You can do it off feel mostly, but he's just saying if your max squat is say 100kg then something like:
5x the bar to loosen up
5x 60kg
5x 70kg
5x 80kg
Then the 5x5 at 100kg.
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You can do it off feel mostly, but he's just saying if your max squat is say 100kg then something like:
5x the bar to loosen up
5x 60kg
5x 70kg
5x 80kg
Then the 5x5 at 100kg.
Oh right so it's not warm up + 5x5?
Somebody is writing this down wrong. When Rush puts 'Heavy = 5x5 @ 95% of your 3-rep max', how do you do five reps (five times) of something you can only just do for three reps? If you are going flat out to bench 100kg for three, you aren't doing 95kg for five reps, and you aren't doing five sets of it.
Yeah that's a good point. A lot of programs end up using week one maxes to project into the later weeks so maybe that's what the spreadsheet is doing.
What do you mean Magic? There's no point doing 5x5 at each of those warm up weights if that's what you're getting at, you'll just waste time/fatigue yourself.
Yeah, 'Option 2' is just a Stronglifts 5x5 variant (where the 5x5 is broken down as 5x5 per-big lift per-session) and yes, where the warm-ups are 1x5 each up to the 5x5 lift. The 5x5 might be 90% or even 85%, I was just making it up at that point.
Anywho, I've uploaded a MadCow template here:
https://we.tl/pLSLpP0Mw5
I can't remember how long WeTransfer links remain active for, but grab it whilst it's hot. The initial input is in pounds, but just use Google to convert the numbers.
The workings and conversion to KG is all sorted in the 'Workings' tab, with the 'Final' tab containing the 9-week programme.
On the dips and pulls, if you don't have the means to do them (and in addition, add weight to them with a belt) then just supplement them for something else; tricep dips using a bench and inverted rows, for example.
Any questions (from anyone), just post them here.
My point was you can't just dive in to a 'heavy' day without a decent warm up behind you otherwise you'll end up tearing your muscles surely?
Day 5 - Heavy Squat/Heavy Flat Bench/Heavy Pendlay Row
Heavy = 1 x 3 @ 95% of your 3-rep max; increase every Heavy session
So that's basically 9 reps in total for a workout at maximum output. You'll need to properly warm up for that, did you say Rush that I'll need to do:
So is that 3/4 sets before hand of 60-80%? But 1x3? I don't understand.
That's correct; it's just confusing as when discussing set patterns (5x5, 1x3 etc.), we don't note down the warm-ups.
So, assume you have the following 3-rep max:
Squat: 100kg
Bench: 70kg
Row: 60kg
The first few weeks will have your final set (the 1 x 3) as being lower than your current 3-rep max to both allow your body to acclimatise to the programme and - as the weights get heavier - to ensure you don't go into each workout absolutely knackered.
To take Week 7 as an example, your sets will look like this:
Squat: 50kg x 5 reps / 62.5kg x 5 reps / 75kg x 5 reps / 87.5kg x 5 reps / 102.5kg x 3 reps / 75kg x 8 reps
Bench: 35kg x 5 reps / 45kg x 5 reps / 52.5kg x 5 reps / 62.5kg x 5 reps / 72.5kg x 3 reps / 52.5kg x 8 reps
Row: 30kg x 5 reps / 37.5kg x 5 reps / 45kg x 5 reps / 52.5kg x 5 reps / 62.5kg x 3 reps / 45kg x 8 reps
The 8-rep last set is just additional hypertrophy.
Play around with the spreadsheet and you'll be able to see the warm-ups per-session.
I get it now. There's always a gradual warm up, sorry I thought it was like you hit the gym and only did 3 reps then went away again LOL.
Interesting. I'll see how I progress. Will start it on Monday. :)
Thanks mate.
EDIT: As an aside, I did ATG squats last night, and my bum is killing me today.
Start my program tonight @rush.
I've guesstimated the 3 rep maximums so we'll see how I get on.
I've acquired a kettlebell. Might do some LIFTING with it. Any good exercises I should look into? Mostly care for legs and core.
First thing that springs to mind is that swing exersize.
There's a long article on purple Aki on the BBC. That should get you motivated.
That one looks like I might permanently injure myself trying. Will give it a go. :thbup:Quote:
Originally Posted by Magic
"The Ultimate Kettlebell Workbook" is good. You'll want to read about form. One hand swings are most fun I reckon.Quote:
Originally Posted by Pepe
I believe this thing is 18kg. Not sure I can one hand swing it.
I wouldn't risk it then. Screwing your back up wouldn't be fun. Try some goblet squats?
Yes from the little i read squats and two handed swings might be the way to go.
I've just read this and it's insane; how was he not given psychiatric treatment at some point?Quote:
Originally Posted by Kikó
Good man; estimating is fine, as you'll quickly discover if you've over-egged it and you can just reset the programme.Quote:
Originally Posted by Magic
Let us know how you get on.
Snatches.Quote:
Originally Posted by Pepe
That one looks one-handed too. Not sure I can lift that thing one-handed.Quote:
Originally Posted by Lewis
How/why have you only 'acquired' one heavy one?
It belonged to a neighbour who moved out, so he gave it to me.
Ideally I would just go to the gym, but I know it is not going to happen.
Buy a 12kg one with your Israeli blood money.
If I'm going to be buying shit might as well buy proper weights, no?
What's good equipment to have at home? Squats + some core exercise is all I really want.
You would a rack and all sorts, at which point you might as well just go to the gym, so having a few kettlebells tucked behind a door seems like the better way to half-arse in and out of it.
Half-arsing in and out of it sounds about right. :thbup:
I'll give the one I have a shot at some point and if I'm too beta for it I might order some cheap chinese lighter one off ebay.
Them weighted bags (basically sand bags) seem quite good. Easier to squat with and they're difficult to grip/hold so help with core strength, grip and balance.
http://www.ebay.co.uk/itm/like/25231...D1092320580187
That was good. Squatting was fine, got my guesstimates right there as I properly struggled to do 5 on the last set.Quote:
Originally Posted by rush
I thought I underestimated my bench press a wee bit.
As for my pendlay row, I really am not happy at all with my form for that, pics below:
Toggle Spoiler
Because my hips/hamstrings are so tight, I can't get my legs anywhere near as straight as the form guides say. Check out my buddy SCOTT HERMAN FITNESS:
https://i.ytimg.com/vi/Weu9HMHdiDA/hqdefault.jpg
My form looks absolutely nothing like that. Though I didn't feel even on the heaviest weight any...pain in my lower back, which is what I was scared of.
p.s do we count the bar weight when we do the calculations?
EDIT: Also I swapped the things like weighted situps for deadbugs/plank/bridge/leg raises
Your form doesn't look that bad to me.
Yes, count the bar. If you're lifting it, count it.
Don't listen to Poois. All I had to buy was a squat rack (2nd hand), 7ft bar, some weights and a dumbbell set. Oh, and gloves. Gloves are the best investment. My poor hands.Quote:
Originally Posted by Pepe
Yes, that's way more than I'm willing to get.
Agreed on the form; if you're concerned, the best tip I can give you to ensure your lumbar is straight on vertical movements is to imagine someone pulling you down by the middle of the stomach whilst picking you up by your head and your ass.Quote:
Originally Posted by Spikey M
If you try the above and take another picture, then the muscles at the bottom of your back (the Erector Spinae) should be more pronounced.
It probably cost me £75 all in (I already had the dumbbell set though, got it free). Check craigslist or whatever you rapists use over there.Quote:
Originally Posted by Pepe
So stick my ass out more?Quote:
Originally Posted by rush
Shit, can I just say that was in no way reference to the fact that you're Mexican, it was because rapists use Craigslist in America. Right? Oh shit.Quote:
Originally Posted by Magic
#trumpmania
#triggered
You don't need gloves, you fanny.
Maybe not if you're lifting tiny plastic weights like Boyd.
I was lifting more than you and your fucked up hips can at the end of last year when I actually went to the gym and I didn't need gloves.
Who cares? It's all about % of annual revenue.
EDIT: And lol I've not disclosed my weight totals.
:DQuote:
Originally Posted by Magic
Did squats, deadlifts, and some of those swings yesterday. Turns out it is not that heavy after all. I reckon I'll be able to do one-handed stuff in a few weeks. Can't wait to fuck my back up. :drool:
Form mate. Can't stress that enough, really. Form = good = no injuries.
I know. I try to do things properly but it is hard to tell without someone who actually knows what they're doing to guide me. Also, I do not have a single mirror at home. I guess I could film myself but that sounds a bit gay.
Youtube to get a rough idea of form, plus Google image. Then selfie view on the phone as you're doing it (without weights first).
Might try that. Bet I look like a proper spaz.
Oh yeah. If you video it you can listen to all the weird noises you make and stuff. Proper embarrassing. Just make sure auto-upload is turned off and you delete it afterwards...
:D
At least the quads hurt today so I must have done something right.
I spent the first 30 seconds playing with my stones then having a sniff. Fucking dropbox.
EDIT: It wasn't just a casual scratch either, it was a both legs bent and full howk mode enabled.
EDIT 2: you won't know what howk means but say it in a fake Scottish accent and you should get a good idea.