thanks

so basically im running the classic 5/3/1 with 1 main accessory to each lift

mon - ohp , close grip bench, and then 3x 10-20 of a pull down/up, row, superset light bi/tri
tues - deadlift, front squat, 3x 10-20 of hamstring (glute bridges usually), low back extensions, abs
wed - off
thurs - bench, incline bench, 3x 10-20 pull up/down, db row, dips, side arm raises
fri - squat, SLDL, 3x 10-20 db romanian deads, leg extension, calves, abs
sat- HIIT cardio
Sun - off

Anything you add/change?

Looks good overall. I would just run it for 4-6 weeks and see how you do. At that point, you will be able to make modifications based upon your progress.

Well the cycles for increasing weight should be every 4 weeks after your fourth week (deload week). Its recommended you start with 90% of your training maxes and use that as your starting point and to increase your maxes 5 lbs for upperbody lifts and 10lbs for lower body at the start of each cycle.

I started with about 80% or my training max to take it easy and avoid injury. However my main lifts were quite easy for the first week.

Would you recommend skipping the first deload week or just to double the max increases for 10lbs upper and 20lbs lower. Or both?

I wouldn't skip the deload unless you really feel like you aren't being challenged. Increase the weight for SURE though.

Like the weight is easy enough but I'm doing it to avoid injury. My problem is possible patella tendonitis. I feel some discomfort when front squatting. Pretty much anything that stretches the patella. Ice/heat hasnt helped. Any exercises you can recommend to deal with the pain?

Hi raynor,
im 20 but look like 17 because i don't have any beard and baby face hehe.

Im 145lbs 5'10 ish, been working out for 1 years but i want to get a new workout and get more cut without loosing weight.

any helps would be nicve, thanks !

This post was edited by ColourOnes on May 11 2017 09:55pm

hey, i have what i believe is patella tendonitis. a very sore pain directly above my knee when i squat down. i am fairly novice, so i figured it was from bad squat form so i reduced the weigh by 30-40 pounds and kept it that low for about 2 weeks, this made it feel fine to perform the squat. how ever still painful the following day and kept re-intensifying after every squat day, even tho i dont feel it during the exercise itself(it must go numb during it or something..). since it hadnt gotten any better during that time, i've resorted to squatting with an empty bar to practice form, and still after my workouts the pain is quite intense. (been on an empty bar for 2 weeks). lately when i pay close attention, i do feel a little bit of pain in my knees during my squat when i reach parallel or lower. either way it does not seem to be healing, and im getting frustrated. been searching youtube videos and some say to try quad or hamstring isolation exercises, and ive been doign that a bit, but not sure if i should keep attempting squats at the same time or not. its effecting my daily life the most for when i actually bend down to do stuff, it has become very bothersome to do so.

should i stop squatting until its healed and then try again? (i feel like this could take almost a month..)

let me know if you have any advice on the subject, would be greatly appreciated!

This post was edited by nate321 on May 12 2017 12:56am

5'10 and 145? You do NOT need to be cutting. You need a solid bulking routine to get to the 200 area, then you can cut if you desire. You need a strong foundation to work with before you commit to cutting.

Start here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=473800064
Bulking Diet, workout, and supplement guide


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

It seems you both have patellar tendinitis. Usually RICE (rest, ice, compression, and elevation) works best in treating this.

1. Rest the area for 1-2 weeks without any weighted exercises, jumping, or stressful movements.
2. Ice the area for 20 minutes, 4 times a day
3. Compress the area using a good knee brace
4. Elevate the area as much as possible
5. Also, add ibuprofen as necessary (200-400mg, twice a day is standard) and drink at least 1-1.5 gals of water per day to minimize inflammation.


If 2 weeks of this has no effect, there are several medical procedures which may work, including platelet rich plasma injections, corticosteroid injections, or even surgery.


Certain exercises which can help are: Lunges, Step Backs, Eccentric Squats, Leg Extensions (one leg at a time), and a plethora of stretches (too many to list - but basically anything that stretches the area - knee bends, hip flexor stretch, quad stretch, hamstring stretch, abductor stretch, adductor stretch, etc.)

thank youu. i will try to rest them for a couple weeks. anything i should do to help prevent it from coming back? perhaps jsut those exercises you mentioned?