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On August 28 2011 03:58 Malinor wrote:Show nested quote +On August 28 2011 03:08 Tulius wrote:On August 28 2011 02:23 phyre112 wrote:On August 28 2011 02:07 Tulius wrote:so I went to the gym and set a new PR on front squats (expected since this is only the 2nd time I do them) failed OHP for the 2nd time after a reset  did a deadlift with the same weight as last week, with good form and 10 pullups. by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg right now) my question is: according to strength standarts my bench and OHP are a bit past "novice" level while squat and DL are closer to "untrained" I'm having a lot of trouble to progress with Bench and OHP, but I'm sure I can still progress a lot on Squat and DLs (lack of a proper squat rack is holding me back, tho) Should I change my program? How's your power clean? Or are you doing rows instead? Being "finished" with as should be dictated by your squat and dead, and those numbers are still very low. If you wanted to add 3xf dips and chins at the end of the a&b workout respectively though, I don't think it would hurt you. Program add is one othe biggest enemies of a novice lifter. Do what works. oh I forgot to add that I'm not doing original SS, but practical programming novice program, so not doing PC but doing chin-ups/pull-ups instead (currently at 15 reps for chins, 10 for pulls, no weight added) based on how I'm feeling I think that I'm not being able to progress in OHP and BP because my body isn't being able to recover fully before the next workout (I might be wrong here... but that's how it feels), so I don't know if adding more assistance stuff would help (unless I reduce the load for the main exercises, would that be good to get through a plateau?) I am pretty sure that the Practical Programming Novice Program also incorporates Power Cleans. Last time I checked the SS-wiki, it was outlined wrong (in my opinion, but I checked against the book and I am pretty sure the wiki is wrong, Rippetoe is all about the Power Clean in all his Strength-Programs). It should be alternating Chins and Deadlift/Powerclean: Chins Deadlift Chins Power Clean Chins Deadlift Chins Power Clean ... edit: I think it actually also alternates Chins and Pull-ups, but that distinction feels less important to me. edit2: Just checked the book again, the correct programm looks like this: + Show Spoiler +
Squat Press Deadlift
Squat Bench Chins
Squat Press Powerclean
Squat Bench Pull-ups
Squat Press Deadlift
Squat Bench Chins
etc.
Adding Front Squats once a week (2nd workout, 5th, 8th, 11th...) instead of Back Squats makes it more complicated, you may have 4 weeks (12 workouts) until the same workout repeats itself.
Besides that, I don't know what your goals are, but 182cm at 68kg is just very skinny for this kind of programming. If you really want to progress in the squat and deadlift, you should probably consider adding 10-15 more kg to your frame (you can still cut most of it later). If you don't want to do that, progress will just come much slower to you, that's just how it is. Your numbers right now indicate that you have not nearly exhausted your progress on the program.
I definitely agree you could use some weight. I started weighing the same as you, but ~10 cm taller, and my squat and dead skyrocketed when I put on 15kg. I'm back to adding weight now too, so I hope I can repeat the process since my squat is definitely my weak point.
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On August 28 2011 04:27 phyre112 wrote:Show nested quote +On August 28 2011 03:58 Malinor wrote:On August 28 2011 03:08 Tulius wrote:On August 28 2011 02:23 phyre112 wrote:On August 28 2011 02:07 Tulius wrote:so I went to the gym and set a new PR on front squats (expected since this is only the 2nd time I do them) failed OHP for the 2nd time after a reset did a deadlift with the same weight as last week, with good form and 10 pullups. by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg right now) my question is: according to strength standarts my bench and OHP are a bit past "novice" level while squat and DL are closer to "untrained" I'm having a lot of trouble to progress with Bench and OHP, but I'm sure I can still progress a lot on Squat and DLs (lack of a proper squat rack is holding me back, tho) Should I change my program? How's your power clean? Or are you doing rows instead? Being "finished" with as should be dictated by your squat and dead, and those numbers are still very low. If you wanted to add 3xf dips and chins at the end of the a&b workout respectively though, I don't think it would hurt you. Program add is one othe biggest enemies of a novice lifter. Do what works. oh I forgot to add that I'm not doing original SS, but practical programming novice program, so not doing PC but doing chin-ups/pull-ups instead (currently at 15 reps for chins, 10 for pulls, no weight added) based on how I'm feeling I think that I'm not being able to progress in OHP and BP because my body isn't being able to recover fully before the next workout (I might be wrong here... but that's how it feels), so I don't know if adding more assistance stuff would help (unless I reduce the load for the main exercises, would that be good to get through a plateau?) I am pretty sure that the Practical Programming Novice Program also incorporates Power Cleans. Last time I checked the SS-wiki, it was outlined wrong (in my opinion, but I checked against the book and I am pretty sure the wiki is wrong, Rippetoe is all about the Power Clean in all his Strength-Programs). It should be alternating Chins and Deadlift/Powerclean: Chins Deadlift Chins Power Clean Chins Deadlift Chins Power Clean ... edit: I think it actually also alternates Chins and Pull-ups, but that distinction feels less important to me. edit2: Just checked the book again, the correct programm looks like this: + Show Spoiler +
Squat Press Deadlift
Squat Bench Chins
Squat Press Powerclean
Squat Bench Pull-ups
Squat Press Deadlift
Squat Bench Chins
etc.
Adding Front Squats once a week (2nd workout, 5th, 8th, 11th...) instead of Back Squats makes it more complicated, you may have 4 weeks (12 workouts) until the same workout repeats itself.
Besides that, I don't know what your goals are, but 182cm at 68kg is just very skinny for this kind of programming. If you really want to progress in the squat and deadlift, you should probably consider adding 10-15 more kg to your frame (you can still cut most of it later). If you don't want to do that, progress will just come much slower to you, that's just how it is. Your numbers right now indicate that you have not nearly exhausted your progress on the program. I definitely agree you could use some weight. I started weighing the same as you, but ~10 cm taller, and my squat and dead skyrocketed when I put on 15kg. I'm back to adding weight now too, so I hope I can repeat the process since my squat is definitely my weak point.
192cm at 68kg? Holy cow... at some point you need to start posting pictures or videos dude 
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On August 28 2011 04:31 Malinor wrote:Show nested quote +On August 28 2011 04:27 phyre112 wrote:On August 28 2011 03:58 Malinor wrote:On August 28 2011 03:08 Tulius wrote:On August 28 2011 02:23 phyre112 wrote:On August 28 2011 02:07 Tulius wrote:so I went to the gym and set a new PR on front squats (expected since this is only the 2nd time I do them) failed OHP for the 2nd time after a reset did a deadlift with the same weight as last week, with good form and 10 pullups. by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg right now) my question is: according to strength standarts my bench and OHP are a bit past "novice" level while squat and DL are closer to "untrained" I'm having a lot of trouble to progress with Bench and OHP, but I'm sure I can still progress a lot on Squat and DLs (lack of a proper squat rack is holding me back, tho) Should I change my program? How's your power clean? Or are you doing rows instead? Being "finished" with as should be dictated by your squat and dead, and those numbers are still very low. If you wanted to add 3xf dips and chins at the end of the a&b workout respectively though, I don't think it would hurt you. Program add is one othe biggest enemies of a novice lifter. Do what works. oh I forgot to add that I'm not doing original SS, but practical programming novice program, so not doing PC but doing chin-ups/pull-ups instead (currently at 15 reps for chins, 10 for pulls, no weight added) based on how I'm feeling I think that I'm not being able to progress in OHP and BP because my body isn't being able to recover fully before the next workout (I might be wrong here... but that's how it feels), so I don't know if adding more assistance stuff would help (unless I reduce the load for the main exercises, would that be good to get through a plateau?) I am pretty sure that the Practical Programming Novice Program also incorporates Power Cleans. Last time I checked the SS-wiki, it was outlined wrong (in my opinion, but I checked against the book and I am pretty sure the wiki is wrong, Rippetoe is all about the Power Clean in all his Strength-Programs). It should be alternating Chins and Deadlift/Powerclean: Chins Deadlift Chins Power Clean Chins Deadlift Chins Power Clean ... edit: I think it actually also alternates Chins and Pull-ups, but that distinction feels less important to me. edit2: Just checked the book again, the correct programm looks like this: + Show Spoiler +
Squat Press Deadlift
Squat Bench Chins
Squat Press Powerclean
Squat Bench Pull-ups
Squat Press Deadlift
Squat Bench Chins
etc.
Adding Front Squats once a week (2nd workout, 5th, 8th, 11th...) instead of Back Squats makes it more complicated, you may have 4 weeks (12 workouts) until the same workout repeats itself.
Besides that, I don't know what your goals are, but 182cm at 68kg is just very skinny for this kind of programming. If you really want to progress in the squat and deadlift, you should probably consider adding 10-15 more kg to your frame (you can still cut most of it later). If you don't want to do that, progress will just come much slower to you, that's just how it is. Your numbers right now indicate that you have not nearly exhausted your progress on the program. I definitely agree you could use some weight. I started weighing the same as you, but ~10 cm taller, and my squat and dead skyrocketed when I put on 15kg. I'm back to adding weight now too, so I hope I can repeat the process since my squat is definitely my weak point. 192cm at 68kg? Holy cow... at some point you need to start posting pictures or videos dude
Haha, I'm up from that. I was 145 lb/66kg when I started lifting, just over a year ago now. I've got a few pictures from the start of the summer, which was me @ 165 lb (75kg) and I'll take new pictures then post both sets when I reach my new goal date, the first of november where I hope to be 185 lb/84kg.
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On August 28 2011 04:43 phyre112 wrote:Show nested quote +On August 28 2011 04:31 Malinor wrote:On August 28 2011 04:27 phyre112 wrote:On August 28 2011 03:58 Malinor wrote:On August 28 2011 03:08 Tulius wrote:On August 28 2011 02:23 phyre112 wrote:On August 28 2011 02:07 Tulius wrote:so I went to the gym and set a new PR on front squats (expected since this is only the 2nd time I do them) failed OHP for the 2nd time after a reset did a deadlift with the same weight as last week, with good form and 10 pullups. by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg right now) my question is: according to strength standarts my bench and OHP are a bit past "novice" level while squat and DL are closer to "untrained" I'm having a lot of trouble to progress with Bench and OHP, but I'm sure I can still progress a lot on Squat and DLs (lack of a proper squat rack is holding me back, tho) Should I change my program? How's your power clean? Or are you doing rows instead? Being "finished" with as should be dictated by your squat and dead, and those numbers are still very low. If you wanted to add 3xf dips and chins at the end of the a&b workout respectively though, I don't think it would hurt you. Program add is one othe biggest enemies of a novice lifter. Do what works. oh I forgot to add that I'm not doing original SS, but practical programming novice program, so not doing PC but doing chin-ups/pull-ups instead (currently at 15 reps for chins, 10 for pulls, no weight added) based on how I'm feeling I think that I'm not being able to progress in OHP and BP because my body isn't being able to recover fully before the next workout (I might be wrong here... but that's how it feels), so I don't know if adding more assistance stuff would help (unless I reduce the load for the main exercises, would that be good to get through a plateau?) I am pretty sure that the Practical Programming Novice Program also incorporates Power Cleans. Last time I checked the SS-wiki, it was outlined wrong (in my opinion, but I checked against the book and I am pretty sure the wiki is wrong, Rippetoe is all about the Power Clean in all his Strength-Programs). It should be alternating Chins and Deadlift/Powerclean: Chins Deadlift Chins Power Clean Chins Deadlift Chins Power Clean ... edit: I think it actually also alternates Chins and Pull-ups, but that distinction feels less important to me. edit2: Just checked the book again, the correct programm looks like this: + Show Spoiler +
Squat Press Deadlift
Squat Bench Chins
Squat Press Powerclean
Squat Bench Pull-ups
Squat Press Deadlift
Squat Bench Chins
etc.
Adding Front Squats once a week (2nd workout, 5th, 8th, 11th...) instead of Back Squats makes it more complicated, you may have 4 weeks (12 workouts) until the same workout repeats itself.
Besides that, I don't know what your goals are, but 182cm at 68kg is just very skinny for this kind of programming. If you really want to progress in the squat and deadlift, you should probably consider adding 10-15 more kg to your frame (you can still cut most of it later). If you don't want to do that, progress will just come much slower to you, that's just how it is. Your numbers right now indicate that you have not nearly exhausted your progress on the program. I definitely agree you could use some weight. I started weighing the same as you, but ~10 cm taller, and my squat and dead skyrocketed when I put on 15kg. I'm back to adding weight now too, so I hope I can repeat the process since my squat is definitely my weak point. 192cm at 68kg? Holy cow... at some point you need to start posting pictures or videos dude Haha, I'm up from that. I was 145 lb/66kg when I started lifting, just over a year ago now. I've got a few pictures from the start of the summer, which was me @ 165 lb (75kg) and I'll take new pictures then post both sets when I reach my new goal date, the first of november where I hope to be 185 lb/84kg.
Yeah, I think before/after pictures should be awesome. That must have been so unbelievable skinny.
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thanks for the advice guys, guess I'll keep focusing on eating more instead of "fucking with the program" 
oh and maybe I should buy the book since all the info I have on SS comes from that wiki, which was proven to be a bit unreliable..
going back to 1/2 gomad
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Eating is the reason I'm surviving Smolov.
Had to postpone today's session though, only got like 4 hours of sleep since I had to show up at 6am to partake in a major accident practice with the search and rescue crew.
Even managed to play a role where I had to hoisted up into a helicopter.
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On August 28 2011 05:59 sJarl wrote:
Eating is the reason I'm surviving Smolov.
Had to postpone today's session though, only got like 4 hours of sleep since I had to show up at 6am to partake in a major accident practice with the search and rescue crew.
Even managed to play a role where I had to hoisted up into a helicopter.
What number are you aiming for at the end of Smolov?
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is dark chocolate and OK source of saturated fats or too much processed stuff to be healthy?
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On August 28 2011 07:11 Tulius wrote:
is dark chocolate and OK source of saturated fats or too much processed stuff to be healthy?
Generally speaking, if you are going to eat junk foods then chocolate is probably the best one to eat...
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On August 28 2011 06:34 Malinor wrote:Show nested quote +On August 28 2011 05:59 sJarl wrote:
Eating is the reason I'm surviving Smolov.
Had to postpone today's session though, only got like 4 hours of sleep since I had to show up at 6am to partake in a major accident practice with the search and rescue crew.
Even managed to play a role where I had to hoisted up into a helicopter. What number are you aiming for at the end of Smolov?
Hopefully 180kg raw and 200kg with knee wraps.
Unfortunately I am finding less and less motivation to continue squatting and I want to start benching and deadlifting again.
But on the other hand I want to add the "Smolov Completed" to my list of achievements. Also, freshman week and the 3-day trip to the countryside with my classmates where the only thing done is eating delicious food, drinking retarded amounts of alchohol and discussing sex. Seriously, someone out there is trying to get me drunk. (I blame you Decaf!)
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Wow you euro people, why are you tall and so skinny.
You all 1.80m ++ and I'm not even 1.70m and I weight like 10kg more!
LIFT HEAVY!!!!!
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I'm an american Funkie =p We aren't all obese! (yet)
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I'm 182cm but just cut down to 87.5-88kg. I feel a little skinny. I was pressured by my coach/personal vanity to go down to the 85kg class. I was always struggling to maintain weight around 94kg and I figure it's better to be able to train slightly overweight for the 85kg than 2-3kg underweight for 94kg.
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hows training going drowsy?
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On August 27 2011 11:16 absalom86 wrote:Show nested quote +On August 24 2011 12:07 absalom86 wrote:
Absalom
24 years old / 186 cm ( 6'1 ) / Weight 105,7 kg ( 232 pounds )
My old shape :
Used to be 126 kg ( 277 pounds ) in 2009
Could not do a single pull up.
Could not do a single push up.
Could not run for extended periods without legs aching.
Current shape :
105,7 kg ( 232 pounds )
Can do 1 pull up.
Can do 10 push ups, 5 elevated.
Running is much easier.
Walk for 40 minutes twice a day.
Do burpees either daily or every other day ( depending on how tired ).
Losing around 1.3 kg ( 2.9 pounds ) per week in weight during current program.
Goal :
90 kg ( 198 pounds )
Get in shape for the first time since I was a kid.
Be able to do at least 20 pull ups.
Be able to do 50 push ups.
Start doing some weight training.
Stay in shape for the rest of my life.
Started running again today. Down to 104,6 kg ( 230 pounds ). Sweaty as hell from the running, but feels great. Much faster and more endurance. Should I start lifting weights before I get to my optimal weight or wait until I'm lighter ? Feeling more motivated than I ever have to get my health in order and become fit.
The sooner you start weight lifting the better, in my opinion. There's really on reason to wait. Becoming stronger in general is a great feeling. I also prefer weight lifting over cardio for weight loss. If you're curious about what weight lifting program to use, I recommend Starting Strength(SS). There's plenty of info about it in the OP, and you can ask us if you have any questions. ^^
Keep up the good work!
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On August 28 2011 10:58 AoN.DimSum wrote:
hows training going drowsy?
Good, did smolov jr for hbbs, kinda regretting it as I had to neglect most of my oly work.
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Yeah im not a big fan for any programs that has little oly lifts. What was your progress in the squat?
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On August 28 2011 13:00 AoN.DimSum wrote:Yeah im not a big fan for any programs that has little oly lifts. What was your progress in the squat?
haven't 1rm tested yet, but went from 115kgx3x10 to 124x3x10 over the course of the 3 weeks. PR at my lighter bodyweight for raw high bar.
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I may have an in to an Olympic lifting club at a university! :D
Nothing's for certain, but if I do, I am totally doing snatch/C&J/squat workouts all day and night.
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On August 28 2011 04:43 phyre112 wrote:Show nested quote +On August 28 2011 04:31 Malinor wrote:On August 28 2011 04:27 phyre112 wrote:On August 28 2011 03:58 Malinor wrote:On August 28 2011 03:08 Tulius wrote:On August 28 2011 02:23 phyre112 wrote:On August 28 2011 02:07 Tulius wrote:so I went to the gym and set a new PR on front squats (expected since this is only the 2nd time I do them) failed OHP for the 2nd time after a reset did a deadlift with the same weight as last week, with good form and 10 pullups. by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg right now) my question is: according to strength standarts my bench and OHP are a bit past "novice" level while squat and DL are closer to "untrained" I'm having a lot of trouble to progress with Bench and OHP, but I'm sure I can still progress a lot on Squat and DLs (lack of a proper squat rack is holding me back, tho) Should I change my program? How's your power clean? Or are you doing rows instead? Being "finished" with as should be dictated by your squat and dead, and those numbers are still very low. If you wanted to add 3xf dips and chins at the end of the a&b workout respectively though, I don't think it would hurt you. Program add is one othe biggest enemies of a novice lifter. Do what works. oh I forgot to add that I'm not doing original SS, but practical programming novice program, so not doing PC but doing chin-ups/pull-ups instead (currently at 15 reps for chins, 10 for pulls, no weight added) based on how I'm feeling I think that I'm not being able to progress in OHP and BP because my body isn't being able to recover fully before the next workout (I might be wrong here... but that's how it feels), so I don't know if adding more assistance stuff would help (unless I reduce the load for the main exercises, would that be good to get through a plateau?) I am pretty sure that the Practical Programming Novice Program also incorporates Power Cleans. Last time I checked the SS-wiki, it was outlined wrong (in my opinion, but I checked against the book and I am pretty sure the wiki is wrong, Rippetoe is all about the Power Clean in all his Strength-Programs). It should be alternating Chins and Deadlift/Powerclean: Chins Deadlift Chins Power Clean Chins Deadlift Chins Power Clean ... edit: I think it actually also alternates Chins and Pull-ups, but that distinction feels less important to me. edit2: Just checked the book again, the correct programm looks like this: + Show Spoiler +
Squat Press Deadlift
Squat Bench Chins
Squat Press Powerclean
Squat Bench Pull-ups
Squat Press Deadlift
Squat Bench Chins
etc.
Adding Front Squats once a week (2nd workout, 5th, 8th, 11th...) instead of Back Squats makes it more complicated, you may have 4 weeks (12 workouts) until the same workout repeats itself.
Besides that, I don't know what your goals are, but 182cm at 68kg is just very skinny for this kind of programming. If you really want to progress in the squat and deadlift, you should probably consider adding 10-15 more kg to your frame (you can still cut most of it later). If you don't want to do that, progress will just come much slower to you, that's just how it is. Your numbers right now indicate that you have not nearly exhausted your progress on the program. I definitely agree you could use some weight. I started weighing the same as you, but ~10 cm taller, and my squat and dead skyrocketed when I put on 15kg. I'm back to adding weight now too, so I hope I can repeat the process since my squat is definitely my weak point. 192cm at 68kg? Holy cow... at some point you need to start posting pictures or videos dude Haha, I'm up from that. I was 145 lb/66kg when I started lifting, just over a year ago now. I've got a few pictures from the start of the summer, which was me @ 165 lb (75kg) and I'll take new pictures then post both sets when I reach my new goal date, the first of november where I hope to be 185 lb/84kg.
Have you considered bulking up a bit more?
I mean, I'm 190cm at 92kg, and it's becoming pretty clear that I'm too light for my height. Unfortunately my girlfriend likes me with abs, so GOMAD is out of the question, but I am trying to reach 95-96kg currently and seeing if that improves my lifts. For me, every kg I gain gives me like 5kgs on my max squat... it's insane.
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EPT
