Neighbour will be saying to the child, 'that's what happens when you don't go before you leave the house.'
5x5 Deadlifts!
- Thread starter JustinRVA
- Start date
My first back day at home seemed a success. My legs were far too sore to attempt deads, so I just did rack pulls from my knees, which was a bit awkward at first, until I found the correct position.
Wide Grip Pulls - 5x3
Rack Pulls - 135lbs 6x8 - 235lbs 3x6
Barbell Rows - 135lbs 6x8
High Pulls - 65lbs 6x8
Barbell Curls - 45lbs 8x8 - 65lbs 3x6
I was amazed at how much doing that many rows took out of me. It wasn't much weight, but around the fourth set my arms were trying to strangle me. Perhaps it wouldn't have been as bad if I didn't do the wide grip pulls first, but those are more important to me right now. I'm not happy with only being able to do 5 sets of three. My main back goal now is to up that, a lot. I'm not sure what's realistic, but if I could get those to 6x6, I'd be happy, until I tried for 8x8.
I also switched up the grip on my high pull tonight. I've always done them with with my hands in the middle of the bar, but tonight I moved them about shoulder width apart. Talk about a world of difference. Moving my grip further out took the weight off of my arms and put it all in my back. I'll be sticking with that from now on.
Wide Grip Pulls - 5x3
Rack Pulls - 135lbs 6x8 - 235lbs 3x6
Barbell Rows - 135lbs 6x8
High Pulls - 65lbs 6x8
Barbell Curls - 45lbs 8x8 - 65lbs 3x6
I was amazed at how much doing that many rows took out of me. It wasn't much weight, but around the fourth set my arms were trying to strangle me. Perhaps it wouldn't have been as bad if I didn't do the wide grip pulls first, but those are more important to me right now. I'm not happy with only being able to do 5 sets of three. My main back goal now is to up that, a lot. I'm not sure what's realistic, but if I could get those to 6x6, I'd be happy, until I tried for 8x8.
I also switched up the grip on my high pull tonight. I've always done them with with my hands in the middle of the bar, but tonight I moved them about shoulder width apart. Talk about a world of difference. Moving my grip further out took the weight off of my arms and put it all in my back. I'll be sticking with that from now on.
That's 3 of us using home based play area now. Much fun, intensity, sofa nearby.
Well, after last night, I'm taking a couple days off to recover. I'm entirely too sore to think about doing anything today or tomorrow. Maybe even Sunday.
Bar Pushups - 3x6
Dips - 5x3
Incline Bench - 115lbs 4x8
Plate Press - 45lbs 3x12
Overhead Tricep Extension - 45lb Plate 3x8
I really need to up my dips, but I'm not sure how to without using an assisted dip machine. I guess just slowly, over time is my only option. I did, however add a set of 8 to my incline that I only did 3 of Sunday. The plate presses were good because I could get a really good squeeze in my chest, and it did a good job of taking the rest out of me after the dips and incline bench. Strangely though, I feel like I didn't do enough. I guess that just comes with training at home and not having to drive to the gym and move from equipment to equipment. I'm going to pick up a couple dumb bell handles and some more 10 lb plates so I can start doing fly's with chest.
Bar Pushups - 3x6
Dips - 5x3
Incline Bench - 115lbs 4x8
Plate Press - 45lbs 3x12
Overhead Tricep Extension - 45lb Plate 3x8
I really need to up my dips, but I'm not sure how to without using an assisted dip machine. I guess just slowly, over time is my only option. I did, however add a set of 8 to my incline that I only did 3 of Sunday. The plate presses were good because I could get a really good squeeze in my chest, and it did a good job of taking the rest out of me after the dips and incline bench. Strangely though, I feel like I didn't do enough. I guess that just comes with training at home and not having to drive to the gym and move from equipment to equipment. I'm going to pick up a couple dumb bell handles and some more 10 lb plates so I can start doing fly's with chest.
DOMSDOMSDOMSDOMSDOMSDOMSDOMSDOMS
I went for volume tonight and threw 135 on the bar and went at it.
Squat - 135lb 8x8
Hack Squat - 135lb 4x8
Calf Raise - 135lb 4x12
Romanian Dead Lift - 135lb 4x6
Barbell Curl - 45lb 8x8 - 65lb 4x8
Dumb Bell Curl - 20lbs 3x12
I got my squat to 8x8 with 135, which means I need to up the weight. I'll probably have one more session of 8x8 @135 before I add 10lbs. Same goes for my barbell curl. I really want to put some decent size on my arms. I fully intend on blasting my biceps two to three times a week as long as I can make consistent gains.
I went for volume tonight and threw 135 on the bar and went at it.
Squat - 135lb 8x8
Hack Squat - 135lb 4x8
Calf Raise - 135lb 4x12
Romanian Dead Lift - 135lb 4x6
Barbell Curl - 45lb 8x8 - 65lb 4x8
Dumb Bell Curl - 20lbs 3x12
I got my squat to 8x8 with 135, which means I need to up the weight. I'll probably have one more session of 8x8 @135 before I add 10lbs. Same goes for my barbell curl. I really want to put some decent size on my arms. I fully intend on blasting my biceps two to three times a week as long as I can make consistent gains.
Try converting to KG instead of lbs, that would definitely increase the intensity. I am sure going from 135lb to 135kg would be safe of course.
I was somewhat shocked to see you dropped the weight for curls too. You specifically said you put 135 on the bar and went at it, very disappointed!
On a slightly more serious note, I tend to use the plates for flyes, it takes a bit of getting used to but it works. Mine have handles for loading onto the bar, which are less than ideal for holding while training but I would have a way to go to justify dumbbells.
Looks like training is going well anyway and that has to be good. Bis 3 times a week, I thought I was crazy!
I was somewhat shocked to see you dropped the weight for curls too. You specifically said you put 135 on the bar and went at it, very disappointed!
On a slightly more serious note, I tend to use the plates for flyes, it takes a bit of getting used to but it works. Mine have handles for loading onto the bar, which are less than ideal for holding while training but I would have a way to go to justify dumbbells.
Looks like training is going well anyway and that has to be good. Bis 3 times a week, I thought I was crazy!
If my curl was 135 for 8x8 and I was only squatting 135 for 8x8, I would have a serious imbalance.
That's not a bad idea, converting to Kg. Makes sense, same number, so why should it be harder?
You know, I thought about trying chest flyes with plates, but I wasn't sure how to get a good enough grip on them. I've been doing my overhead tricep extensions with a 45lb plate over my head and chest presses with a 45lb plate, but laying on a bench holding a plate in both hands is seemingly more difficult. I was thinking of getting a bit of chain and some connectors to use the plates for flyes.
On a side note, I'm not very sore today. The backs of my legs are a bit, from the RDL's, and the rest of my legs are fatigued, but not sore. Same with my arms. Maybe that's a sign to ramp up the weight.
That's not a bad idea, converting to Kg. Makes sense, same number, so why should it be harder?
You know, I thought about trying chest flyes with plates, but I wasn't sure how to get a good enough grip on them. I've been doing my overhead tricep extensions with a 45lb plate over my head and chest presses with a 45lb plate, but laying on a bench holding a plate in both hands is seemingly more difficult. I was thinking of getting a bit of chain and some connectors to use the plates for flyes.
On a side note, I'm not very sore today. The backs of my legs are a bit, from the RDL's, and the rest of my legs are fatigued, but not sore. Same with my arms. Maybe that's a sign to ramp up the weight.
I see no problem with you curling 135lb, just mean you needed to load up on the legs a bit more. Where's the bad news?
Easiest way is to think of kg as lb at 2.2g (gravities)
There are a few ways I hold plates. With the plate on my forearms holding the edge, which is good for heavier flyes/ fly press, thumb through centre holding edge or handle holes, good for moderate flyes, holding handles or edges good for lighter flyes where wanting to challenge co-ordination.
Might be that you are due to start aching fully tomorrow getting full DOMS you never know.
Easiest way is to think of kg as lb at 2.2g (gravities)
There are a few ways I hold plates. With the plate on my forearms holding the edge, which is good for heavier flyes/ fly press, thumb through centre holding edge or handle holes, good for moderate flyes, holding handles or edges good for lighter flyes where wanting to challenge co-ordination.
Might be that you are due to start aching fully tomorrow getting full DOMS you never know.
If I could get my 8x8 squat to 225, I would be bullet proof. All I have is time though, so hopefully it will happen one day.
I'll have to get some 25lb plates and try flies with those to start out with, if I'm going to try thumbs through the holes(Which is a good idea, thanks).
If DOMS don't kick in by tomorrow, I'm going to up the weight next week. Most brah's say "Don't judge your workout by DOMS, man", but it seems obvious that if you're working out intensely enough to be sore for two days, then you're doing something right.
I'll have to get some 25lb plates and try flies with those to start out with, if I'm going to try thumbs through the holes(Which is a good idea, thanks).
If DOMS don't kick in by tomorrow, I'm going to up the weight next week. Most brah's say "Don't judge your workout by DOMS, man", but it seems obvious that if you're working out intensely enough to be sore for two days, then you're doing something right.
If you ache for 2 days that's fine. It's if you don't start aching until day 2 you have to be concerned. We all do it sometimes but it's not good to do all the time.
I am so used to aching every day it feels wrong if I don't. There is something deeply wrong with that but hey.
I am so used to aching every day it feels wrong if I don't. There is something deeply wrong with that but hey.
Every gym with a grade A legs section I have ever used has been upstairs and the best of them was on the second floor of an old building with narrow stone stairs.
I remember coming up them on one occasion watching one of the 'natural' door fillers who trained there was coming down the stairs with his shoulders hitting either wall. I stopped at a corner to allow him passed commenting 'Legs day?' to receive a smile and 'Yeah.' Good legs day is when you look down a flight of stairs and question the intelligence of the last sets.
I remember coming up them on one occasion watching one of the 'natural' door fillers who trained there was coming down the stairs with his shoulders hitting either wall. I stopped at a corner to allow him passed commenting 'Legs day?' to receive a smile and 'Yeah.' Good legs day is when you look down a flight of stairs and question the intelligence of the last sets.
One classic thing I did years ago where accepting humanity would have been useful.
Heavy leg session in the day time, including standing and seated calf raises simple sets (3 x 6 at 6rm). Knowing in advance but magically forgetting there was a guest instructor at my contemporary dance class, the choreographer for the then new all male version of swan lake, something I had been looking forward to for weeks.
Classes centred around male dance are like rocking horse dung. The involve dramatic and explosive lumps a plenty and after a few minutes the lack of spring in my calves started to show. I persevered and the guy taking the class could see I was capable but tiring fast due to pre-fatiguing my legs via stupidity.
Other thing it taught me was how good professional male ballet dancers truly are. The choreographer had chosen his career because he knew he wasn't good enough to be a proper dancer. He made me look totally useless and is to date the best male dancer I have ever worked with. Seeing them on stage is one thing seeing them in training and trying to keep up is totally another.
I like having my mediocrity made obvious on occasions, I find it motivating.
Heavy leg session in the day time, including standing and seated calf raises simple sets (3 x 6 at 6rm). Knowing in advance but magically forgetting there was a guest instructor at my contemporary dance class, the choreographer for the then new all male version of swan lake, something I had been looking forward to for weeks.
Classes centred around male dance are like rocking horse dung. The involve dramatic and explosive lumps a plenty and after a few minutes the lack of spring in my calves started to show. I persevered and the guy taking the class could see I was capable but tiring fast due to pre-fatiguing my legs via stupidity.
Other thing it taught me was how good professional male ballet dancers truly are. The choreographer had chosen his career because he knew he wasn't good enough to be a proper dancer. He made me look totally useless and is to date the best male dancer I have ever worked with. Seeing them on stage is one thing seeing them in training and trying to keep up is totally another.
I like having my mediocrity made obvious on occasions, I find it motivating.
Dips took a big step tonight. I wasn't exactly on my 8x8 game, but I'll call it a good session nonetheless.
Dips - 6x4
Neck Press - 115lbx8 - 125lb 3x8
Incline Bench - 115lb 3x8
Plate Chest Flyes(Tony's idea) 35lbs 3x6
Close Grip Plate Press - 45lb 3x12
Skull Crushers - 45lb 3x9
I added one rep to eat dip set, plus an extra set of 4 at the end. That's a big jump from last week. I need to try to get more reps per set, though, but I'm very happy with tonight.
Now, the plate flyes... This may be, physically, one of the hardest things I have ever done, so I will be sure to keep doing it. I had 35lb plates in both of my hands. My grip was so weird that I had to take a picture. It's not the weight that bothered me, it was having two of my fingers through the holes on the plates and balancing them while doing the reps. Now I'm not quite sure if this is what Tony had in mind, but it hit the spot. Really hit my upper chest.
View attachment 6136
Dips - 6x4
Neck Press - 115lbx8 - 125lb 3x8
Incline Bench - 115lb 3x8
Plate Chest Flyes(Tony's idea) 35lbs 3x6
Close Grip Plate Press - 45lb 3x12
Skull Crushers - 45lb 3x9
I added one rep to eat dip set, plus an extra set of 4 at the end. That's a big jump from last week. I need to try to get more reps per set, though, but I'm very happy with tonight.
Now, the plate flyes... This may be, physically, one of the hardest things I have ever done, so I will be sure to keep doing it. I had 35lb plates in both of my hands. My grip was so weird that I had to take a picture. It's not the weight that bothered me, it was having two of my fingers through the holes on the plates and balancing them while doing the reps. Now I'm not quite sure if this is what Tony had in mind, but it hit the spot. Really hit my upper chest.
View attachment 6136
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