Discussion
ORD said:
The same bent over row as bench press would be utterly exceptional, I would have thought!
I'm just built that way, exacerbated by the way I train. Also while 100kg is more or less my limit on the bench at a bodyweight of 94kg I can bust out sets of 20kg weighted wide-grip pullups. People are just strong in different ways.didelydoo said:
chris watton said:
Yeah, but you're a monster! 
Flat Benching's over rated too! 
That depends! if you're fool enough (me..) to damage your shoulder and Benching (flat and incline) is the only upper body pushing you can do with half decent weight, it's a must! More so when OH pressing is severely compromised..
TurboHatchback said:
The relative strengths of your lifts will depend a lot on your skeletal shape as well as your training. I am tall with long limbs and a flat chest but quite a wide back and shoulders so my pressing is weak as are my squats but my pulling is strong. For reference:
We sound about the same kind of level - all your 1RM are quite close to mine, except that your deadlift is much higher. I have only been doing deadlift for a few months, though, so I may have some progress to make on it. Mind if I ask your height and weight? If you are 6'2 and 70kg, I'll hang my head in shame.- Squat - 1RM 110kg (maybe 120, haven't tried). 5x5 probably around 90kg
- Deadlift - 1RM 180kg (on a good day), 5x5 probably 150kg
- Bent over row - 1RM don't know, 5x5 probably 90kg
- Bench press - 1RM not sure, probably ~105kg, 5x5 ~85-90kg
- Overhead press - 1RM around 60kg, 5x5 ~50kg
ORD said:
TurboHatchback said:
The relative strengths of your lifts will depend a lot on your skeletal shape as well as your training. I am tall with long limbs and a flat chest but quite a wide back and shoulders so my pressing is weak as are my squats but my pulling is strong. For reference:
We sound about the same kind of level - all your 1RM are quite close to mine, except that your deadlift is much higher. I have only been doing deadlift for a few months, though, so I may have some progress to make on it. Mind if I ask your height and weight? If you are 6'2 and 70kg, I'll hang my head in shame.- Squat - 1RM 110kg (maybe 120, haven't tried). 5x5 probably around 90kg
- Deadlift - 1RM 180kg (on a good day), 5x5 probably 150kg
- Bent over row - 1RM don't know, 5x5 probably 90kg
- Bench press - 1RM not sure, probably ~105kg, 5x5 ~85-90kg
- Overhead press - 1RM around 60kg, 5x5 ~50kg
Having to start again form the beginning after a 2 or 3 month break! Was getting really bad heartburn / acid reflux after workouts and in life generally. Was getting acid reflux for about 7 years to be honest. Cleaned up my diet cut out alcohol took up more excersise and nothing worked. Got so bad I would be feeling really hungry have one bite of a sandwich and feel instantly full. Weight dropped to 59kg at one point.
Diagnosed as a hiatus hernia after a gastroscopy (what an ordeal). Weightlifting aggravates said hernia hence the break.
I think my biggest problem was stress at work. Got a new job and the symptoms are much better so picking this up again.
This time, in addition to the program I'm adding in bicep curls and a tricep excersice 5x5 of each.
5' 10 and 71kg
Starting off easy:
Squat = 42.5kg
Ohp = 20kg
Bench = 30kg
Row = 30kg
Deadlift = 55kg
Biceps curl = 12.5kg
Triceps = 7.5kg
All of the above is pretty easy. I struggle on the ohp though. Always been my weakest one.
Diagnosed as a hiatus hernia after a gastroscopy (what an ordeal). Weightlifting aggravates said hernia hence the break.
I think my biggest problem was stress at work. Got a new job and the symptoms are much better so picking this up again.
This time, in addition to the program I'm adding in bicep curls and a tricep excersice 5x5 of each.
5' 10 and 71kg
Starting off easy:
Squat = 42.5kg
Ohp = 20kg
Bench = 30kg
Row = 30kg
Deadlift = 55kg
Biceps curl = 12.5kg
Triceps = 7.5kg
All of the above is pretty easy. I struggle on the ohp though. Always been my weakest one.
OMNIO said:
All of the above is pretty easy. I struggle on the ohp though. Always been my weakest one.
OHP is a right **** of an exercise for most people. Small muscles that tire easy and are really hard to gain real strength on once your newbie gains are used up. Mines at a rather pathetic 45kg after +6 months training it. I started Stronglifts a couple of months ago after being in the gym on and off over the last few years and never seeing much progress. What I like about it is that I can see myself progressing quite clearly.
So yesterday I completed my 24th session. I've had about a week missed since I started due to being ill but try to stick to it!
Stats are:
Body weight - 62.5kg
Squat - 75kg 5x5
OH Press - 40kg 5x5
Deadlift - 82.5kg 1x5
Bench - 47.5kg 5x5
Row - 50kg 5x5
Im finding the squats and oh press the hardest at the moment but I'm sure that will level out in time.
I find form gets worse as they're getting heavy. Form suffered at 60kg for example but now I can go back and squat 60kg with much better form as I've got stronger.
Think I'm close to failure on the squats. Maybe I need to eat more! I've gained about 4lb since I've been doing it.
So yesterday I completed my 24th session. I've had about a week missed since I started due to being ill but try to stick to it!
Stats are:
Body weight - 62.5kg
Squat - 75kg 5x5
OH Press - 40kg 5x5
Deadlift - 82.5kg 1x5
Bench - 47.5kg 5x5
Row - 50kg 5x5
Im finding the squats and oh press the hardest at the moment but I'm sure that will level out in time.
I find form gets worse as they're getting heavy. Form suffered at 60kg for example but now I can go back and squat 60kg with much better form as I've got stronger.
Think I'm close to failure on the squats. Maybe I need to eat more! I've gained about 4lb since I've been doing it.
No point doing lifts with anything less than excellent form. All you are doing is risking injury and teaching your body bad habits. You'll also gain less strength and muscle than you would with proper form.
If your form isn't pretty much perfect, reduce the weight.
I find that most people can make very fast progress (at least at first) if they use perfect form.
If your form isn't pretty much perfect, reduce the weight.
I find that most people can make very fast progress (at least at first) if they use perfect form.
I'll have to video myself to look back on and see exactly how I'm doing. I always go full depth and try to keep my knees out but the last few weights on squats my knees have been wobbling a little.
Haven't noticed much difference in anywhere apart from legs yet, they're definitely a lot more solid!
Haven't noticed much difference in anywhere apart from legs yet, they're definitely a lot more solid!
I have been doing 5X5 for a while now. I am getting to the point where I am constantly shattered and unable to do anything else (no running/cycling etc). Background - early forties, desk job, average fitness.
My goal was to get my squats to 100kg - I will hit this target next week. I have started to get to failure - or close to it - on other lifts. Weights to date as follows:
Squat 95kg (no failures)
Deadlift 105kg (no failures)
Bench 70kg (no failures but getting close)
Row 57.5kg (failed at 60kg)
OHP 50kg (failed at 52.5kg on 3rd rep of fifth set)
I am generally happy at the progress I have made. What I would like to do is maintain the weight but without increasing it as often on the 5X5 program. Hopefully that will let me get more used to lifting these weights and recover more quickly so I can start to concentrate on some running and cycling (aiming for another half Ironman next year).
For those of you who have got this far, would you recommend continuing the 5X5 regime but just keeping the weight the same (maybe increasing slightly every 2-3 weeks) or should I be doing something else. I am not bothered about bulking up - I just want to maintain a reasonable level of strength - but need to start up the cardio work.
My goal was to get my squats to 100kg - I will hit this target next week. I have started to get to failure - or close to it - on other lifts. Weights to date as follows:
Squat 95kg (no failures)
Deadlift 105kg (no failures)
Bench 70kg (no failures but getting close)
Row 57.5kg (failed at 60kg)
OHP 50kg (failed at 52.5kg on 3rd rep of fifth set)
I am generally happy at the progress I have made. What I would like to do is maintain the weight but without increasing it as often on the 5X5 program. Hopefully that will let me get more used to lifting these weights and recover more quickly so I can start to concentrate on some running and cycling (aiming for another half Ironman next year).
For those of you who have got this far, would you recommend continuing the 5X5 regime but just keeping the weight the same (maybe increasing slightly every 2-3 weeks) or should I be doing something else. I am not bothered about bulking up - I just want to maintain a reasonable level of strength - but need to start up the cardio work.
Is that a strict OHP? No use of legs or back; bar from top of chest to fully overhead and back down to chest?
If so, your bench press has a long way to go. It's quite rare for OHP to be anywhere close to bench press weight, and yours is only 20kg off.
You can probably still make lots of relatively easy strength gains.
If so, your bench press has a long way to go. It's quite rare for OHP to be anywhere close to bench press weight, and yours is only 20kg off.
You can probably still make lots of relatively easy strength gains.
TNJ said:
I have been doing 5X5 for a while now. I am getting to the point where I am constantly shattered and unable to do anything else (no running/cycling etc). Background - early forties, desk job, average fitness.
You've done a sight better than me. I hit the same wall at 55kg squatsI'm 50 and wasn't prepared to give up the running and cycling when 5x5 got hard
I've modified lifting to a very gentle progression - doing all the lifts in one session
3x5 twice a week for a week
4x5 twice a week for a week
5x5 twice a week for a week
and adding 5kg to the weights and repeating.
Much slower than 5x5 but fits in with running 40 -50k a week
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