for at least 6 weeks so would say do that for now. Then see what you are ready for in a few weeks time.
Before I went to lift today, I had a small bag of peanuts and a banana. I had planned on working my upper and inner chest today, so I don't know if it was the change in exercises or my magical concoction of fats, proteins and carbs pre workout, but I had a very good, energy filled session. I'll have to stock up on bananas..
Incline Bench - 135x3x8
Incline Bench - 145x5x5
Incline Dumb Bell Press Warm up - 100x8
Incline Dumb Bell Press - 130x5x5
Over Hand Incline Dumb Bell Fly Warm up(Say that three times fast) - 60x8
Over Hand Incline Dumb Bell Fly - 80x5x5
Pec Deck - 150x3x8
Pec Deck to Failure - 215x20
HIIT Stairs(Yes, increments of running up stairs) - 10 Minutes. 605 steps.
If it gives you any idea of the change of pace on the stairs, I did 645 stairs in 15 minutes on Sunday at a speed of 4. Today, I was running up at a speed of 18 and breaking with a speed of 2.
I think I'm going to focus on my upper chest for a while. I usually do inclines second or third in my routine, but seeing as I'm 6'5 with a rather large frame, I feel like I need to try to fill out my upper chest some around the clavicle region. That has always come second to declines and flat bench, and even flat dumb bell work, but my back is starting to overshadow my chest and I need to add some more form up top.
Incline Bench - 135x3x8
Incline Bench - 145x5x5
Incline Dumb Bell Press Warm up - 100x8
Incline Dumb Bell Press - 130x5x5
Over Hand Incline Dumb Bell Fly Warm up(Say that three times fast) - 60x8
Over Hand Incline Dumb Bell Fly - 80x5x5
Pec Deck - 150x3x8
Pec Deck to Failure - 215x20
HIIT Stairs(Yes, increments of running up stairs) - 10 Minutes. 605 steps.
If it gives you any idea of the change of pace on the stairs, I did 645 stairs in 15 minutes on Sunday at a speed of 4. Today, I was running up at a speed of 18 and breaking with a speed of 2.
I think I'm going to focus on my upper chest for a while. I usually do inclines second or third in my routine, but seeing as I'm 6'5 with a rather large frame, I feel like I need to try to fill out my upper chest some around the clavicle region. That has always come second to declines and flat bench, and even flat dumb bell work, but my back is starting to overshadow my chest and I need to add some more form up top.
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It's good to switch around order and priority, something I haven't done in ages.
I have a few things I want to do next year and think this year may turn into a bit of a bulk up for the rest of it. For reasons I don't fully understand I seem to be putting on weight quite easily this last year or so. I won't want to go above 14 stones, 196 pounds or 89kg because that would go above the level of blood the human body can generate a pint per 14 pounds for and mean elevating my blood pressure excessively everytime I run. A couple of years ago I would have said no risk there but I am only 8 pounds away from that now so it's not beyond the realms of possibility.
Potential aim could be to go a bit over accepting some additional fat, currently 17.4%, then trim back. We will see what happens.
I have a few things I want to do next year and think this year may turn into a bit of a bulk up for the rest of it. For reasons I don't fully understand I seem to be putting on weight quite easily this last year or so. I won't want to go above 14 stones, 196 pounds or 89kg because that would go above the level of blood the human body can generate a pint per 14 pounds for and mean elevating my blood pressure excessively everytime I run. A couple of years ago I would have said no risk there but I am only 8 pounds away from that now so it's not beyond the realms of possibility.
Potential aim could be to go a bit over accepting some additional fat, currently 17.4%, then trim back. We will see what happens.
I have a problem with actually losing weight. I've never been good at it. Call it genes or whatever, but "guts" run in my family, and while my brother was 10x more of a lifter than I have ever been, he has always had that gut that the men in my family can't seem to shake. Sometimes I feel like, for a man my height and weight, even without muscle, the recommended caloric intake for a cut just isn't enough food for me. Now I could go crazy and eat Special K with 1% milk two meals a day and have a salad for dinner and put up with the light-headedeness and lose all kinds of weight, but that would be muscle weight, not fat weight. I worry about doing too much cardio because I don't want to create too much of a deficit to where my body starts robbing my muscles of nutrients. I can only hope for an "ok" cut that takes upwards of 6 months losing weight very slowly.
^ I'm headed into a cut right now. Even having bulked slowly, I've still put on a significant amount of fat this year which is now interfering with my body mechanics as I lift, as evidenced by my current need to use two different belts: one for squats and one for deadlifts. It'll be a while before I can give any feedback, but so far I'm taking the relatively easy road of just phasing out my processed simple carbs foods (often referred to by names such as "coke" and "ice cream") and replacing them with water and whole grains. I tend to find that when I'm cutting, I get to choose between satiation+energy, and sweet, salty, deep-fried flavour. Should be a no-brainer as to which one I pick, but my theoretical wisdom does not at all equate to practical wisdom. Nonetheless, right now I'm attempting to actually use my brain so that I can eat, be satiated, and gradually lose weight. Slow weight loss is probably the best weight loss, so your 6-month plan is probably a good one.
I am one of these sickening people who can drop fat with ease and am suitably hated for this genetic trait. Full hyperactive ectomorph means my current faint one pack would be a pretty six within 6 months without suffering at all. In a year or so I may try finding out, at the moment I am gaining. I am also fatter than at any time while training regularly at 17.4%, highest ever was 21 and I was working most of my waking hours back then. When I do decide to cut I will likely do a bit of a photo log to see progress.
Fast fad diets work on me as effectively as anyone else, not at all. But slow calorie deficit trims me evenly making me look far more impressive than I am. When I used to train at the old roid pit there was an instant were a guy there told me I looked quite big from a medium distance in summer and only up close was it clear how narrow I was, the joy of a 27 inch waist, everything else looked larger by comparison, won't be getting that back again though, like my heavy squats and deadlifts too much.
Slow losses from slim deficit is definately the way to go. I would always be thinking 6 months to look pretty as a minimum because faster would risk losing the muscle to be displayed. The other issue with me is that when I get to low body fat, close to 10% my facial bone structure makes me look really harsh so the body looks the part but I don't look like someone you want to know. Cheekbones like mine look better in photos than in person.
Fast fad diets work on me as effectively as anyone else, not at all. But slow calorie deficit trims me evenly making me look far more impressive than I am. When I used to train at the old roid pit there was an instant were a guy there told me I looked quite big from a medium distance in summer and only up close was it clear how narrow I was, the joy of a 27 inch waist, everything else looked larger by comparison, won't be getting that back again though, like my heavy squats and deadlifts too much.
Slow losses from slim deficit is definately the way to go. I would always be thinking 6 months to look pretty as a minimum because faster would risk losing the muscle to be displayed. The other issue with me is that when I get to low body fat, close to 10% my facial bone structure makes me look really harsh so the body looks the part but I don't look like someone you want to know. Cheekbones like mine look better in photos than in person.