i am getting slaped in the face for this >.>

Which workout routine or program is best for your fitness goal? Post your programs here!

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swanso5
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Post by swanso5 »

haven't seen the program...squatting every session? lots of spinal loading there i don;t really like...post it for a look
DianaB
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Post by DianaB »

swanso5 wrote:haven't seen the program...squatting every session? lots of spinal loading there i don;t really like...post it for a look
Look at stronglifts.com
It's simple and effective. The starting weight on the squat is bar only, and the progression is 5lbs each session. The parameters for failure on the 5x5 are after 3 missed sessions, take a soft deload. If you miss after this or regress, take a hard deload. After 2 hard deloads, you move on to the next program. Since the trainee is starting with minimal weight and following the deload guidelines, the spinal loading should not be an issue, the body adapts and learns the correct movement.
The program is based on the original Bill Starr's 5x5, and for beginning strength training it works like a charm.
Right now I squat twice a week, 2 rounds each session at 85% and 70% of max. Frequent squatting is great and really builds entire body strength, as long as you keep the numbers and ego in check.
swanso5
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Post by swanso5 »

are they all back squats or is there some front squats too?
romiel
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Post by romiel »

this is the program.
A:
squat 5x5
bench press 5x5
bent-over row 5x5
dips 3xF

B:
squat 5x5
overhead press 5x5
deadlift 1x5
chin/pull ups 3xF

3 times a week, week1 A/B/A, week2 B/A/B
it does not say back squat or front so i just asumed it is back squat.

Diana.
i start squating with a bar only or with the weight i ended up lifting last squat?
DianaB
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Post by DianaB »

As written, back squats, bar only.
Add 5lbs each session (2.5lbs x2)
You have the entire pdf that explains the progression, right?
barleycorn428
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Post by barleycorn428 »

I started with this program(strong lifts 5x5)in March.Started squatting for the 1st time in life 57 yrs old.I love the squat now and do it twice a week 1 front and 1 back.Have gone from an empty bar to 225lbs (back) for 3-4 reps and started the front squat sometime in late june and I'm up to 175 lbs 3-4 rep range
swanso5
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Post by swanso5 »

oh you start with the bar only...well squat away then...i'd like to see more deadlifts in there though myself
DianaB
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Post by DianaB »

Well week 1 your doing deads on the second day, and week 2 you do them first and third days. It's not so bad once the numbers increase. And I guess it depends on the person. I am DL'ing once a week, and it takes 2 full days to recover from that one session.

romiel
remember that this is a "starting strength" program. The bar only may feel light and useless, but the purpose is to have your body adapt to the correct form and execution of the lift. Get a coach to look over your form or video it and post a youtube link. If you are making mistakes in execution, it will just get worse as the weight increases and it's hard to break bad habits. I am suspicious of your 75lb squat and would like to see what you are doing with it.
Remember:
no dive bombing down the weight
elbows down, no chicken wings sticking out
Tight back, chest up
Full squats only please, that means the crease of the hip is a tad lower than the crease of the knee.
Take a wide stance with toes pointed outwards to help achieve your depth.
romiel
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Post by romiel »

i will see what i can do about the video.

no i dont have a full pdf about it, what i read is i do the program until i squat 1.3x body weight or when i have to take 2-3 deload weeks.
also the bar only is for squat or all lefts i start with bar only?
DianaB
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Post by DianaB »

romiel wrote:i will see what i can do about the video.

no i dont have a full pdf about it, what i read is i do the program until i squat 1.3x body weight or when i have to take 2-3 deload weeks.
also the bar only is for squat or all lefts i start with bar only?
Do yourself a favor and go download the pdf. It's free. You need to be aware of the entire program, the progressions and how to perform a soft or hard deload.
Otherwise you are jumping in half-assed, and you'll end up burnt out with half assed results, looking for a body split program. :D
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Boss Man
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Post by Boss Man »

With regards to the PDF Romiel, you need to make sure you download a good version of Acrobat Reader, but you can usually find one of those on the Asobe site, if you haven't got one already. Just make sure if they have any backdated versions, you know which ones are right for your system, or if you're not sure, you may be able to contact adobe wia some kind of e-mail address, and give them a few basic specs like Operating system, Processor speed etc etc, so they could reccomend the best version for you.

Though as suggested if something like ths is written in a PDF format, download the PDF, because some sites may have excerpts of their stuff to read, but if you need to understand the whole thing, segments won't do.
romiel
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Post by romiel »

got it now thanks all.

the problem here is you cant get a coach to tell you what you do, you just pay for the gym and the gym hire 2-3 coaches to run it.
but as you dont pay them they do not give a shit of what you are doing lol.

if it wasnt for this forum i would still doing machines only and ignoring legs completly hehe, so thanks everyone
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