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TossFloss
Canada606 Posts
On June 04 2013 10:26 GoTuNk! wrote:
@Tossfloss
Not mentioned already, but you need to pull your elbows DOWN and your back will alway straighten as a result
Jump Squats: (lol they are awesome, just learning) 60kgx5, 80kgx5, 100kg x3
Half Squats: 190kgx5x7, 210kg 20 sec hold
OHP: 60kg5x6 (rep/weight/set pr)
Weight gain bringing up my squat and ohp, dunno about deadlift cause I cant do it :'( and bp stable which is good. Carb back loading is the nuts, but I'm not 100% satisfied with results cause I've put on some fat because of lack of discipline (eat candy on non-carb days)
Silly question but which direction is down? Thanks!
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On June 05 2013 09:52 TossFloss wrote:Show nested quote +On June 04 2013 10:26 GoTuNk! wrote:
@Tossfloss
Not mentioned already, but you need to pull your elbows DOWN and your back will alway straighten as a result
Jump Squats: (lol they are awesome, just learning) 60kgx5, 80kgx5, 100kg x3
Half Squats: 190kgx5x7, 210kg 20 sec hold
OHP: 60kg5x6 (rep/weight/set pr)
Weight gain bringing up my squat and ohp, dunno about deadlift cause I cant do it :'( and bp stable which is good. Carb back loading is the nuts, but I'm not 100% satisfied with results cause I've put on some fat because of lack of discipline (eat candy on non-carb days) Silly question but which direction is down? Thanks!
Pointing towards the floor (i.e. not pointing towards someone behind you)
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Ok so I'm having some trouble finding what my work sets should be. Today was my day 1 in my new gym and first time lifting at all in 8 or so years.
So, I started out with squats. Just doing squats without anything at all was so taxing for me. In high school we just had a chair and we kind of sat down with the weight and saw how much we could stand up with. It was never a real squat, but I was doing somewhere around 200lbs back then, but now, I'm struggling just to do the bar as I get deep in the squat (where my thighs are close to horizontal). I might be doing something wrong, or I might just be really weak using those particular muscles.
For Bench I started with the bar and did
45x5x2
added 20 lbs
65x5x1
added 10 lbs
75x5x1
Here i started to feel it quite a bit, so I stopped here, I don't know if I should have gone farther because I dont know what my max should be
For deadlift I went up to 135x5x1. I think my form is really bad, so I have to work on that
My goals for Squat by the beginning of next month is 150
My goal for Bench: 125
Deadlift: 200
I don't know if these are realistic or not.
So, a question about increasing weight. Should I be increasing weight every single workout, or just every week?
For example
Week 1 would be
Day1:
Squat (work set 45)
Bench (work set 75)
Deadlift (work set 135)
Day 2
Squat
Press
Power Clean
Day 3
Squat
Bench
Deadlift
Shoudl I be increasing my squat every workout day in a week for a total of 3 increases a week (I assume you are supposed to give it a 1 day rest between every workout) or just once a week?
When you do increase, how do you know how much you should increase?
Thanks for any help, yo.
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Looks like you are doing the main lifts from SS, so you might as well follow that program:
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength
Everything is in three sets of five reps, except:
deadlifts: one set of five
power clean: five sets of three
You should increase your lifts by 5 lb every workout, meaning up to 15 lb a week for squats, which takes you to 105 lb by early next month assuming linear progress (expected for novice).
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so the work sets should be 3x5 instead of 1x5?
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On June 05 2013 16:25 Arisen wrote:
so the work sets should be 3x5 instead of 1x5?
5x5, deadlift 1x5
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
It's a really good program with massive early gains. But since you took a 8 year break from lifting, I'd strongly recommend keeping the weight low in your first week so you can focus on form more then anything.
SL 5x5, if you're consistent, adds 7,5kgs weekly to your squat.
For squat I'd recommend starting naked bar from what you've said; in a month that should put you up to 50x2.2 = 110 lbs. Not as high as you wanted but if you're serious you're better off progressing a bit slower but consistently (i.e. injury free).
Deadlift: Start on 70 lbs and up with 10 lbs till you lose perfect form; make that your starting point.
overhead Press & Row: Press you will probably want to start naked bar (unless you work incontrstruction or something, i.e. used to lifting above head), for Row up with 10 lbs till you lose form.
Benchpress: Are you using correct form? From looking at your other lift numbers your bench seems a bit high tbh. It's possible you're just stronger in your chest, but are you using proper form? (Benching is like the king of cheating, seen little girls lift massive amounts. (http://www.youtube.com/watch?v=FV2stv8Iplk if interested) Question is, do you want to lift as much as possible or do you want to gain strength? Train for your goals).
-ps- stronglifts site looks a bit iffy (like random interwebs adds) but if you look around a bit it's a credible site and the program has helped a lot of people.
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Starting Strength recommends 3x5 on most of the lifts, Stronglifts 5x5.
I did SS and tbh I couldn't imagine doing most of that stuff 5x5, you'll obviously use lighter weight to make all the 5 sets but still.. after 3 sets of heavy squats you're relieved when it's over. Maybe a back off set after that for good measure and then move on to presses which are also exhausting as fuck.
I heard people tend to stall earlier on stronglifts than on SS, but that's just some he say she say information, I don't have the experience. I recommend SS, not a fan of low bar squats at all tho.
Might even want to read the book (Starting Strength), I don't have a .pdf unfortunately. You can probably find it on piratebay.
And yea, takes some time to figure out what your working sets are, it's better to start too light than too heavy.
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The stalling sooner on SS is probable and likely due to Rippetoe's recommendation to up the starting weight until the bar slows down. SL insists starting with just the bar no matter what. If you're a pretty athletic individual you probably have months before your squat plateaus on SL.
I like the recommendation of the SL program for beginners just because you keep moving up which is encouraging and you also get lots of reps to drill the form. Last thing you want to do is injure yourself after 3 months on SS and take a year rehabbing and wish you were squatting because you probably progressed too quickly... >.>
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Actually I was saying people who do stronglifts stall earlier, because it's 5 sets across instead of just 3. And as long as you don't sacrifice form for weight you won't get any drastic injuries, some minor muscle pulls will always happen if you push yourself.
Speaking about muscle pulls, went to the gym again yesterday after I'd pulled an intercostal muscle about 2 weeks ago, fucking super DOMS now. I think next monday I'll be back 100% and get some good workouts in after slacking for the past 3 or so weeks :/
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On June 05 2013 23:32 decaf wrote:
Actually I was saying people who do stronglifts stall earlier, because it's 5 sets across instead of just 3. And as long as you don't sacrifice form for weight you won't get any drastic injuries, some minor muscle pulls will always happen if you push yourself.
Speaking about muscle pulls, went to the gym again yesterday after I'd pulled an intercostal muscle about 2 weeks ago, fucking super DOMS now. I think next monday I'll be back 100% and get some good workouts in after slacking for the past 3 or so weeks :/
5x5 is really foccussed on beginners, but since his state is currently that of a beginner it came to mind. Once you start plateauing you can swap to a different program designed for intermediates.
But by all means, SS is a damn good program as well and will smash just about anything result wise.
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Yesterday (PM):
had to work late so i missed the treadmill/speed class 
CJ: 70 100 110 120 123 127 130 134 137 140 143 then like 5 garbage clean misses at 147-150 which is weird because up til then everything was perfect T_T
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On June 05 2013 23:32 decaf wrote:
Actually I was saying people who do stronglifts stall earlier, because it's 5 sets across instead of just 3. And as long as you don't sacrifice form for weight you won't get any drastic injuries, some minor muscle pulls will always happen if you push yourself.
Speaking about muscle pulls, went to the gym again yesterday after I'd pulled an intercostal muscle about 2 weeks ago, fucking super DOMS now. I think next monday I'll be back 100% and get some good workouts in after slacking for the past 3 or so weeks :/
Yep, misread that, my bad.
Personally I did 5x5 until I wasn't completing the sets then switched 3x5. Happened around 245lb for me on squats 5x5.
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So I went to the gym again today with fucking super muscle soreness in everything, did a couple of front squats and squats, leg curls and hyperextensions. Tried to do some deadlifts but picking up the weight immediately hurt the injured area again so I said fuck it. Monday is light deadlift day, I'll see what I can do by then. But it really annoys the shit out of me, impatience is one of my weakest character traits..
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Today (AM)
Squat - 10x225, 8x365, 6x400, 4x420, 2x450, 1x485(1 lb pr attempts) failed twice. Second one i came out of the hole so fast i wasn't expecting it :-/ Hip flexors are a bit sore, i'll rest up a bit for when i go for 500 :D
Bench - 5x5 @ 210
Pull-ups/chin ups - 8,6,5,4 (alternating)
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Yesterday:
block clean + jerk - 155 165 175 185 200
block clean - 210x 210 215 220x 220x 220x
rack jerk - 155 175 195 205 215 225 240x
squat - 225 245 265 275 285x
Today:
squat - 225 245 265 275 285 295 300x
snatch - 135 145 155 165 175x 175x 175x bunch of reps with 135 for technique
Today was shitty, I just stopped after the snatches, wasn't moving well and didn't wanna risk pushing it and getting injured.
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Had to work untill 9pm today; I'll just walk the 40 mins on sunday to get to a gym. Found a good gym in NY though so more gains are expected. You guys wanna do a progress pics mid august?
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On June 07 2013 11:16 NeedsmoreCELLTECH wrote:
Had to work untill 9pm today; I'll just walk the 40 mins on sunday to get to a gym. Found a good gym in NY though so more gains are expected. You guys wanna do a progress pics mid august?
Lol... don't want to cut again, making decent gains with olys 
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Squat: 180kgx3x7 (weight/rep/set PR)
Pull Ups: BW x12 x8 x5
Krock Rows: biggest db 15x3
Gonna go for 3x5 with 187.5 next week, then max the following. cant wait to squat 210 without wraps
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Going for 227.5 kg next week gotunk :-D
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On June 07 2013 13:29 decafchicken wrote:
Going for 227.5 kg next week gotunk :-D
you are an ultralisk, its not a fair comparison. And you are gonna miss ;p
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EPT
