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(liegelord @ May 22 2006,22:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">drpierredebs: Could you list your before and after numbers and which 5x5 routine you did?</div>
Routine in this order:
Warmup
Squat
Bench
Bent over Row (90 degree and unloaded between each rep)
Standing Overhead Press (NOT behind the neck)
DeadLift (unloaded between each rep)
Weighted Dips
Close Grip Pull Ups
Deadlifts are substituted once a week with Power cleans
I have started the third week.
The first and second week I did everyday
Third week will MTW as I have a marathon on Sunday ( 60 kilometers, 2000 Meters total meters in Mountain climbs, in Garmisch Partenkirch, Southern Germany)
Since the end of my first HST cycle and yesterday:
Squat is up 20 kilos to 120 kilograms x 3 Full squat
Bench is up 10 kilos to 115 kgs x 4
Row is up 15 kilos to 90 kgs x 3
Overhead Press has not progressed much, maybe 2,5 kilos, ( I had a huge improvement after the HST, like 25 kilo increase in max, but it was seated and now I switched to standing)
Dead is huge now, up 30 kilos to 160 kilograms x 2
Dip is up about 10 kilograms to Bodyweight plus 20 kilograms 5 sets of 5
When I started HST I couldn´t´dip for **** after HST I was up to 5 sets of body weight and now 5 sets of 5 x bodywight plus 20 kilograms.
Big decrease in noticable body fat, I haven´t measured it but it is very noticable to me and my wife.
My buttocks are filling out pants. I never had big gluts, but this is changing rapidly. My hams are getting huge and the squats is really balancing my legs out. I have no cruciate ligament in my right knee and I NEVER have any pain or instability.
That rippetoe book changed my life more than anything else in a long long time.
honestly.