Well yeah, what you say sounds inspiring, but if I benched with 30kgs and I could only do 8-10 reps (struggling with those too, but that's fine, and probably good as well) I can't just go for something like 40. I get that you ae talking about squatting, but I'd like to get a weight where I don't need constantly someone behind me.
Also, no matter how fearless I am, if my arms just deny to do the 10 reps of 30kg shoulder press for example, I'm out of ideas what I could do, even if the program for old/handicapped people says 8 with 35. That was my second question on the previous page, "what is doing my best?". Do 2 reps with 50 while doing battle cries? Do as many as I can with 35/30? Go back down to 25 (the same weight a 2-3 years younger girl used, haha)?
(note: I checked shoulder press on youtube, and it's not the exact same machine I'm using, so I might not even talk about shoulder press, but in this topic it doesn't even matter now)
Something else: should I revisit some of the exercises after I finished with everything? Usually I still have some energy left, so I was thinking about doing some more sets of the exercises I suck at.
That's part of the reason we're telling you that this program is awful.
With decent programs, you'll start at, say, 20kg for 5 reps. Then the next time you do that lift, you'll do 22.5kg for 5 reps. then 25. and on and on, and while you're working you'll get stronger. This should last for months on squat and bench. Any good beginners program will explain this concept of linear progression and progressive overload to you, and then also tell you what to do when you can't keep increasing. With the kind of program you're on, it's harder to do that kind of thing.
And there's no reason to be shoulder pressing on a machine -_-. Use a barbell.
As far as revisiting a lift at then end of your workout, eh. If you want to go at it with a very light weight to work on technique, go ahead... but don't go and do more worksets. If you actually have the energy for that, you're on a bad program.
Replace shoulder press from my sentences with this Geez. these names...
Wait, what do you mean by next time exactly? Like, fom Monday to Wednesday, or from first set to second set?
haha, for future reference, press means push, and row means pull =p.
I mean from monday to wednesday. Keep the weight constant from set to set, not counting your warm ups.
Well yeah, what you say sounds inspiring, but if I benched with 30kgs and I could only do 8-10 reps (struggling with those too, but that's fine, and probably good as well) I can't just go for something like 40. I get that you ae talking about squatting, but I'd like to get a weight where I don't need constantly someone behind me.
Also, no matter how fearless I am, if my arms just deny to do the 10 reps of 30kg shoulder press for example, I'm out of ideas what I could do, even if the program for old/handicapped people says 8 with 35. That was my second question on the previous page, "what is doing my best?". Do 2 reps with 50 while doing battle cries? Do as many as I can with 35/30? Go back down to 25 (the same weight a 2-3 years younger girl used, haha)?
(note: I checked shoulder press on youtube, and it's not the exact same machine I'm using, so I might not even talk about shoulder press, but in this topic it doesn't even matter now)
Something else: should I revisit some of the exercises after I finished with everything? Usually I still have some energy left, so I was thinking about doing some more sets of the exercises I suck at.
That's part of the reason we're telling you that this program is awful.
With decent programs, you'll start at, say, 20kg for 5 reps. Then the next time you do that lift, you'll do 22.5kg for 5 reps. then 25. and on and on, and while you're working you'll get stronger. This should last for months on squat and bench. Any good beginners program will explain this concept of linear progression and progressive overload to you, and then also tell you what to do when you can't keep increasing. With the kind of program you're on, it's harder to do that kind of thing.
And there's no reason to be shoulder pressing on a machine -_-. Use a barbell.
As far as revisiting a lift at then end of your workout, eh. If you want to go at it with a very light weight to work on technique, go ahead... but don't go and do more worksets. If you actually have the energy for that, you're on a bad program.
Wait, what do you mean by next time exactly? Like, fom Monday to Wednesday, or from first set to second set?
Starting strength's program puts you on an A B split, which means you do workout A one day and workout B the next day. Week one would be AxBxAxx, week two BxAxBxx etc.(x = day off). Increase each movement by 5 pounds or 2.5 kilos at the end of each session (5 kilos for deadlift).
You're best off sticking with a simple program that focuses on major movements. They'll carry over the most into your daily life and help with everyday tasks. Deadlifting, squatting, benching, overhead pressing (shoulder pressing), pull ups, dips, etc. all have a huge amount of carry over.
The thing I'm starting to fear now is that if I get a completely new work-out program (like doing deadlifts, when it's not even on the list on this 4 week program), then I'll be left alone: "well if that's what people told you on the internet, then feel free to do that". No one likes smartasses.
I'll try to keep as any of your advice as I can, but I'm afraid to go overboard. Increasing/decreasing weights is one thing, but going all freelancer mode is another.
On December 28 2013 06:40 Volband wrote: Im 56 atm.
The gym does have that thingy, but it's uually used by the schwarzeneggers. Like, it's always full of weights. Still, that extremely easy 60kg would probably break my back, even with a rack. Maybe I suck at anatomy, but I just can't imagine myself in that scenario.
for someone who weighs 56 kilos, doing 60 at the start is a stretch, but If you're an otherwise healthy individual, younger than 50 you should be able to squat half your BW the first time you try the movement. My first squat workout, I was 60kg at 193 cm and I still did 40kg squats.
And never be intimidated by the "schwarzeneggers" - most of the time, they're the nicest, most willing to help, least judgemental people in the gym because they've seen all kinds of people come through, and they know that everyone has to start somewhere. They're also going to be the first ones to respect someone who is making a genuine effort.
Fire that trainer, I don't care if he's not charging you anything, he still isn't worth the cost.
nononono don't agree at all
people should squat a pvc pipe from the beginning until they have a good idea of the form, then move to a training bar for a while, then a full bar, then loaded. Starting at half bw is just asking for injuries
Training squats at too low a weight will not improve form and can actually teach someone to incorrectly balance themselves during a weighted squat given the lack of familiarity with proper load distribution under stress. I'm not entirely sure if half bw is the right amount of weight (empty bar isn't too bad but I'd add even a bit more unless I'm training a preteen girl or a male with visible physical disability/weakness), but as anyone who trains squats with any sort of noticeable weight can attest to, the movements "feel" changes rather dramatically with the addition of weight. Ankle flexibility is perhaps the most noticeable aspect of a good squat that requires additional weight in the movement in order for it to improve, but the hips and lower back follow suit in a similar manner. This is not to say that folks should just load up the bar and work on form that way, rather that there exists a threshold at which less weight does not decrease risk enough to justify it's difference from a heavier squat. BW squats are, in a practical sense, their own movement.
On December 28 2013 06:40 Volband wrote: Im 56 atm.
The gym does have that thingy, but it's uually used by the schwarzeneggers. Like, it's always full of weights. Still, that extremely easy 60kg would probably break my back, even with a rack. Maybe I suck at anatomy, but I just can't imagine myself in that scenario.
for someone who weighs 56 kilos, doing 60 at the start is a stretch, but If you're an otherwise healthy individual, younger than 50 you should be able to squat half your BW the first time you try the movement. My first squat workout, I was 60kg at 193 cm and I still did 40kg squats.
And never be intimidated by the "schwarzeneggers" - most of the time, they're the nicest, most willing to help, least judgemental people in the gym because they've seen all kinds of people come through, and they know that everyone has to start somewhere. They're also going to be the first ones to respect someone who is making a genuine effort.
Fire that trainer, I don't care if he's not charging you anything, he still isn't worth the cost.
nononono don't agree at all
people should squat a pvc pipe from the beginning until they have a good idea of the form, then move to a training bar for a while, then a full bar, then loaded. Starting at half bw is just asking for injuries
You're telling me an otherwise healthy 200 lb male can't squat bar +25 lbs, provided he's flexible enough to squat at all, and he's got someone to critique his form, having never lifted before? I call bullshit.
Squatting with a pvc pipe is fine to warm up, and it's fine for working flexibility, but it's not going to teach you how to actually squat with a load on your back. Squatting with an empty bar is fine, for working the movement pattern itself, but it's not going to teach you to use your core, and it's not going to teach you how to use your legs and hips to get out of the bottom, the hardest part of the movement.
Both of those things probably have their places with a beginner, but there's no reason for them to not go (relative to them) "heavy" even when they're learning.
Any healthy male should be able to squat at least the bar. They might wobble all over the place for the first few session because of weak stabilising muscles but they'll have the strength and once their stabilising muscles catch up they should put on at least 5kg per week.
I took my flatmate to the gym to squat with me, she regularly gyms but usually does typical girl gym stuff (what's the girl version of a curlbrah?). So she had the coordination for squats already, but without ever having done free weight exercises she could squat 30kg for 5.
And +1 to the biggest guys being the nicest, most helpful guys in the gym.
About fucking time. Haven't PR'd my snatch or total since national this summer.. Snatched 138 and 141 (both PRs) and clean and jerked 165(PR) for a 306 total (6kg PR). Should be lots of vids and pics coming Today is a good day.
On December 29 2013 04:53 tofucake wrote: you guys apparently are unable to read
i didn't say "people are incapable of squatting anything other than a pvc pipe at first"
I don't think anyone was saying you said that. Most of the replies have just been saying that a pvc pipe wouldn't help your form past flexibility issues because the weight is way too low for it to matter, and is more similar to a bodyweight squat.
On June 10 2013 09:39 Garbels wrote: Missed two workout days this week. Last missed day was 14 weeks ago. Looking forward to adding a few more weeks this time !
Missed a training day again. 28 weeks is ok. Not OK to be sick.
Got Becoming a Supple Leopard for Christmas this year so I'm pretty excited to start diving into it! Also, my diet is getting majorly messed up by the holiday season and I'm putting on quite a bit of fat. Gonna have to work on my discipline and stop eating so much shit and get back to what is good.
Edit: On a different note, I guess it's about time to get a 2014 Fitness Thread going. Gonna have to figure out my goals for the new year pretty soon
EPT
Today is a good day.
