Swings + Dips + Pull-ups :: Stronglifts 5×5 Week 1

Mood: Reading old articles from Charles Poliquin aka Strength Sensei and ran across this while researching training for biceps.

One of the five mistakes he listed were when you fail to extend the elbows for full range. To do so, is “an open invitation not to have big arms.”

This made me examine and evaluate all of my arm workouts. Am I fully extending the elbow when I pulldown? How about in an extension? Check the form in my barbell and preacher curls.How easy is it not go fully extend during a seated dumbbell curl especially when my gorilla arms can easily touch the floor from the seated position?

Here’s the workout:

  • KB Halos 16kg 2×10
  • KB Goblet Squats 16kg 2×5


  • Chair-Assisted Dips -65# 50reps
  • Kettlebell Swings 70# 100 reps
  • Chair-Assisted Pull-ups -65# 50 reps
  • Chair-Assisted Negative Pull-ups -65# 50reps

Results: I superset Dips with 50 Swings and then Chin-ups with the rest of the Swings. Focusing on good form on the dips and by the time I got to the end of my 50 Chin-ups, I was torched. This goes to show that I didn’t have good form with Dips and Chin-ups.

Supplements: C4 taken 30 minutes prior to working out.

Daily: Creatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

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