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On February 07 2013 06:07 mordek wrote:
I'm confused. Putting plates under your heels helps you get lower sure but that's not necessarily improving your mobility. If it's tight hamstrings or whatever, artificially working around the problem doesn't solve the issue of poor mobility. It makes sense if you want to squat that way but you qualified it with "working on my mobility again".
without plates
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On February 07 2013 06:00 FFGenerations wrote:
monday
skipped because i was busy getting pwned by my mom for playing dota
wednesday
squat 80kg 3x5 , then some without plates under my shoes to start working on my mobility again. other guy at gym said theres no point getting to 100kg squat if you're still doing it with both weightlifting shoes and standing on plates for like 6 inch raise off the ground.
bench 80kg 5, 70kg 9-8-8-6 . my bench is literally going down as the weeks go by, no idea what is happening. this time i went for more narrow grip to put more stress on my triceps (plus a load of sets). hopefully this will help.
dead 125kg 5-4 (didnt wanna force the 5th rep so not counting it)
not sure if this will help, but you can try stretching out your ankles (stiff ankles were why i had trouble getting really low on my squat). when i squat or deadlift, my knees used to not be able to go past my toes on a verticle plane ebcause my ankles were so inflexible. after about 3 weeks of stretching (still doing it), my knees are starting to be able to go slightly past my toes (maybe less than 1cm), and i can get lower on my squat without falling on my ass.
for the stretches, i just did the one where you sit down on the ground with both legs straight out in front of you, and you reach out and touch your toes. before, i could barely touch my toes (and my feet pointed forward slightly because of stiff ankles), but now I can touch them easily and even grab onto the balls of my feet and pull them back for a better stretch.
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On February 07 2013 06:38 FFGenerations wrote:Show nested quote +On February 07 2013 06:07 mordek wrote:
I'm confused. Putting plates under your heels helps you get lower sure but that's not necessarily improving your mobility. If it's tight hamstrings or whatever, artificially working around the problem doesn't solve the issue of poor mobility. It makes sense if you want to squat that way but you qualified it with "working on my mobility again". without plates
Doh. This makes so much more sense now ^^
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i can try that one yeah sounds good
my deadlift today felt good because of it
have to remember to do it 2x a day though coz i lose it super fast
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On February 03 2013 03:19 Ender985 wrote:Show nested quote +On January 30 2013 08:08 Ender985 wrote:On January 29 2013 23:17 phyre112 wrote:On January 29 2013 05:45 GuiltyJerk wrote:On January 29 2013 05:19 Ender985 wrote:
Hey guys, I just started stronglifts 5x5 a couple of weeks ago, and seem to be doing ok, except for one thing:
I cannot press 25 kg over my head. It's pretty embarrassing xD
I'm starting to think there is a whole muscle in my arms that is entirely missing, or something to that effect. The critical point is when my arms are at 90 degrees, like this: |_O_| ; that is when I loose all the strength and the point where I can not complete the reps anymore. If I somehow cross that point I can make it all the way up no problem. Today I made 5, 4, then 2 reps, and in the face of complete failure, I lowered the weight to 22.5 kg and still could only complete 4 and 4.
I started doing the reps standing, but I found myself arching my back to push the weight over the critical point, which I think is bad form, so instead I changed to doing them sitting in a place where there is a straight back support.
So, any advice you guys can give me to get this going? I started adding abs exercises to my workouts, because I feel that might help strenghten my body overall. Can anyone recommend some additional exercise to train whatever muscle is that is completely failing me?
If it is any help, I am 1m 85, weight 75 kg and I never lifted a weight before in my life prior to doing this. The rest of the lifts I have no problem with, I'm just trying to get the form right and I can complete the whole 5x5 with barely any problem. I'm currently at 37.5 squat, 27.5 bench press, 50 deadlift, 37.5 barbell row.
Keep standing, and find a weight you can do 3 sets of 5 at, after that, instead of adding weight try working up to 3 sets of 7 slowly (might mean 1 extra rep on each set from one workout to the next, might mean one rep on one of the sets every workout for 3 workouts before you get there, press is tricky) before you add weight to the bar. Also, make sure the bar is as close to your face as possible, if you press it out in front even a little bit you will have massive problems (right around the point you say you have problems at) That's pretty good advice. Also: - Keep your shoulders externally rotated. to do this you have to have the right grip on the bar, and pull your elbows down and in. - Engage your back muscles. The shoulder rotation really helps with this. - Push "up" not "forward" and not "out", don't let your elbows sneak out even if it seems easier. It isn't, and it will hurt your progress long-term. - really engage the glutes and core. Some amount of leaning back is acceptable, but if you're squeezing these two, you won't be able to bend too far. - Push your head through your arms in the last ~1/4 of the lift to make yourself lock it out. - try different rep schemes. for some people, 3x5 works best. Some like 3x10. Some like 5x5. I found the most success doing 3x5 OHP followed by 3x3 push press at ~110% of the weight. Thanks a lot guys for all the good tips. I'll try to follow them on my next workout and hopefully get better at it! Taking into account your advice, yesterday I did Squat 42.5kg 5x5 OHP 22.5 6-6-6-6-7 Deadlift 60 1x5 Next OHP I'll probably try 25kg and 5x4, and then probably move to 5x5 and 5x6 before increasing to 27.5. Slow and steady.
Today I was finally able to do 5x5 OHP with 25kg. I't still the hardest of all lifts for me but at least it's a relief that I can see it slowly improving. Also squatted 47.5 and deadlifted 65, marking the end of my first month of SL. Friday I'll try to OHP 5x6 with 25kg in preparation for the 27.5, and see how I feel about it.
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Another day. Still didn't do any main lifts. Trying to heal up some.
Weight: 176 lbs
Pull Ups: x9, x5, x4
Dips: x15, x15, x15
Barbell Upright Row: 3x10 @50lbs
Dumbbell Lunges: 3x10 @40lbs
Seated Calf Raises 3x10 @100lbs
Neck Extentions (Left and Right): 3x20 @50lbs
I have been doing the same exercises the last three days so I tried to go lighter today to give my muscles a rest. Hopefully this back will heal up. It has been feeling better.
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I'm on my second week of squatting 5x5 lol. I haven't done much besides triples and singles for quite some time so I started out pretty light at 85kg. Up to a 100kg today, the workouts are still on the easy side, but I am pretty tired from waking up at 530 each day, need to sleep earlier to continue my gainz. Aiming to hit like 130kg 5x5 maybe? Current max is 135-140kg.
Also, I've been working on my clean with lighter weights, all my cleans I've ever done were pretty much power cleans (way above parallel) then drop into a fs lol. Trying to move faster under the bar, but idk I think I'm too slow or I'm doing something wrong. I'm catching the bar like halfway above parallel which is definitely lower than I used to, but I want to be able to catch it lower. Some help? Here are vids of the work I'm doing currently.
current:
+ Show Spoiler +
previous catch super high:
+ Show Spoiler +
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Looking much better donkeys. Make sure you're not coming forward on the clean!
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Tuesday
bench press: 275-5 (rep pr)
narrow grip: 255-6
Paused bench: 255-5-3-3
Lat pull downs: 220-20-20-20-20
seated cable rows: 180-15-15-15-15
curls drop set from 45's-35's-20's 4 sets
really pushed the volume today, more then I'm used to
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Pull-ups 52.5lb 5,5,4 :\ time to deload
Bench 185lb 3x5 not too hard
75lb GBSS these are still going nicely. no hip pain woot.
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goddamnm Donkeys that looks smooth
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Bar is going around your knees. Remember to push your knees back (I find pushing them out also helps a lot). The bar should never come forward from the start position.
EDIT: just saw the weighted clean, didn't see the said problem lol. Typed when I only saw the only-bar rep.
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Everyone is progressing so fast! I Feel weak now T_T
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You're also in the pretty advanced stages of lifting. Although if you work more on oly lifting that will give you something to PR on all the time!
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I felt burned out in January, that's why I haven't posted much in recent weeks. I didn't stop lifting but I didn't do any real heavy lifting in around 6 weeks. Muscle-wise I shouldn't have lost anything. I might be stronger actually. But I can't synchronise the cns to hit PRs right now. Next week I'm back at it for real.
Oly lifting wise, I suck so much at drop snatch it's unreal.. That's why I don't progress much in the lift (that and the fact that I dropped all Oly lifting for 4 weeks lol). I need to work on my thoracic mobility...
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Accumulated fatigue is a bitch.
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Another day taking it light on my back. No more working out until Monday. Gonna try to let it heal up.
7.2.13
Weight: 175lbs (-1)
Pull Ups: x9, x6, x5, x5 (all were to failure)
Dips: x15, x15, x15, x13(to failure)
Seated Calf Raise: 3x10 @115 lbs
Barbell Upright Row: 3x10 @50 lbs
Dumbbell Lunges: 3x5 @50 lbs
Preacher Curls: 3x6 @60 lbs
Dumbbell Holds with 5 second Shrugs : 2x1 minute @ 40lbs
Jump Rope: 4x(1 minute on, 1 minute off), 4x(45 seconds on, 45 seconds off), 4x(30 seconds on, 30 seconds off)
Overall not too bad. Hopefully I can get back to lifting next week. Also, I am pretty impress that I am maintaining a steady weight. I can tell that I am looking more trim too! 
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05.02.2013
Push Press
weight sets reps
80 3 3-3-5
Dip
weight sets reps
bw 3 13-11-8
Front Squat
weight sets reps
102,5 3 3
Pull Up
weight sets reps
bw 4 7-5-5-5
Dragon Flag
weight sets reps
bw 3 2-2-1f
07.02.2013
Back Squat
weight sets reps
140 1 7
Overhead Press
weight sets reps
68,5 1 7
Deadlift
weight sets reps
158,5 1 9
Chin Up
weight sets reps
+18,75 1 2f
Dragon Flag
weight sets reps
bw 3 3-2-2
My Pushes are really coming along right now, the rest is 'just' ok. I have lots of stress at the moment with moving to another city (just signed the lease today), commuting and with starting my new job. It will be a crazy busy time until mid-march probably.
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Today's workout was pretty decent I guess. I have been slacking on pull ups so those fell back a lot.
Squat
5x5 70.3 kg
Bench
5x5 65.7 kg
Pull ups
3x6 BW
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do you guys who do dips also bench press to full?
dips interest me but i already do too much with bench & ohp imo
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EPT![[image loading]](http://i.imgur.com/8OtnBUf.png)
