Strong Lifts 5x5-Day 1

I have mentioned this program in the past. I am going to give it a concerted effort the next 3 months and see where I get. I will post periodic photos, so that others can see my progress too. The program looks as such--3 days a week alternating the following lifts:

Day 1
5x5 Squat
5x5 bench press
5x5 bent rows
3xfailure pushups
3x12 reverse crunches

Day 2
5x5 squat
5x5 overhead press
1x5 deadlift
3xfailure pullup/chinup
3x30 seconds prone bridges

I currently use a Smith rack, which is a program "no-no" but I hope to eventually make a homemade power rack, to increase my versatility.

Day 1:
5x5 bench=50 pounds
5x5 squat=50 pounds
5x5 rows=55 pounds
total pushups=30
total crunches=27

And away we go!

Pull-ups

A couple of days ago, I mentioned the hundred push-up challenge and noted that push-ups are a great way to build chest (pecs), triceps, and shoulders (delts).

You are probably saying to yourself, "pull-ups suck! Why should I bother with them?" Pull-ups are a great body weight exercise for building your back (lats), biceps, and shoulders. In fact, pull-ups are arguably the single best exercise you can do to build a great back. When I had the picture taken in my banner, I could probably do 12-15 pull-ups without a rest. Now, I can maybe do 2, but I'm working my way back up.

Some thoughts:

• In a pull-up (harder), you have an overhand grip and it focuses more on the back; in a chin-up (easier), you have an underhand grip and it focuses more on the biceps. Both are great exercises.
• When you pull-up, start with arms straight at the bottom and pull up until your chin is above the bar, that activates the most back muscles.
• If you can't do 5, do 2; if you can't do 2, do 1; if you can't do 1, do negatives until you can do them. What are negatives? You hoist yourself up to the top position (off a chair or by jumping) and you very, very slowly lower yourself all the way down.

If you want to read more, check out what stronglifts has to say.

Power Rack Training

I want to build one of these out of wood. Any suggestions?

How many can you do?

I initially found out about this program on Zach's website. I have started a few times, but I get distracted so easily. Can you do 100 push-ups?

Push-ups are a great body weight exercise for building your triceps, shoulders, and chest while also engaging your core muscles.

Powerlifting for dummies

So, I am on to a new weight training routine. Low reps, high weight, amazing strength building...I hope.

You can find it at stronglifts.com