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[reilo]

Same thing here. OHP didn't effect it at all though. Strangely.

Yup, I did OHP just fine.

So I know my deadlift is lagging behind (since I wasn't using a mixed grip until very recently, but do these numbers seem good for someone who has been following the Beginner OP routine for about 6 months now?

Squatting 280 3x5
Bench 205 3x5
Deadlift 280 1x5
OHP 140 3x5
Power Cleans 150 3x5

Those are all my big lifts. I'm up to about 5-7 pullups a set as well. I just want to be sure I'm not slacking on anything and that these numbers are keeping on track.

I wish I did those numbers. Is this your first foray into weight lifting?

 

[Petrie]

I wish I did those numbers. Is this your first foray into weight lifting?

Yeah, it's my first serious foray into it. Like everyone else I dicked around a bit in the gym during high school and whatnot, but this is the first time I ever said "I'm going to lift and get big" or whatever. I'm a bit OCD so I use that to my advantage I suppose. When I get into something, I get REALLY into it. Whether that's a video game, a girl, or working out.

I've always been a scrawny guy, but over the last year or 2 became "skinny-fat". I was always around 145lbs, but shot up to 195over a few years which is where I was in April, then down to 175 or so in July, and now up to about 200lbs with a similar body fat %. Feels good man.

 

[balddemon]

I've noticed over the last couple days while playing ball, I am able to push people around and get position on them very easily. Even on big (6' 4" 220) guys. I can also snag rebounds from them with ease, and the look on their face when they get robbed by a dude who's barely kissin 6' is priceless. I'm lovin it.

 

[HarryHengst]

Same thing here. OHP didn't effect it at all though. Strangely.

So I know my deadlift is lagging behind (since I wasn't using a mixed grip until very recently, but do these numbers seem good for someone who has been following the Beginner OP routine for about 6 months now?

Squatting 280 3x5
Bench 205 3x5
Deadlift 280 1x5
OHP 140 3x5
Power Cleans 150 3x5

Those are all my big lifts. I'm up to about 5-7 pullups a set as well. I just want to be sure I'm not slacking on anything and that these numbers are keeping on track.

I wish i did those numbers. You can roughly half them for what im able to do. Guess I'm working on babbies first muscles :lol.

 

[Petrie]

I wish i did those numbers. You can roughly half them for what im able to do. Guess I'm working on babbies first muscles :lol.

Eat, eat, eat, and follow the SS type program. That's what I tell everyone who tries to discuss working out with me now. lol

You guys are making this scrawny nerd feel really good about himself though, so thanks!

 

[parrotbeak]

Some gems from that Rippetoe thread.

[–]RedditorFrom2006 3 points 2 days ago

So would you recommend that an overweight person follow your starting strength program as if he was a completely normal person? Is there any limit to that? That'd be your advice even to obese people?

There is good evidence for eating less carbs being good for losing weight, but I've also read that it'd be very difficult to gain muscle on a low carb diet (ie, below 50 carbs a day or even lower). Do you agree with that?


[–]Rippetoe 40 points 2 days ago

I've read that space aliens landed at Roswell.

[–]RedditorFrom2006 3 points 1 day ago

So that's a no then?

[–]dancn_jesus 74 points 1 day ago

Tips for Women?

[–]Rippetoe 341 points 19 hours ago

Try to forget you're a women, and just pretend you're a human. At least while you train.

[–]desperatechaosWeightlifting, Olympic Lifting 37 points 1 day ago

I'm sort of interested in perhaps being a coach/trainer/sports doctor/ something related. Given your experience, what sorts of advice, insight, and warnings would you give this 19-year-old? What things do you love and what things do you hate about your job?

[–]Rippetoe 196 points 20 hours ago

If you're only "sort of" interested, do something else. Too many assholes like this already.

[–]MUSTARDmax 37 points 1 day ago

What is your pump-up music playlist looking like?

[–]Rippetoe 111 points 19 hours ago

It is a mistake to depend on music when you're training. If you are listening, you are not concentrating on the movement. We do not "pump-up" anyway.

fuckbeetroot 27 points 1 day ago

There always seems to be a lot of heated debate around this topic - do you think kids (let's say, less than 16 years old) should lift heavy, or do you think it would effect them negatively?

What's the youngest you've trained?

[–]Rippetoe 141 points 2 days ago

There is no heated debate in the S&C community. There is absolutely no physiological reason why kids can't train heavy if they use correct technique. Anyone who says otherwise is both unfamiliar with the literature and lacks experience as a coach of young lifters. Pediatricians are the source of this drivel, and this unprofessional advice has cost many young athletes a chance at scholarship athletics in college through a failure to develop their strength potential. I defy an pediatrician to substantiate this advice based on his practice, the literature, or logic.

Example: How many farm kids grew up hauling hay? Are these kids somehow compromised physically by this horrible experience?

Fuck.

[–]metamet 8 points 2 days ago

At what point did you realize you could outright call people asking "dumb" questions a pussy without fearing any backlash? I've witnessed this many times on your forum--people ask a question and you respond with "Are you an idiot or do you not know how to use the SEARCH function?" and they respond with the utmost respect, afraid to have offended ol Rip.

Because I'm impressed with that. Keep up the great work and thanks for helping me learn how to squat. Yours is the most comprehensive guide to actually helping people figure out the small key points that go overlooked... well, everywhere else. So thanks.

[–]Rippetoe 33 points 2 days ago

You misinterpret. People who ask dumb questions are usually just lazy. People who won't try things for themselves are pussies. I can do this because God is with me, and I am correct in doing so.

[–]Rippetoe 337 points 2 days ago

I tried CrossFit for 2 years. It exacerbated my injuries, produced some significant health problems, forced me to rationalize the illogic of the program in public, and set my strength back about 5 years. I'm just now recovering. So I'll be more careful in the future about trying things that actually make no fucking sense.

[–]mitchrodee 6 points 2 days ago

If it made "no fucking sense" to you, why did your "try" it for 2 years?! Heck, why did you try it all? That makes no fucking sense to me!

[–]Rippetoe 76 points 2 days ago

We all have our demons to wrestle. I fucked up. Sorry. But now that you know, what are you going to do?

 

[Deleted member 12837]

Would something like this (done in increments spread throughout the day) help my grip strength for deadlifts, pull-ups, etc, or is it just gimmicky bro science?

http://www.amazon.com/gp/product/B005NSF8OW/?tag=neogaf0e-20

 

[kikanny]

I'm 5'7" and weigh 135 lbs. I've been pretty much doing split body workouts for the past 6 months or so. It was my quest for a sixpack (yeah, I know) that started me on this. Well, I somewhat got there but I was not happy because I looked too skinny. So I decided to bulk during this winter. As a result, I started on starting strength last week since my lower body strength is pretty poor. Here are my stats:

Bench: 130
DLs: 205
Squats: 140

What I'm wondering is why are my squats numbers so goddamn low? I really have a tough time with them. Could it be because I haven't really concentrated on them until recently? But it was the same with DLs, but those numbers aren't THAT bad. I was just curious. Thanks!

 

[J Tourettes]

I'm 5'7" and weigh 135 lbs. I've been pretty much doing split body workouts for the past 6 months or so. It was my quest for a sixpack (yeah, I know) that started me on this. Well, I somewhat got there but I was not happy because I looked too skinny. So I decided to bulk during this winter. As a result, I started on starting strength last week since my lower body strength is pretty poor. Here are my stats:

Bench: 130
DLs: 205
Squats: 140

What I'm wondering is why are my squats numbers so goddamn low? I really have a tough time with them. Could it be because I haven't really concentrated on them until recently? But it was the same with DLs, but those numbers aren't THAT bad. I was just curious. Thanks!

Maybe you started on too high a weight? IIRC with SS you should be up to what you'd normally be able to do in week 4ish and blow straight through that if you've been eating right.

 

[Cheeto]

I'm 5'7" and weigh 135 lbs. I've been pretty much doing split body workouts for the past 6 months or so. It was my quest for a sixpack (yeah, I know) that started me on this. Well, I somewhat got there but I was not happy because I looked too skinny. So I decided to bulk during this winter. As a result, I started on starting strength last week since my lower body strength is pretty poor. Here are my stats:

Bench: 130
DLs: 205
Squats: 140

What I'm wondering is why are my squats numbers so goddamn low? I really have a tough time with them. Could it be because I haven't really concentrated on them until recently? But it was the same with DLs, but those numbers aren't THAT bad. I was just curious. Thanks!

Most people won't progress in squats because they didn't train them correctly from the start. Usually too much quad work and not enough hip work.

 

[Mr.City]

I'm 5'7" and weigh 135 lbs. I've been pretty much doing split body workouts for the past 6 months or so. It was my quest for a sixpack (yeah, I know) that started me on this. Well, I somewhat got there but I was not happy because I looked too skinny. So I decided to bulk during this winter. As a result, I started on starting strength last week since my lower body strength is pretty poor. Here are my stats:

Bench: 130
DLs: 205
Squats: 140

What I'm wondering is why are my squats numbers so goddamn low? I really have a tough time with them. Could it be because I haven't really concentrated on them until recently? But it was the same with DLs, but those numbers aren't THAT bad. I was just curious. Thanks!

I'm assuming you neglected "leg days" and want those big chesticles by benching.

 

[kikanny]

Most people won't progress in squats because they didn't train them correctly from the start. Usually too much quad work and not enough hip work.

I try my best to have proper form at higher weights. I definitely go for that hip drive.

I'm assuming you neglected "leg days" and want those big chesticles by benching.

Haha yup. Noob mistake and I definitely regret that now. Also, played too many sports and so I just kept putting the leg days off.

 

[GiJoccin]

Haha yup. Noob mistake and I definitely regret that now. Also, played too many sports and so I just kept putting the leg days off.

I did the same thing and definitely regret it - my squats aren't so great, barely above my bench.

 

[Mr.City]

I'd like to make the motion to add this program, Justin Lascek's ( of 70s Big) S+C program.

http://www.google.com/url?sa=t&rct=...t-jDAg&usg=AFQjCNGCnka0sObo3mOAAeojfa-zQfwCMA

 

[FallingEdge]

• Decline push-ups - Put your feet on a chair, on a stool, or even high up on a wall for a more aggressive angle.
  
• Close-grip pushups - Form a diamond with your hands or otherwise put them together during pushups.
  
• 1/2 one-arm pushups - Since I'm guessing neither of us can do this, with your feet together like a normal pushup put one hand in the middle, place a basketball under your chest/abdomen and the reduced ROM makes it more palatable.

Those are my go-to movements for pushup variations, and any of them should be more difficult than doing a set of 3x20 of the standard pushup.

I like dips more given the ease and ability to add more resistance.

I've been working on this progression in addition to my normal lifting. This was posted a few pages back.
http://gymnasticbodies.com/forum/viewtopic.php?f=13&t=418

Extremely challenging for me at 250lbs, but I'm somewhere between the 2nd and 3rd step in the progression. This along with trying to L-sit... It's definitely giving the core a supplemental workout which feels great.

Also with a basketball or similar... you can do pushups on it. Start with one hand on the ground and one hand on the ball... do a pushup... transfer weight when you're back at the top and do your next rep with both hands on the ball... then next rep with the ball under the other hand then back to center... repeat repeat
http://www.youtube.com/watch?v=aIu8LKTVq9I -- Like this but I do it without putting my knees on the ground when going to center.

Here's one short but effective pushup work out with 10 different pushups. I do this myself every now and then if I don't have that much time to work out.

http://www.youtube.com/watch?v=rC123-LSStA

Thanks! I will definitely add some of these to my current routine. Prolly on my chest day.

 

[Brolic Gaoler]

wrong thread

 

[joeblackisback]

So what are the best accessory exercises to improve my ohp? I've gotten to 120x3x5, but I'm struggling with it and I have not been able to move up even after multiple resets. I figure I've got to try something else besides just the ohp.

I'm doing SS by the way, and all my other lifts are progressing so I don't think it's an issue with not eating enough.

 

[JB1981]

So what are the best accessory exercises to improve my ohp? I've gotten to 120x3x5, but I'm struggling with it and I have not been able to move up even after multiple resets. I figure I've got to try something else besides just the ohp.

I'm doing SS by the way, and all my other lifts are progressing so I don't think it's an issue with not eating enough.

how many reps can you get?

 

[calza]

Would something like this (done in increments spread throughout the day) help my grip strength for deadlifts, pull-ups, etc, or is it just gimmicky bro science?

http://www.amazon.com/gp/product/B005NSF8OW/?tag=neogaf0e-20

I can't remember where I read it, but yeah I think they can help with grip. I have one in my room somewhere but I can't find it.

 

[cuevas. PhD.]

Has anyone done stronglifts for a long period of time?

I got an email saying they were accepting members and I got the free stuff downloaded but when I put my lifts in it said to skip 5x5 and go to 3x5 instead :\ What do you get out of the gold package?

 

[calza]

Has anyone done stronglifts for a long period of time?

I got an email saying they were accepting members and I got the free stuff downloaded but when I put my lifts in it said to skip 5x5 and go to 3x5 instead :\ What do you get out of the gold package?

I have not done StrongLifts for long, only on week 4 and I started 5x5 with just the bar. But The gold thing is pretty much useless imo, your paying $10 a month for a forum. I don't really see the point, it is his way of monetizing it but it is seems of very little value (definately not $10 a month).

 

[HarryHengst]

Most people won't progress in squats because they didn't train them correctly from the start. Usually too much quad work and not enough hip work.

As Rippetoe explains it: http://www.youtube.com/watch?v=yha2XAc2qu8

Basically, stick out your ass. :lol

 

[joeblackisback]

how many reps can you get?

Usually I get sets of 5, 4, and then 3-4. I'm failing on the last one in both the second and third sets.

 

[Price Dalton]

Usually I get sets of 5, 4, and then 3-4. I'm failing on the last one in both the second and third sets.

Maybe try ladders.

Instead of 3 sets of 5, try 3 ladders of:

1/2/3 reps, with about a minute of rest in between each step in the ladder.

So 1 rep, rest 1 min, 2 reps, rest 1 min, 3 reps, rest 1 min. Repeat two more times and keep each rep crisp and clean. No grindout reps. You end up doing the same amount of volume as 3x5 (even a little more), but it's less mentally and physically grueling.

I've linked to this before - Shaf's ladders.

 

[cuevas. PhD.]

I have not done StrongLifts for long, only on week 4 and I started 5x5 with just the bar. But The gold thing is pretty much useless imo, your paying $10 a month for a forum. I don't really see the point, it is his way of monetizing it but it is seems of very little value (definately not $10 a month).

Ah alright, I'm loving his pdf file that he calls a book.

ahahahahaha

 

[Brolic Gaoler]

Usually I get sets of 5, 4, and then 3-4. I'm failing on the last one in both the second and third sets.

Are you doing an other shoulder work or incline bench?

 

[Bealost]

Ah alright, I'm loving his pdf file that he calls a book.

ahahahahaha

WTF... is he standing on his toes, I'm confused! ::runs away::

 

[X-Frame]

Does anyone take BCAA's in capsule form?

 

[rage1973]

Does anyone take BCAA's in capsule form?

I take mine in a fruit punch powder drink.

 

[Echoes of Pink]

Ah alright, I'm loving his pdf file that he calls a book.

http://i.imgur.com/uZLba.png

ahahahahaha

I'm doing SL as well. The pdf is a very enjoyable read with it's very blunt approach to everything including his self deprecation. It definitely convinced me to finally get on a 5X5 routine.

 

[X-Frame]

I take mine in a fruit punch powder drink.

So you have it in powder form .. ?

I'm just asking because I never know where to look to buy supplements and am considering BCAA's and feel the capsule form would be more convenient.

 

[kehs]

WTF... is he standing on his toes, I'm confused! ::runs away::

It's intervating the stabilizers by confusing the balance of the strirations.

 

[parrotbeak]

So you have it in powder form .. ?

I'm just asking because I never know where to look to buy supplements and am considering BCAA's and feel the capsule form would be more convenient.

Don't most protein powders include BCAAs already? I'm pretty sure EAS does. I have no idea how much is supposed to be good though.

 

[entremet]

Does anyone take BCAA's in capsule form?

Yep. Much more convenient for me.

 

[cluxdeluxe]

I'm 5'7" and weigh 135 lbs. I've been pretty much doing split body workouts for the past 6 months or so. It was my quest for a sixpack (yeah, I know) that started me on this. Well, I somewhat got there but I was not happy because I looked too skinny. So I decided to bulk during this winter. As a result, I started on starting strength last week since my lower body strength is pretty poor. Here are my stats:

Bench: 130
DLs: 205
Squats: 140

What I'm wondering is why are my squats numbers so goddamn low? I really have a tough time with them. Could it be because I haven't really concentrated on them until recently? But it was the same with DLs, but those numbers aren't THAT bad. I was just curious. Thanks!

You should just do bodyweight exercises. They will get you buff and strong and not fat strong like overeating weight lifters.

 

[parrotbeak]

You should just do bodyweight exercises. They will get you buff and strong and not fat strong like overeating weight lifters.

:/

 

[FallingEdge]

lol wtf @ that logic.

 

[X-Frame]

Don't most protein powders include BCAAs already? I'm pretty sure EAS does. I have no idea how much is supposed to be good though.

Yeah they do, but I assume the ratio of the BCAA's is small which is why people supplement with them separately.

Yep. Much more convenient for me.

Where do you buy yours?

 

[entremet]

Vitamin Shoppe and Whole Body--Whole Food's supplement sub store.

I'm pretty sure you can find it cheaper online, though.

 

[Mr.City]

You should just do bodyweight exercises. They will get you buff and strong and not fat strong like overeating weight lifters.

 

[snoopen]

You should just do bodyweight exercises. They will get you buff and strong and not fat strong like overeating weight lifters.

What is this I don't even

 

[MrToughPants]

LOL

That looks like brick too.

 

[joeblackisback]

Maybe try ladders.

Instead of 3 sets of 5, try 3 ladders of:

1/2/3 reps, with about a minute of rest in between each step in the ladder.

So 1 rep, rest 1 min, 2 reps, rest 1 min, 3 reps, rest 1 min. Repeat two more times and keep each rep crisp and clean. No grindout reps. You end up doing the same amount of volume as 3x5 (even a little more), but it's less mentally and physically grueling.

I've linked to this before - Shaf's ladders.

I will try these out, thanks.

Are you doing an other shoulder work or incline bench?

Not yet. I'm just getting to the point where I was about to add some extra exercises to the SS program. I'm definitely open to adding exercises that will improve my core lifts. Or moving on from SS altogether, I guess. Although it has been pretty good to me.

 

[parrotbeak]

At least he won't get fat since it's just bodyweight.

 

[sebajuNujabes]

http://24.media.tumblr.com/tumblr_lvwf63tDtq1r3gb3zo1_250.gif[IMG][/QUOTE]
Damn you; I can't look at this without laughing. And I think Bathurst of Beastskills.com sums up my feelings on bodyweight vs weightlifting quite nicely:
[QUOTE=Jim Bathurst]I admire the strongmen and women of old. Here were people who could move a mountain of iron yet could also control themselves in various bodyweight strength, acrobatic, and balancing skills. And why shouldn’t they (and we) be proficient with both the weights and our bodies? As it’s been said, “Handbalancing to a bodybuilder, a weightlifter or any barbell man, is as natural as a duck taking to water.”

Both weight training and bodyweight skills create muscular tension and test the body’s ability to coordinate itself in a single task. Yet I feel being able to move and control your body builds a unique strength and coordination that weights can’t quite match, and vice versa. This is the reason I’ve included various bodyweight skills alongside my weight training for quite some time. I also include both in my workouts because I enjoy training each one. Is any other reason really needed?
[/QUOTE]

 

[GQman2121]

I had hernia surgery this morning, so I'm not going to be in the gym for at least a month. I'm expecting to pack some lbs on.

 

[parrotbeak]

Hey Parrot,

I know you have a similar injury to mine. Do you do any spinal decompression in the gym? We have these two "sleeve" things that latch onto a pull-up bar that I have been using to hang from. I was reading on SS forums that this is a good way to decompress the spine. I tried last night and it did seem to help a little but was a little painful (even thought i felt looser). Any experience with it?

Sorry, I didn't see this until now. I will look in McGill's Ultimate Back but when I first got the injury I read up on everything I could, and decompression was not something that looked promising. I know I read that just lying down stretched out the spine sufficiently.

When I still had the rupture (pre-surgery) the PT guys would hook me up to this stretcher but it didn't do anything for me.

Also McGill warns that stretching the back feels good but unless you're in good solid neutral position there is a chance of rupture. He was talking about flexion though, not decompression, but I think the idea is that the spine is most stable in the neutral position and that's where you should try to keep it. Loose does not mean better for the back.

There are also compacted discs, which is different from ruptures, and I've not read much at all on treatment for that.

 

[Fourth Storm]

Day two of doing the beginner's workout in the OT. Actually got up the courage to do the power cleans (bar only haha) after watching a bunch of videos and reading the SS Wiki. They were pretty fun!

 

[Tater Tot]

i just broke my diet today, damnnnnnn. At work they brough in pizza and cookies mmmmmmmmmmmmmmmmmmmmmmmmmmmm got damn!

 

[cuevas. PhD.]

You should just do bodyweight exercises. They will get you buff and strong and not fat strong like overeating weight lifters.

Or you could eat well