![]() ![]() Do not drop weight during workout even if you failed the first set. Add 2.5kg for every exercise (5kg for Deadlift) per workout until you’ve failed to complete 5×5 for 3 days in a row.And full 5 mins rest if you failed the set. 5×5 - 5 sets of 5 reps per exercise except for Deadlift which you’d only do 1 set of 5 reps. 90 secs rest time in between sets if the prior set was easy.Alternate between Workout A (Squat – Bench Press – Pendlay Row) and Workout B (Squat – Overhead Press – Deadlift). 5 compound exercises only - (Low Bar) Squat, Bench Press, Deadlift, Overhead (Military) Press and Barbell Bent Over (Pendlay) Row.3 workouts a week, 1 day rest in between and 2 days rest before starting the new week.So I went home and started looking for free workout programs online and found StrongLifts, which was a perfect program for me at that time as I needed to get stronger fast for an obstacle race that I was joining. In my first few weeks at the gym, I felt like a noob every time I went there ’cause I didn’t have a plan and I was still very new to all the equipment. After cracking the floor and some potentially dangerous accidents working out at home, I signed up with a gym earlier this year. ![]()
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