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  1. ken20008 is offline

    Featherweight

    Join Date
    Feb 2009
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    15

    Posted On:
    2/19/2009 11:10am

    Bullshido Newbie
     Style: MT, BJJ, Kapap

    --
    Hell yeah! Hell no!

    my training regime and current stats

    i have been advised to put my training regime here to critque. here goes:

    Stronglifts 5x5 strength training program

    Workout A:
    Back squat 5x5
    Bench Press 5x5
    Barbell Rows/Power Cleans 5x5
    Pull ups 3xF
    Reverse crunches 3xF

    Workout B:
    Back Squat 5x5
    Overhead Press 5x5
    Deadlifts 1x5
    Pull ups/chin ups 3xF

    I usually train M/W/F, A/B/A

    Nutrition sucks ass totally, will be a shame to even speak about it.

    Stats as taken from my sig at stronglifts forums:
    Training since mid november 2008.
    Back squat: 85kg
    Front squat: 75kg
    Overhead Press: 38.25kg
    Bench press: 57.5kg
    Deadlift: 115kg
    Prone bridges: 5 mins +++

    i have not trained in almost 6 weeks....**** school....so strength will have dropped. my deadlift, for eg, is at max a ***** weak 85kg.

    hoping to start training up again soon.
  2. Kintanon is offline
    Kintanon's Avatar

    Yes, I am smarter than you are.

    Join Date
    Sep 2006
    Location
    Athens, Ga
    Posts
    5,683

    Posted On:
    2/19/2009 11:14am

    supporting memberstaff
     Style: TKD, BJJ

    --
    Hell yeah! Hell no!
    What is your height and weight? If you weigh 220lbs those stats are not that great, but if you weigh 110lbs then those stats are pretty awesome. Let us know.
  3. ken20008 is offline

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    Posted On:
    2/19/2009 11:17am

    Bullshido Newbie
     Style: MT, BJJ, Kapap

    --
    Hell yeah! Hell no!
    161cm/5ft 3 72kg/164lbs
  4. Moonlit Tiger is offline

    Featherweight

    Join Date
    Aug 2007
    Location
    Canada
    Posts
    35

    Posted On:
    2/24/2009 8:06am

    Bullshido Newbie
     Style: Kickboxing / BJJ / Judo

    --
    Hell yeah! Hell no!
    The only criticism I would make is that you're doing the same lifts too frequently. For example, I see that when you're on your normal schedule you do back squats three days a week. This level of frequency could easily result in over-training of the quadriceps, especially since you have front squats included as well.

    My exercise physiology professor in 2nd year university gave a good general rule of thumb that I've always kept in mind: exercise the same muscle groups once per week, use the same exercises only once every two weeks.

    Overdoing it with one muscle group or one specific exercise may end up doing more harm than good. Overuse injuries can really put a damper on your training progression. Try switching your program up a bit week to week. Throw some lunges in there to replace squats every other week (they work the hamstrings hard too).

    It's common to see people split their routines into push/pull exercises on alternate days, or by upper body / lower body. I personally enjoy the upper/lower split, as you can work one area hard, making sure to hit all the muscle groups, and have quite a stretch of time to recover, since the next training session targets completely different muscles.
  5. ken20008 is offline

    Featherweight

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    Feb 2009
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    15

    Posted On:
    2/26/2009 7:37am

    Bullshido Newbie
     Style: MT, BJJ, Kapap

    --
    Hell yeah! Hell no!
    thats bodybuilding dude, anyone who's on starting strength or any basic 5x5 program will tell you, squatting 3x a week is very much doable. plus it hasnt affected much in recovery. i only do back squats, no problems at all. if i havent recovered well enough, my lifts would not have increased, while it actually did.

    frankly speaking, try squatting 3x a week. hard for the first week maybe, but you'll find that the human body is capable of amazing things.
  6. honesty is offline
    honesty's Avatar

    Senior Member

    Join Date
    Feb 2008
    Location
    Somerset, UK
    Posts
    1,060

    Posted On:
    2/26/2009 7:51am


     Style: SAMBO

    --
    Hell yeah! Hell no!
    Stronglifts is good. Squatting 3 times a week is good. I've been doing stronglifts now for 8 months and all is good. Stick with it, but make sure you get your rest and nutrition sorted.
  7. codo3500 is offline

    Registered Member

    Join Date
    Aug 2008
    Posts
    147

    Posted On:
    2/26/2009 7:56am


     Style: BJJ/Muay Thai (MMA)

    --
    Hell yeah! Hell no!
    How old are you? that ofcourse goes into this equation too.
  8. Sakmongkol is offline

    Registered Member

    Join Date
    Dec 2007
    Posts
    217

    Posted On:
    2/26/2009 7:11pm


     Style: Muay Thai

    --
    Hell yeah! Hell no!
    Quote Originally Posted by partyboy View Post
    You kind of sound like those dime-a-dozen trainers at those crappy gyms.

    I've been doing strong lifts for about 6 months in addition to my normal bjj training and I have seen phenomenal improvements over the training you're advocating. I know it's anecdotal evidence but the overall opinion/testimonials of strong lifts is that it's the tits and pretty much everyone should do it
    If you're not a rank beginner squatting heavy 3 times a week will crush your CNS.
  9. Sakmongkol is offline

    Registered Member

    Join Date
    Dec 2007
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    217

    Posted On:
    2/26/2009 7:13pm


     Style: Muay Thai

    --
    Hell yeah! Hell no!
    Ken: After a while you will not squat heavy 3x a week on SS (light 3x3 on weds), you also alternate deads with back extensions, and the volume is lower(3x5). Recovery is an issue with stronglifts, there are better programs out there.
  10. ken20008 is offline

    Featherweight

    Join Date
    Feb 2009
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    15

    Posted On:
    2/27/2009 11:12am

    Bullshido Newbie
     Style: MT, BJJ, Kapap

    --
    Hell yeah! Hell no!
    i take off days when i cant increase the weight on SL5X5. I usually return to the gym stronger.
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