Yeah booze is my downfall as well really, I'll eat well Sunday-Thursday, go to the gym every day but Friday night I'll head out and smash 15 pints of cider and probably a bag and go to bed at 7am. Play football Saturday afternoon which is some exercise but then go home and order my body weight in unhealthy **** as I'm starving from not eating since midday Friday. If I could not do that it would be great, but old habits die hard
5x5 is a bit misleading, it’s never that rigid. My group could look like this: 5 x 80kg 5 x 80kg 4 x 80kg 3 x 80kg 5 x 70kg I always focus more on my rest periods than the weight itself, as I prefer intensity to volume, so that will generally be what one group looks like. The aim is 5 sets of heavy **** and try your best to move it 5 times in each set, if you can’t then 2/3/4 reps is also good.
Might actually try this, so many people have told me about it over the years and how it hugely improves strength, but I've never really been fussed about being strong. My mate who I now go with is into basically anything so it is confusing as **** as each week he has read some program online and wants to try it so need to stick to something simple to not get sucked into pushing a sled along for 50m 100 times and flipping tyres like some ****ing melt.
It’s easy to track your gains on 5x5, and they come fast. The stronger you are the easier it is to pick up again if you drop off the gym for a few weeks.
So doing back tonight, should do 5x5 for each of these?: Deads One arm rows Seated Rows Standing rows Lat pull downs Wide Grip pull ups Overhand rows on machine (no idea what the real name for this is) Or just tone that down a bit and pick say 4 as I can see it being a bit overkill on 7 (although I would usually try and do 5 sets of 12-14 on everything except the pull ups, which I would use a resistance band for)
Tonight will aim to do; Standing barbell rows Seated one arm rows Lat pull downs (pull up equivalent without having to pull my body weight up publicly!) Possibly seated close grip rows, all this depends on what machines are actually available. Deads 5 x 5 of each the way to go. Then run. Then I'll be having a week off all this anyway.
Wide grip pulls and Lat pulldowns is an unnecessary combo. Just do weighted pull-ups and ditch the lat pulldowns. There’s a lot of rows there as well, bent over rows is your compound, single arm not necessary. Seated maybe keep if you have time. Rack pull/Romanian deads 5 x 5 Pull-ups 5 x 5 Bent over rows 5 x 5 That’ll do you really, then maybe some iso stuff if you’re not finished... some reverse flies, seated rows, dumbbell rows etc.
Yeah but OVERLOAD, HYPERTROPHY and VASCULARITY. I'll give it a go, as I said I'm not sure how ****ed I'll be after just doing 75 reps, but I'll go heavy and see how it feels. Will be a fair bit of trial and error anyway for the first month or so I'd guess as I genuinely have no idea what is heavy for me but not too heavy.
If it’s not challenging you enough then shorten rest periods. It works for the world’s best athletes mate so there’s no reason it won’t work for me or you.
Without boring you about work, i've been on the heavy grid today, for some reason they only put 2 of us on, the ****s, bang out of order. Part of this was 1200 cases of bananas at 18kg each. The lad i was working with is a good mate, but he's a gym freak, and 100% i know he takes roids. But he was blowing out of his arse, and kept walking off, looked like a big sweaty heap, and muggins ended up doing probably over 80% of them, even though he was lifting 2 at a time, something that i'd never attempt. Moral seems to be, be a strong as you want, but if you got no stamina, you're still ****.
Did the 5x5 stuff but ended up doing chest rather than back. Flat - 90kg 5x5, pretty easy really as last set I found relatively comfortable which I'm guessing shouldn't be the case, will try 95 next week. Decline - 100kg 5x3 and then 4x2. This was harder, not sure if a bit fatigued from flat or if just the right weight for me. Probably a bit of both Flys - 16kg dumbells 5x5 think this was definitely too light and ended up doing a 6th set and going til failure Then did some cable stuff to finish off with. Quite enjoyed it though, will stick with it for a month at least. Can see it being a killer on legs and back.
Did a hard run yesterday and had heavy legs today. Took it a bit easier today but **** me it was hard work. Felt like I was running uphill the whole time.
I've come back from six days away five pounds heavier for **** sake!! Bloody French, with their nice cheese, beer wine & desserts, the bastards. Wouldn't mind but was proper exercising during the day. Back to le gym Monday, got to get the diet sorted too. Properly sorted.
I’m just back from an all inclusive in fuerteventura! I’m not even hitting the scales, just going full burn in the sea and on the bike.