User Panel
User Panel
User Panel
|
Posted: 4/21/2021 12:06:29 PM EDT
[#1]
In three months or so, I’ve managed to go from the empty bar to 255 on squats for 5x5... took all of last week off and didn’t do them from Saturday to Saturday, and boy was that a mistake.
|
|
|
|
Posted: 4/21/2021 12:08:16 PM EDT
[#2]
Quote HistoryQuoted: In three months or so, I’ve managed to go from the empty bar to 255 on squats for 5x5... took all of last week off and didn’t do them from Saturday to Saturday, and boy was that a mistake. You got DOMS from taking a week off? I'm guessing that starting with the empty bar left you under trained for quite awhile if that's the case. |
|
|
|
Posted: 4/21/2021 12:15:47 PM EDT
[#3]
You should be doing legs at least twice a week if not more. Deads and squats same day is no problem as long as you vary intensity between the two. Right now I'm benching average 4x a week, squatting 2
3.5x, and deadlifting 2.5x for hypertrophy. I'll cut that in half in about a month for strength. You shouldn't be trying to kill yourself every session either. Leave something in the tank every exercise. |
|
|
|
Posted: 4/21/2021 12:21:52 PM EDT
[#4]
Quote HistoryQuoted: You should be doing legs at least twice a week if not more. Deads and squats same day is no problem as long as you vary intensity between the two. Right now I'm benching average 4x a week, squatting 2 3.5x, and deadlifting 2.5x for hypertrophy. I'll cut that in half in about a month for strength. You shouldn't be trying to kill yourself every session either. Leave something in the tank every exercise. I'm going back to once a week starting this week. I started a new 531 spreadsheet. Total sets and reps is actually higher compared to a 3x week full body though, squats were getting hit 2x every other week, 1x on in between weeks. If you check out the forums, a lot of very strong people have gotten strong from anywhere between 1-6x a week frequency, each person needs to find that sweet spot between MEV and MRV that is best for them. |
|
|
|
Posted: 4/22/2021 7:16:48 PM EDT
[#5]
Quote HistoryQuoted: You got DOMS from taking a week off? I'm guessing that starting with the empty bar left you under trained for quite awhile if that's the case. Quote HistoryQuoted: Quoted: In three months or so, I’ve managed to go from the empty bar to 255 on squats for 5x5... took all of last week off and didn’t do them from Saturday to Saturday, and boy was that a mistake. You got DOMS from taking a week off? I'm guessing that starting with the empty bar left you under trained for quite awhile if that's the case. I've pretty much always had quad/ham doms if I took a week off then hit it hard. I try real hard to at least get body weight squats and stretching in during the times that life gets in the way. Not much of an issue with the other lifts though. |
|
|
|
Posted: 4/22/2021 8:12:32 PM EDT
[#6]
Quote HistoryQuoted: I've pretty much always had quad/ham doms if I took a week off then hit it hard. I try real hard to at least get body weight squats and stretching in during the times that life gets in the way. Not much of an issue with the other lifts though. Quote HistoryQuoted: Quoted: Quoted: In three months or so, I’ve managed to go from the empty bar to 255 on squats for 5x5... took all of last week off and didn’t do them from Saturday to Saturday, and boy was that a mistake. You got DOMS from taking a week off? I'm guessing that starting with the empty bar left you under trained for quite awhile if that's the case. I've pretty much always had quad/ham doms if I took a week off then hit it hard. I try real hard to at least get body weight squats and stretching in during the times that life gets in the way. Not much of an issue with the other lifts though. Weird, everyone has different biology and life stresses though. Honestly I end up getting more sore from work than lifting most of the time. Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day. 3 sets of 5 squats a few days later felt fine by comparison. I think work kind of keeps me minimally trained when my lifting lapses. |
|
|
|
Posted: 4/23/2021 6:18:25 AM EDT
[#7]
Quote HistoryQuoted: Weird, everyone has different biology and life stresses though. Honestly I end up getting more sore from work than lifting most of the time. Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day. 3 sets of 5 squats a few days later felt fine by comparison. I think work kind of keeps me minimally trained when my lifting lapses. Quote HistoryQuoted: Quoted: Quoted: Quoted: In three months or so, I’ve managed to go from the empty bar to 255 on squats for 5x5... took all of last week off and didn’t do them from Saturday to Saturday, and boy was that a mistake. You got DOMS from taking a week off? I'm guessing that starting with the empty bar left you under trained for quite awhile if that's the case. I've pretty much always had quad/ham doms if I took a week off then hit it hard. I try real hard to at least get body weight squats and stretching in during the times that life gets in the way. Not much of an issue with the other lifts though. Weird, everyone has different biology and life stresses though. Honestly I end up getting more sore from work than lifting most of the time. Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day. 3 sets of 5 squats a few days later felt fine by comparison. I think work kind of keeps me minimally trained when my lifting lapses. I hadn't thought about that, when I was working construction in the 00s DOMS wasn't much of an issue. I've been in management for the last decade with limited physical labor at work. Small farm and rural living keeps me from being a slouch bit thats not a daily grind. |
|
|
|
Posted: 4/23/2021 10:47:55 AM EDT
[#8]
Quote HistoryQuoted: Weird, everyone has different biology and life stresses though. Honestly I end up getting more sore from work than lifting most of the time. Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day. 3 sets of 5 squats a few days later felt fine by comparison. I think work kind of keeps me minimally trained when my lifting lapses. I work "legs" every session, taking a week off not only results in some minor DOMS but a >10% detraining effect. Two weeks? Shit, it's like I never touched a barbell before. Before weightlifting, did the standard 5/3/1 and fucking hated it. A week in between squats and deadlifts would leave me sore every time. But switching to the BBB template leveled out the frequency. |
|
|
|
Posted: 4/23/2021 11:21:46 AM EDT
[#9]
Quote HistoryQuoted: I work "legs" every session, taking a week off not only results in some minor DOMS but a >10% detraining effect. Two weeks? Shit, it's like I never touched a barbell before. Before weightlifting, did the standard 5/3/1 and fucking hated it. A week in between squats and deadlifts would leave me sore every time. But switching to the BBB template leveled out the frequency. Quote HistoryQuoted: Quoted: Weird, everyone has different biology and life stresses though. Honestly I end up getting more sore from work than lifting most of the time. Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day. 3 sets of 5 squats a few days later felt fine by comparison. I think work kind of keeps me minimally trained when my lifting lapses. I work "legs" every session, taking a week off not only results in some minor DOMS but a >10% detraining effect. Two weeks? Shit, it's like I never touched a barbell before. Before weightlifting, did the standard 5/3/1 and fucking hated it. A week in between squats and deadlifts would leave me sore every time. But switching to the BBB template leveled out the frequency. Last time I did 531 I did the BBB template with the days switched, looked good but my strength didn't really move, you could see my AMRAP sets dwindling as the cycles went on. This time I'm gong to give it a 5 cycle try again, but two cycles of BBB, then two cycles of FSL, then one cycle of bodyweight assistance. If I feel it did anything for me I'll drop back 3 steps like he recommends and start another 5 cycle loop. If I don't think it did much, I'll go back to 3x week full body, or try out supersquats again or something. Squatting twice a week doesn't seem to bother me, but on 2x deadlift weeks I get my ass kicked, I don't eat enough I think, and I know I don't sleep enough. |
|
|
|
Posted: 4/24/2021 3:13:05 PM EDT
[#10]
Quote HistoryQuoted: Are you really young or are you trying to get injured so you have a good excuse to take another break? Lol |
|
|
|
Posted: 4/24/2021 3:23:55 PM EDT
[#11]
Try swimming for a few months before hitting the weights.
|
|
|
|
Posted: 4/24/2021 3:29:31 PM EDT
[#12]
Quote HistoryQuoted: Try swimming for a few months before hitting the weights. That sounds like a terrible way to get strong. |
|
|
|
Posted: 4/24/2021 3:51:31 PM EDT
[#13]
Quote HistoryQuoted: Try swimming for a few months before hitting the weights. Swam for years competitively. Not sure if it would transfer to my fitness goals. Good cardio, but if you really know how to swim. It won't do much for strength gain. |
|
|
|
Posted: 4/29/2021 9:58:05 AM EDT
[#14]
Quote HistoryQuoted: Weird, everyone has different biology and life stresses though. Honestly I end up getting more sore from work than lifting most of the time. Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day. 3 sets of 5 squats a few days later felt fine by comparison. I think work kind of keeps me minimally trained when my lifting lapses. Quote HistoryQuoted: Weird, everyone has different biology and life stresses though. Honestly I end up getting more sore from work than lifting most of the time. Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day. 3 sets of 5 squats a few days later felt fine by comparison. I think work kind of keeps me minimally trained when my lifting lapses. That's how I was when I painted houses too. We'd do 5-10 of them a week (never less than 1500 square feet), inside and out, and probably 30-40% of them were 2-story homes. It was a real motherfucker, so 5x5 was easy Quoted: You got DOMS from taking a week off? I'm guessing that starting with the empty bar left you under trained for quite awhile if that's the case. May have been, I don't know. I'm constantly "slightly sore" now if I sit too long/often at work, and I usually feel best right after leaving the gym. Today was more squats (265 5x5), overhead press (125 5x5), and deads (310 1x5). Kind of surprised that bench press was the last lift out of the ones the program includes that I fucked up on, given my GSW to the elbow always made it super difficult for me. I just could not get 175 up the other day (5, 3, 5, 1, didn't even attempt set #5) to save my fucking life, even with my arm brace. Might have been poor sleep and no breakfast before gym though. |
|
|
|
Posted: 6/25/2021 4:51:41 AM EDT
[#15]
Reverse hyper machine and inversion therapy has allowed me to squat heavy twice a week. I do it before and after my squat sets.
|
|
|
|
Posted: 6/25/2021 11:34:14 AM EDT
[#16]
Quote HistoryQuoted: Reverse hyper machine and inversion therapy has allowed me to squat heavy twice a week. I do it before and after my squat sets. If you're doing the inversion for spinal compression...at a certain point, it's just not healthy (IMHO) to keep putting more and more weight at the top of your spine. I found a gym 5 minutes from me with a pit shark... game changer. You can load the HELL out of your legs, and not feel the compression all along the entire length of your spine after exercising. |
|
|
|
Posted: 6/25/2021 4:11:57 PM EDT
[#17]
Quote HistoryQuoted: If you're doing the inversion for spinal compression...at a certain point, it's just not healthy (IMHO) to keep putting more and more weight at the top of your spine. I found a gym 5 minutes from me with a pit shark... game changer. You can load the HELL out of your legs, and not feel the compression all along the entire length of your spine after exercising. By inversion therapy, I basically end squat days by strapping on inversion boots, and hanging for 1-2 minutes, and getting some ab work done. It's really helped my recovery from squat days, and eliminated the pain I was experiencing post squat day. I actually tried to buy a titan fitness belt squat machine twice. First time they refunded me telling me it got lost in delivery. Second time they delayed shipping date twice, I eventually asked for a refund, and got a functional trainer for the space I set aside. |
|
|
Win a FREE Membership!
Sign up for the ARFCOM weekly newsletter and be entered to win a free ARFCOM membership. One new winner* is announced every week!
You will receive an email every Friday morning featuring the latest chatter from the hottest topics, breaking news surrounding legislation, as well as exclusive deals only available to ARFCOM email subscribers.
AR15.COM is the world's largest firearm community and is a gathering place for firearm enthusiasts of all types.
From hunters and military members, to competition shooters and general firearm enthusiasts, we welcome anyone who values and respects the way of the firearm.
Subscribe to our monthly Newsletter to receive firearm news, product discounts from your favorite Industry Partners, and more.
Copyright © 1996-2024 AR15.COM LLC. All Rights Reserved.
Any use of this content without express written consent is prohibited.
AR15.Com reserves the right to overwrite or replace any affiliate, commercial, or monetizable links, posted by users, with our own.
