My gym doesn't have a squat rack, it only has a smith machine. Not sure what my options would be. I want to stick with the gym because it is the only one in town that has a pool. As a triathlete, swim training is a must.
quote:DO NOT do this program with a smith machine. If you absolutely must stay at that particular gym, I would recommend using dumbbells before using the smith machine.
My gym doesn't have a squat rack, it only has a smith machine. Not sure what my options would be. I want to stick with the gym because it is the only one in town that has a pool. As a triathlete, swim training is a must.
quote:
1st Failure today with the OHP @ 75 lbs. Went 5,5,5,5,3
Not too surprising given that it is clear that this is my weakest movement of the 4.
I'm also extremely sore from weekend activities that stressed my back a good bit.
I'm sure a failure on Row is coming as well.
I'll keep pushing.
quote:Did you start out with more than the bar on squats? I started out with the bar and just completed the first workout of week 5 and I'm only at 105 on the squats. Going to 110 on Tuesday. Feel great though. Love this workout so far!
Completion of week 4 - very happy to say that I've not missed a work out yet.
Still seeing nice gains.
Re-lifted the same weight from Monday that I failed at on OHP today and completed the 5x5 with no problems.
Only @ 135lbs on Squat, but it's beginning to get tougher every session.
Starting to see some changes in my body, and I'm really encouraged by that. Have only lost 3 lbs. I know that building muscle won't result in much weight loss, but I thought I'd still see some weight shed given the belly fat that I'm carrying around.
quote:Strength is directly related to the cross-sectional size of a muscle. It's great for strength AND size (assuming you are in a caloric surplus.)
Is this program primarily for muscular strength gains, muscular size gains, or exactly what are the objectives associated with it? I'm considering taking it on in a few weeks once I'm done with my current lifting program.
quote:What part of your body told you no? Lower back I'm assuming?
Week 6 in the books - still haven't missed a workout.
I had my first real disappointment this morning with a failure on Squat. I'm not at a super heavy weight yet, only 165, but I'm well beyond anything I've ever done since this is the first time I've ever squatted with a barbell.
I played golf yesterday, so my body was still a little fatigued.
On my second set my back let me know really quickly that it didn't like the weight this morning. I powered through that, but when I unracked the bar for set 3 my body instantly told me "no way". Took 30 lbs off and tried to do set #3, but my body still said "no".
I did manage to complete my OHP and DL part of the workout after a few minutes of rest.
We'll call this a temporary set back and get back at it on Monday.
quote:Sounds like your back could be rounding at the bottom of your squat. I've had some of the same issues in the middle of my squats. It turned out that I wasn't keeping good form and wasn't wearing my belt properly.
Yes - lower back.
I've long had issues with lack of strength in the lumbar region and experience a lot of pain/discomfort when I stress it too much or for too long.
One of the reasons that drew me to this workout plan was getting stronger in that area.
I had played golf on Thursday of last week and was a bit sore from that. I also think I loaded the body incorrectly as I un-racked the bar and the back tensed up a bit funny.
I spent a lot of Saturday working to de-week the flower beds in our house and some other chores on Sunday that stressed my back a bit as well - I wouldn't have been surprised if I hadn't been able to complete the lift today. I was able to power through it.