I did rows like that before and now do pendlays, there was just too much pressure on the lower back for me when the weight got heavy.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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I had grips problems at first that kept my deadlift same weight as my squats.
But doing in high rep deadlift with normal grip and doing some high reps chins/pullups helped me overcome it. Now I am up about 60 lbs in 3 months.
I just don't know where to fit that into the beginner OP workout and not have it hurt the overall program.
I did it as my last set of deadlift.
MrToughPants
Brian Burke punched my mom
You're more likely to hurt your back doing yates rows than pendlays.
You need some flexibility to do pendlays. I tried to get my friend to do them but he can't get into proper position because his hamstrings are not flexible at all.
To be honest, what he said doesn't really help. I have no idea on the correct form of barbell rows and how to do them safely without ruining my back.
Obviously my goal is clear - strength and hypertrophy for my back.
edit: So is the general concensous that for the back I should do pendlay rows?
Long time lurker on this thread. Ive read the op a dozen times and have set up a proper diet (figured out caloric needs, macro levels and such) and am looking to start SS. Only problem is that having never lifted before I worry about building upon bad form if I self teach myself the lifts from a book. I'm on the shorter end of things (5'7") and have slightly bad posture so I have a tendency to have poor form with things like this (took me forever to get the muscle memory down for the proper form for a golf swing in high school).
I've noticed a few other people on here in the Buffalo/WNY area. Would anyone mind possibly meeting up and possibly giving me a crash course on the basic lifts? I'd greatly appreciate any help. Feel free to PM me.
I've noticed a few other people on here in the Buffalo/WNY area. Would anyone mind possibly meeting up and possibly giving me a crash course on the basic lifts? I'd greatly appreciate any help. Feel free to PM me.
Yeah the height by itself isn't a problem, but coupled with the poor posture becomes an issue
fuck power cleans, seriously fuck them. but they are so good.
Today I went to the gym immediately after work and killed it.
Squat is at 215lbs 3x5 and almost died on the last rep lol.
OHP is at 90lbs 3x5 and since I couldn't get the last rep up without jumping a little bit, I'll only increase by 5lbs for next Monday.
Power Cleans are at...still working on form. I am just having trouble cleaning it up to my shoulders and racking it...my left wrist isn't flexible enough it seems, and the movement isn't completely natural yet. Just working with the bar for now. People at the gym are really nice though, one of the employees and the guy in the rack next to me helped me figure out what I was doing wrong on Saturday, and the guy next to me today gave me a few pointers.
Few questions though:
1. HIIT. I play basketball every Wednesday, and that's pretty intense. Should I move my workout days to T/Th/Sat so I'm not doing HIIT and Squats on the same day?
2. Is OHP really supposed to be done immediately before PC? My arms are toast after OHP and that makes getting the bar above my head kind of hard. I am probably just doing power cleans wrong though...
Today I went to the gym immediately after work and killed it.
Squat is at 215lbs 3x5 and almost died on the last rep lol.
OHP is at 90lbs 3x5 and since I couldn't get the last rep up without jumping a little bit, I'll only increase by 5lbs for next Monday.
Power Cleans are at...still working on form. I am just having trouble cleaning it up to my shoulders and racking it...my left wrist isn't flexible enough it seems, and the movement isn't completely natural yet. Just working with the bar for now. People at the gym are really nice though, one of the employees and the guy in the rack next to me helped me figure out what I was doing wrong on Saturday, and the guy next to me today gave me a few pointers.
Few questions though:
1. HIIT. I play basketball every Wednesday, and that's pretty intense. Should I move my workout days to T/Th/Sat so I'm not doing HIIT and Squats on the same day?
2. Is OHP really supposed to be done immediately before PC? My arms are toast after OHP and that makes getting the bar above my head kind of hard. I am probably just doing power cleans wrong though...
Spiritreaver
Member
I feel tiny at 5'9" but I try to remind myself it does wonders for my build. People think I weight 200+ when I'm really 170-175 on a cut.
Speaking of cuts. Starting my spring/summer cut and hating it. Why? I look so fat/bloated and it always seems like a chore lies ahead of me.
Oh well, HIIT next week whoo!
Lasthope106
Member
So when am I going to get muscles guise? Been lifting like a maniac since the start of the year and I don't have a six-pack yet. My diet is close to immaculate. This working out business sucks - I'm quitting!
trolololol
cuevas. PhD.
Member
Why are you going to increase the weight when you didn't finish your sets?
Are you eating enough to be doing hiit, strength training, and basketball? Hiit is like doing a whole nother workout, so you are doing 6 or 7 workouts a week. Eat enough and you should be fine.
Why are you cleaning the bar above your head?
I increased it by 10 pounds from last time (Saturday) and got the last rep halfway up twice
I should be able to do 95lbs Friday, right?Yeah I'm eating enough. But if I do add in some HIIT it will probably be on Saturday only, in addition to the basketball.
I thought hang cleans and power cleans were totally different...I'm working on the latter. in which don't you power the bar up above you after cleaning it?
That's a clean and jerk I believe. A power clean is from the floor onto your shoulders. You should make sure you learn the proper excercises before doing them my friend.I increased it by 10 pounds from last time (Saturday) and got the last rep halfway up twice
Yeah I'm eating enough. But if I do add in some HIIT it will probably be on Saturday only, in addition to the basketball.
I thought hang cleans and power cleans were totally different...I'm working on the latter. in which don't you power the bar up above you after cleaning it?
Were you excessively arching your back during the exercise?
I don't think I am. I get under the bar and stand up then go through the motions. Would this occur from sticking my chest out too much or would it be more from having my back more rounded?
Well.
Shit.
Thought I knew.
oooookay that makes more sense. Should make my life easier haha
Thanks for pointing that out
BlueScrote
Member
Does anyone else do squats on a rack like this:
My gym has one of these and a cage with adjustable rails. Whenever I squat in the above I always have problems with going too low and the bar hitting the safety rails. It's really starting to mess with my squat progression (as the cage is almost always in use since it's better equipment).
I gotta work on my OHP form. When the bar is in the resting position I feel a pinching in the traps. Gotta figure that out before I go any heavier and hurt myself.
Also buffalo-fitness gaf represent!
My gym has one of these and a cage with adjustable rails. Whenever I squat in the above I always have problems with going too low and the bar hitting the safety rails. It's really starting to mess with my squat progression (as the cage is almost always in use since it's better equipment).
I gotta work on my OHP form. When the bar is in the resting position I feel a pinching in the traps. Gotta figure that out before I go any heavier and hurt myself.
Also buffalo-fitness gaf represent!
So I decided to try switching it up this week, and instead of having a dedicated arm day, I'd do bi's on back day, and tri's on chest day. (and shoulders on leg day)
So today was chest and tri's, and I think it was fairly succesfull. It was weird though jumping from chest to tri's. They were already fairly tired out, what with just being a secondary muscle on my 3 sets of chest.
Seems pretty good so far, but I'm not sure if I'll keep this way, or go back.
So today was chest and tri's, and I think it was fairly succesfull. It was weird though jumping from chest to tri's. They were already fairly tired out, what with just being a secondary muscle on my 3 sets of chest.
Seems pretty good so far, but I'm not sure if I'll keep this way, or go back.
parrotbeak
Member
Ya, that's one of the options at my gym and I think it sucks for squats, especially if you squat low bar or are short. I don't squat anymore but it would give me problems sometimes. I see people stepping out of the rack completely, which is an option if you're not worried about expending the energy to take more steps back and not having safety bars in case you fail. Or if you can at least go to parallel without hitting the bar then you can do that. If it's really close, you could set up a box to sit on that's the right height to stop you from hitting the bar. Better to just do box squats than messing up the bar placement by hitting it unexpectedly.
Yeah this is what I changed my routine to about a month and a half back. It's great once you get yourself through the first week. If you're doing a 6 day routine, (3 days on, 1 rest, 3 days on) then I suggest switching up your exercises on your second run through each week.
We are legion.
I'm still not exactly sure how to attack my days.
I unfortunately just can't do weekends, mainly because of gas money (money is really, really tight, and I use my college's gym), so in the past, I had a 4 day routine, and I would just take a rest day off between day 2 and 3, then a two day weekend off, then start over again.
Now, I'm not even sure what would be best for me. I don't want to be off too much, but I can't go on the weekends right now. Any advice?
5/3/1, with the dave date periodization bible layout, done 3 days a week can pretty much wreck your whole body. Throw in some curls on your instead of a second day of triceps or on your leg days if need be. Walking in the gym, hitting the big lift, and the building your accessory work around that can let you work out less days but still get that pumped look, provided you're doing the right type of accessory exercises.
If you have a four day routine and want to stick with what you have, the split you have would work fine. Tri/Chest Monday, Bi/Back tuesday, Leg/Shoulder Thursday, then back to Tri/Chest on Friday or do some catch up accessory work or endurance training.
Sutton Dagger
Member
Wondering if anyone has had four wisdom teeth removed before, and how long it took them to get back into lifting weights?
Two weeks.
cuevas. PhD.
Member
I increased it by 10 pounds from last time (Saturday) and got the last rep halfway up twice
Yeah I'm eating enough. But if I do add in some HIIT it will probably be on Saturday only, in addition to the basketball.
I thought hang cleans and power cleans were totally different...I'm working on the latter. in which don't you power the bar up above you after cleaning it?
What program are you doing? Ohp is the first excercise most people stall on, go up by 5lbs not 10. Don't go up if you don't get 15 real reps.
FallingEdge
Member
I have but this was pack in high school. I have no idea how long it would take.
So after lifting yesterday and today, I have come to the conclusion that "free weight" pulling motions are damn near impossible for me. Since I cannot fully grip anything in my left hand, I am compromising my form just to lift heavy. In addition to that, I am afraid that I might be making things worse for my finger as opposed to it healing properly. So in all, that means no deadlifts, pullups/chins, rows, etc. I can still do machine rows (similar to this) but only because I'm not worried about anything slipping out of my hands. It sucks, but this is what I have to work with for now. Bench is still fine and I'm still considering removing OHP and just doing various shoulder/press movements via machines and dumbbells.
Just had it done within the last year (all 4) and was back playing basketball aka exercising intensely within 5 days. Out on Friday, playing on Wednesday with no problems.
Starting Strength. I'll keep that in mind, thanks. What do I do when I can't increase the weight anymore?
We should really have a Buffalo fitgaf meetup sometime. So many of us.
^I'm down.
Celebrate, for you have metamorphosed to the intermediate range. Things become much more interesting, but harder, the way I hear it.
Celebrate, for you have metamorphosed to the intermediate range. Things become much more interesting, but harder, the way I hear it.
We should! Just go to the park and flex when summer comes. Although not in the next 2 months though, I'll be working in Boston temporarily.
parrotbeak
Member
Nah, it would just be his first stall. Read up on getting unstuck here:
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Stalling.2C_Resetting_and_Progressing
For the early part, you don't need to get fancy, can probably just keep trying until you get it.
I'm gonna continue a stripped down version of my routine for the rest of the week and then start something more like the routines from the first few posts next week probably, maybe just do starting strength. Basically just focus on barbell exercises. One thing that occurred to me today when I was at the gym is how much my gym sucks. 3 fucking floors, hundreds of thousands of dollars worth of new equipment they bought last fall, and there are only two benches for bench pressing and two squat racks. The fuck is that shit. Is that typical?
Para bailar La Bomba
Banned
Using chocolate milk as a recovery drink for the first time. The results have been amazing so far. Thanks to whoever suggested it.
hawkshockey11
Banned
Buffalo too. Fittest city in America?
I think my high rep squat day I added to my week is having a positive impact on my 5x5 squat day. Today was the first time I got 5 deep 315 squats. If it works for me I'm sure it will work for others. It's having the same effect on my wife too. She's close to finishing her last 5 with a plate. So hot! She's done it 3 times before and it gets me reved up every single time.
Diatribe1974
Member
What's the pro's/con's with what was suggested to me to do (5 set/5rep for strength) versus a 3 set/10 rep setup?
The lower reps will allow you to lift heavier weight thus increasing your strength. The higher reps will build your endurance and possiblly add more size but less strength.
Thanks for all the help. I'll update with what I'm going to do. I'm going to look into this 5/3/1 system for sure in the mean time.
I still to this day, after lifting seriously for 4 years can't always wrap my mind around the fact that heavier doesn't necessarily mean you'll get more size.
Anyone know?
PLEASE FOR THE LOVE OF EVERYTHING, GO TO A DOCTOR.
Your wrist could be really messed up, or you might just have to rest it. Either way, it's better if you let a pro take care of it for you.
EDIT:
Curious about this as well. I've been thinking of completely swtiching my routine, and along with that 5/3/1 program, I was wondering what would be more effective for someone who's been doing it for a couple years, and is looking for size mainly, with strength being nice.
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