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Training discussion on Whole Body Routine, within the Bodybuilding Forum; Originally Posted by cavman Weekly Target 5RM - 40lbs 5RM - 30lbs 5RM - 20lbs 5RM - 10lbs 5RM last ...


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Old 06-03-2008, 06:14 AM   #11
Kane
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Weekly Target 5RM - 40lbs 5RM - 30lbs 5RM - 20lbs 5RM - 10lbs 5RM last wk + 10lbs last wk + 10lbs last wk + 10lbs last wk + 10lbs last wk + 10lbs
Sample 170 180 190 200 210 220 230 240 250 260
Goodluck with that. You're essentially saying you can add 50lbs to your 5RM in just over a month. I seriously doubt that will happen with an exercise that has any sort of 'training age/experience'. 5lbs a week would be much more manageable (25lbs in 5 weeks).

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Old 06-03-2008, 06:26 AM   #12
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Yeah, That's pretty ambitious gains. I'm just going to continue with the first weeks numbers until I recieve the SS book. Work on form. Then hopefully I'll be able to structure an achievable plan from the book.

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Old 06-03-2008, 06:27 AM   #13
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i agree with kane 100 percent. dont bite of fmore than you can chew because you will do nothing but get frustrated
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Old 06-03-2008, 07:57 AM   #14
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i agree with kane 100 percent. dont bite of fmore than you can chew because you will do nothing but get frustrated
Absolutely agreed.
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Old 06-03-2008, 11:33 AM   #15
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I agree as well.

The book will simply tell you some round about increments to add each workout based on exercise. If you were an absolute novice, never having touced a weight you could add ten or even more pounds a session on squat and deadlift and at least 5 pounds a session on bench.

Most people don't come to it as absolute novices and so, as Kane pointed out, different lifts may have different "ages" depending on what you've done in the past. Frankly however, I disagree with the notion of adding as much as you can to the bar each workout just because you can. Because from what I see it becomes something that sacrifices form.

You get guys adding ten or fifteen pounds to their squat each session for a while but what you don't see is them losing their depth and getting higher and higher as they go along or simply becoming a big pile of mush with a bar underneath it. I think it pays to be conservative and add less to the bar than you think you can. I think that the idea of fastest possible progression, the way it is often presented, is not really that great an idea.

And if I remember correctly you are around 50, right? You have some prior experience plus lots of "life" experience. That means you are coming to it with a lot of baggage. Imbalances, ineficientcies. Potential for injury is great, therefore. All the more reason to be conservative. And please nobody take this as me thinking 50 year olds have to treat themselves like crystal and can't keep up with the young guys. I know better than that.

It should be fastest possible progression while maintaining good quality.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 06-03-2008, 09:23 PM   #16
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I mainly just want to get into the whole body 3x per week deal. With the big 5 being my foundation, Squats, DL's, MP's, Rows, Bench. I'm going to let my body tell me whether I can add weight to the bar from week to week. I'll start out w/5lbs per week to get back up to my 5RM weight. I do everything ,except bench of course, in front of a mirror at the gym. I'm going to really concentrate on my form.
I just recently realized that I've been doing high bar squats. What a difference sliding that bar down farther on the back and spreading the feet a little more and pushing the knees out made. I at least go past parallel now and it feels better on the whole body. When I get the book I plan on reading over and over on the correct form on all of these lifts. I'll rember to keep perspective on whats attainable for this old guy and whats meant for that 16 year old trying to make Ist string Guard on varsity! The form explanations in the SS book are right on I hope?
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Old 06-04-2008, 06:25 AM   #17
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Yes, the form suggestions in the book are right on. Good luck.
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Old 06-04-2008, 06:35 AM   #18
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Thanks, just got back from the gym. Just checking my ego at the door and really concentrating on the mechanics. Feels good, I'm feeling the workout too, so I don't think I'm going to light. At the end I did a couple of those concentric pullups, can really feel those, maybe in a couple weeks I'll be able to get a decent pullup. Thanks again everybody.
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