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Artesial
 
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Originally Posted by Coqui View Post
I normally went back one week and pushed on. Unfortunately, that was after I had finished with the program and was just continuing on beyond week 9

OK I was thinking the same, I'll finish this week and if I fail again I'll go back a week.
Thanks.

Edit: Also, after week 12 would it make sense to restart completely with new 5RM numbers or just keep continuing like normal with 2.5% difference?

Last edited by Artesial; 07-05-2011 at 12:14 PM..
Old 07-05-2011, 11:47 AM Artesial is offline  
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Coqui
 
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OK I was thinking the same, I'll finish this week and if I fail again I'll go back a week.
Thanks.

Edit: Also, after week 12 would it make sense to restart completely with new 5RM numbers or just keep continuing like normal with 2.5% difference?

I kept seeing gains so I never thought about that. The only issue with starting over was that you had to wait a few weeks before you got back to where you were currently. I wasn't patient enough to do that.....however, for all I know, that would have made my gains in the long run higher, faster.
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Old 07-05-2011, 12:45 PM Coqui is offline  
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I kept seeing gains so I never thought about that. The only issue with starting over was that you had to wait a few weeks before you got back to where you were currently. I wasn't patient enough to do that.....however, for all I know, that would have made my gains in the long run higher, faster.

I was thinking that short term gains would not be as good but maybe the slightly lower weight can help with gains in the long run as sort of a "break"; I think I'll continue until I see too many failures. Out of curiosity what made you stop? What were your big 3 numbers at the end and what did you start at?

Last edited by Artesial; 07-05-2011 at 01:01 PM..
Old 07-05-2011, 12:55 PM Artesial is offline  
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I was thinking that short term gains would not be as good but maybe the slightly lower weight can help with gains in the long run as sort of a "break"; I think I'll continue until I see too many failures. Out of curiosity what made you stop? What were your big 3 numbers at the end and what did you start at?

Start:
Bench - 185
Squat - 225
Deadlift - non-existant because I had never done them before.

Finish:
Bench - 365
Squat - 425
Deadlift - 465 (with straps)

What made me stop was more the desire to burn fat as well as raise my cardiovascular endurance. I started doing complexes and circuits with at least once a month going back to heavy lifting to minimize the strength loss. As it stands now, I've barely lowered my numbers but can do 405 deadlift raw (no straps) which was better than before.

Once I get my BF% below 8%, I will begin once more doing workouts like this one.
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Old 07-05-2011, 01:17 PM Coqui is offline  
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Artesial
 
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Start:
Bench - 185
Squat - 225
Deadlift - non-existant because I had never done them before.

Finish:
Bench - 365
Squat - 425
Deadlift - 465 (with straps)

What made me stop was more the desire to burn fat as well as raise my cardiovascular endurance. I started doing complexes and circuits with at least once a month going back to heavy lifting to minimize the strength loss. As it stands now, I've barely lowered my numbers but can do 405 deadlift raw (no straps) which was better than before.

Once I get my BF% below 8%, I will begin once more doing workouts like this one.

Oh wow, you saw some massive increases which I'd like to see. What was your body weight before and after? How long did you do the program?
Old 07-05-2011, 01:39 PM Artesial is offline  
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Oh wow, you saw some massive increases which I'd like to see. What was your body weight before and after? How long did you do the program?

BW was around 185 when I started it. Most of it was fat though. BW got up to 235 (although still a lot of fat) Did the program for about 6 months, took a break, then started it up again. rinsed and repeated. For around 2 years.

Right now, I'm at 195 with a 345 Bench, 405 squat and 445 dead. (Obviously I have lost a lot of the fat)
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Old 07-05-2011, 01:42 PM Coqui is offline  
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Nice, did you strictly do MadCow or alternate other SS/Bill Starr programs?
Old 07-05-2011, 04:14 PM Artesial is offline  
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Nice, did you strictly do MadCow or alternate other SS/Bill Starr programs?

Strictly Bill Starr's 5 X 5 Intermediate.
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Old 07-05-2011, 04:36 PM Coqui is offline  
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Damn Coqui, impressive. Mad respect.
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Old 07-05-2011, 10:13 PM fapling is offline  
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Artesial
 
Think I should continue to do Power Cleans or alternate Barbell Rows in there once in a while as a substitute?

Also, yesterday's workout went pretty well, got 135 on the overhead press for 5, last one was a bit of a struggle but still got it up there. Deadlifts went well, I hit 290 and next week is 300lbs which I'm excited cause it's been over a year since I lifted over 300lbs on any workout.

Last edited by Artesial; 07-06-2011 at 06:26 AM..
Old 07-06-2011, 06:18 AM Artesial is offline  
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Artesial
 
Oh and I weighed myself last night after bathroom and a couple hours after dinner, at 152.5lbs. Up a pound of mass since last week.
Old 07-06-2011, 11:38 AM Artesial is offline  
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Think I should continue to do Power Cleans or alternate Barbell Rows in there once in a while as a substitute?

Also, yesterday's workout went pretty well, got 135 on the overhead press for 5, last one was a bit of a struggle but still got it up there. Deadlifts went well, I hit 290 and next week is 300lbs which I'm excited cause it's been over a year since I lifted over 300lbs on any workout.

Personally I liked the rows to help my back for the deadlifts. As long as you don't feel you're struggling on the deads, I'd just do whichever you wanted.
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Old 07-06-2011, 12:11 PM Coqui is offline  
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I honestly think that you could add in barbell rows if you wanted to. There is such different muscle recruitment from the two lifts and the functionality of both of them applies differently to different lifts.

Power cleans are great for getting you big traps and a more explosive squat through hip movement. They also help your hip thrust at the top of the deadlift.

BORs, on the other hand, help out your deadlift by increasing your lat strength. But they also increase your bench. Any bencher out there will tell you that you need to have a least one lateral rowing motion to have a big bench. Bigger lats will give you a bigger platform to bench off of, and also help dramatically from the bottom portion of the lift, which in turn can decrease the load on the shoulders (which sounds like it might be bad, but lots of benchers have issues with their shoulders).

I know you're not supposed to "change" the program, but I don't see how adding in rows is going to hurt in this scenario.
Old 07-06-2011, 12:16 PM mainbrotha is offline  
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Artesial
 
OK, I'll try them for a couple weeks and see how things go. Thanks for the inputs.
Old 07-07-2011, 05:44 AM Artesial is offline  
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A lot more than what you're doing unfortunately. Those competitions have guys lifting 3 times their BW for things. I mean you can enter them, but I wouldn't go in expecting first place no matter where you went.

+ YouTube Video
ERROR: If you can see this, then YouTube is down or you don't have Flash installed.

Is that really a good deadlift? He's got a super wide stance, uses his legs the whole way, then inexplicably leans his torso back at the very end - when the bar is already finished traveling.

If the way he's doing it is absolutely fine, then that's cool. I know there are many different ways to lift, but I've never seen anyone deadlift like that.
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