Search found 56 matches

by Neb154
Fri Jan 02, 2009 6:14 pm
Forum: General
Topic: Moving on from 5x5
Replies: 4
Views: 2664

Your plan looks pretty good to me. I think you've got the basics covered. I like including unilateral leg work, but I think some bilateral squatting has it's benefits. How about trying some front squats? I have done front squats in the past, but I severely strained/tore a small stabilizer muscle in...
by Neb154
Thu Jan 01, 2009 12:06 pm
Forum: General
Topic: Moving on from 5x5
Replies: 4
Views: 2664

I also just looked at the Mahler plan which looks like an attractive option.

Perhaps I could use that plan, only replacing Bulgarian Split Squats for Barbell Squats and One Armed Rows for BB Rows?
by Neb154
Wed Dec 31, 2008 7:56 pm
Forum: General
Topic: Moving on from 5x5
Replies: 4
Views: 2664

Moving on from 5x5

Happy New Year to all. I have had pretty good success with Madcow's 5 x 5 program, but after some stalling in recent weeks and a general desire to move from bulking to cutting, I am thinking about changing things up. I was hoping to receive some advice on my proposed weightlifting plan: Note: Due to...
by Neb154
Wed Nov 19, 2008 10:50 pm
Forum: General
Topic: Lower Back Pain in Left Side
Replies: 9
Views: 7121

For the first time since I've posted in this thread, the pain in the lower left side came back. I was erging (using the rowing machine), after over a year without touching (I'm an ex-rower), and I guess the return to a movement similar to bi-lateral squats reignited the stress. Although I have been ...
by Neb154
Thu Oct 30, 2008 1:14 pm
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

Finally got around to doing this workout again:

It took me 16:30, from start of first rep to end of last rep, rest included.

I'm hoping to beat this time next week using the same weights.
by Neb154
Mon Oct 20, 2008 8:47 pm
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

Wouldn't it be a good idea to learn new lifts in a more leisurely way? I'd think you should practice a new lift before you you use it in a time-pressured routine. I should have clarified my post: It was not my "first" time doing these exercises, but rather my first time at full intensity. I have be...
by Neb154
Mon Oct 20, 2008 12:28 pm
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

Don't increase the reps. The idea with HIIT is to do the circuit quickly. Tim said do 5 rounds for time. Try to do it faster each time. If you get through all 5 rounds too easily, increase the weight next time. Take at look at this article by Javorek. http://staff.jccc.net/ijavorek/mf.htm Most of t...
by Neb154
Sun Oct 19, 2008 6:00 pm
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

I wouldn't program it that way if you're going for a HIIT of effect. I would go something like thisl DB Sn 5L +5R Lunge 5L + 5R BB Push jerk 10 reps 5 rounds of each for time, using light moderate loading. Tim If I am doing these for time five times, should I increase the reps and decrease the weig...
by Neb154
Tue Oct 14, 2008 9:38 pm
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

Just one more question:

As far as rep/set strategies, I was planning on doing something like this:

DB Snatch: 4 sets of 12 (this is per arm)
DB Lunge: 4 sets of 30 (this is for both legs)
BB Push Jerk: 4 sets of 8

How does that look?
by Neb154
Sat Oct 11, 2008 11:16 am
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

I'd program it, so you can keep the heavy lifting up. If you stop lifting heavy I think maybe you're going to lose some strength. If you go too random, like Crossfit, you may lose more fat but not get in enough squatting to keep strong, you know? There was a "physique clinic" they did on T-Nation. ...
by Neb154
Fri Oct 10, 2008 3:31 pm
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

Thanks for the tip. I think the idea of cutting down the Madcow to twice a week and adding in the other training is a good one. I have been looking at the Crossfit and complex exercises, and was wondering whether it would be better to "randomly" choose one, perhaps from Crossfit's WOD, or to program...
by Neb154
Thu Oct 09, 2008 9:43 am
Forum: General
Topic: Starting My Way Down
Replies: 16
Views: 6845

Starting My Way Down

When I arrived home from school on May 25th, I weighed 178.5 lbs. Yet after four and a half months on Madcow's 5 x 5 routine, I am up to 206.8 lbs. My strength has gone up rapidly, despite some short vacations and small setbacks (i.e. straining muscle in back). Strength gains: Squat: 210 for 5, to 2...
by Neb154
Thu Sep 25, 2008 3:23 pm
Forum: General
Topic: Lower Back Pain in Left Side
Replies: 9
Views: 7121

I have a question about these single leg exercises:

How would I integrate these into the Madcow 5 x 5 plan? Would I simply estimate a new 5RM, substitute that number in, and use one of these exercises three days a week? Or does changing the squat exercise wholly change the plan?
by Neb154
Thu Sep 25, 2008 10:44 am
Forum: General
Topic: Lower Back Pain in Left Side
Replies: 9
Views: 7121

Thanks for all the advice guys. I will look at my different ROM of the stretching later today. I had a question about single leg exercises; which would be the best replacement for a bilateral squat? I am hoping to maintain this Madcow workout (as my progress has been increasing linearly) and I am th...
by Neb154
Tue Sep 23, 2008 9:04 pm
Forum: General
Topic: Lower Back Pain in Left Side
Replies: 9
Views: 7121

To add to that... I would love to explain how to test hip rotation but it's too complicated. However, what you can do is some hip stretches and rely on what you feel - it might pull up something obvious. In the following articles, there's a 'piriformis / glute stretch', and an 'upper quad / hip fle...