The Official Gym & Fitness Thread

AND...it just happens to be leg day. Makes it even better.

 

Recently got into rock climbing. It was an eye opener to the lack of grip strength and it wears me out. Anyone go to a rock gym on top of the regular gym?

 

#crossfit

 

Back to the ol' 5x5 after a week off due to wisdom teeth being removed. De-loaded 10% and shit still feels heavier then where I left off. Got to love strength training.

 

Shit is always gonna feel heavier after a deload. Don't think you'll be breaking prs right when you get back. You gotta ease your way into it lol.

 

When I've deloaded in the past (without taking any time off) the 10% less weight has felt light and helped me work on form and lift with more explosion. Was just surprised that after only a week the light weight felt heavier. This had been first week (or day) off in about 4-5 month of 5x5.

I'm certainly no pro. Only been consistently training for the last 5 months. Before that it was off and on spurts of body building and strength training. Happy to be squatting ATG 5x5 for over 150% body weight finally. I love it and want to get as strong as I can.

 

10% lighter? Seems a bit heavy still. I usually do 50% less weight and volume for a week. Most boring shit ever

 

Well anytime I had deloaded because of failure it was 20%. The 5x5 program (strong lifts) I'm running had recommended 10% if you take a week off due to sickness or vacation (not because maxed out/multiple failures where they recommend 20%).

It wasn't that bad. Guess you are right, I was kind of hoping I'd be continuing with PRs after a week off lol. For some perspective... I'm a small guy at 5'8 145lbs and had just hit 225lbs 5x5 squat before the week off. So really just eager to keep climbing. Have yet to hit failure on squat or dead lift.

 

Alright, lifting experts of TW, give me some opinions.

In my opinion, hitting legs once every 4 days isn't doing it for me. I'm wanting to do a little more. Here's the plan:

Hit legs 3 days a week. Basically every other day.
3-4 sets of 1-5 reps.

One of the days will be a legit leg day, squats, deads, leg press, etc, etc. the other two will be heavy(ish) weight, low volume, wide squats one day, maybe front squats the 3rd day. Then proceed onto whatever muscle groups the day calls for. Tryin to make all kinds of leg gainz. Alllkiiiiiinds.

Thoughts?

 

Interested in this too. I've been doing two times a week tues/fri but want more gainzzzz

 

Day 1 back squat

Day 2 dead lifts/power cleans

Day 3 front squat

 

#ALLDAYERRDAY

And Derick i went from legs 1x a week to 3-4 times a week and have noticed significant gains in the quads and hams,

 

I'll probably rotate through some different exercises, depending on what I do on the actual Leg day. Moral of the story was, 3 days a week, low volume, heavyish to heavy weight.

I'm looking to gain some size and some strength.

 

I remember doing a 5x5 routine a long time ago that called for squats 3x a week. I think you could pull it off as long as you get enough sleep and eat enough. throw in a low volume somewhere in there and I think you'll be aiight

 

look into the bulgarian squatting method

or combine your dl w/your squat days, and do 2 of those in the 4 day rotation
that's what worked for me

 

I'll check it out.

I usually do squats and deads on the same day, anyway. Just did that tonight, actually.

 

That's what I do and love it! It's called stronglifts 5x5. The whole program is free and even have a free app that tracks workouts/weights/reps. Good stuff.

 

went to the gym the first time since I fucked up my back...it worked out fine and I think by back/neck is back to 80%...

 

I'm going to faint...ef'd up on my third set of box jumps and destroyed my shins