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Definitely follow advice to keep the head in a neutral position. Do be looking forward when the rest of you is pointing at an angle - keep it all straight.
got a bit of lower back pain today, must be from the squats I guess. I'm going to try to concentrate on my breathing, so big gulp of air at the, brace like i'm about to be punched in the stomach and keep that for the whole squat.
head up , and not squat so deep. hope it works as the rest of stronglifts is going grand but this is pissing me off!
got a bit of lower back pain today, must be from the squats I guess
Probably your lower back rounding out at depth. The change in disc angle under heavy load is a good way to damage your discs.
That's why it's important to only squat to a depth at which [b][u]you[/u][/b] can maintain a neutral spine.
Is anyone familiar with Romanian deadlifts? I had a small hamstring tear a month or so back and a physio recommended strengthening as the best rehab, using this exercise in particular.
Not sure if I'm doing them right (just using a 10 or 20 kg dumbell), and a lot of the youtube fitness spanners seem to conflate them with stiff-legged deadlifts.
Can anyone suggest a helpful phrase for visualising the movement? - basically need to understand the arse trajectory.
[quote=Garry_Lager ]Is anyone familiar with Romanian deadlifts? I had a small hamstring tear a month or so back and a physio recommended strengthening as the best rehab, using this exercise in particular.
Not sure if I'm doing them right (just using a 10 or 20 kg dumbell), and a lot of the youtube fitness spanners seem to conflate them with stiff-legged deadlifts.
Can anyone suggest a helpful phrase for visualising the movement? - basically need to understand the arse trajectory.
Yes, very familiar. Do them a lot!
Hold the bar (I prefer a bar) at hip height.
Slowly lower the bar keeping it in contact with your legs, keeping your chin and chest up and push your bum back
As the bar gets below the knees you should feel the hamstring tension
At that point extend back to an upright position and repeat
"butt back" and "hammy tension" are the two things my coaches shout at me the most during the movement
Edit: good synopsis https://www.bodybuilding.com/exercises/romanian-deadlift
Thanks Boardinbob - v helpful. Can see that I've been bending my legs way too much compared to that video in the link.
Romanian / semi-straight deadlift are the same thing essentially.
Your truly demoing....
Footflaps how often do you deadlift do you do the romanians on the same day?
Held my breath and tensed my glutes and stomach during squats today. That felt with not going quite as low felt alot better. Much more solid and actually easier. Cheers for the advice all
Footflaps how often do you deadlift do you do the romanians on the same day?
I've actually dropped RD from my current program and just try and deadlift once a week. Really just in maintenance mode for Squat and deadlift as I'm mainly concentrating on gymnastic strength training now. I'm often quite tired when I DL, so don't get anywhere close to PBs, but just want to keep some lower back strength whilst I'm not strong enough to Planche etc....
Right, I'm finished on Stronglifts (for now, at least). At around 90kg bodyweight, I've gone from zero up to a 135kg squat (5RM) and a 170kg deadlift (1RM). Having never lifted weights before, I'm really pleased with the progress I've made. Upper body is miles behind though.
I've switched onto the Madcow programme; monday is volume day, wednesday is a recovery day (albeit with 4x5 on deadlifts), and friday is intensity day. It's a much reduced volume when compared to Stronglifts, and I'm a bit worried I'm going to take a backwards step. But I'll stick with it for now and see where i end up.
@Duffer
That's great progress! Were you a novice to weight training, or did you already have some background in it?
Thanks!
I should clarify; I was on the programme for just over a year. I was also not very well disciplined (work or life often gets in the way) so it's not unusual for me to miss a week. I also didn't necessarily follow the progress/stall/deload process as strictly as I might.
That said, I'm pretty pleased with my progress. I'd never really weight trained before, although I've been running and singlespeeding for years, so at least had some base level of fitness.
That's great work Duffer! Where did you get to on bench and overhead press?
I'm following my own program to work around my various injuries and it seems to be going well. So much technique to get right though!
Settling nicely into low bar squat, getting full depth without rounding of the back (which I couldn't with high bar due to limited ankle mobility). Bench and overhead press progressing. Deadlift on hold until SI joint is happier - so deadlift day is replaced with other back, pulling, and core work.
Did anyone ever try the Fierce Five program? My gym stuff is a bit rudderless at the moment and I was thinking of trying this come January.
Where did you get to on bench and overhead press?
Terrible, I'm afraid. A long way behind where I am with the other lifts. 70kg ish on the bench, and 50 on the OHP.
No excuses here, just poor discipline; these are always the first to get skipped (bench more so than OHP) if I'm short of time, or if the gym is busy and I can't get a bench. Consequently I struggle on them, fail to make progress, and don't enjoy them. So I've had a bit of a negative feedback loop going on. It's something I'm going to look to work on more next year.
I've never heard of Feirce Five; let us know how you get on!
Will do, I picked it up from earlier in this thread. After reading about it compared to 5x5 it sounds like something I'll stick with a bit more. Thinking 3 or 4 months and see how I get on. Currently bench is 85kg, deadlift 110kg and squat a paltry 50kg. Totally neglected squatting as I've never felt comfortable with it but have went back to an empty bar and gradually adding weight.
Hi all, stronglifts progressing nicely and just get back up to where I was before Christmas as I took a week off. I'm starting to think about early March and really preparing for the biking season.
I think I'd like to reduce the squats around then and go over to more deadlifting and perhaps clean and jerk type stuff, whilst maintaining a reasonable squat. any ideas for a routine 3 times a week until around May when the snow has melted here?
I think I'd like to reduce the squats around then and go over to more deadlifting and perhaps clean and jerk type stuff, whilst maintaining a reasonable squat. any ideas for a routine 3 times a week until around May when the snow has melted here?
I'd chose squat over deadlift (Dan John - 'if in doubt, squat'). Squat also has more carry over to cycling being quad dominant (at least until you get below parallel).
If you want to add in C&J, then best to split them up and order them: Cleans then Squats then Jerks. I used to do 5x5 Cleans, 5x5 Squat super-setted with box jumps, then 5x5 Jerks when I was being coached for OLs.
Cheers, I just thought that from previous experience, lf squatting a lot and moving to bike season, my rides really suffer if I have squatted the day before. Perhaps deadlifts when i actually start riding again
lf squatting a lot and moving to bike season, my rides really suffer if I have squatted the day before.
You certainly can't do max effort on both. All depends on what you want to focus on. Joe Friel (Mountain Bikers Training Bible) recommends weights in the off season and tapering them off completely before the race season. You could just do one squat session a week at say 70% of what you previously did to maintain familiarity etc.
Just watching a bit of World's Strongest Man; I wonder how many of those guys are clean from drugs... I gather they're not tested.
All doped to the eyeballs. Steroid use is endemic in most average gyms now.
Long break over the winter so backed off. Squatting just under body weight to start. Aim is to get to 1x, 1.5x, 2x body weight for bench, squat and deadlift this year! Let’s do it!
Just starting a mate on 5x5 this morning, he has apparently gained nearly 2st over the Christmas period 😯
I intend to make the bloater pay 😆
2st! Does his Christmas period,like the supermarkets etc start in September?
One of my new year resolutions is to get my waist back under control (38.5" on 1st January!). The other is to learn a proper gymnastic handstand (totally straight body, pointed toes etc), [url= http://www.garagegymgirl.com/handstand-course/handstand-course-introduction/ ]12 week course[/url] starts on the 13th.....
I've just started this today as I wanted a new challenge. I have always been doing weights back to my uni rugby days so not too big a shock. Can I ask if anyone uses a belt for the row and squat sets?
Can I ask if anyone uses a belt for the row and squat sets?
Never used a belt weight lifting as never felt the need....
Used a belt when younger...not since I turned 30 though (i'm 40 now)...if going for a PB then use one, for normal lifting focus on breathing correctly and bracing your core by keeping your back straight and tensing your abs...you'll get far stronger in the long run.
Also re. head position in squats, I used to look at the crease where the wall joins the ceiling...nice position, not so high that I was craning my neck up and not looking down which often leads to leaning forwards and straining the lower back.
Squats vs deadlfts?... Personal choice, I stopped squats when I started cycling regularly, I have naturally big legs and I was out of kilter....cycling and the leg involvement from deadlifts has been enough to keep them big and not over power my upper body...others will differ obviously.
Start using dips and chins/pullups....you'd be gobsmacked how many big gym bunnies can lift 200kg but can't chin themselves or do a set of dips....my bench also lagged behind my squat and deadlift until I started upper body sessions with those two movements...they compliment each other and my bench then came on at an astonishing rate (faster than when I first started lifting which is almost unheard of)....in my advancing years I can be in and out of the gym in less than an hour and complete a full body workout of chins, dips, deadlifts, bench and shoulder press...don't even bother with arms anymore as they get a good workout from the pushing and pulling exercises just listed....I'm in the gym just once a week and look better than I did 20yrs ago, once you find what works for you it's easy.
Started stronglifts couple of months before Christmas but didn't really go gym over December/Christmas period so lowered all the weights and started fresh in new year. Currently deadlift 115kg, squat 65kg, ohp 40kg, row 60kg and bench 65kg. Think it will be slow progress as some weeks I can only go to twice a week at the most. Anyone had any success with two sessions a week ?
I think you'd be better off doing a different or adapted program no?
I don't use a belt or straps/gloves or mixed grip and can 1rm 160kg at 61kg bodyweight, in fact if i was prepared to really push it i think 170g is now possible.
My squats are pathetic in comparison 90kg for 10 on a good day 1rm is only about 110kg.
I do dips instead of bench and can dip 10 below parallel with 30kg.
I've been training for 3 years.
As for how often you need to train is an impossible question to answer because some folk think they are training hard and are nowhere near so can train more often.
I believe with the right programe/intensity you could get strong/fit training once every 5 days.
Think it will be slow progress as some weeks I can only go to twice a week at the most. Anyone had any success with two sessions a week ?
Shouldn't be a problem. I know people who only do power lifting (squat, bench, deadlift) once a week with good results.
Thanks. I will stick to stronglifts 2x a week + bike 2/3x a week and see how it goes. I’m happy with slow progress as long as there is some progress:)
Yesterday I did my first session after 8 weeks off due to illness so it's quite nice being sore today.
Had to drop 10KG from squat and DL but weirdly not on OHP. Gym was weirdly empty as well. Thought it'd be full of new year resolutioners.
kuman...twice a week is more than enough for the big compound lifts.
Remember you're not building strength or muscle in the gym, you're creating micro tears in the muscle which is the stimulus for your body to repair the muscles stronger/bigger/better than before...i'd rather train once a week (hard) and then eat well and rest well than train 3x week and have to worry about fatigue, injury etc
Loads of people squat, bench and deadlift once a week and then focus on other stability/core exercises and accessory muscle groups in their other sessions that week.
I only squat and DL once a week but a tend to split Squatting, DL, OHP and Bench into separate workouts
eg:
Mon
Squat
Pulldowns
Tues
DL
Row
Thurs
Bench
Farmers walk
Lunge
Fri
OHP
Close Grip Bench
Plate Raises
Some arm work because #flexfriday
I'll chuck in some core work, foam rolling etc as and when needed.
I'm having a very gentle restart after being ill in early Dec and then Xmas break. Plan to ramp up to my previous working weights over the four weeks of January and then continue with my 5x5 inspired routine (squats, bench, overhead press, barbell rows, minus deadlifts, plus accessories and core stuff; three sessions per week). Progress through injury avoidance is the 2018 goal!
Right. Since I'm now working at home again I've made a snap decision, going back to the gym. As previously said I want to try 3x10/12 instead of 5x5, but finding an app as clear and simple as the Stronglifts one isn't easy. So I've set it to lower weights, 3x5 and I'm doubling reps. So I'll do 3x10 and if I fail and do 8 I'll record 4.
Also adding in dips and pull ups as additional, cos I'm ashamed I cannot do more than 5 pull ups.
3x10 really does feel completely different to 5x5 and, it has to be said, more satisfying.
A deadhang pullup is a rare beast, just like squats you need full range of motion, in fact as soon as you can do 10 deadhang i recommmend then pulling up higher until the bar comes to your waist, this would equate to more strength progress than just doing more reps.
in fact as soon as you can do 10 deadhang i recommmend then pulling up higher until the bar comes to your waist
That's massively more difficult! Known to climbers as a mantle, I've never been able to do it without either a jump or a wall and a lot of struggling and elbows.
Just had to return a 42" chest jacket for a 44" on account of my big guns, according to the shop assistant 8O. It's not too big in the chest either. And I'll have to get the waist taken in.
Ran into my first limit on completing 5x5 with bench and overhead press a week or so ago, so I'm adapting those to 2-3 rep sets with increasing weight and then following with three sets of 8 reps at lower weight. Been reading up on 5, 3, 1 - think I might give that a go once squats and deadlifts stop progressing with my 5x5 approach (doing 5x5 on both, once a week on separate days, adding 2.5kg a week).
Feeling happier lifting without a belt at the moment. Doing more warming up and mobility work before the main lifts and quite a lot of secondary and then accessory exercise afterwards - quite lengthy sessions!
I thought the way the program went was:
- Increase weight until you can't do 5x5 for an exercise.
- If you fail 5x5 3 times then deload 10%
- When you fail to make progress after a deload (some say after 3 deloads) switch to 3x5.
- When you fail to make progress on 3x5 you switch to 1x5.
That's my understanding anyway.
Failed OHP, bench and squat last week.
I set a deadlift goal this year for a 1 rep max which I'm supposed to hit on my next workout for 1x5. Progression on this program when followed regularly has been insane. It's my 6th week this year and it's really paying dividends! However, I'm taking it a bit easy this week and focusing on getting some rides in now it's getting warmer. The gym is fun, but I'm starting to forget why I started weightlifting in the first place! Anyone else in that camp?
like TOTZ yeah. I've reached a level that I am very happy with , spring is coming so I'm going to adapt it and probably train twice a week , maintaining the gains I have made. Make more time and most importantly be fresh for cycling, which is why I started it in the first place.
Anyone else squatting twice a week, feel like its affecting there cycling? I back squat on a Monday and front squat on a Wednesday, even by Saturday my legs are sore when I go for a ride.
Are you dieting?
I was, and yes it did. When I got up to a proper effort in terms of weight, about 1xBW at the time, it left me tired. I think you need to dial back the intensity of your riding (but increase volume) or you're doing too much.
I've given up for the winter as I'm trying to lose weight and I think circuits are going to be better. May go back to 5x5 for the summer though to get some intensity if I've managed to lose a few more kg.
The O/H press gives me the most issues as I feel my back strain, so have thought of sitting or using a belt but aware it's not proper form.
if you are doing stronglifts and following the app damn right it will affect your cycling! perhaps it is time to jiggle the routine a little as we move towards spring
Yes dieting, eating around 1800 kcals, at 12 stone, 5ft8, so not drastic. I'm squatting 10kg over bodyweight for back squats. I'm considering changing to squats just once a week now I'll hopefully be riding more as the nights get lighter and the weather hopefully gets better.
Do you think dropping the weight and moving to 12 reps with strict form, instead of 5 help at all?
I'm also not doing Stronglifts, I'm running Fierce 5, its quite similar though. I have gone from 3 workouts a week over winter, to 2 workouts a week and started cycling again.
I tried that - it didn't make any difference. Still got tired. What's your actual aim here? Weight loss? Or putting up bigger numbers?
I wanted to build some muscle through the winter, I managed to get stronger and loose some fat. I'd now be quite happy to loose a bit more weight and stay at these numbers until next winter, where I'd hope to build on my strength / muscle again.
If you squat twice a week then strength sets of 5 x 5 reps and the other day 20 reps grinder sets, these are mental toughening sets where you get a weight you would normally do 10 and grind out 20 resting with the weight active as long as needed, not as taxing on the cns as 5x5, but very tough to do.
You will see serious results doing these as squats are more about mental toughness, thats why few folk do them.
Ass to grass or they ain't real squats.
I was doing the starting strength 3x5 programme but at 52 had to dial things back to twice a week, I found squatting heavy twice a week left my legs constantly tired so I would squat light on a Monday (1xBW), then heavy toward the end of the week (1.3xBW) as I work weekends and could rest my legs.
Given up now due to a rotator cuff injury.
Last year I found that my combination of reasonable strength, plus various old injuries (some limiting mobility on squats) and weak points, nearing 40, and having quite a determined attitude meant that I was prone to injuring myself in the gym if following something like Stronglifts precisely. So this year I've been running my own programmes, which are more in tune to how I am.
So rather than pushing to failure on 5x5, I'm stopping 5x5 before failure weight, and going to 2x5 (reps x sets) at high weight and either 5x5 or 8x3 at lower weight, on the main lifts. And then 8-12 reps on secondary lifts and accessories. I think it suits me better, as I've a reasonable amount of knowledge and can focus on what's best for how I am.
I do squats and related things on Monday, bench and overhead press and ditto on Wed, and deadlifts and rows etc on Friday and MTB on Thursday nights.
the other day 20 reps grinder sets
How many sets would you, start with, and aim for?
" Ass to grass or they ain’t real squats" not true, we all have different bodies.
I was doing stronglifts 5X5 until around 2 weeks ago. I still use it as a guide but mixing it up more. so taking squats for example:
Monday might be 3 X 12 squats at say 80% of my 5 X 5 weight, with less waiting time inbetweeen sets. bench at 5 x 5 then deadlifts 5 X 5 lighter than max but less waiting time. weds workout will be shoulder press, pullups maybe, cable flies , farmes walk, lots of stretching and core. then Friday is Monday workout again but perhaps different order 3 x 12 deadlifts first, squats @ 90% 5 X 5 etc. keeps my body guessing a bit more perhaps and makes me less tired for CV which I am really ramping up now as spring creeps nearer...
I should have put "ass to grass ain't real squats imo"
thomthumb, i do two or three sets depending on how i feel, you have to be aware that three sets is a lot of volume and you will need to see how quickly you recover. I only train twice a week this gives your body more time to recover and after 5 weeks i take a week off.
This way of training builds real world strength, i'm currently almost at double bodyweight squat 1rm, 2.6x bodyweight deadlift and can do a from deadhang pullup with 45kg. My Instagram acc is @fiftyplusfit if your interested.
2018 Q1 done! Ramped up gently in Jan, made steady progress through Feb and March. There is a plan but it’s constantly changing depending on how I feel, loosely based around 5x5 but sometimes dropping to 3 sets, or lower or higher reps depending on the goal. Quite a bit of yoga going on, various accessory exercises, in the gym three times a week.
Current status is 115kg squat, 72.5kg bench, 50kg OHP and 150kg deadlift (all 1RM at 84kg bw).
Stronglifts/Starting strength is a fair few years ago for myself, and it sounds like it's doing the business as normal for people.
Just to throw my 2p in, I found that the Candito 6 week programme was a good place to go next.
http://www.canditotraininghq.com/free-programs/
It gets to a point where the linear nature of things isn't the best option any more, and this is a good next step from SS/SL. Bumping up against your 5rm day in day out is fine if you're in your first year or so of training, but maybe not the best way for ever, especially when you're getting over 2x BW for DL/Squats and maybe 1.25x for Bench.
Started a periodised 12 week powerlifting programme this week, courtesy of MegSquats and her #strongstrongfriends. Fairly hard work but perversely enjoyable! Might not make me any faster on the bike but what the hell, I like a challenge!
Started a periodised 12 week powerlifting programme this week, courtesy of MegSquats and her #strongstrongfriends. Fairly hard work but perversely enjoyable! Might not make me any faster on the bike but what the hell, I like a challenge!
Good results?
Hi everyone. After a glorious summer of riding where the gym was frankly the last thing I felt like, I've started again.
The app had me deload to like 40kg to avoid getting sore, but last time I got sore anyway and felt the progress getting back was too slow. So this time I went back to 40kg again but put back on 10kg or so at a time. After a couple of months I've now passed my previous PB on squat.
Squat 92.5kg feels heavy but I can do more
Bench 47.5kg feels solid but doable, can definitely do more
Barbell 65kg this is hard, first failure at 67.5 today
Deadlift 105kg feels good can definitely do more but also could do plenty more reps.
Overhead press 35kg, feel weak and feeble at this, even this weight felt hard but feels like I couldn't really activate my arms properly. Neurologically feeble I'm guessing.
Oh, also - I get a bit of a headache when doing the squats. Am I going to have stroke soon?
Does anyone know of a nice simple weight training app, similar to 5x5 but more customisable.
I think I have progressed as far as I want with 5x5 now, and want to change it around a little, I quite like the app, but it just won't let me do the changes I want (ie replace the squats with deadlifts for 1 of the workouts)
I use JEFIT, very customisable with apps on both Android and iOS. You can also log into the website and it all syncs nicely.
MSP - I just write things down in the Keep Notes program on the phone.
hi all, i'd like a new 12 week programme to follow please . have done stronglifts and am looking for something else, ta!
"Good results?"
It was going pretty well until I crashed the MTB and hurt my knee rather badly. Once I was recovered all my numbers were too far off to restart without recalculating it, so instead I ran a different RPE based programme from Meg. 2018 was a year of injuries and niggles and learning.
I wrote a new program based on Chad Wesley Smith's Juggernaut Program Book, which takes in account all my injuries, weaknesses, volume and recovery ability and so on. Was quite a job to do, not to be lightly undertaken unless you've been geeking out on this stuff for a while. Am three weeks in and it seems good. Not easy but progressive and works for me.
Didn't do any retests later in the year but bench was at 80kg 1RM in the summer, squat 120g earlier in the year (proper squats to depth, not half-arsed gym squats) and deadlifts 155kg 3RM. Slowly slowly catchy monkey.
hi all, i’d like a new 12 week programme to follow please . have done stronglifts and am looking for something else, ta!
Take a look at Madcow 5x5 or the Texas method.
https://www.powerliftingtowin.com/texas-method/
http://www.powerliftingtowin.com/madcows-5x5/
@ Twinwall, just requested to follow on instagram. Looking at your profile pic we seem to be along similar lines. Be interested to hear how your getting on. Full front levers are serious strength.
Just checking in on this thread, is anybody still doing SL 5x5?
I started around a month ago, although I've done some stuff in a gym with PT previously I've not done anything consistently for the last couple of years so set the app up for no previous lifting experience (started with 20kg for most things).
Now starting to notice the progress, and still enjoying it.
The last session I did, I had to increase the rest between sets for OHP, I assume this is commonly the first thing to fail at. When I eventually fail at it, and just record the number of reps in the app, will the app recommend what to do next? I understand the idea of deloading, but does the app guide you on what to do and when?
Not me. I cancelled my gym membership because:
1) I hated it
2) It was gaining me weight
will be back on it in winter. it's cycle season now, once a week maintenance squats for me!
will be back on it in winter. it’s cycle season now, once a week maintenance squats for me!
Late autumn down here, stop bragging!