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After the Bill Star 5x5?

Training discussion on After the Bill Star 5x5?, within the Bodybuilding Forum; Now reading: Leigh Peele's Fatloss Troubleshoot. Thank you for the recommendation. I've currently been eating 2300-2400 calories on a 50/30/20 ...


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Old 03-10-2009, 05:06 AM   #11
homerj742
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Now reading: Leigh Peele's Fatloss Troubleshoot.

Thank you for the recommendation. I've currently been eating 2300-2400 calories on a 50/30/20 breakdown.
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Old 03-10-2009, 07:08 AM   #12
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Cool beans.

Read the trobuleshoot first, then the metabolic repair manual and then water manual and then maintenance manual and then whatever else you'd like.

Reset the weights on Bill's 5x5 and I want you to focus on doing Mobility work for your warm-up.

Google Eric Cressey Maximum Strength. The book costs like $20. Buy it. Read the section on warming up. Do not do the program because you are not strong enough. HOWEVER, the warm-up section will contain a lot of mobility work for your hips, ankle, etc. You need to do the warm-ups presented in the book EACH and EVERY time you lift.

If you have some money you can spare, then go to my sig and buy Combat Core Strength. This ebook has all the ab exercises you're ever gonna need to get a solid core. If you do buy the book, choose 3 different ab exercises. Each ab exercises will be put on one workout day. If you can't afford the book (which sucks but save up for it for sure) then youtube these 3 exercises for now so you can atleast have something to do for your core:
1.) Cable Wood Chops
2.) Decline Medicine Ball Twists
3.) Decline Medicine Ball Tosses

Ok, so now that you have that down right, here's the routine I think you should focus on. It is similar to 5x5 yet not quite.

Your 5RMs are:
Squat - 155 + bar (45lbs?)
Bench - 130 + bar
Row - 130 + bar
Deadlift - 250 + Bar
Military Press - 65 + bar

Youtube "Overhead Squats" and learn how to do those. I am gonna remove back Squats from your workout and you are gonna instead focus on Overhead Squats and Front Squats.

The rules of the program are simple in terms of progression:
1.) If it says 3 sets of 12 reps, you choose a weight you can do for 3x12. Next time you do the exercise, if you feel you should increase the weight: increase it. If you feel you can't then you don't have to.
2.) Exercises listed as 3x3 or 5x3 must aggressively trained and you must add 5 lbs to the bar every week. Start light though so you can last longer.
3.) Overhead Squats are a VERY hard exercise to get down. Therefore, focus on technique here and not the weight. Make sure you are able to get the technique right. You don't need to keep adding weight to the bar. Try to though.

Here's the program:

Monday
Hip Mobility Drills from Eric Cressey's "Maximum Strength"
Cable Wood Chops - 3 sets x 12 reps
Deadlifts - 3 sets x 3 reps
Front Squats - 2 sets x 8 reps
Flat Barbell Bench Press - work up to a 5 rep max (add 5 lbs to what you did last week)
Flat Barbell Bench Press - 5 sets x 3 reps with the same weight (this is done after your max work)
Chin-ups - 3 sets to failure (this means do as many as you possibly can do)
Cable Wood Chops - 3 sets x 12 reps

Wednesday
Hip Mobility Drills from Eric Cressey's "Maximum Strength"
Decline Medicine Ball Twists - 3 sets x 12 reps
Overhead Squats - 5 sets of 3 reps but refer to rule #3 above
Flat Unilateral Dumbbell Press - 3 sets x 8-10 reps
Unilateral Romanian Deadlifts - 3 sets x 6-8 reps
Barbell Rows - 3 sets of 5 reps
Decline Medicine Ball Twists - 3 sets x 12 reps

Friday
Hip Mobility Drills from Eric Cressey's "Maximum Strength"
Decline Medicine Ball Tosses - 3 sets x 12 reps
Front Squats - 5 sets x 3 reps (remember to add 5 lbs to the bar every week)
Unilateral Squats - technique work (youtube this exercise. Also listed as "pistols")
Military Press (strict) - 5 sets x 3 reps
Pull-ups - 4 sets to failure
Decline Medicine Ball Tosses - 3 sets x 12 reps

I hope you are not using a Smith Machine for any of these exercises. Make sure you go as low as you can on the Squats. You are doing Hip Mobility Drills to be able to do that safely.

Good luck

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Old 03-10-2009, 08:55 AM   #13
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That's quite a comprehensive list. I really appreciate all the time and attention you've given to my situation. I just finished reading Fatloss Troubleshoot, and will start Metabolic Repair later on tonight. I will also plump down some cash for the "Maximum Strength" book and follow the routine you've just outlined for me.

Any suggestions regarding cardio?

While eating a 400-500 calorie deficit for 1 month, I've lost approx 6lbs. Here are some pics that I posted in another thread:

Feb 6 2009 (sorry about the boxers!)






March 6 2009 (sorry about the white on the sides, left my closet open!)


[/QUOTE]
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Old 03-11-2009, 07:22 AM   #14
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Ordered Maximum Strength for $12.95 on amazon.
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Old 03-11-2009, 07:57 AM   #15
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Great deal!
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Old 03-11-2009, 07:58 AM   #16
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Forget cardio for now. Try to get stronger and maintain a healthy diet. Everything else will follow.
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Old 03-11-2009, 11:54 AM   #17
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Cool, I think I will take a week break before jumping into this program.

How long should I do this program for? 8-12 weeks?

How about diet, calorie surplus,deficit, or maintenance?
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Old 03-17-2009, 07:39 AM   #18
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Not only do I have hip mobility issues, but ankle and shoulder as well.
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Old 03-17-2009, 10:29 AM   #19
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^^^ Good luck sorting them out. Be patient.
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Old 05-07-2009, 06:47 AM   #20
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I'm 7 weeks into this program.

My ankle, hip, shoulders and wrists have greatly improved as far as flexibility is concerned.

I've even increased the overhead squat from "the bar" to "the bar + 25", which is a big deal for me.

Wolf, your routine + hip mobility drills have been invaluable. and I can't thank you enough. I look forward to continuing this program,and will try to update more in the future!
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