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XXGeneration
United States625 Posts
I've been doing Starting Strength for a month now, and I think it's pretty great. I'm a little concerned about my distribution on my lifts though. Listed below are my current 5RMs @ 140 lb BW. Bench: 115 lb Squat: 220 lb Dead: 220 lb OHP: 75 lb I'm just wondering, is there anything to be concerned about that my bench and OHP are so low compared to my squat/dead? Also, I think my deadlifts are kinda bottlenecked by my grip strength. Are there any exercises that I can do to improve that? | ||
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ieatkids5
United States4628 Posts
grip - maybe try using chalk, if you can get it | ||
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MtlGuitarist97
United States1539 Posts
Another thing you could do is timed "hangs" from a pull up bar. Pull yourself up like you normally would with a chin up or pull up and then hold yourself at the top. | ||
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BenKen
United States860 Posts
On August 02 2013 13:32 XXGeneration wrote: Hey guys, I have a quick question. I've been doing Starting Strength for a month now, and I think it's pretty great. I'm a little concerned about my distribution on my lifts though. Listed below are my current 5RMs @ 140 lb BW. Bench: 115 lb Squat: 220 lb Dead: 220 lb OHP: 75 lb I'm just wondering, is there anything to be concerned about that my bench and OHP are so low compared to my squat/dead? Also, I think my deadlifts are kinda bottlenecked by my grip strength. Are there any exercises that I can do to improve that? Nah man, you're fine. You're only a month in, just ride the slow and steady gains for a few more months. I wouldn't bother with grip work right now honestly, other than maybe some chin-ups/ pull-ups. I would suggest pulling double overhand for warm-up sets until it starts to slip, then switching to mixed grip. You know, just like this guy + Show Spoiler + ![[image loading]](http://cdn.stronglifts.com/wp-content/uploads/deadlift-grip-bolton.jpg) The reason it's slipping is mostly because the bar wants to rotate towards you as you pull up. having one hand in the opposite direction mitigates most of that rotation. So on your deadlift sets go as long as you can until it starts to slip, and then go mixed grip. Things to remember : Make sure to switch which hand turns over regularly, so you don't start favoring one side. Also, do not bend your arms ever, that's the road to bicep tears. | ||
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FFGenerations
7088 Posts
On July 27 2013 23:34 NeedsmoreCELLTECH wrote: To build your lateral deltoids you kind of need to do specific resistance training; free resistance overhead pressing does does something but cable/db side raises are still king. @Meow-Meow lateral raises and lying (face-down) dumbell side raises (you will need a bench). you can do bent-forward side raises but they blow you only need light weight (2-5kg) to start out with so can use a £5 dumbell, £5 of weights, or anything else | ||
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XXGeneration
United States625 Posts
When I do power cleans, sometimes my wrists feel a little stretched to borderline pained when I'm catching it on the top position. Is this something to be worried about, or should I assume my wrists will gain flexibility? On the topic of flexibility, I feel like I'm losing flexibility, especially in my shoulders. Is this normal? | ||
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mordek
United States12705 Posts
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KaoReal
Canada340 Posts
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Tommylew
Wales2717 Posts
 ).4 day week day 1 Chest Triceps day 2 Back Bicep day 3 Abs Core Shoulders day 4 Legs 3day week day 1 Chest Triceps day 2 Back Bicep Shoulders day 3 Abs/Core Legs is what im doing currently over a week normally with rest days in between! I just dont feel like I have enoguh time working my shoulders after a normal chest/tricep or back and bicep as the is so amny differnt areas of the back to work and trying to hit both top and bottom of chest.. | ||
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Topin
Peru10119 Posts
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micronesia
United States24777 Posts
I think pushups are one of those exercises that are best improved by doing more of them, but I've done a fair number now and don't see any improvement. Separately I'm benching, and also doing one or two of those machines which have similar motions to pushups. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On August 04 2013 08:33 micronesia wrote: How do you improve your pushups? I've been stuck at 10 being my max for weeks lol I think pushups are one of those exercises that are best improved by doing more of them, but I've done a fair number now and don't see any improvement. Separately I'm benching, and also doing one or two of those machines which have similar motions to pushups. How much can you bench? I think that having strong front delts, pecs, triceps and abs should just allow you to do more pushups. I never practice them except when I'm drunk and having a bro-down and can do around 30 with very strict form, but I can bench 265. How much do you weigh and how much do you bench/add on bodyweight dips? Just get strong imo and it'll come. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On August 03 2013 20:28 Tommylew wrote: Hi Guys, quick question what split would you recomend and in what order, should legs be last and chest start of the week? Also should shoulders have its own day or should I incorporate it with eithier chest/tricepts or back and biceps? I am doing a lot of compound exercises as I find them far better with my body type(naturally lean) and seem to have far better gains since ive started only focusing on compound(last 1 month) compared to when I was doing isolation exercises(would get a good pump onmy arms but within 24 hours down again ).4 day week day 1 Chest Triceps day 2 Back Bicep day 3 Abs Core Shoulders day 4 Legs 3day week day 1 Chest Triceps day 2 Back Bicep Shoulders day 3 Abs/Core Legs is what im doing currently over a week normally with rest days in between! I just dont feel like I have enoguh time working my shoulders after a normal chest/tricep or back and bicep as the is so amny differnt areas of the back to work and trying to hit both top and bottom of chest.. I do: mo: chest/back/shoulders/arms tu: legs wed: off thurs:chest/tris fri: back/bis sat: shoulders abs Works great for me. | ||
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micronesia
United States24777 Posts
On August 04 2013 09:04 NeedsmoreCELLTECH wrote: How much can you bench? I think that having strong front delts, pecs, triceps and abs should just allow you to do more pushups. I never practice them except when I'm drunk and having a bro-down and can do around 30 with very strict form, but I can bench 265. How much do you weigh and how much do you bench/add on bodyweight dips? Just get strong imo and it'll come. My bench is low, but increasing, even though my pushups are not! Last time I did a couple of sets of 8 reps of 85 pounds. I basically bump it up 5 pounds every week or so. I currently weigh ~174 pounds, and I think I'm roughly 14% body fat. | ||
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Najda
United States3765 Posts
On August 04 2013 06:33 Topin wrote: when i start my Deadlift set i feel kinda dizzy, it only happens in DL ... dunno why T_T Are you breathing right? | ||
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ieatkids5
United States4628 Posts
On August 04 2013 09:06 micronesia wrote: My bench is low, but increasing, even though my pushups are not! Last time I did a couple of sets of 8 reps of 85 pounds. I basically bump it up 5 pounds every week or so. I currently weigh ~174 pounds, and I think I'm roughly 14% body fat. i think you'll see improvements if you just keep at it. it's hard to tell how many pushups you can actually do because you're actively doing pushups and benching. if you don't work out for 4 days in a row, and then see how many pushups you can do, it should be a higher number. | ||
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Topin
Peru10119 Posts
i breath before lifting... not a big breath, a normal one. maybe i should rest more between DL and OHP | ||
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mordek
United States12705 Posts
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XXGeneration
United States625 Posts
After I started working out, my shoulders started clicking a lot when I move them normally. I don't feel any pain, but sometimes they feel a little weird near the edge of my ROM. Is this because of some muscle imbalance or because I'm not stretching enough or a combination of the two? It's just really weird to do push-ups and hear consistent clicking. | ||
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ShadeR
Australia7535 Posts
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