Thread: Duel Factor 5x5
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Old 01-16-2006, 05:12 PM
Darkhorse Darkhorse is offline
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In case anyone's wondering about how warmups affect the total time in the gym with this program, I'll post an example of what I did for today that proves to be IMO very effective.

A2G Squats (5x5): The following warmups for me take hardly any time, especially between sets. I'm basically just taking my time, adding on weight, then doing them.

- Using bodyweight, I squat down as low as possible and hold it for at least 10-15 seconds.
- No weight on bar I do a set of ten reps, slow going down, pausing for 2 seconds, then almost jumping up as fast as possible. (feet never leave the floor)
- 135 x 8
- 185 x 5
- 225 x 3 [This is my only weight acclimation set]
- Worksets using 265 (5x5)

Flat Bench (5x5): Flat bench takes a little bit longer, but after squats, I'm already warmed up...Very much so. I'd warmup a lot longer if it wasn't for the squats beforehand.

- 135 x 12 (slow)
- 135 x 10 (fast)
- 225 x 5
- 255 x 3 [Acclimation set]
- 275 x 1 [Acclimation set]
- Worksets using 295 (5x5)

Normally I'd add in a few more warmups if I started off with flat bench walking in through the door. However, after deep squats my entire body is warmed up. This makes my job easier because now all really need to do for bench is a warmup or two, then a few acclimation sets before I begin. For the warmups, my only rest is walking over to get a drink from the bubbler, then sit down and do another set. For the weight acclimation sets, I just rest long enough to get a drink, load the weight on, then go.

JS Rows (1x5): Squats and bench pretty much take care of business. My lower back and hamstrings are primed from squatting, my back from balancing the weight benching. All that's left really is biceps.

- 135 x 10 (fast) Not JS Rowing, I don't touch the floor with these.
- Worksets begin since I'm doing a pyramid up to my max set of 5.

If I was doing straight sets (5x5: same weight), then it would look like this:

- 135 x 10 (fast)
- 225 x 5 (JS Rows)
- Worksets begin.

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The first two weeks don't need a lot of warmups compared to the last two weeks. Therefore, my total time in the gym differs.

Week 1: 50 minutes
Week 2: +/- 1 hour
Week 3-4: +/- 1 hour, 15 minutes.

It just depends on how long you need to recover between sets, the weight you're using (I take longer than a lot of others), how many added exercises you're doing, and focus.

I guess it's also important to note that I use a lot of BCAA's, protein, and most importantly carbohydrates to combat catabolism since I'm in the gym longer than an hour. It's not a dire requirement, you won't shrivel up without them like some people try to portray if running over an hour, but it gives me piece of mind.
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