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Post by aparrish on Jul 20, 2017 10:43:23 GMT -5
Thursday July 20, 2017
Stronglifts B
Squat: 270: 3X5 225: 1X5
My groin has been getting sore after the first set so I didn't do all 5 of 5. The squatting every workout with Stronglifts might be contributing to the pain so I'm going to skip squats next workout and then do some light squats for the next week to give my "nether joints" a break.
Any thoughts on this? Could it be my form or is it probably overuse?
O.H.P.: 115:5/5/5/4/3
Deadlift: 135: 1X5 225: 1X5 285: 1X5 315: 1X3
I'm really enjoying the progress that I'm feeling in my deadlift. My lift-off feels great but the second half is weaker, would good mornings and Romanian deadlifts help with this? (My word choice might be wrong, but you get the idea).
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Post by Cormac on Jul 20, 2017 15:13:58 GMT -5
Regarding your injury after squatting it could be technique or overuse, i'd need to see some footage to know for sure. I will say this though, the volume of main lifts can be hard on the body specifically from programs like strong lifts, rippetoe method,sheiko etc. It's all about finding how much volume you need to make progress and how much volume your body can handle. As regards the deadlift once again I would need to see footage to say with absolute certainty if it's a technical problem or not. I have found that deadlift variations can help you become stronger in various spots in the lift but you need to keep the variations specific. Block pulls, low rack pulls, deficit deadlift, stiff leg deadlift, snatch grip deadlifts,and sumo deadlifts are all good choices because they are mechanically similar to a competition deadlift (assuming you pull conventional). Although good mornings are a good exercise, they are not a wise exercise selection for you right now as you are still trying to become proficient in the core lifts and there is a level of technical proficiency required to perform these correctly.
Looking at your posts you seem to be progressing at a very impressive rate. For a man as tall as yourself I think your squat numbers are brilliant. I'd probably like to see you work up to a top set of 5 in the deadlift each week as opposed to 3 and have you add 2,5/5lb per session but of course training has to fit your personal style and remain fun so this is just a suggestion. Keep up the great work =)
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Post by aparrish on Jul 20, 2017 23:40:21 GMT -5
Thank you for your response and the encouragement. I will post some videos the next time I do squats and deadlifts. Squats will be after a few days of rest, deadlifts should be next Monday or Tuesday. I do pull conventional.
I will add some of those exercises after I get some feedback to see whether it's form or a weak spot and I will work up to a top set of 5. A heavier 3 has been a guilty pleasure of mine, thanks for keeping me honest. Honestly, seeing 3 plates on the bar has been rewarding but I'll wait until I work up to a set of 5 at 315.
I've been increasing my caloric intake slowly each week so that's been helping a lot.
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Post by aparrish on Jul 24, 2017 12:42:07 GMT -5
Saturday July 22
Stronglifts A
Squat: I'm giving my joints a break so I didn't squat.
Bench: 155@5X5
Row: 115@5X5
DB Fly/ EZ bar curl/ Farmer Carrier Circuit
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Post by aparrish on Jul 24, 2017 12:44:27 GMT -5
Monday July 24
Stronglifts A
Squat: 225@3X5 (still taking it easy)
O.H.P.: 115@5/5/5/5/4 (almost got the last rep!)
Deadlift:
135X5 225X5 290X5
Lat Pull down: 60@3X8
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Post by aparrish on Jul 26, 2017 10:33:43 GMT -5
Wednesday July 26
Stronglifts B
Squats: 235@3X5 *My groin is still getting sore after the first couple sets. I have been working out where I do not know anyone so I'll post a video whenever I get back to my normal gym.
Bench: 160@5X5 *I've been using a wider grip and it has made things a lot better.
BB Row: 120@5/5/5/5/4
Curl: 75@5/5/5/4
DB Fly/ Lat Raise/ Farmer Carry Circuit: 3 sets
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Post by Ryan on Jul 26, 2017 10:42:55 GMT -5
Wednesday July 26 Stronglifts B Squats: 235@3X5 *My groin is still getting sore after the first couple sets. I have been working out where I do not know anyone so I'll post a video whenever I get back to my normal gym. Bench: 160@5X5 *I've been using a wider grip and it has made things a lot better. BB Row: 120@5/5/5/5/4 Curl: 75@5/5/5/4 DB Fly/ Lat Raise/ Farmer Carry Circuit: 3 sets Video sooner than later so that you dont develop any bad habits.
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Post by aparrish on Jul 26, 2017 11:49:06 GMT -5
I'm not going to squat Friday since I won't be able to video until the beginning of next week. Friday is my O.H.P. and deadlift day,what should I replace my squat with?
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Post by Ryan on Jul 26, 2017 22:12:58 GMT -5
Don't replace it. One session missed or added won't make an impact. Being a relative novice, youre going to benefit from the cumulative effects of multiple training sessions over time so if your option is to miss one session in the interest of preventing forming bad habits, then that's a good trade off.
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Post by aparrish on Jul 28, 2017 13:49:58 GMT -5
Friday July 28
Stronglifts B
Deadlift:
135: 1X5 235: 1X5 295: 1X5
O.H.P.: 120@5X5
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Post by aparrish on Jul 31, 2017 12:14:17 GMT -5
Stringliffs A
Bench: 165@5X5
Row: 120@5X5
EZ Bar Curl: 75@5/5/5/5/4
Circuit Consisting of DB Flyes(30s), Rope Pull down (50), and farmer walk (75s). 3 sets.
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Post by aparrish on Aug 2, 2017 15:41:03 GMT -5
Stronglifts B
O.H.P.:
125: 5/5/3 115: 1X3 95: 5
Deadlift:
125: 1X5 225: 1X5 255: 1X5 300: 1X5
Lat Pull Down: 50@3X10
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Post by aparrish on Aug 7, 2017 16:37:44 GMT -5
August 4, 2017
Stronglifts A
Bench Press: 170: 5/5/5/5/4
Upright Row: 125: 5/5/5/5/4
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Post by aparrish on Aug 7, 2017 16:39:57 GMT -5
August 7, 2017
Stronglifts B
O.H.P.: 125: 5/5/5/3 95: 1X4
Deadlift: 135: 1X5 225: 1X5 275: 1X3 305: 1X5
Trap-3 Raise: 3 sets of 12
Dumbbell Bent Over Row: 3 sets of 10
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Post by aparrish on Aug 11, 2017 15:09:47 GMT -5
Wednesday August 11, 2017
Stronglifts A
Bench: 170: 5/5/5/5/4
Row: 125: 5X5
Close Grip Bench: 135: 3X8
EZ Barl Curl: 80: 3X5
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Post by aparrish on Aug 11, 2017 15:11:54 GMT -5
Friday August 11, 2017
Stronglifts B
O.H.P.: 125:5/5/3 105: 5/5
Deadlift: 135: 1X5 225: 1X5 275: 1X3 310: 1X5
Farmer Carries: 75 lb dumbbells each hand, approx 30 yards.
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Post by aparrish on Aug 11, 2017 15:19:28 GMT -5
Progress update:
My workout partner will be joining me starting next week so he'll be able to video my squat then. Classes begin the week after that so we will be working out together Monday, Wednesday, and Friday mornings.
My bench has stalled for the secobd time. This time the stall is 5 lbs lower than the previous stall (170 compared to 175) I've been eating close to 3000 calories a day and don't know how to put more food in my body so i don't know what the deal is.
The deadlift, however, is progressing great.
My minor frustration with bench press is giving me more motivation to push through rather than quit. I just want to do what I need to improve. Would it help to include my daily diet?
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Post by Cormac on Aug 14, 2017 14:17:15 GMT -5
Welcome to the dilemma that is the Bench Press. For myself and many others easily the most frustrating lift. The best advice I can give is to not obsess over this, your squat and deadlift are getting better every week. You could also drop your set and rep scheme to 4 x 4 too push past this current barrier and keep the current progression alive. Pretty much at all times in your training life there will be one lift that is a laggard. Gaining weight will of course help, so you could try adding a table spoon of olive oil to your protein shakes every day to sneak in some extra calories.
So in summary, look at the positives, Deadlift and Squat are getting consistently stronger.
Try slightly alter the set and rep scheme to 4 x 4 or 3 x 5 instead of 5 x 5. This will allow you to keep increasing the weight.
Adding body mass is great for increasing bench strength. But depending on the way your built it may have it's limitations. I went from 185 too 200lb and my bench only marginally improved but my other lifts improved at a fair greater rate.
You could throw in 2-3 sets of close grip bench after your regular grip sets too increase tricep strength and mass, this may help push your bench a little futher. 2 x 8-10 should suffice, don't go too crazy with volume here.
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Post by osu122975 on Aug 16, 2017 3:16:09 GMT -5
if squat and pull are getting better don't change what you're doing.
as for the bench don't waste time doing multiple work sets. work up to one heavy set of 5.
based on your last bench workout - start your next one by working up to 175x5 then add 5lbs to that the following week until you get to a weight you can't get for 5. don't do a bunch of warmup volume - just do enough so that you aren't wasting energy. one top set will do wonders for your bench.
for strength, intensity always tops volume.
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Post by aparrish on Oct 4, 2017 13:16:56 GMT -5
Hey everybody!
I haven't been able to update my training log since school started back in August. I'm in year 2 of my Masters program and crazy busy, but I have managed to lift 3 days a week consistently. Also, my workout partner is back with me since he started school as well.
Anyways, we maxed out Monday and today (Wednesday) and I was very happy with my lifts. My bench is still at 225, although it is a lot cleaner than it has been. I missed a 230 attempt just barely. My deadlift was a solid 390 and my squat was 385.
I have been altering Stronglifts 5X5 so much so that it isn't Stronglifts 5X5 anymore. Should I keep doing what I'm doing or start looking at some intermediate programs, maybe 5/3/1? Possibly something with more bench work since it isn't progressing hardly at all?
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Post by Ryan on Oct 4, 2017 13:37:31 GMT -5
You're not an intermediate yet. Pick one program, stick with it (linear progression is best at your stage) and eat. Keep doing it until the linear gains stop, then let's talk ;-)
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Post by osu122975 on Oct 4, 2017 16:10:41 GMT -5
Find a baseline and stick with it. A lot of progress is made paying close attention to how that baseline feels and moves each week. Don't just keep track of numbers, keep track of how the weight moved and how it felt. Take video of your lifts for technical correction and speed of the lift to determine how it went. Have a journal to write it all down, including what you ate and how you slept.
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Post by Cormac on Oct 5, 2017 14:05:03 GMT -5
Hey everybody! I haven't been able to update my training log since school started back in August. I'm in year 2 of my Masters program and crazy busy, but I have managed to lift 3 days a week consistently. Also, my workout partner is back with me since he started school as well. Anyways, we maxed out Monday and today (Wednesday) and I was very happy with my lifts. My bench is still at 225, although it is a lot cleaner than it has been. I missed a 230 attempt just barely. My deadlift was a solid 390 and my squat was 385. I have been altering Stronglifts 5X5 so much so that it isn't Stronglifts 5X5 anymore. Should I keep doing what I'm doing or start looking at some intermediate programs, maybe 5/3/1? Possibly something with more bench work since it isn't progressing hardly at all? If your still making progress with 5 x 5 i would suggest to squeeze out every ounce of potential out of it. Perhaps your bench is starting to stall out a little bit as is common with these programs. You can make some small alterations to keep making progress with this though. I'd suggest taking 70% of your max bench, 225 is max 70% is 157.5 and do the following 157.5 - 2 x 5 + 1 x as many reps as possible. From there increase the weight 2.5lb every week and your bench will blow up. Keep is simple for now my friend and don't try to deviate from basic beginner programs to soon as you have so much still to gain from straight linear progression. Remember reps build strength too. So if your rep strength is getting stronger your max will rise too.
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Post by aparrish on Oct 6, 2017 15:59:01 GMT -5
Thanks for the advice, I'll keep on pushing with 5X5. Today I did:
Squat: 270 @ 5X5
Bench: 155 @ 2X5 + 1 AMRAP (14 reps) I was expecting to push out around 8 reps, but really surprised myself with 14. I can only increase 5 pounds at a time, the gym I go to has no smaller than 2.5 plates. Cormac, so next week I will do 160 - 2 X5 + 1 AMRAP? And do I do that for every bench day, increasing every week?
Barbell Rows: 125 @ 5X5
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Post by Cormac on Oct 9, 2017 14:00:07 GMT -5
Thanks for the advice, I'll keep on pushing with 5X5. Today I did: Squat: 270 @ 5X5 Bench: 155 @ 2X5 + 1 AMRAP (14 reps) I was expecting to push out around 8 reps, but really surprised myself with 14. I can only increase 5 pounds at a time, the gym I go to has no smaller than 2.5 plates. Cormac, so next week I will do 160 - 2 X5 + 1 AMRAP? And do I do that for every bench day, increasing every week? Barbell Rows: 125 @ 5X5 Thank you for following my advice, I really think this little change is going to have a massive effect on your bench strength. So what I think the best course of action is as follows cycle 1 week 1 - 155 - 2 x 5 , 155 x 14 week 2 - 160 2 x 5 , 160 x amrap week 3 -165 week 4 -170 week 5 -175 week 6 - 180 after cycle 1 is complete you reset to week 2 of cycle 1 and continue from there. cycle 2 wk 1 - 160 - 2 x 5, 1 x amrap wk 2 - 165 wk 3 - 170 wk 4 - 175 wk 5 - 180 wk 6 - 185 Essentially each cycle your heaviest week increases 5 pounds and you start the newest cycle 5 pounds heavier than your previous cycle. Trust me on this your bench will get a lot stronger. I have been following something very similar and it has helped me achieve 195 x 9 and 215 x 5 which are both pr's for me and i'm a terrible bencher. These aren't necessarily good numbers but for me it's breaking major new ground.
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