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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
http://www.youtube.com/watch?v=622ku8i0M14
I can never do this, not strong enough to keep my arms extended when I launch the dumbbells up.
HollovVpo1nt
Banned
Oke guys, just came back after day 1 of Starting Strength:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
I'm.. disappointed, sad, relieved and a whole set of emotions. I'm not disappointed in the program, disappointed in myself. I could bench 60kg no problem a couple of weeks ago and now I'm having trouble benching it 5 times
I can't do more than 4 pull ups either.
My thoughts about the program:
Although I'm not far enough in the SS book to understand the phylosophy of the program, but I feel like the program was incomplete. I'm used to spending 2-2.5 hours in the gym doing 3-4 different exercises per muscle group, and now I had to "downgrade" to just 1 chest exersize. All in all, it took me about about 45-50 minutes (5 minutes cardio included) from start to finish. I'm quite happy that the training session is that "short" because I ofted skipped working out because I had no time. Especially during exam weeks.
Let me elaborate more on the incomplete part. Doing one set of deadlift felt weird because I wanted to do more and different back excercises. Three squad sets felt natural, I usually do 4 with more reps, and Bench Press felt nice but I felt like I should have done more chest exercises. Just BP didn't seem enough.
All in all, I feel that I could mix in an extra chest exercise and back exercice. I won't though, I'll follow the program closely, there's a reason it's praised.
I also had to do some finetuning regarding deadlift and squat because I usually do more reps, less weight. For example, I used to squat +/- 80 kg around 8-10 times. I had to find a weight I was confortable with to squat it about 5 times. Same for deadlift. I think the sweet spot was 70kg.
Anywho, did you guys feels the same way when you started the program?
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
I'm.. disappointed, sad, relieved and a whole set of emotions. I'm not disappointed in the program, disappointed in myself. I could bench 60kg no problem a couple of weeks ago and now I'm having trouble benching it 5 times
I can't do more than 4 pull ups either. My thoughts about the program:
Although I'm not far enough in the SS book to understand the phylosophy of the program, but I feel like the program was incomplete. I'm used to spending 2-2.5 hours in the gym doing 3-4 different exercises per muscle group, and now I had to "downgrade" to just 1 chest exersize. All in all, it took me about about 45-50 minutes (5 minutes cardio included) from start to finish. I'm quite happy that the training session is that "short" because I ofted skipped working out because I had no time. Especially during exam weeks.
Let me elaborate more on the incomplete part. Doing one set of deadlift felt weird because I wanted to do more and different back excercises. Three squad sets felt natural, I usually do 4 with more reps, and Bench Press felt nice but I felt like I should have done more chest exercises. Just BP didn't seem enough.
All in all, I feel that I could mix in an extra chest exercise and back exercice. I won't though, I'll follow the program closely, there's a reason it's praised.
I also had to do some finetuning regarding deadlift and squat because I usually do more reps, less weight. For example, I used to squat +/- 80 kg around 8-10 times. I had to find a weight I was confortable with to squat it about 5 times. Same for deadlift. I think the sweet spot was 70kg.
Anywho, did you guys feels the same way when you started the program?
HisshouBuraiKen
Member
I felt the same way about the one deadlift but believe you me, when your squat gets high enough you will be grateful that's all you have left to do.
CliqWriter
Member
work on your calf strength so you can explode them up faster
seriously though, if I am ever doing heavy DB stuff, I ask someone to grab my wrists or put their hands underneath my elbows to help me push up then I tell them to fuck off.
Will do, I'm already working them on my leg days but I'll probably add something extra.
Awesome, thanks man. Hopefully this works for incline db press as well.
Hollo, please just stick to the program and trust everyone here. You have a lot of room to gain, and at first it's going to feel too easy.
I did Strong Lifts, which is similar to starting strength, and I felt goofy as hell squatting the bar when I first started. Then you start pushing a plate. Then two plates, etc.
Just take this time to nail the form.
I did Strong Lifts, which is similar to starting strength, and I felt goofy as hell squatting the bar when I first started. Then you start pushing a plate. Then two plates, etc.
Just take this time to nail the form.
Oke guys, just came back after day 1 of Starting Strength:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
I'm.. disappointed, sad, relieved and a whole set of emotions. I'm not disappointed in the program, disappointed in myself. I could bench 60kg no problem a couple of weeks ago and now I'm having trouble benching it 5 times
My thoughts about the program:
Although I'm not far enough in the SS book to understand the phylosophy of the program, but I feel like the program was incomplete. I'm used to spending 2-2.5 hours in the gym doing 3-4 different exercises per muscle group, and now I had to "downgrade" to just 1 chest exersize. All in all, it took me about about 45-50 minutes (5 minutes cardio included) from start to finish. I'm quite happy that the training session is that "short" because I ofted skipped working out because I had no time. Especially during exam weeks.
Let me elaborate more on the incomplete part. Doing one set of deadlift felt weird because I wanted to do more and different back excercises. Three squad sets felt natural, I usually do 4 with more reps, and Bench Press felt nice but I felt like I should have done more chest exercises. Just BP didn't seem enough.
All in all, I feel that I could mix in an extra chest exercise and back exercice. I won't though, I'll follow the program closely, there's a reason it's praised.
I also had to do some finetuning regarding deadlift and squat because I usually do more reps, less weight. For example, I used to squat +/- 80 kg around 8-10 times. I had to find a weight I was confortable with to squat it about 5 times. Same for deadlift. I think the sweet spot was 70kg.
Anywho, did you guys feels the same way when you started the program?
That's normal. Less is more. Remember you are adding weight to the bar every workout. It feels easy now, enjoy it because that's not going to last.
Don't change anything. Don't add more exercises; don't change the sets / reps. The only variable you are supposed to manipulate is the weight.
Also, read this: http://startingstrength.com/articles/clarification_rippetoe.pdf
HollovVpo1nt
Banned
Oh I get that, I'm definantly not changing anything. I'm actually excited about it now because today I realised how weak I actually am. I'm just glad that my initial thought about the program wasn't unique.
Oh well, since I haven't trained in weeks and I destroyed myself today, It'll be a miracle if I can even walk on wednesday
Great read, Noema!IronBubbles
Banned
Oke guys, just came back after day 1 of Starting Strength:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
I'm.. disappointed, sad, relieved and a whole set of emotions. I'm not disappointed in the program, disappointed in myself. I could bench 60kg no problem a couple of weeks ago and now I'm having trouble benching it 5 times
(...)
Anywho, did you guys feels the same way when you started the program?
Did you start with a BP weight you could barely move? That's a recipe for an early stall. Make sure you start with work weights you can easily move for sets of 5. Refer to the last chapter in the SS book how to determine the correct starting weights.
My first couple workouts were quick and easy as well, but stick to it, it's gets hard fast. I'm training now for a couple of months and moving bigger weights than I ever imagined. I also experienced a dramatic improvement in my physique. So don't worry, just do the program (which includes eating enough).
FallingEdge
Member
Going to start doing front squats, hack squats and leg press today and am pretty excited haha. Question for front squats though. I want to do narrow stance front squats and was curious on the angle of my feet. Should I keep them straight or have them slightly angled out?
Oh I get that, I'm definantly not changing anything. I'm actually excited about it now because today I realised how weak I actually am. I'm just glad that my initial thought about the program wasn't unique.
Oh well, since I haven't trained in weeks and I destroyed myself today, It'll be a miracle if I can even walk on wednesday
Trust me man, everyone feels that when you start. Don't doubt the program, and DONT BE AFRAID TO START LIGHT! Whats better? Start too heavy and never improve? Or start a little lighter and see steady gains?
chicko1983
Member
lads,
I started a bit of an exercise / weight loss regime for new years resolution adn are still trying to maintain it. However, I am starting to get really tired and muscle soreness.
At the moment I am not doing any weights. I am already solid due to playing a lot of sport when I was younger (water polo and football) and I am more interested in building my cardio.
So my (ideal) regime is something like this:
Monday - Swim (1600 m)
Tuesday - Jog 30 mins (tyring to do the couch to 5 k program)
Wed - Jog 30 mins, Swim 1600 m
Thurs - Jog 30 mins
Friday - Swim 1600 m
Sat - play cricket (hard to quantify how much running is involved but I reckon it would be 1km of sprinting, 3 km of jogging, 3 km of walking).
I have only been able to do the above program the first three weeks of the year. Last week however, coinciding with having to increase the amount of jogging done, my legs have gotten really heavy and tired.
I assume that there may not be enough time for recovery between my runs, but I like the days which I jog and it suits my work/life schedule.
So I am looking around for some good muscle recovery supplements and tips that I can use to help my legs (and arms to a lesser extent) recover.
What does everyone in here recommend?
I started a bit of an exercise / weight loss regime for new years resolution adn are still trying to maintain it. However, I am starting to get really tired and muscle soreness.
At the moment I am not doing any weights. I am already solid due to playing a lot of sport when I was younger (water polo and football) and I am more interested in building my cardio.
So my (ideal) regime is something like this:
Monday - Swim (1600 m)
Tuesday - Jog 30 mins (tyring to do the couch to 5 k program)
Wed - Jog 30 mins, Swim 1600 m
Thurs - Jog 30 mins
Friday - Swim 1600 m
Sat - play cricket (hard to quantify how much running is involved but I reckon it would be 1km of sprinting, 3 km of jogging, 3 km of walking).
I have only been able to do the above program the first three weeks of the year. Last week however, coinciding with having to increase the amount of jogging done, my legs have gotten really heavy and tired.
I assume that there may not be enough time for recovery between my runs, but I like the days which I jog and it suits my work/life schedule.
So I am looking around for some good muscle recovery supplements and tips that I can use to help my legs (and arms to a lesser extent) recover.
What does everyone in here recommend?
I've been noticing that my squat form staggers when I do BBB. I've had the trainers and guys that do 5/3/1 at the gym check my form out for working sets and they say it's pretty good. Once I switch to 50% of my working max, my form suddenly loosens up and I'm squatting more to one side than the other. Any reason why?
Spiritreaver
Member
I missed this discussion last page, but to those who say that someone spotting you doesn't count... is a little silly. If the spot is only touching the bar, it is fine. Touching and barely applying any pressure isn't going to make a difference in a rep. I say take it and move toward your next goal in that lift. This is what helped me progress my incline bench so much. I would often hit my goal rep (10 reps) with the help of a spot, but I went ahead and moved up in weight. Yeah the spot may have helped me with one rep, but I could do 6 reps (the minimum) of the next weight on my own.
I would've had to wait one more week had I followed the train of thought that a spotted rep doesn't count.
Now if the person is helping you with the entire rep. Don't count it and count the reps you did before help was given. Then next time tell the spotter not to give help.
I would've had to wait one more week had I followed the train of thought that a spotted rep doesn't count.
Now if the person is helping you with the entire rep. Don't count it and count the reps you did before help was given. Then next time tell the spotter not to give help.
Also- Anyone ever eaten Questbar Protein Bars? Just bought a box of the chocolate brownie, they taste pretty damn good, and the nutrition facts seem too good to be true
edit: someone on Amazon said they bloat you, I'll report back
Never had any bloat. To me, they're the only decent protein bars out there.
Give yourself a day or two off each week. Most runners and athletes need at least one rest day a week otherwise they get burnt out really quickly.
Thats good news lol, because I'm already two deep. They are delicious
chicko1983
Member
I never swim two days in a row and have sunday and friday off from running (maybe also tuesday or wed off as well). This week I have not run since Satdy.
I only do a two-beat kick during swimming and mostly arms are doing the work. I am a very strong swimmer, and 1600 m for me is done in 35-40mins without feeling like a wreck. My legs actually feel 10x better after I go for a swim.
As for the running, its pretty light as well. I have been reading that it should be done every alternate day but I want to eventually build up the running so that I can train for a 10km. The aim is to be training Tues, Wed (light run), Thurs, and a long run on Sat.
So I am trying to get my body ready for this 10km training by starting with running on Tues, Wed and Thurs now.
Anton Sugar
Member
I just have to disagree. I don't think there's anything wrong with having a spotter help you through reps you otherwise couldn't get, and it CAN help you progress...but help on a rep is help on a rep. If someone touches it, even a small amount, they are helping you get reps you may not otherwise.
Again: its a perfectly fine practice for busting through sticking points, but I'd never count it as a complete rep for myself.
Brolic Gaoler
formerly Alienshogun
I like closer stances squats for both front and back now. But I also like to go below parallel now. I would definitely angle feet out and still track knees over them.
Probably setting up wrong/lopsided on the bar. Or your not pushing with equal force. Might be an imbalance.
Disagree completely. If you accept that as a rep/PR you're cheating yourself. Even a little pressure on the bar can = pounds off the lift.
I'd be "ok with counting the rep MAYBE, so long as you note in the log you had help, but definitely not a PR.
Also, just because you would fail a last rep wouldn't preclude you from moving on in a template. Especially if you failed late in the movement and on the last required rep.
legs today...skipped them all last week
5x5 atg squats at 225. atg is ridiculously awesome.
1x5 deadlift at 285.
1x15 deadlift at 225.
I had very little rest between the deadlift sets (<2 minutes), and did double overhand grip for the last set. I just collapsed and sat down for a few minutes after completing the set lol. high rep deads aint no joke.
5x5 atg squats at 225. atg is ridiculously awesome.
1x5 deadlift at 285.
1x15 deadlift at 225.
I had very little rest between the deadlift sets (<2 minutes), and did double overhand grip for the last set. I just collapsed and sat down for a few minutes after completing the set lol. high rep deads aint no joke.
You don't take the bar to the ground on the deads, or do you?legs today...skipped them all last week
5x5 atg squats at 225. atg is ridiculously awesome.
1x5 deadlift at 285.
1x15 deadlift at 225.
I had very little rest between the deadlift sets (<2 minutes), and did double overhand grip for the last set. I just collapsed and sat down for a few minutes after completing the set lol. high rep deads aint no joke.
Spiritreaver
Member
I think the either or approach is best guys. I am saying that telling someone it isn't a rep simply because a bar is touched is trivial at best. Lifting is such a huge mental game and if it takes someone thinking they did all the work (especially when they really did) to move up and progress, then I'm all for it. It's not cheating yourself if you go on to progress normally.
I mean what's going to happen if the guy jumps up in weight? He's going to have someone spot the entire set? It doesn't work like that.
I mean what's going to happen if the guy jumps up in weight? He's going to have someone spot the entire set? It doesn't work like that.
Brolic Gaoler
formerly Alienshogun
legs today...skipped them all last week
5x5 atg squats at 225. atg is ridiculously awesome.
1x5 deadlift at 285.
1x15 deadlift at 225.
I had very little rest between the deadlift sets (<2 minutes), and did double overhand grip for the last set. I just collapsed and sat down for a few minutes after completing the set lol. high rep deads aint no joke.
Nope, now do more sets.
Tawney Bomb
Member
I hit 225 @ 3x5 today, new PR for dead lifts.
Brolic Gaoler
formerly Alienshogun
You also have the fact the person doesn't know how much of it was actually them. And yeah, it is a mental game and a missed rep is a missed rep, however, a missed rep doesn't preclude you from moving on either. If you "nearly completed" the set (I.E failed on the last rep). You're more than likely good to go to move on. However, it will always be in the back of your head "did I really get that weight for those reps that last time?" And that's something that's better off NOT in your head IMO.
Now if you failed the last 3 sets, you might want to do this round over again.
yessir I do. I had to completely reset at I think 7 reps and then again at 12 reps. completely reset as in take a few seconds to fix my grip.
good lord. Idk man. I have no idea where I would progress from a set of 15 lol. another set of 15?Nope, now do more sets.
Spiritreaver
Member
I suppose. But I think for the average person it's pretty obvious when there's substantial help. But maybe I'm just so used to how I lift that it's easy for me to tell.
Also, that "questionable" rep shouldn't matter. You move on like it was just another day.
EDIT: I will say this as a reason to not have a spotter "help". 95% of spotters suck ass anyway and should be more inclined to NOT help aside from lift offs/racking. Then this would be entire nonissue. The reason I am stuck counting those reps is because I always forget to tell my spotter how I like to be spotted. I like fingertips below the bar, no pressure, no help, just a lift off and help racking.
Last week I had a guy hold the bar in his right hand and shrug it while I was doing my set. Needless to say I was pissed.
Also, that "questionable" rep shouldn't matter. You move on like it was just another day.
EDIT: I will say this as a reason to not have a spotter "help". 95% of spotters suck ass anyway and should be more inclined to NOT help aside from lift offs/racking. Then this would be entire nonissue. The reason I am stuck counting those reps is because I always forget to tell my spotter how I like to be spotted. I like fingertips below the bar, no pressure, no help, just a lift off and help racking.
Last week I had a guy hold the bar in his right hand and shrug it while I was doing my set. Needless to say I was pissed.
Brolic Gaoler
formerly Alienshogun
I think you give the "average" person too much credit. You're right though, for more experienced people it's easier to tell if they helped at all. Which is another reason I'll choke a bitch if the bar is touched. And I won't count the rep.
But fuck it man, do you, shit's working for you. You look great and you're strong as shit. Don't worry about what I'm saying and let that shit get in your head.
5 sets of 10.
Time to choke a bitch.
Spiritreaver
Member
Oh don't worry.
You guys could've said it's entirely determintal to all worthy progress and I still would've kept at it. It's how I lift, it works for me and I'm happy with it.Just arguing for the sake of the fact that there may be other people like me. I feel like when it comes to certain things like this, it boils down to difference of opinoin/splitting hairs. And I'm sure there are plenty of studies that point one way or another, or plenty of professional opinions, but I think a lot of this just overcomplicates things.
Oh, I hate this guy. I've seen him around the gym for the past few years and he is a total douche. He insisted that I needed him as a spotter on the last set, and he really was just showing off or trying to psych me out. He's got a complex and is constantly trying to prove himself around me.
Brolic Gaoler
formerly Alienshogun
Well, looks like this week I"m going for 415 for 10. (Deadlift). I bet I get it.
There's one thing that's certain in lifting. Nothing is certain.
Shit's always changing and while there is science in the field, the field isn't science.
If it works for you, do it. That's the most important thing.
Oh, one of THOSE guys. Yeah, I gotcha.
Oh don't worry.
Just arguing for the sake of the fact that there may be other people like me. I feel like when it comes to certain things like this, it boils down to difference of opinoin/splitting hairs. And I'm sure there are plenty of studies that point one way or another, or plenty of professional opinions, but I think a lot of this just overcomplicates things.
There's one thing that's certain in lifting. Nothing is certain.
Shit's always changing and while there is science in the field, the field isn't science.
If it works for you, do it. That's the most important thing.
Oh, one of THOSE guys. Yeah, I gotcha.
So I've done more research and it seems like most crunches and sit ups are bad for you. Here are all my ab workouts that I have planned right now for my routine:
- 30-40 Sit Ups
- 30 Frog Crunches
- 20 Leg Crunches
- 30 Twist Crunches
- 30 Lying Floor Knee Raises
- 30 Seconds of Bicycle Kicks
- 30 Second Six Inch Leg Lift
- Planks (6x30s)
- Side planks (3x30s/side)
How much of this should I cut out to not cause injury to my lower back. My back is already fucked up as it is. I do love doing Frog Crunches and Lying Floor knee raises though, so hopefully I don't have to cut that out.
- 30-40 Sit Ups
- 30 Frog Crunches
- 20 Leg Crunches
- 30 Twist Crunches
- 30 Lying Floor Knee Raises
- 30 Seconds of Bicycle Kicks
- 30 Second Six Inch Leg Lift
- Planks (6x30s)
- Side planks (3x30s/side)
How much of this should I cut out to not cause injury to my lower back. My back is already fucked up as it is. I do love doing Frog Crunches and Lying Floor knee raises though, so hopefully I don't have to cut that out.
I gave this piece of advice to sphinx a while back. It applies to nearly the entirety of your routine.
In light of that, eventually I'd advise to do a few sets of leg raises a few times a week and call it good. Make the movement more difficult as your strength improves. I also like planks as a beginner's movement to more safely improve core stability. If you can do those before moving on to leg raises I'd rather suggest starting off there. Since you are getting rid of the fluff I'd wager that you'd increase your plank time rapidly and move on before you know it.
Anything lifting your legs tends to be fine. That's a natural movement. Anything contracting your abdomen tends to be bad and should be stopped, especially with back issues already.
Lose anything that says crunch or sit-up.
Sweet, thanks.
But what about Frog Crunches which have very minimal actual crunching and have mroe to do with stretching out your legs. Here's a video: http://www.youtube.com/watch?v=4nW4Sho2Boo
See them holding the back of their neck?
If it involves that, don't do it.
No crunches, frog or otherwise.
Plank and leg raises is really awesome.
DAVIDHUXLEY
Member
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 45lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 45lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
2 plates feels awesome, right? Before you know it 2 plates will be a warm up.
Hit 145 on close grip bench today and it felt really good. It's kind of cool to think I can close grip more than I could bench a year ago.
I have no spotters for bench press. Spotters have saved me before, so I don't really like the idea of benching without one, so I've been doing the bench press with dumb bells instead. Is this a terrible idea? I was also recently thinking if it's an offensive idea to bench press in a power rack, so the metal bar things on the side can be your emergency spotters. I think this was briefly suggested in Starting Strengh. I don't think I've ever seen anybody bench press in the power rack, so I wouldn't want to be committing some faux pas with this.
You can totally bench in the Power Rack. Just set the safety pins at a height so that they don't interfere with your full ROM but are high enough so you can squeeze down and have the pins hold the bar if you need to bail out. Here's a video on how to do it.
Regarding Dumbbell Bench press: it's actually superior to barbell bench for several reasons: larger ROM, and it also takes more work to balance dumbbells compared to a barbell; thus more work for the stabilizing muscles: the traps, the lats, the obliques, etc, as well as more work for your CNS.
The problem with DB Bench is that it's very hard to load progressively. You can micro load the barbell so that you increase by as low as 1lb per session on a linear progression, and that's harder to do with dumbbells since most gyms (at best; my Gym has 5lb increments up to 40lb and then 10lb increments) have dumbells in 5lb increments, which would mean 10lb jumps. Also, as the weights get heavier it becomes progressively harder to get into proper position without spotters.
L0st Id3ntity
Member
Saved you from what? Do you bench high up your chest? The bar is always below my nipples when I bench, so if I fail I can easily roll it down, but if someone is around I would call them to help rack it.
Saved me from having to roll it down.
perineumlick
Member
DrBaalzamon
Member
Also- Anyone ever eaten Questbar Protein Bars? Just bought a box of the chocolate brownie, they taste pretty damn good, and the nutrition facts seem too good to be true
edit: someone on Amazon said they bloat you, I'll report back
Yea, these bars are great. My favorite flavor is the PBJ ones. Almond ones are decent as well. Give em a try!
edit: You can get them in the US at Vitamin Shoppe stores. Dont know if they have those near you in Canada. Give it a try! Im in Portland and thats where I get em.
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