Discussion
Iv found Rippetoes videos quite helpful. I use his grip method for OHP. And iv used the hip pop to activate the movement on a few occasions when iv been close to stalling. Iv also adopted his recommended bench press method that the power lifters use as I used to get pain I’n shoulders/back from conventional flat press
LordGrover said:
^^ We know you can squat a bit, any vids you recommend?
For one, I'd initially learn to highbar squat- Ripp assumes everyone is the same, and I don't think learning to squat low bar is a good idea for any new lifter- it's a forced, unnatural position, designed to lift maximum load.Highbar has a natural bar placement and movement- down and up. There will be some that Low bar may suit better- but i'd say the vast majority don't, at least to start.
I've done both, and my highbar now out performs my low bar. It's my preference now.
Lifters to watch- Tom Platz, Delroy McQueen, any Olympic weight lifter.
IMO, if you don't intend to become a powerlifter/strongman, then don't lowbar squat. For leg development, and strength- High bar is superior
didelydoo said:
IMO, if you don't intend to become a powerlifter/strongman, then don't lowbar squat. For leg development, and strength- High bar is superior
This is interesting. I started with a highbar squat but it bruised my neck when I got over 70kg's, now I always use a lowbar squat and find it more comfortable. I might try some padding and go back to positioning the bar higher.craig r said:
This is interesting. I started with a highbar squat but it bruised my neck when I got over 70kg's, now I always use a lowbar squat and find it more comfortable. I might try some padding and go back to positioning the bar higher.
It shouldn't be that high - it should rest on/across your traps. Try getting your upper back more tense so there is something for the bar to sit on. Maybe you were rounding forward a bit rather than keeping your chest out?ORD said:
craig r said:
This is interesting. I started with a highbar squat but it bruised my neck when I got over 70kg's, now I always use a lowbar squat and find it more comfortable. I might try some padding and go back to positioning the bar higher.
It shouldn't be that high - it should rest on/across your traps. Try getting your upper back more tense so there is something for the bar to sit on. Maybe you were rounding forward a bit rather than keeping your chest out?Thanks
craig r said:
This is interesting. I started with a highbar squat but it bruised my neck when I got over 70kg's, now I always use a lowbar squat and find it more comfortable. I might try some padding and go back to positioning the bar higher.
Go with what's comfy is always my advice. Most find highbar comfier- but if low bar is better, stick with it.Well that's week 2 out of the way. Felt rubbish yesterday and even worse today as I was quite run down from a stressful week.
Nearly didn't go to the gym today, but then pulled myself together and just got on with it.
Absolutely powered through all the sets and took on some tips from other gym members with regards to breathing, core and mental toughness.
Managed to complete the OHP without failure . OK, it's only the bar, but I was really tired up despite feeling like s
t and just pushed on.
I still feel.really strong with my squats (32.5kg) and my bench press and even the rows, which I found pretty hard previously, got done.
Deadlift is now 50kg and felt good, although my back was a bit achy afterwards, so did plenty of stretching.
Feel knackered now, but satisfied and ready to do it all again on Monday.
Nearly didn't go to the gym today, but then pulled myself together and just got on with it.
Absolutely powered through all the sets and took on some tips from other gym members with regards to breathing, core and mental toughness.
Managed to complete the OHP without failure . OK, it's only the bar, but I was really tired up despite feeling like s
t and just pushed on.I still feel.really strong with my squats (32.5kg) and my bench press and even the rows, which I found pretty hard previously, got done.
Deadlift is now 50kg and felt good, although my back was a bit achy afterwards, so did plenty of stretching.
Feel knackered now, but satisfied and ready to do it all again on Monday.
Edited by jogger1976 on Friday 1st December 19:42
I'm a few months in and very happy with progress.
I've had a couple of 'set-backs' which meant resets/deloads but still gaining good mass and no injuries (famous last words, I'm sure). Deloads have been necessary because I've taken a couple of breaks of more than a week.
This has meant weights lifted have been non-linear (and not very impressive), but my physical growth and appearance has improved markedly.
I'm finding this softly, softly, catchee monkey approach very effective, though I suspect most would find it too slow.
I've had a couple of 'set-backs' which meant resets/deloads but still gaining good mass and no injuries (famous last words, I'm sure). Deloads have been necessary because I've taken a couple of breaks of more than a week.
This has meant weights lifted have been non-linear (and not very impressive), but my physical growth and appearance has improved markedly.
I'm finding this softly, softly, catchee monkey approach very effective, though I suspect most would find it too slow.
Has anyone got any tips on improving their bench? I’ve hit a plateau at 70kg and while my one rep max is significantly higher I seem to struggle getting past three to four reps.
Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
Crumpet said:
Has anyone got any tips on improving their bench? I’ve hit a plateau at 70kg and while my one rep max is significantly higher I seem to struggle getting past three to four reps.
Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
Do 12-8 reps for four sets with 60kg, and work up 2.5kg each week, that may work.Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
The only way to get better with most exercises is to keep doing the exercise you want to get better at.
Crumpet said:
Has anyone got any tips on improving their bench? I’ve hit a plateau at 70kg and while my one rep max is significantly higher I seem to struggle getting past three to four reps.
Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
I’m roughly where you are apart from the fact you have c.30kg extra on your deadlift than me currently. Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
I started doing it agin with the the intention of doing assistance stuff but finding I need 3 minutes rest between most of the sets now. At the start it took 45 mins but now takes 1-1.25 hours Where I don’t wanna stay in the gym that long.
Crumpet said:
Has anyone got any tips on improving their bench? I’ve hit a plateau at 70kg and while my one rep max is significantly higher I seem to struggle getting past three to four reps.
Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
A few checks:Squats are now at 100kg, deadlifts at 140kg, BOR 65kg, shoulder press 45kg and all progressing nicely.
Is it worth adding supplementary exercises to the routine? I do dips on the bench days but that’s about the only extra work I do.
(1) Are all your bench reps paused? A tiny pause is enough, but I find that paused reps improve strength more than touch & go or shallow reps.
(2) Is your technique spot on? Tight back, minimal elbow flare, etc.
(3) Is your sleep and nutrition spot on?
70kg is a fairly low weight to plateau at, unless you are small. Apparently, if you work on nutrition and get enough sleep, most people will hit their first horrible plateau at around 1.25-1.5 times bodyweight for the bench press.
Thanks for the tips, chaps.
I’ve tried knocking the weight down and increasing the reps today but only a sodding Smith machine in the hotel gym today, so not much use!
Technique could be off so I’ll look at some videos. I keep the motion smooth but possibly come down too fast to the chest, no pauses.
Nutrition is healthy but not ideal as I eat very low carb but with high protein. Making gains in the other exercises so not sure how nutrition could only affect the bench and not the others. I find 140kg on the deadlift easy and never really struggled with the squats, but then I have quite short legs and maybe my build suits those exercises!
Size wise; I’m (a slightly fat) Mr Average - 5’10” and 13 stone with about 20% fat.
I’ve tried knocking the weight down and increasing the reps today but only a sodding Smith machine in the hotel gym today, so not much use!
Technique could be off so I’ll look at some videos. I keep the motion smooth but possibly come down too fast to the chest, no pauses.
Nutrition is healthy but not ideal as I eat very low carb but with high protein. Making gains in the other exercises so not sure how nutrition could only affect the bench and not the others. I find 140kg on the deadlift easy and never really struggled with the squats, but then I have quite short legs and maybe my build suits those exercises!
Size wise; I’m (a slightly fat) Mr Average - 5’10” and 13 stone with about 20% fat.
I wouldn't sweat it too much.
Most have a weak point/exercise (or two). My OHP is pretty rubbish and my benchpress isn't much better. I just keep plugging away and it comes eventually. I find deload and a fresh run-up usually helps. I don't add supplementary exercises - they've only ever been counter productive for me.
In fact, it's the first thing I stop if/when I hit a wall with one of my main lifts. I really enjoy pull-ups and chins, but if my rows start to suffer I give them a rest. Same for dips and my presses.
Most have a weak point/exercise (or two). My OHP is pretty rubbish and my benchpress isn't much better. I just keep plugging away and it comes eventually. I find deload and a fresh run-up usually helps. I don't add supplementary exercises - they've only ever been counter productive for me.
In fact, it's the first thing I stop if/when I hit a wall with one of my main lifts. I really enjoy pull-ups and chins, but if my rows start to suffer I give them a rest. Same for dips and my presses.
It all varies from person to person, though. Bench responds very well to mass gain - more size in your back or chest or arms means a better bench press, all else being equal (shorter ROM, more passive tension, etc). And there are assistance exercises that are better for hypertrophy than bench press: tricep specific work and flies for your chest.
As Chris says, though, the bench press also responds very well to frequency - 2/3 times per week with low to moderate weight and low volume might work wonders.
There are several useful cues that help a lot of people:
(1) Melt the bar. Squeeze the bar as hard as you can throughout the movement.
(2) Full body tension. The bench press should not be a comfortable movement - you should be tense in the abs and legs like when doing a lower body lift.
(3) Row the bar down. Focus on the eccentric as part of the exercise, rather than just returning the bar to your chest for the press in a passive way.
As Chris says, though, the bench press also responds very well to frequency - 2/3 times per week with low to moderate weight and low volume might work wonders.
There are several useful cues that help a lot of people:
(1) Melt the bar. Squeeze the bar as hard as you can throughout the movement.
(2) Full body tension. The bench press should not be a comfortable movement - you should be tense in the abs and legs like when doing a lower body lift.
(3) Row the bar down. Focus on the eccentric as part of the exercise, rather than just returning the bar to your chest for the press in a passive way.
After almost 6 months of relative inactivity after a couple of injuries, I’ve gone back to 5x5 to rebuild a foundation.
Despite going right back in weight, it’s surprisingly hard at times and the doms in my legs is horrid. I know it’ll come but the fall off in Strength and stamina is significant.
In saying that, it’s kind of nice to build up to it again as I’d plateaued last year. We’ll see.
Despite going right back in weight, it’s surprisingly hard at times and the doms in my legs is horrid. I know it’ll come but the fall off in Strength and stamina is significant.
In saying that, it’s kind of nice to build up to it again as I’d plateaued last year. We’ll see.
Hi all
I'm coming back to this (or similar) routine. I've been pissing about doing different routines, but not really sticking to one. So I need to pick a routine and stick with it for a while, and I like the simplicity of this one.
Technically I'm not doing 5x5, actually 3x5 but hopefully this is the right place to post.
Why aren't I doing 5 sets? Time, basically, but I've also read some drop down to 3 sets eventually anyway as 5 becomes too taxing at the higher weights.
I'm actually a bit overweight at the moment, so my first goal is actually to lose some fat. I guess this routine is as good as any when you do a cut?
My diet is now pretty good, other than a bit too much beer at the weekend, but I've cut out most crappy foods from my diet and make sure its balanced and plenty of protein and meat. So I think I'm good on the diet.
Equipment wise I have a 1" barbell, dumb bells and a squat rack. Will I need to be upgrading this stuff later to a 2" Olympic barbell and a cage (for safety, since I train without a spotter right now)?
The bar I've got should be good for at least 100kg. I don't have great genes so I doubt I'll ever be enormously powerful; the best deadlift for example I've ever managed is 120kg when I was at the gym. I've started with 80kg this week again (for 1 set).
Whilst I am dieting / losing weight, I assume I should still attempt to add a small amount of weight each week?
Any thoughts are welcome. I've been doing weights on and off for many years but my main failure is not sticking to a routine. These compound routines seem to be the best fit for me.
I'm coming back to this (or similar) routine. I've been pissing about doing different routines, but not really sticking to one. So I need to pick a routine and stick with it for a while, and I like the simplicity of this one.
Technically I'm not doing 5x5, actually 3x5 but hopefully this is the right place to post.
Why aren't I doing 5 sets? Time, basically, but I've also read some drop down to 3 sets eventually anyway as 5 becomes too taxing at the higher weights.
I'm actually a bit overweight at the moment, so my first goal is actually to lose some fat. I guess this routine is as good as any when you do a cut?
My diet is now pretty good, other than a bit too much beer at the weekend, but I've cut out most crappy foods from my diet and make sure its balanced and plenty of protein and meat. So I think I'm good on the diet.
Equipment wise I have a 1" barbell, dumb bells and a squat rack. Will I need to be upgrading this stuff later to a 2" Olympic barbell and a cage (for safety, since I train without a spotter right now)?
The bar I've got should be good for at least 100kg. I don't have great genes so I doubt I'll ever be enormously powerful; the best deadlift for example I've ever managed is 120kg when I was at the gym. I've started with 80kg this week again (for 1 set).
Whilst I am dieting / losing weight, I assume I should still attempt to add a small amount of weight each week?
Any thoughts are welcome. I've been doing weights on and off for many years but my main failure is not sticking to a routine. These compound routines seem to be the best fit for me.
TameRacingDriver said:
Technically I'm not doing 5x5, actually 3x5 but hopefully this is the right place to post.
Why aren't I doing 5 sets? Time, basically, but I've also read some drop down to 3 sets eventually anyway as 5 becomes too taxing at the higher weights.
That's fine, the classic Starr 5x5 or Ripp's SS 3 x 5 is very close, in Rip's the fist two sets are warm up, then you have 3 'work' sets.Why aren't I doing 5 sets? Time, basically, but I've also read some drop down to 3 sets eventually anyway as 5 becomes too taxing at the higher weights.
Stronglifts is also a good site.
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