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[–] 17636233? ago 

Well anons, I started the 5x5 workout routine today, and I'd like to share what I did, how I think I did and I want to ask for some feedback.

So, first thing I did was pack some water, light clothes, and ate something. Now, I only ate about 15 minutes before the exercise, as I was busy with studying, and I can only afford to spend so much time on different things. I ate a soup of Polish lentil soup with chunks of boiled beef, and went to the gym.

First thing I did was a bit of stretching, but I'm not sure if I did enough, I'll get to that in a moment. I started off with squats. I got the barbell, got into starting position, and I struggled a bit. First I tried to hold the barbell up behind my back, just above my neck, but I nope'd straight away. I then tried resting it on my neck, and nope'd once again as I felt it press against my neck way too much. I managed to get a position where I supported it with my neck, but held it firmly in my arms. After a few squats, I started to think I didn't stretch right, cause I felt a pain in my biceps. It wasn't injury pain, I don't think, but it felt a bit too severe to be simply worn out or tired, especially so early on in the exercise. Anyways, I did 5 sets of 5 reps each, though I couldn't get my hips below my ankles (my thighs are a bit too thicc, I think. It's been like that forever, even back in primary school when I played soccer on the daily, my thighs were rather thick). Grand, that's done, onto the bench press.

Now, I am no newbie to bench press, and I have gotten to lifting 40kg (nothing big, I know), so the starting weight of 20kg was nothing. Still, did the 5x5, better to stay in the routine. Not much to say here.

Then came the 30kg barbell row, and it didn't go as well as I had wanted it to go. While I got the 5x5 done easily enough, I found my upper body pitching up to around 40 degrees, which is much above the 30 degrees inclination that is recommended as max. The rest was grand, just gonna have to work on the form.

All in all, the exercise took me about half an hour, after which I had some nice Irish lamb stew to replenish the muscles overnight. The short duration of the workout is the thing which is my largest concern. Am I doing something wrong? Is there anything that should be focused in particular? Thanks for reading, and any advice is much appreciated.

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[–] 17699164? ago 

Only squat to parellel. Squatting ass to grass will result in you activating your low back to push up the weight at first, which is injury inducing, especially when your form is sloppy as a beginner.

If you have experience benching, start at a weight that is actually difficult, fuck the programme. The whole point of making you start light is so you have time to practice good form before you get to real weight, but you can't exactly bench "wrong" to an extent you injure yourself like you can with Squats and Deads, so just start benching with a weight that makes you struggle on every 5th rep.

Barbell rows are tricky and I still don't fully understand them to be honest. All I know is that if you're taller, you will have more of an incline, you can't avoid it.

The weight of the bar resting on your upper back/spine WILL hurt the first few times, especially if you have terrible posture and a rounded back. You'll get used to it and it will correct itself.

Your workout is quick now because you don't have much weight to build up to. Once you're pushing heavy weight, you will spend a lot of time on pyramid warmup sets. I also suggest you do pull-ups/dips(alternating) at the end of every workout as your first accessory, because every man should be able to do multiple pull-ups.

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[–] 17699180? ago 

Only squat to parellel.

please don't ACL injuries are not fun

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[–] 17684715? ago 

A few things. Squatting that deep is good but not necessary, going to parallel is usually all you need. Also if you’re having trouble hitting higher weight, try hip press (4x20 or something high volume). Another thing, I’m not sure what routine you’re doing but make sure you’re doing deadlifts and overhead press, they’re essential for overall strength. If you can hit 1/2/3/4 (1 plate OHP, 2 plate bench, 3 plate squat, 4 plate deadlift) you’re as good as you need to be strength-wise. Also, some really important exercises for aesthetics and strength are pull-ups, dips, farmers walks and forearm curls, shrugs, curls and tricep extensions. If you do all of those, you should be good.

Last thing, invest in protein powder (MyProtein is a great brand imo), and creatine monohydrate for when you’re bulking. Hope this helps and god speed on your journey

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[–] 17647969? ago 

Don't eat before lifting. Eat high protein w/30 min AFTER lifting, e.g. 1/2 gal of whole milk (chocolate milk if you're not a lardass)

Don't lift barbells, lift DUMBELLS. Much harder to hurt yourself using dumbells, and you don't need a squatter unless you're doing stupid high weight (you'll know when you need one)

Don't do isolation exercises, do COMPOUND exercises. Don't be a bodybuilder, be a weightlifter.

Get a stamina routine. Hill sprints are great. Look up high intensity interval/Tabata training. Do this every other or every third day.

Stretch AFTER lifting/running. Do some warm ups/light stretching to make sure you're ready to lift, but don't work on flexibility until afterward, it hurts your lifting power doing it before.

Otherwise: Good fucking job, you've probably lifted more than half the neets here, and more than 95% of the (((JDIF faggots))).

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[–] 17647972? ago 

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[–] 17647970? ago 

squatter

spotter

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[–] 17636236? ago 

You should be pulling the barbel down on your traps. Also, 45 minutes is the "sweet zone" test starts to drop after this. Maybe try prolonging your resting period a bit, you should also take a day out of your week to work on your mobility. You might also want to not eat so soon before working out as it can lead to some pretty bad nausea if you overwork yourself on a pr.