Discussion
I use to struggle with deadlift around 100kg. It didn't feel too heavy but my grip was slipping even with sumo grip (one hand each way). Started using liquid chalk (myprotein liquid chalk) and it made a massive difference. Now up to 180kg and it is the weight that feels heavy now - still using the same grip with chalk and no straps.
To help increase grip strength you should try to use a regular grip as high as you can and then swap to sumo grip. I can get up to 100-120kg with normal grip before swapping over.
To help increase grip strength you should try to use a regular grip as high as you can and then swap to sumo grip. I can get up to 100-120kg with normal grip before swapping over.
benaldo said:
I use to struggle with deadlift around 100kg. It didn't feel too heavy but my grip was slipping even with sumo grip (one hand each way). Started using liquid chalk (myprotein liquid chalk) and it made a massive difference. Now up to 180kg and it is the weight that feels heavy now - still using the same grip with chalk and no straps.
To help increase grip strength you should try to use a regular grip as high as you can and then swap to sumo grip. I can get up to 100-120kg with normal grip before swapping over.
Good post. Loose chalk is good too, but frowned upon in some facilities. Let the liquid chalk dry thoroughly before you grip the bar, derp. Also, it may not be much help to you but I've found the quality of the bar makes a difference to my grip: cheap, surface-chromed bars with stamped knurling (as opposed to cut knurling) are sTo help increase grip strength you should try to use a regular grip as high as you can and then swap to sumo grip. I can get up to 100-120kg with normal grip before swapping over.
t, when you use a good power bar you can tell. You might also look into hook grip:https://en.wikipedia.org/wiki/Hook_grip
It ain't comfy, especially at first. But it works.
I started SL 5x5 a few days ago and enjoying it so far although it's early days.
Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
John87 said:
I started SL 5x5 a few days ago and enjoying it so far although it's early days.
Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
A friend who is a S&C coach advised me to do some dynamic stretches he used when warming up footballers a bit similar to these. Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
https://lifehardcore.wordpress.com/2013/07/28/how-...
I found it opened my hips up and i was able to get more flexibilty.
Also i use a small resistance band just below my knees and do sideways walks in a squat position, body weight squats just to get my glutes engaged prior to getting on the bar.
John87 said:
I started SL 5x5 a few days ago and enjoying it so far although it's early days.
Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
The short answer is goblet squats:Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
https://www.t-nation.com/training/goblet-squats-10...
Yes, it's T-nation. But it's written by Dan John, who popularised this movement and who also really knows his stuff.
The slightly longer answer is paused goblet squats with a total focus on good form throughout the movement. I've been doing fairly high volume with fairly low weight on a daily basis for a while now, but a big improvement in my back squat came about after just 2 weeks. It's mostly neural: the paused goblet squat ensures correct activation and sequencing of the muscles involved in the movement. For me, a really important cue was to concentrate on torquing the toes outward into the floor during both descent and ascent. Other important cues are 'chest up' throughout the movement, and 'butt in' when ascending to utilise a powerful hip drive.
Quite late joining the party (as always) but now nearing the end of my third month doing 5x5, took a large deload on the squat when I hit 95kg as my form was suffering. Thanks to advice from MurderousCrow and Diddlydoo (amongst others!) coming back up with a much better form and hoping to go through to 100kg - the weights are feeling easier this time round.
I've stalled twice on the OHP and both times after a deload have gone straight through the plateau and on another 5kg before plateauing again. It is a slow way to progress but I can feel the strength gains in my shoulders quite noticeably.
Current weights are (following a 10% deload after a week off):
Squat - 72.5
OHP - 47.5
DL - 97.5
BP - 62.5
BOR - 67.5
What I find quite interesting is the BP/BOR weights are less than I used to use a couple of years ago but my chest measurement is about 2 inches bigger (and no, it's not moobs
) Must be the effect of doing more leg work than I used to
I've stalled twice on the OHP and both times after a deload have gone straight through the plateau and on another 5kg before plateauing again. It is a slow way to progress but I can feel the strength gains in my shoulders quite noticeably.
Current weights are (following a 10% deload after a week off):
Squat - 72.5
OHP - 47.5
DL - 97.5
BP - 62.5
BOR - 67.5
What I find quite interesting is the BP/BOR weights are less than I used to use a couple of years ago but my chest measurement is about 2 inches bigger (and no, it's not moobs
) Must be the effect of doing more leg work than I used to 
Hit 100kg on squats this morning, milestone number so very pleased. Did need a couple of 3 min rests though to get through the set!
OHP has stalled at 52.5, currently de-loaded to 47.5.
BOR stalled on 80kg, third workout on that weight on Wednesday.
DL at 112.5
BP at 77.5
Been a long time since I did heavy (for me) DLs, forgot just how much I enjoy them.
Getting to the point now where I'm exhausted from the squats and the next exercise seems to be suffering.
OHP has stalled at 52.5, currently de-loaded to 47.5.
BOR stalled on 80kg, third workout on that weight on Wednesday.
DL at 112.5
BP at 77.5
Been a long time since I did heavy (for me) DLs, forgot just how much I enjoy them.
Getting to the point now where I'm exhausted from the squats and the next exercise seems to be suffering.
John87 said:
I started SL 5x5 a few days ago and enjoying it so far although it's early days.
Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
I use DeFraco's Agile 8.Does anyone do any stretching and flexibility exercises along with the programme? Are there any recommended routines for someone who is clueless?
I'm thinking they might help my form on some of the exercises as sitting at a desk all day leaves me with poor posture. Also I find it difficult to go low while under control in the squats which I believe is partly because of the above and also that the only exercise I have done in the last few years is cycling which has probably affected the mobility of my hips and ankles
https://www.youtube.com/watch?v=3B-3Khbht5s
In terms of grip I would also suggest swapping your over under grip each set to avoid imbalance. I always choose my preferred grip for any max efforts though. As stated later, hook grip is probably the best as it's more balanced and very strong but it's bloody horrible.
To strengthen grip I can heartily recommend:
1 arm dead hangs (I am working up to 1 min each hand)
Barbell hold
Currently I am doing 50kg for 30 seconds. MUCH harder than it sounds!
https://youtu.be/-febRoO0gG0?t=8m40s
This is brutal but very satisfying. Doing either of those with hook grip might be a way to desensitize your thumbs a bit.
HootersGsy said:
Hit 100kg on squats this morning, milestone number so very pleased. Did need a couple of 3 min rests though to get through the set!
OHP has stalled at 52.5, currently de-loaded to 47.5.
BOR stalled on 80kg, third workout on that weight on Wednesday.
DL at 112.5
BP at 77.5
Been a long time since I did heavy (for me) DLs, forgot just how much I enjoy them.
Getting to the point now where I'm exhausted from the squats and the next exercise seems to be suffering.
If 100kg squats are exhausting you, and your BP is at 77kg, I will suggest that you're not doing your OHP in the strict manner required by 5x5. You cannot use any 'spring' in your legs to put the weight up.OHP has stalled at 52.5, currently de-loaded to 47.5.
BOR stalled on 80kg, third workout on that weight on Wednesday.
DL at 112.5
BP at 77.5
Been a long time since I did heavy (for me) DLs, forgot just how much I enjoy them.
Getting to the point now where I'm exhausted from the squats and the next exercise seems to be suffering.
Out of interest, what do you weigh?
V8mate said:
If 100kg squats are exhausting you, and your BP is at 77kg, I will suggest that you're not doing your OHP in the strict manner required by 5x5. You cannot use any 'spring' in your legs to put the weight up.
Out of interest, what do you weigh?
I think I'm fairly strict with my OHP, certainly no springing to get the weight up. My BP is just at 77.5 as that's how far I've got, still feel heavier will be ok for at least a few more workouts. Will try videoing myself next time to double check form though. Out of interest, what do you weigh?
BW is 90kg at 6ft1. Definitely could lose a few kg with no ill effects
Fair enough... good going then 
With no science or fact to support anything at all, I have tended to see people being able to OHP 50-55% of their BP. Which means that you've got some great BP gains coming your way!
5x5 is a great tool; I've had a terrible year after a rotator cuff injury back in January, but am back to 50-75% fit (depending on specific lift) and hope to be 90%+ by January 2016. And while I won't be starting back at 30kg again, I'll certainly be using 5x5 for 2-3 months to get myself back to a place where I can then open my sessions up to a broader spread of lifts.
With no science or fact to support anything at all, I have tended to see people being able to OHP 50-55% of their BP. Which means that you've got some great BP gains coming your way!
5x5 is a great tool; I've had a terrible year after a rotator cuff injury back in January, but am back to 50-75% fit (depending on specific lift) and hope to be 90%+ by January 2016. And while I won't be starting back at 30kg again, I'll certainly be using 5x5 for 2-3 months to get myself back to a place where I can then open my sessions up to a broader spread of lifts.
V8mate said:
Fair enough... good going then
With no science or fact to support anything at all, I have tended to see people being able to OHP 50-55% of their BP. Which means that you've got some great BP gains coming your way!
5x5 is a great tool; I've had a terrible year after a rotator cuff injury back in January, but am back to 50-75% fit (depending on specific lift) and hope to be 90%+ by January 2016. And while I won't be starting back at 30kg again, I'll certainly be using 5x5 for 2-3 months to get myself back to a place where I can then open my sessions up to a broader spread of lifts.
ive definitely had more progress with 5x5 than I ever had before. It may be as simple as actually having defined progress steps as I'm fairly sure I drifted around exercises before. With no science or fact to support anything at all, I have tended to see people being able to OHP 50-55% of their BP. Which means that you've got some great BP gains coming your way!
5x5 is a great tool; I've had a terrible year after a rotator cuff injury back in January, but am back to 50-75% fit (depending on specific lift) and hope to be 90%+ by January 2016. And while I won't be starting back at 30kg again, I'll certainly be using 5x5 for 2-3 months to get myself back to a place where I can then open my sessions up to a broader spread of lifts.
For some reason I've always had comparatively strong shoulders cf my chest, hopefully though I'll be able to keep progressing on the BP to 100kg without too many problems.
Rotator cuff injury doesn't sound good, hope the recovery keeps to plan. Currently nursing a bad knee (chondromalacia patella) back to normality. I'm very pleased my physio said squats were one of the best exercises I could do for it
I have had a fairly misearable 2015 so far, my knee kept locking up and I had an operation which found nothing wrong with it. I have also torn ligaments in my ankle, which cut my running miles down for a while.
However my biggest issue is with torn ligaments in my shoulder. I did a years 5x5 with good success I would say. However my shoulder injury does not allow me to hold a squat bar on my traps.
Is there an alternative? Front squats? I have not tried OHP yet but suspect that may be impossible given the pain. I have seen a physio and it is better than it was, its due to sleeping on my arm of all things!
However my biggest issue is with torn ligaments in my shoulder. I did a years 5x5 with good success I would say. However my shoulder injury does not allow me to hold a squat bar on my traps.
Is there an alternative? Front squats? I have not tried OHP yet but suspect that may be impossible given the pain. I have seen a physio and it is better than it was, its due to sleeping on my arm of all things!
lost in espace said:
Is there an alternative? Front squats? I have not tried OHP yet but suspect that may be impossible given the pain. I have seen a physio and it is better than it was, its due to sleeping on my arm of all things!
It's still possible to hammer the legs. (I still can't get my left arm to a squat bar)My routine yesterday was:
1. Leg extension machine 3 x 10 (45kg, 55kg, 65kg)
2. Leg curl machine 3 x 10 (55kg, 65kg, 75kg)
3. Leg press machine 3 x 20 (85kg, 95kg, 105kg) with each set a superset with 20 weighted lunges
4. Romanian deadlift 3 x 5 (60kg, 100kg, 120kg)
I can confirm that my legs and glutes are suitably killing me this morning
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