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On May 12 2011 15:48 zatic wrote: Failed everything yesterday wtf. Failed squat 77.5 after 75 on Monday Failed press 27.5 after 25 on Friday Failed DL 90 after 85 on Friday Squat was still ok with 5-5-4 Press I failed the first set, went back to 25, failed that too wtf DL was kind of OK. The problem wasn't so much getting up but the bar began slipping through my fingers on the last rep. My question: How I am supposed to continue on Friday with the squat and on Monday with press/DL? Try again at same weight, rest to previous?
What to do when you fail is in the SS faq guys  <- for froadac as well
Next session you try again at same weight, 77.5, 27.5 and 90 for you. If you fail an exercise 3 times in a row, it's time to reset, and sometimes increase by less weight per workout (i.e. fail squats at 225 3 workouts, deload to 200, go up by 5lbs instead of 10)
Also I wouldn't recommend straps like lastchance said because then your grip will not improve. It's one thing to be going for like a 500lb deadlift 1rm and use some straps, but I think most of us here are of the opinion that you shouldn't use straps for work weight, at least as a beginner.
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On May 12 2011 15:42 LaSt)ChAnCe wrote:
i am glad to have finally found this thread again! up to 275 3x5 on bench, but i have a question for you guys..
i have two bad knees (car accident) that i can walk/jog on, but can't do things like squat/deadlift (and can only powerclean a lighter weight) but want to get my quads back to how they used to be (was squatting 500-600 in HS) obviously unless i can find a doc to fix my knees, i will never be able to squat that again, but I don't want to look disproportional.. anyone got any recommendations on something I could do (currently just getting on the exercise bike and doing HIIT) to improve my quads?
You should prolly get to a doc to figure out what is actually wrong with you...
There's lots of things taht can go wrong with the knee, especially from an impact injury like a car accident.
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eXtremophiLe
Age: 28 || Height: 6'0" || Weight: 275 (I know I know )
Starting Date: 05/12/2011 || Goal Date: 12/31/2011
Weight goals -- 205 (is it even possible to lose 70 pounds in that amount of time?)
Training goals -- Insanity was just delivered today. I want to put the dvd in, push play, and do the routine every day required without fail.
Nutrition goals -- cut out pop, eat more fruit and veg, cut way down on fast food intake.
Misc goals -- In high school when I took my shirt off, my wife (then girlfriend) absolutely lost her mind over my body. I want the same reaction now from her!
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On May 12 2011 16:16 MarCoon wrote:Show nested quote +On May 12 2011 15:01 sawedust wrote:105 as a base for a 5' person, plus 5 pounds for every inch over that. Only for super basic maintenance though... if your desire is to be muscular, naturally you'll be over that by about 20-30 pounds. 5'4" = healthy weight is 105+20 = 125lbs For a muscular build, 145-155lbs would look great. EDIT/DISCLAIMER: I read that somewhere in health class; take it with a HUGE grain of salt. By that example someone 6' tall should be 165; that doesn't sound too healthy. A better source might be this Q&A from Tom Venuto about the ideal body measurements for a bodybuilder. I know a lot of people here are more strength-based lifters rather than bodybuilder-types, but don't we all just want to look good and feel better about ourselves in the end? In his “classic physique” book, Reeves said his formula for “ideal proportions” was as follows:
Muscle to bone ratios:
Arm size= 252% of wrist size
Calf size= 192% of ankle size
Neck Size= 79% of head size
Chest Size= 148% of pelvis size
Waist size= 86% of pelvis size
Thigh size= 175% of knee size
Steve Reeves’ height and weight chart for a bodybuilder (natural)
5’5” 160lbs
5’6” 165lbs
5’7” 170lbs
5’8” 175lbs
5’9” 180lbs
5’10” 185lbs
5’11” 190lbs
6’0” 200lbs
6’1” 210lbs
6’2” 220lbs
6’3” 230lbs
6’4” 240lbs
6’5” 250lbs http://www.bodybuildingsecrets.com/articles/the_ideal_body_measurements.php According to that chart I need to gain 40 lbs O.O I am aiming for like 20 lbs which imo should be enough, but 190lbs looks ridiculously high to me... I am 5'11'' btw and weigh 150 right now :o
i can still gain 15-20 lb :D:D:D
5"10.5' @ 170
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I'm exactly where I need to be weightwise according to that chart. Unfortunately the majority of the weight is fat loL.
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On May 12 2011 22:07 eshlow wrote:Show nested quote +On May 12 2011 15:42 LaSt)ChAnCe wrote:
i am glad to have finally found this thread again! up to 275 3x5 on bench, but i have a question for you guys..
i have two bad knees (car accident) that i can walk/jog on, but can't do things like squat/deadlift (and can only powerclean a lighter weight) but want to get my quads back to how they used to be (was squatting 500-600 in HS) obviously unless i can find a doc to fix my knees, i will never be able to squat that again, but I don't want to look disproportional.. anyone got any recommendations on something I could do (currently just getting on the exercise bike and doing HIIT) to improve my quads? You should prolly get to a doc to figure out what is actually wrong with you... There's lots of things taht can go wrong with the knee, especially from an impact injury like a car accident.
my knee cap doesn't stay in place... it will move around if pushed, and the knee grinds when i straighten it with weight on it
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I just found out that very soon I am going to be spending a week with my uncle helping him with his business. Sadly this means no lifting Unless I can find a gym in a hurry and just walk in for 3 days of training.
If that doesn't happen I guess I'll just run and do some BW training to maintain.
I am excited though because my aunt is really big into nutrition and eating well and is an AWESOME cook. So I plan on picking her brain about foods and cooking for that entire week. Funny because it'll probably surprise her to see me in the kitchen trying to help her cook dinner every night LOL.
Also they have a pool. I'd love to get in some morning swims.
I'll probably be on a semi-cut diet for that week since I don't want to eat them out of house and home. Especially if I'm not actually lifting. I could use it though because I'm sure I've been eating way over maintenance recently. I've dialed back the calories a little bit and stopped eating only 2 meals a day. That shit was killing me. I find if I spread my eating out I can eat more but also eat CLEANER calories as a whole. So I'm back to 3 meals at least.
edit:/ The more I think about it the more excited I am actually. My aunt has a huge collection of Irish tradition music that I've been meaning to copy for a long time. One of my non-SC related hobbies is playing the Irish flute. I know my cousin plays the violin too so that'll be cool.
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On May 13 2011 00:52 LaSt)ChAnCe wrote:Show nested quote +On May 12 2011 22:07 eshlow wrote:On May 12 2011 15:42 LaSt)ChAnCe wrote:
i am glad to have finally found this thread again! up to 275 3x5 on bench, but i have a question for you guys..
i have two bad knees (car accident) that i can walk/jog on, but can't do things like squat/deadlift (and can only powerclean a lighter weight) but want to get my quads back to how they used to be (was squatting 500-600 in HS) obviously unless i can find a doc to fix my knees, i will never be able to squat that again, but I don't want to look disproportional.. anyone got any recommendations on something I could do (currently just getting on the exercise bike and doing HIIT) to improve my quads? You should prolly get to a doc to figure out what is actually wrong with you... There's lots of things taht can go wrong with the knee, especially from an impact injury like a car accident. my knee cap doesn't stay in place... it will move around if pushed, and the knee grinds when i straighten it with weight on it
Yeah man see a doc...
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Found a gym back home - and it even has an unspecified "deal" for students over the summer, so I should be able to transition nicely to lifting. The hours that my old highschool's weight room are open are just too terrible to be practical - and they only have one barbell/powercage anyway. Everything else is treadmills and cables.
I'll be going in to check out the facility sometime tomorrow, and then hopefully the switch from my university gym should be smooth. If it doesn't work out... well then I'll have to look into the home gym deal, because the next closest place is 40miles away.
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guy at the gym told me to use a belt for squatting or I would get a hernia... most random advice i've ever gotten lol
squat: 5-5-5@127.5 (working my way up to 135 again after a reset)
press: 5-5-4@60 (FINALLY owned that 60kg press)
dl: 5@167.5
I'm so strong!
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Triple decker peanut butter, jelly, banana sandwich ftw!!!
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On May 13 2011 01:18 MajinMojo wrote:I just found out that very soon I am going to be spending a week with my uncle helping him with his business. Sadly this means no lifting
unacceptable
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On May 13 2011 03:38 Zafrumi wrote:Show nested quote +On May 13 2011 01:18 MajinMojo wrote:I just found out that very soon I am going to be spending a week with my uncle helping him with his business. Sadly this means no lifting unacceptable
I know!!! I might have to do some random strongman-ish training like farmer carries and pressing bags of soil and doing pullups on my little cousins' swingset.
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Sounds like alot of fun 
Anyone of you had any shoulder issues after doing front squats? My right one is killing me TT
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On May 13 2011 03:51 MajinMojo wrote:Show nested quote +On May 13 2011 03:38 Zafrumi wrote:On May 13 2011 01:18 MajinMojo wrote:I just found out that very soon I am going to be spending a week with my uncle helping him with his business. Sadly this means no lifting unacceptable I know!!! I might have to do some random strongman-ish training like farmer carries and pressing bags of soil and doing pullups on my little cousins' swingset.
Skip the pullups unless you are absolutely sure it can support you, a friend of mine learned that the hard way with a swingset when he was drunk
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On May 13 2011 04:06 sJarl wrote:Sounds like alot of fun Anyone of you had any shoulder issues after doing front squats? My right one is killing me TT
Never did front squats but I do have problems with the rack position in general. For some reason the normal position is super uncomfortable for me. I can't keep the bar from rolling and digging into my collar bones unless I press my elbows close together. Do I not just have enough "meat" on my delts? Probably. I need to find a camera so I can post video. I don't want to keep doing powercleans if this is a big issue.
Hopefully my cousins have one of those doorway pullup bars. That would be a plus.
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On May 13 2011 04:19 MajinMojo wrote:Show nested quote +On May 13 2011 04:06 sJarl wrote:Sounds like alot of fun Anyone of you had any shoulder issues after doing front squats? My right one is killing me TT Never did front squats but I do have problems with the rack position in general. For some reason the normal position is super uncomfortable for me. I can't keep the bar from rolling and digging into my collar bones unless I press my elbows close together. Do I not just have enough "meat" on my delts? Probably. I need to find a camera so I can post video. I don't want to keep doing powercleans if this is a big issue. Hopefully my cousins have one of those doorway pullup bars. That would be a plus.
Without illustration, my guess is that you're:
1) not bringing your elbows high enough, therefore not creating a "cushion" for the bar to rest on. Really drive them towards the ceiling as much as you can. It helps.
2) not racking the bar high enough. It should not lay across your chest at all, but rather way up across the collarbone naturally, without any rolling.
It's not a huge issue for the moment, but absolutely take a video and post it. If 2 is your problem, you're just going to end up with some serious bruises on the breastbone, and if 1 is your problem, you're going to find with heavy weights that it won't stay in the rack position once you get it up there.
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Is it supposed to rest in between your delt and bicep? Or is it supposed to be on the other side of your delt. In which case the bar just kinda rolls into my chest/neck area. Can't imagine that's too good.
Should shoulder be "shrugging" upwards or should they be in a more relaxed and "downward" state?
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Zurich15361 Posts
On May 12 2011 21:35 vicariouscheese wrote:Show nested quote +On May 12 2011 15:48 zatic wrote:Failed everything yesterday wtf. Failed squat 77.5 after 75 on Monday Failed press 27.5 after 25 on Friday Failed DL 90 after 85 on Friday Squat was still ok with 5-5-4 Press I failed the first set, went back to 25, failed that too wtf DL was kind of OK. The problem wasn't so much getting up but the bar began slipping through my fingers on the last rep. My question: How I am supposed to continue on Friday with the squat and on Monday with press/DL? Try again at same weight, rest to previous? What to do when you fail is in the SS faq guys <- for froadac as well Next session you try again at same weight, 77.5, 27.5 and 90 for you. If you fail an exercise 3 times in a row, it's time to reset, and sometimes increase by less weight per workout (i.e. fail squats at 225 3 workouts, deload to 200, go up by 5lbs instead of 10) Also I wouldn't recommend straps like lastchance said because then your grip will not improve. It's one thing to be going for like a 500lb deadlift 1rm and use some straps, but I think most of us here are of the opinion that you shouldn't use straps for work weight, at least as a beginner.
Thanks! Attacking that 77.5kg again tomorrow then.
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gl zatic! eat your milk and show that barbell whos boss!
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EPT
