Discussion
Asterix said:
Bent over Barbell Rows are part of the program anyway - and, yeah, you have to really lock your core to stop yourself from going all over the place.
Oh. *mutters something rude in LG's direction*Yeah, "have to" - well, more like you end up doing it rather than choosing to do it.
Another Stronglifter here! Been doing it since January, although I'm generally only able to get to the gym twice a week rather than the recommended 3 times and I've had a few weeks off here and there due to illness and injury.
However, despite getting the excuses in early (
), I've managed to get to:
Squat 105kg
Bench 72.5kg
Row 75kg
Press 47.5kg
Dead 115kg
Fairly happy with that with an 80kg bodyweight.
At the point now where I'm struggling with just about everything, so progress has slowed right down but I'm persevering!
However, despite getting the excuses in early (
), I've managed to get to:Squat 105kg
Bench 72.5kg
Row 75kg
Press 47.5kg
Dead 115kg
Fairly happy with that with an 80kg bodyweight.
At the point now where I'm struggling with just about everything, so progress has slowed right down but I'm persevering!
Hoofy said:
I'm sure you can do Pendlays with dumbbells or does gravity act in a different direction when you don't use a bar? 
Pendlays by definition should have the bar/plates reset on the floor each rep - you'd need to be a Gibbon to do that with dumbbells.It's one of the reasons the Rows and Deads are the only lifts that specify you start with a plate each side - everything else starts with an Oly bar only.
winner!
Week 9 I think now, day 1
Squats 5x5, 95kg
OHP 5x5x5x4x3, 50kg
Deads 1x5, 90kg
Nailed the squats this time. It was do or die on them! So exhausted from them that I couldn't do my ohp properly! Felt so hot and light headed.
Deads was ok!
Got home, vommed.
The whole vomming thing is happening more and more often!
Week 9 I think now, day 1
Squats 5x5, 95kg
OHP 5x5x5x4x3, 50kg
Deads 1x5, 90kg
Nailed the squats this time. It was do or die on them! So exhausted from them that I couldn't do my ohp properly! Felt so hot and light headed.
Deads was ok!
Got home, vommed.
The whole vomming thing is happening more and more often!
Asterix said:
Hoofy said:
I'm sure you can do Pendlays with dumbbells or does gravity act in a different direction when you don't use a bar?
Pendlays by definition should have the bar/plates reset on the floor each rep - you'd need to be a Gibbon to do that with dumbbells.It's one of the reasons the Rows and Deads are the only lifts that specify you start with a plate each side - everything else starts with an Oly bar only.
t.Asterix said:
Gav - how come your Deads are only at 90kg? Your other lifts are where I'd expect them to be but the deads seem far behind.
I'm at 90kg Deads but my Squat is at 75kg which is right for the amount of sessions I've done.
I don't know I'm at 90kg Deads but my Squat is at 75kg which is right for the amount of sessions I've done.
They aren't hard at all. I just don't want to lose form in them.
I will have a look back and try and work out why they are so low!
ETA
I jumped 10kg in squats which is 4 increments which is about 10kg on deads, and for some reason I did 45kg deads twice. I don't remember why.
So I guess they should be able 105kg?
I might go up in 7.5s for 4 sessions see what happens
Edited by GavC88 on Monday 15th September 17:16
Week 8, Day 1 - StrongLifts 5x5
Squat - 5x5 @ 77.5kg
OH Press - 5/5/4/5/4 @ 40kg
Deadlift - 1x5 @ 95kg
Arsecakes - Stalled again on the OH Press - de-load next session. It was commented that my grip is narrow and I should have my hands further apart. Perhaps they are - with the de-load I'll move them further out and see if the mechanics are better.
Squats felt heavy but the Deads... I can barely remember doing them! They just happened with a minumim of fuss and felt really good.
Squat - 5x5 @ 77.5kg
OH Press - 5/5/4/5/4 @ 40kg
Deadlift - 1x5 @ 95kg
Arsecakes - Stalled again on the OH Press - de-load next session. It was commented that my grip is narrow and I should have my hands further apart. Perhaps they are - with the de-load I'll move them further out and see if the mechanics are better.
Squats felt heavy but the Deads... I can barely remember doing them! They just happened with a minumim of fuss and felt really good.
GavC88 said:
I jumped 10kg in squats which is 4 increments which is about 10kg on deads, and for some reason I did 45kg deads twice. I don't remember why.
So I guess they should be able 105kg?
If I carried on with my progression, my DL session at 95kg Squats would be 130kgs.So I guess they should be able 105kg?
Edited by Asterix on Monday 15th September 18:27
GavC88 said:
Asterix said:
If I carried on with my progression, my DL session at 95kg Squats would be 130kgs.
Oh. Not sure what's happened then!Edited by Asterix on Monday 15th September 18:27
Is that starting from 40 and going up in 5s with no jumps?
Maybe I'll add 10s on!
Hadn't spotted this thread!
About two months I dumped my PT. He had taught me a lot over 7 month but things were... getting stale.
I took about 3 weeks off doing any weights. Still went to the gym 3or 4 times a week, but just played on the cardio machines.
Then I started the 5x5. I completely reset where I had got to with the various lifts; went back to really light weights and concentrated on technique. And started building them up. I used the 5x5 as my core exercises, but also did other weight training in each session.
The results have been phenomenal. The strength increases are so marked! Can't recommend it enough.
Seems to fly in the face of a legs day and a back day and an arms day etc, but I've actually found no downside. The only change I've made to the scheme ( http://stronglifts.com/5x5/ ) is that I also do 5x5 on deadlifts, instead of 1x5.
Biggest issue is getting access to the rack. There's only one in my gym.
About two months I dumped my PT. He had taught me a lot over 7 month but things were... getting stale.
I took about 3 weeks off doing any weights. Still went to the gym 3or 4 times a week, but just played on the cardio machines.
Then I started the 5x5. I completely reset where I had got to with the various lifts; went back to really light weights and concentrated on technique. And started building them up. I used the 5x5 as my core exercises, but also did other weight training in each session.
The results have been phenomenal. The strength increases are so marked! Can't recommend it enough.
Seems to fly in the face of a legs day and a back day and an arms day etc, but I've actually found no downside. The only change I've made to the scheme ( http://stronglifts.com/5x5/ ) is that I also do 5x5 on deadlifts, instead of 1x5.
Biggest issue is getting access to the rack. There's only one in my gym.
http://www.muscleandstrength.com/workouts/jason-bl...
This is a pretty good variation on the 5x5 workouts, started it myself last week and really enjoying it
This is a pretty good variation on the 5x5 workouts, started it myself last week and really enjoying it
Been doing this for a few weeks now as well, it's ace.
105kg on deads, 42.5 on overheads, 62.5 on bench, 50 on rows, 70 on squat. Overheads and squat are by far my weakest. Really struggled today on 70 for squats. Made the first 2 sets, but then got a sharp twinge in the back of the leg part way through the third and decided to just stop there and move on to the other exercises. I assume that was the smartest thing to do?
Really surprised with deads, I could do them well before hand but I never thought I'd be able to lift over 100.
It's refreshing to have a short focused workout like this, instead of aimlessly wandering the gym!
105kg on deads, 42.5 on overheads, 62.5 on bench, 50 on rows, 70 on squat. Overheads and squat are by far my weakest. Really struggled today on 70 for squats. Made the first 2 sets, but then got a sharp twinge in the back of the leg part way through the third and decided to just stop there and move on to the other exercises. I assume that was the smartest thing to do?
Really surprised with deads, I could do them well before hand but I never thought I'd be able to lift over 100.
It's refreshing to have a short focused workout like this, instead of aimlessly wandering the gym!
Been doing this for a few weeks now as well, it's ace.
105kg on deads, 42.5 on overheads, 62.5 on bench, 50 on rows, 70 on squat. Overheads and squat are by far my weakest. Really struggled today on 70 for squats. Made the first 2 sets, but then got a sharp twinge in the back of the leg part way through the third and decided to just stop there and move on to the other exercises. I assume that was the smartest thing to do?
Really surprised with deads, I could do them well before hand but I never thought I'd be able to lift over 100.
It's refreshing to have a short focused workout like this, instead of aimlessly wandering the gym!
105kg on deads, 42.5 on overheads, 62.5 on bench, 50 on rows, 70 on squat. Overheads and squat are by far my weakest. Really struggled today on 70 for squats. Made the first 2 sets, but then got a sharp twinge in the back of the leg part way through the third and decided to just stop there and move on to the other exercises. I assume that was the smartest thing to do?
Really surprised with deads, I could do them well before hand but I never thought I'd be able to lift over 100.
It's refreshing to have a short focused workout like this, instead of aimlessly wandering the gym!
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