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[Randolph Freelander]

With my back getting better and with me feeling better about lifting, I've also made the call to augment the 5x5 stronglifts program I was trying to follow since the summer. I found gains harder to make, particularly on bench and OHP, and my endurance was also suffering (like, even on warm-up sets, it was hard for me to push past 5 reps with lighter-than-working weight).

I'm trying to follow the general premise of the program -- exercises, splits, increments -- but I've backed down the weight (which I had regressed from anyway) and am doing 4x8 instead of 5x5. I'm hoping to find a better balance of volume and intensity.

 

[Psychotext]

Much less unpleasant massage session today. Even though she used a few much deeper techniques it felt like I was in significantly less pain overall.

Encouraging.

Going to have her do my legs as well as my back next week. I may regret that decision...

 

[ILoveBish]

Squats went well today, feel good about them now. I'm seeing more and more definition right now, and finally used my farmer handles, but for shrugs lol. Felt good. I feel pretty strong these days. 3s week is finished, 5s week is up next.

2017 goals:

Be more consistent

Get even stricter on going zero carb and fasting even more often

Do more vanity lifts, I'm keeping up with the big 4, time to mix it up on arms, shoulders, back, etc accessories wise

Get a better job

 

[Dusk Soldier]

With my back getting better and with me feeling better about lifting, I've also made the call to augment the 5x5 stronglifts program I was trying to follow since the summer. I found gains harder to make, particularly on bench and OHP, and my endurance was also suffering (like, even on warm-up sets, it was hard for me to push past 5 reps with lighter-than-working weight).

I'm trying to follow the general premise of the program -- exercises, splits, increments -- but I've backed down the weight (which I had regressed from anyway) and am doing 4x8 instead of 5x5. I'm hoping to find a better balance of volume and intensity.

If you're back is sore. Why not try variations where your back is supported like the Press Machine or the Chest Press Machine?

That's what the workout machines were originally designed for. To help people workout around their injuries.

 

[ACE 1991]

Random observation: bench press seems like one of those exercises that's super dependent on genetics (natural rom, etc.) compared to the other main compound lifts. Like everyone seems to be able to get their deadlift and squat to intermediate levels with consistency and good diet, but there are some people who will always struggle to get a two plate bench even after years of consistent lifting.

EDIT: I'm just now getting back into lifting, but getting past 205 for reps was always very hard.

 

[Psychotext]

Two plates... ha.

=/

 

[ViewtifulJC]

Well I'm down from 205 to 187 in two and a half months

but I ditched the low carb shit real fast lol. I just watch my calorie/sugar intake, exercise 6 times a week, and stock up on protein. Worked so far!

 

[Randolph Freelander]

If you're back is sore. Why not try variations where your back is supported like the Press Machine or the Chest Press Machine?

That's what the workout machines were originally designed for. To help people workout around their injuries.

I used machines initially, gradually reintroducing the barbell movements. Bench was the first to come back, then OHP, then squat, then bent-over rows. Deadlift is something I'm still trying to muster some courage to do.

 

[velociraptor]

Well I'm down from 205 to 187 in two and a half months

but I ditched the low carb shit real fast lol. I just watch my calorie/sugar intake, exercise 6 times a week, and stock up on protein. Worked so far!

The thing I really hate about low carb is how it causes me severe constipation. But yeah, it doesn't matter - as long as you watch your calories.

 

[MrToughPants]

Second week of rack pulls. Did 405/425/450x2 mid-shin, ~4 inches below knee, and my spine felt good. I followed that with BB RDL and DB SLDL.

 

[LookAtMeGo]

Goal for me this year is to a get a 6 pack by summer. Ive been doing alright putting on some size. I want to be able to maintain some size while shredding down a lot of fat. I dont think I am goin to try cutting until March though.

Also try and stop partying so much. It really get in the way of my workouts. Buuut being recently single after a reaally long time Im finding it a bit difficult.

 

[Dusk Soldier]

I used machines initially, gradually reintroducing the barbell movements. Bench was the first to come back, then OHP, then squat, then bent-over rows. Deadlift is something I'm still trying to muster some courage to do.

What's your workout routine like right now?

 

[Randolph Freelander]

What's your workout routine like right now?

All the stronglift movements are in, sans deadlift. Squat, bench, BBRs, OHP. Deadlift is the one that I'm less enthusiastic to reincorporate, and I'm sure a lot of that is due to the fact that I'm just not good at it and that could be related to the injuries in the first place. It's difficult for me to get down into position -- let alone initiate the pull -- without my back rounding. It's just something I have to work on. (I have a lifetime of not doing compound lifts to overcome, to say nothing of my posture.) I sometimes incorporate RDLs to try to work on movement patterns, at least.

Suffice it to say, I watch a lot of Alan Thrall's videos on lifts for pointers, and also consult a few other youtubers. In fact, a suggestion I first saw on Thrall's channel a couple of months ago for OHP finally clicked in my head (meaning: I remembered to do it) and I think it's helping out. I'll know for sure if I can actually make some real progress with it.

 

[Jacksinthe]

Much less unpleasant massage session today. Even though she used a few much deeper techniques it felt like I was in significantly less pain overall.

Encouraging.

I can get so much mileage out of this part HAHAHAHA!

 

[DivineRage002]

Objective for 2017, manage to do squats properly and clear the 315lbs barrier.

Currently at 255 and had lots of various issues with squats.

Back injuries, knee pain, shinbone pain, headaches, etc, but I think I'm getting there and might be able to improve.

 

[Psychotext]

I can get so much mileage out of this part HAHAHAHA!

Quiet you.

 

[Szu]

Much less unpleasant massage session today. Even though she used a few much deeper techniques it felt like I was in significantly less pain overall.

Encouraging.

Going to have her do my legs as well as my back next week. I may regret that decision...

This is how I imagine your next massage.

 

[Psychotext]

...only significantly sexier.

 

[Jacksinthe]

This is how I imagine your next massage.

...only significantly sexier.

Take me to your masseuse.

 

[Szu]

Take me to your masseuse.

Yeah, chances are she'll be unavailable, so you'll probably get a guy.

 

[Rimon-hanit]

Does anyone else have issues with Vitamin World CS, I am waiting for an order for over 2 weeks now, and I can't get a reply?

 

[Psychotext]

Take me to your masseuse.

I was referring to me.

 

[alternade]

Can anyone recommend a decent beginners weightlifting shoe? I've just been using some old Nikes but im moving gyms(Planet Fitness to EOS) and I don't want to be a laughing stock in the squat rack.

 

[mdsfx]

Jesus cardio at a gym lacking airflow sucks. I'm about to buy a USB fan to use on the treadmills/bikes. My heart rate is higher all around in there.

 

[Dusk Soldier]

All the stronglift movements are in, sans deadlift. Squat, bench, BBRs, OHP. Deadlift is the one that I'm less enthusiastic to reincorporate, and I'm sure a lot of that is due to the fact that I'm just not good at it and that could be related to the injuries in the first place. It's difficult for me to get down into position -- let alone initiate the pull -- without my back rounding. It's just something I have to work on. (I have a lifetime of not doing compound lifts to overcome, to say nothing of my posture.) I sometimes incorporate RDLs to try to work on movement patterns, at least.

Suffice it to say, I watch a lot of Alan Thrall's videos on lifts for pointers, and also consult a few other youtubers. In fact, a suggestion I first saw on Thrall's channel a couple of months ago for OHP finally clicked in my head (meaning: I remembered to do it) and I think it's helping out. I'll know for sure if I can actually make some real progress with it.

Stronglifts is typically for beginners. And what I mean by that is that the program starts you off using weights that are easy for you. And you build weight so gradually that most people can follow it for months without issues.

But once you get to challenging weights the program becomes very hard on your back. In your case, you've said that you've needed to deload already so it sounds like you've already hit challenging weights.

Almost every exercise in the strong lifts program stresses your lower back; It's very easy to overwork it training at that combined frequency and intensity.

Would really recommend swapping the upper body exercises for variations that support your back. Especially the barbell row.

Can anyone recommend a decent beginners weightlifting shoe? I've just been using some old Nikes but im moving gyms(Planet Fitness to EOS) and I don't want to be a laughing stock in the squat rack.

No ones going to make fun of your shoes. Don't stress it.

But for squatting your going to want to look for shoes that are flat, with a firm sole. Preferably something with friction. And with minimal cushioning on the inside. Boots, dress shoes, and skateboard shoes are your best bet. Skateboard shoes will probably stand out the least.

 

[Jacksinthe]

Yeah, chances are she'll be unavailable, so you'll probably get a guy.

I was referring to me.

Could be worse, though. I'll still go.

 

[Randolph Freelander]

Stronglifts is typically for beginners. And what I mean by that is that the program starts you off using weights that are easy for you. And you build weight so gradually that most people can follow it for months without issues.

But once you get to challenging weights the program becomes very hard on your back. In your case, you've said that you've needed to deload already so it sounds like you've already hit challenging weights.

Almost every exercise in the strong lifts program stresses your lower back; It's very easy to overwork it training at that combined frequency and intensity.

Would really recommend swapping the upper body exercises for variations that support your back. Especially the barbell row.

I appreciate the input, certainly. However, I'm very much still in the beginner phase. I've "worked out" for a while, but not very productively. When I got over myself and started this program over the summer, all but the bench were new exercises to me and I started with the bar. I shouldn't be at plateau stage for any of these exercises (my squat made it up to 145 lb 5rm [also my body weight], OHP only to 85, everything else was somewhere in between those numbers).

My real issue I believe is simply technique and mobility. Back position, stance, that sort of thing. [Real talk, none of these movements were natural to me. Air squats didn't even feel good. "Hinging at the hips," "loading the hamstrings," even "keeping a neutral spine" were not only foreign phrases but they weren't and still aren't natural for me to do.] Real early in the program, my hips were killing me. I narrowed my stance on squat, fixed that problem. Then with a little more advancement, my glutes were killing me, and I noticed I wasn't achieving depth (not getting down to parallel, just above). So I took a little weight off and went as deep as I could. Well, then the back problems started up. First the issue in the lat area, then the lower back. After a period of recovery, I noticed that going down deep on squats (well below parallel) was resulting in posterior pelvic tilt, which can lead to back issues. So I'm now working on achieving parallel, maybe going a bit below, but not all the way to the ground, and am trying to keep my back properly aligned while doing so. Along the way, I experimented with low bar versus high bar, but I think I'm just going to stick to high bar for now.

So, as I said, just working through a lot of technique things. At the same time, my OHP and bench weren't progressing too well, I was losing endurance, and I suspect that maybe even some of the other issues could be due to uneven gains. I'm hoping, not just on my own thoughts but based on information gathered, that a lean towards doing more volume will help me push through.

 

[Psychotext]

I still don't think I can hip hinge properly, despite spending a ridiculous amount of time on hip / glute / hamstring related exercises of late.

 

[BumRush]

Jesus cardio at a gym lacking airflow sucks. I'm about to buy a USB fan to use on the treadmills/bikes. My heart rate is higher all around in there.

PF? They don't have those massive fans by you?

 

[ExplodingKetchup]

What program should I follow next gaf? I'm done with Smolov in 2 weeks!

After Smolov, should I just stick to 3x5 for a while or do something else? I would consider myself to be at an intermediate level, having lifted for 1.5 yrs.

 

[Brolic Gaoler]

Anyone have 2017 gym goals? I'm trying to think of something but drawing a blank.

500+lb squat in competition.

400+lb bench in competition.

700+lb deadlift in competition.

 

[Randolph Freelander]

I still don't think I can hip hinge properly, despite spending a ridiculous amount of time on hip / glute / hamstring related exercises of late.

I'm convinced it's a movement pattern that goes against nature. But, seriously, it's a constant mental battle.

 

[Brolic Gaoler]

I'm convinced it's a movement pattern that goes against nature. But, seriously, it's a constant mental battle.

It's what you do to sit down to shit. It's definitely not against nature.

 

[BumRush]

500+lb squat in competition.

400+lb bench in competition.

700+lb deadlift in competition.

Can't wait for it dude.

Just for reference, if you don't mind...what were your PRs in the big 3 say, 3-ish years ago or when you started?

 

[mdsfx]

PF? They don't have those massive fans by you?

LA fitness. just some ceiling fans that dont do shit.

 

[BumRush]

LA fitness. just some ceiling fans that dont do shit.

Oh, damn, yeah that's an awful feeling.

 

[ILoveBish]

Good gym session, needed 145x5 on OHP, got 6x145. Feels really good to be lifting, I am almost positive I'm back to fully keto adapted, I have so much energy it's crazy.

Christmas party on Sunday, then Christmas party on the following Sunday, then new years the Sunday after. Going to be a doozy food wise.

 

[Psychotext]

Interesting article relating to a study on German Volume Training: http://suppversity.blogspot.co.uk/2016/12/gvt-too-much-volume-only-trunk-legs-and.html

 

[KillerBEA]

I appreciate the input, certainly. However, I'm very much still in the beginner phase. I've "worked out" for a while, but not very productively. When I got over myself and started this program over the summer, all but the bench were new exercises to me and I started with the bar. I shouldn't be at plateau stage for any of these exercises (my squat made it up to 145 lb 5rm [also my body weight], OHP only to 85, everything else was somewhere in between those numbers).

My real issue I believe is simply technique and mobility. Back position, stance, that sort of thing. [Real talk, none of these movements were natural to me. Air squats didn't even feel good. "Hinging at the hips," "loading the hamstrings," even "keeping a neutral spine" were not only foreign phrases but they weren't and still aren't natural for me to do.] Real early in the program, my hips were killing me. I narrowed my stance on squat, fixed that problem. Then with a little more advancement, my glutes were killing me, and I noticed I wasn't achieving depth (not getting down to parallel, just above). So I took a little weight off and went as deep as I could. Well, then the back problems started up. First the issue in the lat area, then the lower back. After a period of recovery, I noticed that going down deep on squats (well below parallel) was resulting in posterior pelvic tilt, which can lead to back issues. So I'm now working on achieving parallel, maybe going a bit below, but not all the way to the ground, and am trying to keep my back properly aligned while doing so. Along the way, I experimented with low bar versus high bar, but I think I'm just going to stick to high bar for now.

So, as I said, just working through a lot of technique things. At the same time, my OHP and bench weren't progressing too well, I was losing endurance, and I suspect that maybe even some of the other issues could be due to uneven gains. I'm hoping, not just on my own thoughts but based on information gathered, that a lean towards doing more volume will help me push through.

Try working on ankle mobility, if the ankles aren't mobile enough the low back compensates. Do some ankle and calf stretches.

https://www.youtube.com/watch?v=XISJxsccN1E

What program should I follow next gaf? I'm done with Smolov in 2 weeks!

After Smolov, should I just stick to 3x5 for a while or do something else? I would consider myself to be at an intermediate level, having lifted for 1.5 yrs.

Smolov is pretty high frequency squatting so sticking to high frequency squatting would be best for now. Texas Method, Cowboy Method, and Super Squats all contain 3 times per week squatting. Texas method and Super Squats is 3 times per week Back Squat, Cowboy is 2 times a week Back Squat and 1 time per week Front Squat. Probably would recommend the TExas Method as it's more of a template as opposed to a cookie cutter program

 

[Dead Prince]

Did some ohp. Working on correcting form lately. Think I managed on this.

 

[Randolph Freelander]

Try working on ankle mobility, if the ankles aren't mobile enough the low back compensates. Do some ankle and calf stretches.

https://www.youtube.com/watch?v=XISJxsccN1E

You know what, I've seen a lot about ankles, I've probably even seen Omar's video on it before, but I've never worked on them. Thanks for the reminder.

 

[Psychotext]

I'd suggest it's actually worth testing your mobility before spending any time doing the exercises etc. Your problems could very well lie elsewhere.

Example: https://www.youtube.com/watch?v=2KgdL5exuqo

and https://breakingmuscle.com/learn/fix-your-weak-foundation-your-ankles

 

[Randolph Freelander]

I'd suggest it's actually worth testing your mobility before spending any time doing the exercises etc. Your problems could very well lie elsewhere.

Example: https://www.youtube.com/watch?v=2KgdL5exuqo

and https://breakingmuscle.com/learn/fix-your-weak-foundation-your-ankles

Well, just using the 5" wall test, I need to work on some ankles. I think I'm 3" away when my heel comes off the ground.

 

[Brolic Gaoler]

Can't wait for it dude.

Just for reference, if you don't mind...what were your PRs in the big 3 say, 3-ish years ago or when you started?

Couldn't tell ya. And I started in 2009. To be honest, lifts in competition are way different than in the gym.

I can tell you in the last 3 years my progress has been incredibly slow.

 

[Psychotext]

lol, using hook grip for my final deadlift set. First rep, POP..... POP.

They're fine, but it was not the sort of noise I want my thumbs making.

 

[Dead Prince]

lol, using hook grip for my final deadlift set. First rep, POP..... POP.

They're fine, but it was not the sort of noise I want my thumbs making.

at least you still have your thumbs!

 

[Psychotext]

Holy shit bros... if you're planning on getting drunk rather than fat, don't drink Sloe Gin. Seriously high in calories.

 

[alternade]

After talking to my coach, he agrees that its time to bulk. What are some foods that wont make me looks like the Michelin Man and get me to 3500 calories?

 

[mdsfx]

After talking to my coach, he agrees that its time to bulk. What are some foods that wont make me looks like the Michelin Man and get me to 3500 calories?

For simplicity sake, you can just focus on keeping protein and fat the same as they are now (assuming you get the roughly 0.8g/pound bodyweight of protein), getting extra calories from more carbs. You'll only become Michelin Man if you overshoot your increase in calories for an extended period of time. Just keep checking your weight to see how you're progressing.

Why take my advice? No idea. I weigh a buck fifty.

 

[Psychotext]

Why take my advice? No idea. I weigh a buck fifty.

Lardarse.