5x5 need comment and advice

pifpaf · August 9th, 2008, 03:50 PM

i just start the programme i train for 1.5 years now after i stoped trainning for 13 years
my stat
38 years
250lbs
chest 50
arm19.75
leg27.5
body fat(is a shame)

day 1
pull up with -50lbs (200lbs) 5x5 a had some problem
deadlift 245lbs 2x8to12a had some problem
t-bar row 3 plate 3x8to12 easy

close grip bech press 245 lbs 5x5 to much easy
barbell extention(skullcrusher)135lbs 2x8to12 to much easy
pushdown 120lbs 2x8to12 really to much easy

day2
bench press inclined 5x5 275 ok
db press flat2x8to12 150 each hand ok
fly flat3x8to12 60lbs ok

curl 5x5 185 ok
scott curl 2x8to12 155 ok
concentration 3x8to12 55 ok

day3
squat 5x5 275lbs ok
haqu squat 2x8to12 500lbs ok
legcurl one leg a time3x8to12 60 ok

barbell front press 5x5 225 ok
up right row2x8to12 135 ok
rear delt pec dec 3x8 to12 150ok

most of the weight i have lift the first day is to light but each time a begin a new programme i have one week adjustement for the weight ok is for me not heavy and not light

strong point:
tricep
bicep
lower chest
shoulder
calf
leg (if i dont use my back:leg press)

weak point
leg(if i use my back like squat)
back
lower back
upper chest (i can only lift 275lbs on incline bench)
i need comment and advise i need the good rest time for each set (i take 1.5 or 2 min each set)

**wil** · August 9th, 2008, 04:43 PM

Looks good. You obviously have good upper-body strength.

I have been doing the Bill Starr - Glenn Pendlay 5x5 routine for 3 weeks now and I love it.

This website describes the plan.
Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

They have a template that runs on excel. It's great because you plug in some trial weights/reps and the spreadsheet calculates your weights for the entire 9-week plan.

Adamo · August 9th, 2008, 05:08 PM

Man, I'm just a rookie but those numbers look pretty impressive.

**Insex** · August 9th, 2008, 06:23 PM

I think you're doing fine and should keep doing what you're already doing.

If your goal is to gain strength, then allow your body plenty of time to rest in between each set. In order to gain strength, you have to make each lifting attempt as heavy as possible, and you won't be able to lift heavy if you don't give your body a chance to be ready.

If your goal is to lose weight and lose body fat, then keep lifting hard but try to keep your heart rate elevated throughout the workout. This means less time for rest in between each set (around one minute of rest in between each set, no more than two minutes). If you have to lower the amount of weight being used to keep up the pace, that's fine.

Other than that, keep up the good work.

**wildstang** · August 10th, 2008, 12:19 PM

i also believe your doing just fine as you are. its natural to have lagging areas in numbers and as insex stated about the rest if working towards strength between sets stands true. only advice i have at the moment is if you have been on same workout for some time would be to switch up certain excercises for another to target the groups desired from a different angle.

pifpaf · August 10th, 2008, 12:20 PM

i want to go to 280 lbs, before the cut programme now i am on mass i just need a little 30 pound

my back is so weak i have some problem to do (full)squat with 315 lbs and on the leg press i can do 1300lbs with no problem .
that why i prefere to do squat because i my weak point

and for my upper body strenght secret: i was a lumberjack. in my teen whene i stayed in rawdon quebec

**TommuGuns** · August 10th, 2008, 04:37 PM

If you put on another 30LBS... Then decide 2 cut.... You will have trouble cutting. Whats your BF% at the moment

pifpaf · August 10th, 2008, 11:20 PM

i really dont know i will make bf test this friday

**wildstang** · August 11th, 2008, 01:11 PM

Quote:

Originally Posted by pifpaf

i want to go to 280 lbs, before the cut programme now i am on mass i just need a little 30 pound

my back is so weak i have some problem to do (full)squat with 315 lbs and on the leg press i can do 1300lbs with no problem .
that why i prefere to do squat because i my weak point

and for my upper body strenght secret: i was a lumberjack. in my teen whene i stayed in rawdon quebec

i know all about the lumberjacking growing up in montana in the mountains hauling wood daily. hard hard work but i loved how it built you before even working with the weights. and the training advantage of working up in high altitudes makes a big difference on ones stamina when at sea level. your body gets used to being oxygen deprived and you get a little jaundice at first but it was worth every moment 2 me!

pifpaf · August 13th, 2008, 12:11 PM

Quote:

Originally Posted by wildstang

i know all about the lumberjacking growing up in montana in the mountains hauling wood daily. hard hard work but i loved how it built you before even working with the weights. and the training advantage of working up in high altitudes makes a big difference on ones stamina when at sea level. your body gets used to being oxygen deprived and you get a little jaundice at first but it was worth every moment 2 me!

i worked in lumberjack camp whene a was a teen that made me more stronger natturally in some area of my body i am naturally strong not by birth but by work by birth i was skinny and weak

pifpaf · August 15th, 2008, 02:08 PM

i dont know what i can do i am 38 but my ealth is not good my immune system sucks i take cold or flux each month whene i finish my trainning i am so tired i can do nothing i dont know if i take some multi vitamin if my immune systeme wil be better
i need advice

**wildstang** · August 15th, 2008, 02:32 PM

Quote:

Originally Posted by pifpaf

i dont know what i can do i am 38 but my ealth is not good my immune system sucks i take cold or flux each month whene i finish my trainning i am so tired i can do nothing i dont know if i take some multi vitamin if my immune systeme wil be better
i need advice

it sounds as if you need some blood workup done to see if your deficient in certain areas, as the comment about immune system and tiredness are markers showing somethings not up to par.
but yes a good multi-vit and basic supps such as fish oil capsules, bcca's, zinc tablets, even a more exspensive vitamin pack such as animal stack wich i use would have everything to address someone such as us with a demanding workout regimine. its been years since ive even caught a common cold so the supps do make a big diff.

**SAINT_X** · August 15th, 2008, 02:59 PM

Quote:

Originally Posted by pifpaf

i dont know what i can do i am 38 but my ealth is not good my immune system sucks i take cold or flux each month whene i finish my trainning i am so tired i can do nothing i dont know if i take some multi vitamin if my immune systeme wil be better
i need advice

Multi-Vitamins can help you for sure. But you might also check into other dietary supplements, like...juicing. Go get a good juicer and try a carrot/ kale/ apple ( apples help the taste a great deal ) for a while. Check out other immune builder recipes out there and see what works best for you.
From what you said...I think juicing would help you very much.

Check into whey protein... aids in muscle recovery and that could help your symptoms as well I think.

Here are a couple of links you may find useful...

ExRx Diet and Nutrition

Smoothies For Immune Building

**Insex** · August 15th, 2008, 10:45 PM

Quote:

Originally Posted by pifpaf

i dont know what i can do i am 38 but my ealth is not good my immune system sucks i take cold or flux each month whene i finish my trainning i am so tired i can do nothing i dont know if i take some multi vitamin if my immune systeme wil be better
i need advice

How much sleep do you get each night?

pifpaf · August 16th, 2008, 01:36 PM

î take protein whey and i have 8 hours sleeps pers days i have good meal and i eat a lot of carrot

thanks for your advice

**torofuerte** · August 16th, 2008, 04:59 PM

Quote:

Originally Posted by pifpaf

i dont know what i can do i am 38 but my ealth is not good my immune system sucks i take cold or flux each month whene i finish my trainning i am so tired i can do nothing i dont know if i take some multi vitamin if my immune systeme wil be better
i need advice

Check for mono. Seriously. I got that shit once at a gym, and it severely kicked my ass. The effects, the debilitation, the colds and shit pestered me for years after I got that.

You should check with your doc and ask him to get you a blood test to see your levels of iron, cholesterol and stuff like that. Little deficiencies or excesses go unnoticed for years, but shit like that builds up and eventually gets you.

Also, depending on your levels of physical activity (both in and out of the gym), you may need to supplement with glutamine. I supplement with no less than 20g on every day I work out, with 300mg of vitamin C a couple of hours before training. Every once in a while I also supplement with 1,000mcg of B12 (cyaoncobalamin). When I'm very tired or feel that I'm getting sick, I also take an additional 50mg of zinc (on top of what my multi gives me.)

A couple of months ago I started supplementing with Tactical Nutrition's "Explosive Endurance". I wrote a review of it a couple of months ago here. I strongly recommend this product.

Welcome to the almost-40 club