On July 22 2011 10:46 Snuggles wrote: Finally bought myself a barbell today, holy crap.
But I'm having trouble figuring out what sort of workout routine I should do with it. I just did 3 sets of bench presses with really light weights (went through 80 - 100 lbs to see how much I could bench to be safe). Each set was at least 12 reps each so I'm sure I can go a little heavier but I press alone so I'm scared of hurting myself. What would be the optimal amount of reps to do in each set? I'm pretty sure I can go a little higher for less reps without running the risk of failing. Also I watched a youtube video to figure out the proper way to bench press so that my shoulders wouldn't hurt, but I'm still worried that I'm not doing it right. Right now I'm not sure if its pain or soreness, but I'm feeling it right on top of my shoulder muscles. The joints themselves feel perfectly fine so am I bench pressing properly?
Other than that I think I'll also do deadlifts. Haven't bought that strength book yet from the OP so does anyone have any tips about what else I could do with a barbell?
Squats and deadlifts are pretty much essential for everyone
On July 22 2011 11:22 shinosai wrote: Bench pressing is fairly safe as long as you don't use weight clips. Make sure you lift it over your nipples and not close to your neck, and if the weight is too much simply dump the weights on the side or do a roll of shame.
4-7 reps for strength, 8-12 for hypertrophy.
I hate not using weight clips because sometimes the weights will shift... but yeah if I were at home with no one around, it's better that way so you can dump it.
I wouldn't really bother with high rep routines if your bench is only ~135 (which it seems to be for snuggles)
Did front squats for the first time yesterday- fun but my hands/wrists were sore from the rack position. Starting with only 135lbs/61kg so I can progress steadily. Also yesterday was a successful 111kg/245lb deadlift. Since I'm doing ss advanced novice now, I'm thinking about adding grip work on fridays, since that still seems to be a pretty major weak point. We'll see how the next couple deadlift workouts go.
On July 22 2011 10:46 Snuggles wrote: Finally bought myself a barbell today, holy crap.
But I'm having trouble figuring out what sort of workout routine I should do with it. I just did 3 sets of bench presses with really light weights (went through 80 - 100 lbs to see how much I could bench to be safe). Each set was at least 12 reps each so I'm sure I can go a little heavier but I press alone so I'm scared of hurting myself. What would be the optimal amount of reps to do in each set? I'm pretty sure I can go a little higher for less reps without running the risk of failing. Also I watched a youtube video to figure out the proper way to bench press so that my shoulders wouldn't hurt, but I'm still worried that I'm not doing it right. Right now I'm not sure if its pain or soreness, but I'm feeling it right on top of my shoulder muscles. The joints themselves feel perfectly fine so am I bench pressing properly?
Other than that I think I'll also do deadlifts. Haven't bought that strength book yet from the OP so does anyone have any tips about what else I could do with a barbell?
On July 22 2011 11:22 shinosai wrote: Bench pressing is fairly safe as long as you don't use weight clips. Make sure you lift it over your nipples and not close to your neck, and if the weight is too much simply dump the weights on the side or do a roll of shame.
4-7 reps for strength, 8-12 for hypertrophy.
I hate not using weight clips because sometimes the weights will shift... but yeah if I were at home with no one around, it's better that way so you can dump it.
I wouldn't really bother with high rep routines if your bench is only ~135 (which it seems to be for snuggles)
Did front squats for the first time yesterday- fun but my hands/wrists were sore from the rack position. Starting with only 135lbs/61kg so I can progress steadily. Also yesterday was a successful 111kg/245lb deadlift. Since I'm doing ss advanced novice now, I'm thinking about adding grip work on fridays, since that still seems to be a pretty major weak point. We'll see how the next couple deadlift workouts go.
yeah, I've come to the conclusion that, a good warmup for the Front Squat, is doing some PowerCleans, just to get the whole arm, ready for the pressure of the rack.
Other than that, yeah, hit it hard, and keep your core tight. 2 simple rules, that will always help you in anything you do.
82.5kg squat 5x5 42.5kg OHP 5-5-3 and 40kg 5-5 Deadlift 100kg x 5
Also on a bus to estonians first sc2 LAN, going to be awesome i think I love that this bus has internet or it would be deadbooring, trying if i can watch a stream here :D
squat 56kg x5 x5 x5 (still working on form, making sure to go below parallel... it's a bit hard, think I have to stretch some more)
Press 42kg x5 x5 x5
pull-ups x13, x9, x9
managed to complete my 3 Press sets today. problem is: this weight is SO hard that my legs start shaking and I feel like losing balance. should I change my stance? (right now I'm using shoulder-width with flexed knees)
On July 22 2011 12:02 infinity21 wrote: Need some advice here..
My right leg is significantly stronger than my left to the point where if I'm pushing myself during a squat, my right leg is doing most of the work and I get thrown off balance. It also feels shitty that I can't squat any more than 135 lb if I'm doing multiple sets because my left leg can't keep up with my right. If I do 1 leg squats, I can barely do my bodyweight with my left whereas with my right I can do it with 50 lbs in my hands. I'm sure this is because of my taekwondo background (5-7 years) where my primary kicking leg was my left (therefore I balance on my right) and it was also my jumping leg.
What can I do to help my left leg catch up asap? This is really frustrating
This is where a machine like leg press is actually beneficial if you know you can't balance yourself symmetrically during barbell squats.
Do single leg press heaviest weight you can do for 5-8 reps with your left and then do the same weight with your right. You will eveutally catch up at which point you should move back to barbell squats
On July 22 2011 10:46 Snuggles wrote: Finally bought myself a barbell today, holy crap.
But I'm having trouble figuring out what sort of workout routine I should do with it. I just did 3 sets of bench presses with really light weights (went through 80 - 100 lbs to see how much I could bench to be safe). Each set was at least 12 reps each so I'm sure I can go a little heavier but I press alone so I'm scared of hurting myself. What would be the optimal amount of reps to do in each set? I'm pretty sure I can go a little higher for less reps without running the risk of failing. Also I watched a youtube video to figure out the proper way to bench press so that my shoulders wouldn't hurt, but I'm still worried that I'm not doing it right. Right now I'm not sure if its pain or soreness, but I'm feeling it right on top of my shoulder muscles. The joints themselves feel perfectly fine so am I bench pressing properly?
Other than that I think I'll also do deadlifts. Haven't bought that strength book yet from the OP so does anyone have any tips about what else I could do with a barbell?
Bench pressing is fairly safe as long as you don't use weight clips. Make sure you lift it over your nipples and not close to your neck, and if the weight is too much simply dump the weights on the side or do a roll of shame.
4-7 reps for strength, 8-12 for hypertrophy.
1-4 for mostly strength with some hypertrophy, 5-8 maximal hypertrophy + fairly good strength, 9-15ish is some hypertrophy some strength, some endurance, 15+ typically more endurance with a bit of hypertrophy
today... man i dont even know what i done squat 60kg 4-5-4, 65kg x3?? dead 80kg x4, 100kg x5, 80kg x7?? real mental block today (very tired but could tell it was a mental block, just couldnt do anything about it) but was pleased with my better form in squats , at least i think so anyway fuuuuuuuuck im falling asleep and just remembered to do some curls
Well today was definitely not the greatest day at the gym...
Squat: 160lbs 5-5-4 135lbs 1x5 Bench Press: I start to fail pretty bad here. Can't even manage one rep at 110lbs, than i tried 105lbs which I managed last Monday but i couldn't even do that also. Deadlifts: None... By now I feel pretty crappy and try for 205lbs, can't get the bar off the ground so i call it and head home.
Should I retry this workout on Monday or continue and do Press/PC?
On July 22 2011 12:02 infinity21 wrote: Need some advice here..
My right leg is significantly stronger than my left to the point where if I'm pushing myself during a squat, my right leg is doing most of the work and I get thrown off balance. It also feels shitty that I can't squat any more than 135 lb if I'm doing multiple sets because my left leg can't keep up with my right. If I do 1 leg squats, I can barely do my bodyweight with my left whereas with my right I can do it with 50 lbs in my hands. I'm sure this is because of my taekwondo background (5-7 years) where my primary kicking leg was my left (therefore I balance on my right) and it was also my jumping leg.
What can I do to help my left leg catch up asap? This is really frustrating
This is where a machine like leg press is actually beneficial if you know you can't balance yourself symmetrically during barbell squats.
Do single leg press heaviest weight you can do for 5-8 reps with your left and then do the same weight with your right. You will eveutally catch up at which point you should move back to barbell squats
Thanks eshlow. Should I be keeping my right leg press at the same rep range or just do it to failure (or close to)? And can I do 1 leg squats instead of leg presses? I'd imagine it uses more muscle than a leg press machine.
On July 22 2011 12:02 infinity21 wrote: Need some advice here..
My right leg is significantly stronger than my left to the point where if I'm pushing myself during a squat, my right leg is doing most of the work and I get thrown off balance. It also feels shitty that I can't squat any more than 135 lb if I'm doing multiple sets because my left leg can't keep up with my right. If I do 1 leg squats, I can barely do my bodyweight with my left whereas with my right I can do it with 50 lbs in my hands. I'm sure this is because of my taekwondo background (5-7 years) where my primary kicking leg was my left (therefore I balance on my right) and it was also my jumping leg.
What can I do to help my left leg catch up asap? This is really frustrating
This is where a machine like leg press is actually beneficial if you know you can't balance yourself symmetrically during barbell squats.
Do single leg press heaviest weight you can do for 5-8 reps with your left and then do the same weight with your right. You will eveutally catch up at which point you should move back to barbell squats
Thanks eshlow. Should I be keeping my right leg press at the same rep range or just do it to failure (or close to)? And can I do 1 leg squats instead of leg presses? I'd imagine it uses more muscle than a leg press machine.
The stronger leg should do the same weights and reps as the weaker leg. Generally, 1 rep short of failure... aim for a weight that gets you to the 5-8 repetitions. Do what? 3-5 sets or so each leg?
You can do one leg squats but its harder to manipulate the difficulty unelss you can already do them and are just adding held weight such as a dumbell...
On July 22 2011 12:02 infinity21 wrote: Need some advice here..
My right leg is significantly stronger than my left to the point where if I'm pushing myself during a squat, my right leg is doing most of the work and I get thrown off balance. It also feels shitty that I can't squat any more than 135 lb if I'm doing multiple sets because my left leg can't keep up with my right. If I do 1 leg squats, I can barely do my bodyweight with my left whereas with my right I can do it with 50 lbs in my hands. I'm sure this is because of my taekwondo background (5-7 years) where my primary kicking leg was my left (therefore I balance on my right) and it was also my jumping leg.
What can I do to help my left leg catch up asap? This is really frustrating
This is where a machine like leg press is actually beneficial if you know you can't balance yourself symmetrically during barbell squats.
Do single leg press heaviest weight you can do for 5-8 reps with your left and then do the same weight with your right. You will eveutally catch up at which point you should move back to barbell squats
Thanks eshlow. Should I be keeping my right leg press at the same rep range or just do it to failure (or close to)? And can I do 1 leg squats instead of leg presses? I'd imagine it uses more muscle than a leg press machine.
If you can do one-legged squats with stable form for reps, I don't see why you wouldn't want to do it that way. But keep the reps and weight the same on either side; the point here is not necessarily to work on your stronger leg - it's simply to maintain that leg, while actually working the weaker leg to keep it up. I think eshlow probably suggested leg presses because most people don't have the balance (or often, the strength) for one leg squats... But with that martial arts background, I'm sure you do.
I'm skipping out on the gym today; taking a second day of rest because my lower back is still exhausted from my last workout. Instead, I'll rest up. Dad grilled some steaks for dinner, and I'll get a good nights sleep and beast through my lifts tomorrow.
also, lol@ that video of the Broz guys. All this cheering for the smaller guys when they step up to the bar, but when mendes gets up there everyone's just silent, waiting for him to snatch more than most guys c&j.
On July 22 2011 12:02 infinity21 wrote: Need some advice here..
My right leg is significantly stronger than my left to the point where if I'm pushing myself during a squat, my right leg is doing most of the work and I get thrown off balance. It also feels shitty that I can't squat any more than 135 lb if I'm doing multiple sets because my left leg can't keep up with my right. If I do 1 leg squats, I can barely do my bodyweight with my left whereas with my right I can do it with 50 lbs in my hands. I'm sure this is because of my taekwondo background (5-7 years) where my primary kicking leg was my left (therefore I balance on my right) and it was also my jumping leg.
What can I do to help my left leg catch up asap? This is really frustrating
This is where a machine like leg press is actually beneficial if you know you can't balance yourself symmetrically during barbell squats.
Do single leg press heaviest weight you can do for 5-8 reps with your left and then do the same weight with your right. You will eveutally catch up at which point you should move back to barbell squats
Thanks eshlow. Should I be keeping my right leg press at the same rep range or just do it to failure (or close to)? And can I do 1 leg squats instead of leg presses? I'd imagine it uses more muscle than a leg press machine.
The stronger leg should do the same weights and reps as the weaker leg. Generally, 1 rep short of failure... aim for a weight that gets you to the 5-8 repetitions. Do what? 3-5 sets or so each leg?
You can do one leg squats but its harder to manipulate the difficulty unelss you can already do them and are just adding held weight such as a dumbell...
Yeah I think I can do 3 sets of 5 with my left. It can only get stronger from there I hope my left leg catches up quickly but I've been neglecting it for years so it might take me a long time. I was fooling around yesterday and squatted on my right with 70 lbs in my hands lol
Skull crushers 50 x fail due to wrist (too much strain) ---
So lately I've been feeling like I haven't got any stronger, but since I know about 3-4 weeks ago I couldn't do 135 in the CGBP more than three times, I actually feel like I've gotten way stronger finally. Good feeling. Too bad my wrist held me back in the skull crushers; I couldn't even start bringing it down before the strain started to be too much. Other than that - very happy with the box squats and good mornings. I fixed my form a little bit from watching my own video (that I still need to post).
I think I'm going to rotate the hack squat out and replace it with something else. Also, I think I may actually take that break next week. Who knows, maybe I'll go right back at it come monday, maybe not.
Pictures this weekend!
----
Lately I've been in a large mental battle with myself and its like a constant war. Actually imagining all this going on in my head is kinda cool, but that's besides the point. It is a very washy subject when I try to think it out.
It is to the point where I kinda force myself to go to the gym - not that I don't want to, but at the same time I do not want to. Today I sat around with my friend for a few hours before I made myself go. Maybe I was just having a good time though. I know I've forced myself to get through my sessions ("Only four more sets, lets go" type of thing) but I just don't have the same zeal as I have before. They are challenging sessions, but I love a challenge normally. Maybe the volume is a little high for me personally. I find myself somewhat dreading (Not sure if this would be the right word) the sessions and calling for a deload, but afterwards I'm like eh, I can maybe get through one more session before I do that. But then the cycle just repeats.
My wrist/forearm has been getting a little bit worse as well.
Squat 148kg x 5, x3 FAIL last set. First time I fail a squat, shit is scary. I'm also switching programs, I don't think I can milk this one anymore. Prolly just do 5x5 twice a week for 3-4 weeks. Still great gains. Will update with the vids and my progress .
Bench press 61kgx6x5, still very ez and happily no pain at all in my wrist.
Deadlift 139x3, 148x2, 157kgx1x3. Not hard, even with smoked legs. Cant wait to peak my deadlift (7 more weeks t.t) and hit fucking 200 kilos :D.
On July 23 2011 08:13 Catch wrote: Box Squats 175 x 5-5-5
Good Mornings 65 x 12-12-12
Hack Squats 190 x 5 90 x 15-15
CGBP 135 x 5-5-5
Skull crushers 50 x fail due to wrist (too much strain) ---
So lately I've been feeling like I haven't got any stronger, but since I know about 3-4 weeks ago I couldn't do 135 in the CGBP more than three times, I actually feel like I've gotten way stronger finally. Good feeling. Too bad my wrist held me back in the skull crushers; I couldn't even start bringing it down before the strain started to be too much. Other than that - very happy with the box squats and good mornings. I fixed my form a little bit from watching my own video (that I still need to post).
I think I'm going to rotate the hack squat out and replace it with something else. Also, I think I may actually take that break next week. Who knows, maybe I'll go right back at it come monday, maybe not.
Pictures this weekend!
----
Lately I've been in a large mental battle with myself and its like a constant war. Actually imagining all this going on in my head is kinda cool, but that's besides the point. It is a very washy subject when I try to think it out.
It is to the point where I kinda force myself to go to the gym - not that I don't want to, but at the same time I do not want to. Today I sat around with my friend for a few hours before I made myself go. Maybe I was just having a good time though. I know I've forced myself to get through my sessions ("Only four more sets, lets go" type of thing) but I just don't have the same zeal as I have before. They are challenging sessions, but I love a challenge normally. Maybe the volume is a little high for me personally. I find myself somewhat dreading (Not sure if this would be the right word) the sessions and calling for a deload, but afterwards I'm like eh, I can maybe get through one more session before I do that. But then the cycle just repeats.
My wrist/forearm has been getting a little bit worse as well.
That's quite an unusual program. What are ur goals? are those pounds or kilos? (I assume pounds unless u are a giant :p)
I hate not using weight clips because sometimes the weights will shift... but yeah if I were at home with no one around, it's better that way so you can dump it.
Yea, the weight does shift occasionally... but if it's shifting a lot that's a warning sign that you might not get with the clips. After tightening up my form I find that it rarely shifts when doing bench or squats. The one time I do use clips though is for power cleans... the explosive motion tends to mess things up, heh.
I hate not using weight clips because sometimes the weights will shift... but yeah if I were at home with no one around, it's better that way so you can dump it.
Yea, the weight does shift occasionally... but if it's shifting a lot that's a warning sign that you might not get with the clips. After tightening up my form I find that it rarely shifts when doing bench or squats. The one time I do use clips though is for power cleans... the explosive motion tends to mess things up, heh.
Yeah, I only use clips in my Power Cleans and work set of deadlifts. Any other time, I want to know if I'm getting unbalanced, and especially if I'm on bench, I want to know that I can ditch the weight if I need to. Plus clips are obnoxious, and half of them don't even fit the bars at my gym because they're old and worn out.
Wow thanks for the link eshlow. Interesting stuff, it also reminded me of another question I had for you guys that kind of ties into that link. Since I have what I need now to properly gain more strength I'm curious to know if you guys have any tips of building endurance.
I happen to play football or soccer occasionally and I notice that I will tire out very quickly. The HIIT with sprinting seems to have really helped me out (very quickly btw, it was amazing to watch myself improve) with running but I'm not sure how to help my overall endurance. The kind of endurance I'm looking for is the kind that a wrestler would need since they're using their entire body to maneuver around rather just running around in cross country. Does it all go hand in hand with strength training or is there more to it?
oh yeah the barbell I got is really making me feel like man. God I wonder if you nerds felt the same way when you guys first started.
EPT
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