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[HisshouBuraiKen]

Guise

The graston technique is the best thing ever. If you have any kind of scar tissue buildup or knots or whatever this will fix you up in no time. After two rounds my shoulder already feels better than it did after a month of anti-inflammatories and icing. Way better than a massage although it's just done on the areas giving you trouble.

Guise srsly

it works. Find a chiropractor in your area who does it.

http://www.grastontechnique.com/Home.html
https://www.youtube.com/watch?v=55FPwHtsbDs
https://www.youtube.com/watch?v=aRM3-9sja-g
https://www.youtube.com/watch?v=pneNFQiCJFs

 

[CrankyJay]

Added in deadlifts into my routine today...not sure why I've been a pussy and left them out. I'm comfortable with my form on this exercise (way more so than squat), and I've done them a lot before years ago but never added them in.

Did 5x5 of considerably lighter weight just to get the feel for it and I feel great, and it was a great component of my workout. I suck.

 

[sphinx]

Sphinx, it sounds like you need to start with the bar to work on form. How heavy did you start?

I suspect this was very likely a newb scare... this was my third time doing BP with barbell so I think it was due to lack of experience, I mean, you don't know what's gonna happen or how it's going to feel until you do it.

I warmed up with empty bar which weights 20kg/44lbs, then added weight in increments of 5kg./11 lbs on each side, minus the last increment which was of 2.5 kg/5.5 lbs. It went like this.

1 x 10, empty bar = 20kg/44lbs
1 x 10, bar + 5kg/11lbs each side = 30kg/66lbs
1 x 10, bar + 10kg./22lbs each side = 40kg/88lbs.
1 x 8, bar + 12.5kg./27.5 on each side= 45kg/100 lbs.
(repeat of the last one) 1 x 8, bar + 12.5kg./27.5 on each side= 45kg/100 lbs.

but by the last rep I was exhausted and only did 7, I wanted to hit the 8th....I thought I could pull it off but that's how accidents happen, and underestimating the importance of a spotter and/or not collaring the weights, I was being silly and reckless, lesson learned. I also wonder if I should change my approach to weight, maybe I shouldn't leave the heaviest in the final sets.

as you can see, that isn't that much weight for a guy 5'5/143 lbs but yeah, as I am still getting into it, form is likely still an issue.

Try dumbbell bench press sometime to get your weight up, youll learn to push more, build different mucles, and you can drop them easier.

The only thing is that if youve never done them you might take awhile to get used to getting onto position on the bench with them at the heavier end of your sets.

precisely because I was scared of barbell BP, I first tried using dumbbell BP but I couldn't come to terms with getting onto position with any weight that was worth lifting... so I moved to barbell, which is actually easier, it's just more dangerous.

Sphinx, with the weight you're doing, you should easily "Roll of shame" your way out of any situation you get into. I've done it a few times myself and it's very easy to do.

Not my vid, but here is a demonstration:

http://www.youtube.com/watch?v=qohvvfv0OwA

hehehe, "roll of shame" it's called.. damn, thanks for the tip I guess.. XD

 

[ToxicAdam]

Sphinx, with the weight you're doing, you could easily "Roll of shame" your way out of any situation you get into. I've done it a few times myself and it's very easy to do.

Not my vid, but here is a demonstration:

http://www.youtube.com/watch?v=qohvvfv0OwA


As you get more acclimated to what your body is telling you, you will learn to feel when your current rep is your last rep.

 

[HarryHengst]

Barbell Bench Press is the scariest, most dangerous things ever.

I was told that the bar should slightly touch the chest on the way down but I somehow didn't realize or considere (I know, obvious,...) that if you are out of strength, the bar will not go up again. It didn't happen to me because I still got a bit of strenght to put the barbell in its place but I was truly scared. Had I been stubborn and went for 1 more rep, there would have been an accident, right there.

I definitely not look forward to upping the weight any time soon with that move. I'll be extremely careful and only try in micro-increments when I finish a set x 10 absolutely and completely unexhausted.

Its the reason i switched to dumbbell benchpress. I just did not feel safe doing BB benchpress and rather not kill myself. With dumbbells i know i can just let them drop and that gives a certain peace of mind which allows me to push myself harder.

 

[otapnam]

precisely because I was scared of barbell BP, I first tried using dumbbell BP but I couldn't come to terms with getting onto position with any weight that was worth lifting... so I moved to barbell, which is actually easier, it's just more dangerous.

Its all about the leg kick haha. Ill see if i can find some vids when i get to work.

But also, on the barbell bench, does uour bench have the lower hooks to bail out on? If you cant even get the bar to that you need to slow down and learn your limits

 

[entremet]

I suspect this was very likely a newb scare... this was my third time doing BP with barbell so I think it was due to lack of experience, I mean, you don't know what's gonna happen or how it's going to feel until you do it.

I warmed up with empty bar which weights 20kg/44lbs, then added weight in increments of 5kg./11 lbs on each side, minus the last increment which was of 2.5 kg/5.5 lbs. It went like this.

1 x 10, empty bar = 20kg/44lbs
1 x 10, bar + 5kg/11lbs each side = 30kg/66lbs
1 x 10, bar + 10kg./22lbs each side = 40kg/88lbs.
1 x 8, bar + 12.5kg./27.5 on each side= 45kg/100 lbs.
(repeat of the last one) 1 x 8, bar + 12.5kg./27.5 on each side= 45kg/100 lbs.

but by the last rep I was exhausted and only did 7, I wanted to hit the 8th....I thought I could pull it off but that's how accidents happen, and underestimating the importance of a spotter and/or not collaring the weights, I was being silly and reckless, lesson learned. I also wonder if I should change my approach to weight, maybe I shouldn't leave the heaviest in the final sets.

as you can see, that isn't that much weight for a guy 5'5/143 lbs but yeah, as I am still getting into it, form is likely still an issue.



precisely because I was scared of barbell BP, I first tried using dumbbell BP but I couldn't come to terms with getting onto position with any weight that was worth lifting... so I moved to barbell, which is actually easier, it's just more dangerous.



hehehe, "roll of shame" it's called.. damn, thanks for the tip I guess.. XD

That's a lot of reps for a beginner. Why not do 3x5 to get your strength base? That rep range is better for building basic strength. You'll make great progress with sound nutrition and linear progression using that range. You can also do 5x5. Also don't warmup with more reps than any of your current work sets.

 

[sphinx]

Its the reason i switched to dumbbell benchpress. I just did not feel safe doing BB benchpress and rather not kill myself. With dumbbells i know i can just let them drop and that gives a certain peace of mind which allows me to push myself harder.

but how can you get into position? let's asume I want to try and go for the heaviest I could yesterday, those 100 lbs.. how do I grab 50lbs dumbbells that won't destroy my wrists upon lifting them?? don't know... I am more scared of that than of the barbell.

That's a lot of reps for a beginner. Why not do 3x5 to get your strength base? That rep range is better for building basic strength. You'll make great progress with sound nutrition and linear progression using that range. You can also do 5x5. Also don't warmup with more reps than any of your current work sets.

you mean I should do 3 sets of 5 reps with the highest I can lift? not dealing with increments and any of that? just a quick empty bar warm-up and then go for the highest?

 

[Dash27]

Sphinx, with the weight you're doing, you could easily "Roll of shame" your way out of any situation you get into. I've done it a few times myself and it's very easy to do.

Not my vid, but here is a demonstration:

http://www.youtube.com/watch?v=qohvvfv0OwA


As you get more acclimated to what your body is telling you, you will learn to feel when your current rep is your last rep.

I never knew this method. I always learned to leave the clips off the barbell and just tip to one side if I failed. Of course that method would attract a lot more attention if you're at a gym... at home in the garage though, whatever.

 

[L0st Id3ntity]

Unless you bench alone in your basement I don't understand being worried about failure, you just rest the bar on your chest and either call for help or roll it down or even tip it to the side.

 

[entremet]

but how can you get into position? let's asume I want to try and go for the heaviest I could yesterday, those 100 lbs.. how do I grab 50lbs dumbbells that won't destroy my wrists upon lifting them?? don't know... I am more scared of that than of the barbell.



you mean I should do 3 sets of 5 reps with the highest I can lift? not dealing with increments and any of that? just a quick empty bar warm-up and then go for the highest?

Not really. Do a proper warmup. I like Mark Rippetoe warm up scheme. It's in Starting Strength. A great resource for new lifters and a great program.

But as a beginner, you should focus on getting stronger. Full body routines are superior for that due to the higher level of frequency in training. And yes 3x5 or 5x5 with the same weight across, no increments.

Get your strength base first and then chisel out with upper lower, 5/3/1 or bro splits--body splits if you're looking to improve aesthetics. But as a beginner, focus on building strength.

What are your goals and what routine are you on?

 

[MrOogieBoogie]

So I took everyone's advice and abandoned the running shoes during squats.

New squat video. What do you think?

One of my friends seems pretty adamant about advising against going so low in my squats, suggesting that it will lead to knee injuries. So far this is the most comfortable way to squat for me, but I still wonder if there's any basis for his argument.

P.S. Disregard the hobo socks.

 

[Szu]

but how can you get into position? let's asume I want to try and go for the heaviest I could yesterday, those 100 lbs.. how do I grab 50lbs dumbbells that won't destroy my wrists upon lifting them?? don't know... I am more scared of that than of the barbell.

1. Place weights near your feet. Make sure the bench is close to you.
2. Lift weights as if you doing a deadlift and place them on your knees.
3. Takes a bit of practice, but "rock" your body so that you basically adjusted your position by 90% in reference to the bench. At this point, you should be on your back, your legs are still bent and off the ground, and the weights could still be touching your knees. When you get used to this, then you can use the momentum from "rocking" you body to get the DB into press position.
4. You can lower your legs now.

 

[SquiddyCracker]

So I took everyone's advice and abandoned the running shoes during squats.

New squat video. What do you think?

One of my friends seems pretty adamant about advising against going so low in my squats, suggesting that it will lead to knee injuries. So far this is the most comfortable way to squat for me, but I still wonder if there's any basis for his argument.

Just an observation:

There doesn't seem to be any benefit to going all the way down like you were doing, as you did that bit down and up without any visible struggle, so you might as well not do in case it does strain your knees.

 

[Davidion]

I'm really, really skeptical about the whole chest-touching benchmark when it comes to BPs. Not everyone's chests are the same size, and whereas chest level for someone else might warrant a 70-90 degrees bend at the elbows it's more like 45 for me. It's different for everybody.

I go for a 80 degrees bend in my elbows when I bench, below parallel but not so much that it completely stretches my shoulders.

 

[ToxicAdam]

I never knew this method. I always learned to leave the clips off the barbell and just tip to one side if I failed. Of course that method would attract a lot more attention if you're at a gym... at home in the garage though, whatever.

I would only ever do that if I was on the decline bench. Even then, I would probably just elect to roll the bar to my stomach and call for help across the gym.

 

[theytookourjobz]

So I took everyone's advice and abandoned the running shoes during squats.

New squat video. What do you think?

One of my friends seems pretty adamant about advising against going so low in my squats, suggesting that it will lead to knee injuries. So far this is the most comfortable way to squat for me, but I still wonder if there's any basis for his argument.

P.S. Disregard the hobo socks.

You have great mobility and from that angle what looks like a great squat. And squatting ass to grass is fine for your knees as long they aren't caving in.

 

[justjohn]

I feel quite stupid about asking this but I'm very confused about the starting strength 5x5

* is my warm up set part of the 5x5? If not, do I do the same weight 5x5 after my warm up? I would be grateful if someone just gave me a quick idiots guide to 5x5 sets and whatnot. I read the OP but still confused.

Also sometimes I use the machines to mix things up a bit. Does the 5x5 rule apply when using the machines or are the rules different?

 

[MrOogieBoogie]

You have great mobility and from that angle what looks like a great squat. And squatting ass to grass is fine for your knees as long they aren't caving in.

Thanks. You can't see from the angle, but I make sure to really push my knees out as I go down in the squat.

 

[theytookourjobz]

I feel quite stupid about asking this but I'm very confused about the starting strength 5x5

* is my warm up set part of the 5x5? If not, do I do the same weight 5x5 after my warm up? I would be grateful if someone just gave me a quick idiots guide to 5x5 sets and whatnot. I read the OP but still confused.

Also sometimes I use the machines to mix things up a bit. Does the 5x5 rule apply when using the machines or are the rules different?

Warm ups don't count and don't use machines.

 

[Draft]

So I took everyone's advice and abandoned the running shoes during squats.

New squat video. What do you think?

One of my friends seems pretty adamant about advising against going so low in my squats, suggesting that it will lead to knee injuries. So far this is the most comfortable way to squat for me, but I still wonder if there's any basis for his argument.

P.S. Disregard the hobo socks.

It's how olympic lifters squat. It's fine. Plus you can lord over lesser beings that only squat below parallel.

 

[entremet]

I feel quite stupid about asking this but I'm very confused about the starting strength 5x5

* is my warm up set part of the 5x5? If not, do I do the same weight 5x5 after my warm up? I would be grateful if someone just gave me a quick idiots guide to 5x5 sets and whatnot. I read the OP but still confused.

Also sometimes I use the machines to mix things up a bit. Does the 5x5 rule apply when using the machines or are the rules different?

Starting Strength is not 5x5. It's 3x5. Are you talking about StrongLifts? I'm assuming its a typo

From the SS wiki.

As a general rule, it is best to start with the empty bar (45 lbs.), determine the work set or sets, and then divide the difference between them into even increments. Some examples are provided in figure 5." (pg. 196)

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
225 x 5 x 3 <--Work Sets

Bench Press
45 x 5 x 2
85 x 5 x 1
125 x 3 x 1
155 x 2 x 1
175 x 5 x 3 <--Work Sets

Deadlift
135 x 5 x 2
185 x 5 x 1
225 x 3 x 1
275 x 2 x 1
315 x 5 x 1 <--Work Set

Press
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 5 x 3 <--Work Sets

Power Clean
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 3 x 5<--Work Sets

Sets 1-5 are to warm up, sets 6, 7 and 8 are the worksets. With all exercises (with the possible exception of the Deadlift) the first two sets are warmed-up with an empty barbell for 2 sets of 5, and the following 3 sets are incremental percentages of the workset (ie. 40%-60%-80%). You can rest as much or as little in between warm-up sets as you desire but I usually find the time it takes to swap out the weights is adequate.

Note that in all cases, as you get closer to the actual working weight, you do less reps in your warmups. The idea is to get the feel of progressively heavier weights in the hands/across the back prior to beginning your maximum weight sets.

I hate doing math, but I also like to be precise, eventually my hate for math won out and so I designed a Starting Strength Warm-Up Calculator. My calculator attempts to remain faithful to Rip's warm-up template, although I took some liberties with the deadlift. On deadlifts I lowered the warm-up sets/volume because 1) Those muscles were already warmed from the Squats 2) It became a lot of volume once you hit the heavier weights. The calculator is available at the top of the page in the

 

[andycapps]

I got an app on my iphone to take care or my starting strength calculations for each workout. I think it's called Multi-Year. They have two different options for Starting Strength, which one should I go with?

 

[entremet]

How comfortable are you with Power Cleans? If not, do the chin/pull up variation.

 

[andycapps]

How comfortable are you with Power Cleans? If not, do the chin/pull up variation.

Not at all, I've never done squats or power cleans. It looks like a pretty complex exercise that you could fuck yourself up on if you rush into it. Of course, I'd start out with just the bar when learning the exercise. Been watching Rippetoe's videos, but I'll have my tablet down there tonight and trying to watch it quite a bit more tonight. Tonight is my first official day. Workout days will be Tuesday, Thursday and Saturday.

 

[entremet]

Not at all, I've never done squats or power cleans. It looks like a pretty complex exercise that you could fuck yourself up on if you rush into it. Of course, I'd start out with just the bar when learning the exercise. Been watching Rippetoe's videos, but I'll have my tablet down there tonight and trying to watch it quite a bit more tonight. Tonight is my first official day. Workout days will be Tuesday, Thursday and Saturday.

If you do try cleans, Start very light and video tape your form for critique here. To be honest, I just don't mess with them. I stick with chins and Rows.

 

[Silphonica]

Shrugging 710lbs for reps. My God.

http://www.youtube.com/watch?v=32LAyS8i9hM&list=UUnOqye32tPg2hwjjfROfpEg&index=6

This is guy is freakshow btw.

sleeps 3 hours a day. Trains 2:30am to 5:30 on weekdays. Plus tons of cardio on top of that.

Wtf is this shit.

 

[andycapps]

If you do try cleans, Start very light and video tape your form for critique here. To be honest, I just don't mess with them. I stick with chins and Rows.

We'll see how I'm feeling I guess tonight. I may allow my body time to get somewhat used to squats before throwing a pretty complex movement like cleans at it. I have a chinup bar as well so I'm good if I don't do them right away.

 

[Spiritreaver]

Shrugging 710lbs for reps. My God.

http://www.youtube.com/watch?v=32LAyS8i9hM&list=UUnOqye32tPg2hwjjfROfpEg&index=6

This is guy is freakshow btw.

sleeps 3 hours a day. Trains 2:30am to 5:30 on weekdays. Plus tons of cardio on top of that.

LMAO. As impressive as anything may be. Whenever I see videos like this it makes me glad I don't know this guy or lift at the same gym.

 

[CliqWriter]

It's been a while since I've checked in. 6 weeks in and I've gained 10 pounds. Successfully upped each max. Progress feels good man
Now: 6 foot. 164 pounds.
Hoping to pass 170 by march 18
And have my bench max as 270, squat at 360.

Gonna throw in some pictures soon.

 

[entremet]

LMAO. As impressive as anything may be. Whenever I see videos like this it makes me glad I don't know this guy or lift at the same gym.

Surprised you're not familiar with him. He's a bodybuilding.com regular--Pbateman2.

Kinda of an intense dude in general.

http://forum.bodybuilding.com/showthread.php?t=135924851&page=1

 

[andycapps]

Surprised you're not familiar with him. He's a bodybuilding.com regular--Pbateman2.

Kinda of an intense dude in general.

http://forum.bodybuilding.com/showthread.php?t=135924851&page=1

Ive been “cutting” for about 4 weeks now in prep for a big shoot on July 30 (second test shoot with Muscle and Fitness). In 4 weeks, I have dropped a little over 1.5lbs. That’s a perfect rate for me. Ive cut my calories just a tad:

Training days: 5,000cals
Rest days: 4500cals

Holy shit. I guess with as much as he works out, he's got to consume that much.

 

[fredrancour]

So I took everyone's advice and abandoned the running shoes during squats.

New squat video. What do you think?

One of my friends seems pretty adamant about advising against going so low in my squats, suggesting that it will lead to knee injuries. So far this is the most comfortable way to squat for me, but I still wonder if there's any basis for his argument.

P.S. Disregard the hobo socks.

Well in my bored-guy quest to verify stuff i found this:

Injury rates of elite competitive weightlifters on pubmed. "The injuries typical of elite weightlifters are primarily overuse injuries, not traumatic injuries compromising joint integrity. These injury pattems and rates are similar to those reported for other sports and activities."

Have not read the full text yet. since competitive weightlifters always squat deep, this pretty much shows that deep squats won't snap your shit if done with good form.


On an anecdotal level, I know no one who's damaged a knee squatting, and 4 people who've torn ACLs and such while running. Combined with all the NBA players whose knees I've seen explode, it really seems like running and changing directions is far more likely to give acute horrifying knee injuries than a deep squat.

 

[Veezy]

So I took everyone's advice and abandoned the running shoes during squats.

New squat video. What do you think?

One of my friends seems pretty adamant about advising against going so low in my squats, suggesting that it will lead to knee injuries. So far this is the most comfortable way to squat for me, but I still wonder if there's any basis for his argument.

P.S. Disregard the hobo socks.

I've got a study somewhere comparing deep squats to non deep squats, and basically the only thing that might occur is, over a LONG time, is pain the patella femoral joint and possible arthritis (similar to the pain developed in Eastern nations that do a lot of prayer fully squatting). However, the deeper squats to have extra activation of the hams/glutes.

 

[Spiritreaver]

Surprised you're not familiar with him. He's a bodybuilding.com regular--Pbateman2.

Kinda of an intense dude in general.

http://forum.bodybuilding.com/showthread.php?t=135924851&page=1

Ah, I don't go to that site other than to buy stuff from the store. I used to be somewhat a part of misc, but that was killing brain cells.

Even I have limits. I'm proud of what I do, goals I've made, seeing people do amazing things. But some people are just obnoxious about fitness.

 

[Noema]

Thanks for all the responses on the previous page. Today was Day 2 of GSLP. Numbers:

Overhead Press: 75 (99% sure. I forgot to write down this number) 2x5, 1x7
Deadlift: 185 1x5
Squat: 155 2x5, 1x8

I only did squat today because I was disappointed with it last time. I do plan on only doing it two times per week. Overall, a lot happier today. Although, I think I am going to have to convince my friend of this program.

Question: How accurate to GSLP is the write-up in the OP? I feel like what I saw on the other forums (in my previous post) added in some certain things (chins, curls).

I'm pretty sure you only squat 2 times per week on GSLP (usually Monday an Friday) with Deadlifts having their own dedicated day on Wednesday.

Other than that, good job. You seem to be getting the hang of the program. Keep adding weight to the bar every workout and your strength will skyrocket.

 

[entremet]

Ah, I don't go to that site other than to buy stuff from the store. I used to be somewhat a part of misc, but that was killing brain cells.

Even I have limits. I'm proud of what I do, goals I've made, seeing people do amazing things. But some people are just obnoxious about fitness.

Yeah. A lot chaff amongst the wheat there, but some cool people still post there.

 

[Noema]

I feel quite stupid about asking this but I'm very confused about the starting strength 5x5

* is my warm up set part of the 5x5? If not, do I do the same weight 5x5 after my warm up? I would be grateful if someone just gave me a quick idiots guide to 5x5 sets and whatnot. I read the OP but still confused.

Also sometimes I use the machines to mix things up a bit. Does the 5x5 rule apply when using the machines or are the rules different?

Starting Strength is not 5X5.

Starting strength doesn't use machines. Starting Strength is a barbell program.

Please refer to the OP for information on SS.

 

[Noema]

So I took everyone's advice and abandoned the running shoes during squats.

New squat video. What do you think?

One of my friends seems pretty adamant about advising against going so low in my squats, suggesting that it will lead to knee injuries. So far this is the most comfortable way to squat for me, but I still wonder if there's any basis for his argument.

P.S. Disregard the hobo socks.

They look good, but we can only see your legs. It'd be nice to watch a video from farther away.

 

[Chittagong]

I've got a study somewhere comparing deep squats to non deep squats, and basically the only thing that might occur is, over a LONG time, is pain the patella femoral joint and possible arthritis (similar to the pain developed in Eastern nations that do a lot of prayer fully squatting). However, the deeper squats to have extra activation of the hams/glutes.

I was working out at a really quiet gym (it was 5am in Beijing) and decided to do max deep bodyweight squats because my range is always my weakness in real squats. Because it was quiet I would notice that once I went below parallel I'd hear this crackle noise. I can't tell if it's muscular or knees because it did not hurt at all. But it did freak me out a bit because I have never trained in a gym so quiet and I'm not sure if it's something ominous.

 

[balddemon]

vanilla on performance whey is so damn good with milk. I might start drinking more than one shake a day because it's so good haha.

 

[PBY]

vanilla on performance whey is so damn good with milk. I might start drinking more than one shake a day because it's so good haha.

try with unsweetened coconut flavored almond milk

 

[Wolfe]

vanilla on performance whey is so damn good with milk. I might start drinking more than one shake a day because it's so good haha.

Dude that stuff makes me want to barf haha, way too strong of a flavor for me.

 

[jon bones]

I usually do what Rando suggested, however I always do 1 gram of protein per pound of body weight It's just easier to measure mentally when tracking your intake.

What program are you on? What are you are goals?

I'm not on a program, per se. I've always been slim (literally no fat on me) and I enjoy that quite a bit. I'm 5'6'' and weight about 120 lbs. I do want to put on a little muscle, and as I near my 30s I want to keep my health up. I lift 3 or 4 times a week, and do cardio 3 times a week. I have a giant sack of (delicious double rich chocolate) gold standard whey that I drink in the mornings / after work out / at night in addition to a fairly healthy diet. I think I'm doing well, but if you guys have any general tips to improve my efficiency I'm all ears. I'd like to be able to bench my weight easily, but besides that I have no quantifiable goals.

 

[grumble]

It's been a while since I've checked in. 6 weeks in and I've gained 10 pounds. Successfully upped each max. Progress feels good man
Now: 6 foot. 164 pounds.
Hoping to pass 170 by march 18
And have my bench max as 270, squat at 360.

Gonna throw in some pictures soon.

Those are some pretty strong numbers for your height/weight! Most guys need a few more pounds on them to get up there in reasonable time.

 

[ezrarh]

Does anybody here have experience with the Westside Barbell training method? My squat and deadlifts are at a high level for my bodyweight so I'm trying to decide what I want to do next. I'm still working on bringing my bench up to a non-laughable number but I'm trying to see if I can incorporate the Westside template for the lower body stuff while continuing linear progression for the bench. I'm currently microloading with the bench and it's helped me bring it back to near the level it was before I took a break from lifting and I think I'll be able to continue on it for a while but my squat/deadlift has gotten back up to speed relatively quick.

I could do 5/3/1 again (which I did for 6 months and it worked well for my lower body lifts) but I wanted to try something different.

 

[otapnam]

1. Place weights near your feet. Make sure the bench is close to you.
2. Lift weights as if you doing a deadlift and place them on your knees.
3. Takes a bit of practice, but "rock" your body so that you basically adjusted your position by 90% in reference to the bench. At this point, you should be on your back, your legs are still bent and off the ground, and the weights could still be touching your knees. When you get used to this, then you can use the momentum from "rocking" you body to get the DB into press position.
4. You can lower your legs now.

Pretty Much.

Sphinx,

Heres a video i found real quick, seems about right - http://www.youtube.com/watch?v=VmB1G1K7v94

you can also watch some other guys at your gym do it too before trying it yourself.

Your wrist wont give out if you start lower. Since youve never done this before, theres no shame in warming up with 25s or 30s. Just learn to do it properly without hurting yourself

 

[entremet]

I'm not on a program, per se. I've always been slim (literally no fat on me) and I enjoy that quite a bit. I'm 5'6'' and weight about 120 lbs. I do want to put on a little muscle, and as I near my 30s I want to keep my health up. I lift 3 or 4 times a week, and do cardio 3 times a week. I have a giant sack of (delicious double rich chocolate) gold standard whey that I drink in the mornings / after work out / at night in addition to a fairly healthy diet. I think I'm doing well, but if you guys have any general tips to improve my efficiency I'm all ears. I'd like to be able to bench my weight easily, but besides that I have no quantifiable goals.

If you follow one of the OP programs, preferably the full body routines, you should hit your goals very quickly and make some nice mass gains as novice due to noob gains.

Your frame reminds of this guy. He made great progress on a similar routine.

 

[theytookourjobz]

Does anybody here have experience with the Westside Barbell training method? My squat and deadlifts are at a high level for my bodyweight so I'm trying to decide what I want to do next. I'm still working on bringing my bench up to a non-laughable number but I'm trying to see if I can incorporate the Westside template for the lower body stuff while continuing linear progression for the bench. I'm currently microloading with the bench and it's helped me bring it back to near the level it was before I took a break from lifting and I think I'll be able to continue on it for a while but my squat/deadlift has gotten back up to speed relatively quick.

I could do 5/3/1 again (which I did for 6 months and it worked well for my lower body lifts) but I wanted to try something different.

If you've got access to bands and chains, by all means. I know guys who use dynamic effort to great success.

 

[sphinx]

Pretty Much.

Sphinx,

Heres a video i found real quick, seems about right - http://www.youtube.com/watch?v=VmB1G1K7v94

you can also watch some other guys at your gym do it too before trying it yourself.

Your wrist wont give out if you start lower. Since youve never done this before, theres no shame in warming up with 25s or 30s. Just learn to do it properly without hurting yourself

thanks (and you too, Szu) for the tips will give it a try.

EDIT: woah, that knee push, seemed pretty easy and he was using 50's, nice explanation.