gsethi Posted August 27, 2012 Report Share Posted August 27, 2012 Hey guys,I'm just working on gaining strength in these 2 following routines:Workout A:Squats 5x5Bench Press 5x5 Barbell Rows 5x5 (Bicep Dumbbell Curls) 3x8(Hip Raises) 3x20Cardio: 20mins Speed Intervals on treadmillWorkout B:Deadlifts 5x5Over Head Press 5x5Chinups 5x5(Tricep rope pull downs) 3x8(Planks) - 3x 1minCardio: 20mins cross trainerI alternate this with a break between the days. I know isolation exercises aren't important, but I love doing curls and pull downs.My questions are:When I bench press, a spotter helps me push those reps on the last 3 sets, because I aggressively increase the weights - should I use the spotter to help or continue as much as I can on my on?When I deadlift, do I do a stiff-leg deadlift or a normal one?For chinups I can do about 2-3 reps, the last 2-3 reps I put one leg on the chair and pull up. Do I continue with or without the chair?Thanks in advance for all the help guys! Half-Orc Ranger in training - Level 2STR: 4 STA: 2 DEX: 2 CON: 0.5 WIS: 2 CHA: 1 [1] [Current Challenge] Accountabilibuddies DAI-GURREN BRIGADE Link to comment
bigm141414 Posted August 27, 2012 Report Share Posted August 27, 2012 When I bench press, a spotter helps me push those reps on the last 3 sets, because I aggressively increase the weights - should I use the spotter to help or continue as much as I can on my on?As in the spotter actually touches the bar and helps you complete the set? Back down the weight until you can manage all reps by yourself. You aren't getting strong if you have to have someone assist you. While it is a good idea to have a spotter nearby, you shouldn't increase the weight of a lift until you can do all reps. When I deadlift, do I do a stiff-leg deadlift or a normal one?Regular deadlift. Stiff leg/romanian style DLs are great accessory work for the glutes/hamstrings/spinal erectors but you will never be able to lift as much in an RDL as a regular DL. For chinups I can do about 2-3 reps, the last 2-3 reps I put one leg on the chair and pull up. Do I continue with or without the chair?Continue on, but work towards doing more reps without the chair. "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
gsethi Posted August 27, 2012 Author Report Share Posted August 27, 2012 Thanks so much for the answers bigm! Clears a lot for me - got one more though:I do 3 warm-up sets before each one (except chinups) with a lot less weight - do I need these warm-ups or do I just use the first 2 sets of every 5x5 as a warm-up? Half-Orc Ranger in training - Level 2STR: 4 STA: 2 DEX: 2 CON: 0.5 WIS: 2 CHA: 1 [1] [Current Challenge] Accountabilibuddies DAI-GURREN BRIGADE Link to comment
bigm141414 Posted August 27, 2012 Report Share Posted August 27, 2012 Thanks so much for the answers bigm! Clears a lot for me - got one more though:I do 3 warm-up sets before each one (except chinups) with a lot less weight - do I need these warm-ups or do I just use the first 2 sets of every 5x5 as a warm-up?Always do some warm up sets. 2-3 sets at light weight, or just the bar. Then jump into your 5x5. "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
Shoshie Posted August 27, 2012 Report Share Posted August 27, 2012 As you progress, you may find that doing your 20 minutes of intervals at the end is just not happening. I'm about a month or so into a 5x5 linear progression, and I'm definitely finding that I'm just wiped afterwards. But I could also be a weakling. Selkie WarriorLevel 2, STR: 6.5 | DEX: 4.5 | STA: 2.8 | CON: 4 | WIS: 7 | CHA: 2.5 Shoshie's "Getting Awesome" Challenge Shoshie's "Just Hanging Around" Challenge Link to comment
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