Discussion
V8mate said:
PapaJohns said:
I'm still plugging away,
Squat-137.5kg
OHP-67.5kg (failed my last 2 attempts )
Deadlift-130kg
Bench-82.5kg
Row-77.5kg
Body weight 109kg, I reckon I've gained about 10lb of muscle since starting back in April/may
I've been focusing on smashing calories/protein/supplements so I've got the energy to train after work, every other week is a midnight session. But I'd say the thing that has focused me most is squatting, it's all about Good form , although tonight I failed my OHP because my right shoulder/bicep was hurting from the squat.
Something between your OHP and bench press doesn't stack up. You sure you're doing strict presses?Squat-137.5kg
OHP-67.5kg (failed my last 2 attempts )
Deadlift-130kg
Bench-82.5kg
Row-77.5kg
Body weight 109kg, I reckon I've gained about 10lb of muscle since starting back in April/may
I've been focusing on smashing calories/protein/supplements so I've got the energy to train after work, every other week is a midnight session. But I'd say the thing that has focused me most is squatting, it's all about Good form , although tonight I failed my OHP because my right shoulder/bicep was hurting from the squat.
It's strict! And I'm starting to struggle with my OHP! Twice now I've only managed 2full sets at this weight
Locked knee's,glutes clenched,chest pointing up, head through arms when barbell above head
, I start the movement with a slight hip forward push as suggested by mark rippletoe, I use his grip method too.
My bench press still feels easy if I'm honest, but I suspect I'll come a cropper eventually as my left bicep is only attached at the shoulder.
I also have adopted mark rippletoe bench press form/method. I do all the movement the best I can to his instruction videos on YouTube, helped my squat no end
Locked knee's,glutes clenched,chest pointing up, head through arms when barbell above head
, I start the movement with a slight hip forward push as suggested by mark rippletoe, I use his grip method too.
My bench press still feels easy if I'm honest, but I suspect I'll come a cropper eventually as my left bicep is only attached at the shoulder.
I also have adopted mark rippletoe bench press form/method. I do all the movement the best I can to his instruction videos on YouTube, helped my squat no end
After a three-year break I'm starting this again and did an unloaded Workout 'A' last night having previously worked my way up to:
Squats 85kg (bodyweight)
Deads 90kg
OHP 42.5kg
Bench 50kg
Row 60kg
Nowhere near failure on anything but the OHP, but I was treading a very fine line on injury with the deadlifts.
I suffer from lordosis/APT, which means deadlifts are challenging: if I keep my back flat/neutral then there is very little strength or stability, and if I do the 'tower of power' thing and stick my backside out then although there's strength there it's largely because the lumbar joints are all locked-up, which I don't think is very clever either?.
The condition has its roots in genetics, so cannot be 'fixed' as such, but is worsened by the usual contributing factors of too much time sitting and a weak posterior chain.
So...
Persevere with very light deadlifts and keep trying to get the form correct - on the basis that good form is a worthwhile goal in itself and may help with the lordosis?
Leave the deadlifts out altogether?
Substitute with something else?
Any thoughts appreciated.
Squats 85kg (bodyweight)
Deads 90kg
OHP 42.5kg
Bench 50kg
Row 60kg
Nowhere near failure on anything but the OHP, but I was treading a very fine line on injury with the deadlifts.
I suffer from lordosis/APT, which means deadlifts are challenging: if I keep my back flat/neutral then there is very little strength or stability, and if I do the 'tower of power' thing and stick my backside out then although there's strength there it's largely because the lumbar joints are all locked-up, which I don't think is very clever either?.
The condition has its roots in genetics, so cannot be 'fixed' as such, but is worsened by the usual contributing factors of too much time sitting and a weak posterior chain.
So...
Persevere with very light deadlifts and keep trying to get the form correct - on the basis that good form is a worthwhile goal in itself and may help with the lordosis?
Leave the deadlifts out altogether?
Substitute with something else?
Any thoughts appreciated.
Dunno really... I don't understand the condition so my ideas may be completely inappropriate.
Maybe a combination of some kind of row (maybe cable row or one arm bench rows?) and leg press would cover most of the bases, but the beauty of the deadlift is it works pretty much everything at once.
Not set foot inside a gym since June 2016. Quite looking forward to starting 5x5 again.
Maybe a combination of some kind of row (maybe cable row or one arm bench rows?) and leg press would cover most of the bases, but the beauty of the deadlift is it works pretty much everything at once.
Not set foot inside a gym since June 2016. Quite looking forward to starting 5x5 again.
Cheers chaps.
Lordosis is exaggerated curvature of the lumbar spine. Not much, in my case, but enough to create a weakness, as the curvature uses-up part of the range of movement that should be there to accommodate bending, twisting etc. and over the years the musculature has acquired some damage as a knock-on effect.
Lordosis is exaggerated curvature of the lumbar spine. Not much, in my case, but enough to create a weakness, as the curvature uses-up part of the range of movement that should be there to accommodate bending, twisting etc. and over the years the musculature has acquired some damage as a knock-on effect.
IroningMan said:
After a three-year break I'm starting this again and did an unloaded Workout 'A' last night having previously worked my way up to:
Squats 85kg (bodyweight)
Deads 90kg
OHP 42.5kg
Bench 50kg
Row 60kg
Nowhere near failure on anything but the OHP, but I was treading a very fine line on injury with the deadlifts.
I suffer from lordosis/APT, which means deadlifts are challenging: if I keep my back flat/neutral then there is very little strength or stability, and if I do the 'tower of power' thing and stick my backside out then although there's strength there it's largely because the lumbar joints are all locked-up, which I don't think is very clever either?.
The condition has its roots in genetics, so cannot be 'fixed' as such, but is worsened by the usual contributing factors of too much time sitting and a weak posterior chain.
So...
Persevere with very light deadlifts and keep trying to get the form correct - on the basis that good form is a worthwhile goal in itself and may help with the lordosis?
Leave the deadlifts out altogether?
Substitute with something else?
Any thoughts appreciated.
Most powerlifters develop Lordosis with anterior pelvic tilt. It's something that can be changed with time. Strengthen glutes and abs- this sorts it for me. Also upper back to ensure the shoulders don't slump forward. Planks help too. All this, along with a strict focus on posture, all the time until it's a habit.Squats 85kg (bodyweight)
Deads 90kg
OHP 42.5kg
Bench 50kg
Row 60kg
Nowhere near failure on anything but the OHP, but I was treading a very fine line on injury with the deadlifts.
I suffer from lordosis/APT, which means deadlifts are challenging: if I keep my back flat/neutral then there is very little strength or stability, and if I do the 'tower of power' thing and stick my backside out then although there's strength there it's largely because the lumbar joints are all locked-up, which I don't think is very clever either?.
The condition has its roots in genetics, so cannot be 'fixed' as such, but is worsened by the usual contributing factors of too much time sitting and a weak posterior chain.
So...
Persevere with very light deadlifts and keep trying to get the form correct - on the basis that good form is a worthwhile goal in itself and may help with the lordosis?
Leave the deadlifts out altogether?
Substitute with something else?
Any thoughts appreciated.
Persevere with a neutral spine- it'll pay dividends. If it's a genetic thing for you, then perhaps my advice is not so good- I'd thought it was usually postural.
didelydoo said:
Most powerlifters develop Lordosis with anterior pelvic tilt. It's something that can be changed with time. Strengthen glutes and abs- this sorts it for me. Also upper back to ensure the shoulders don't slump forward. Planks help too. All this, along with a strict focus on posture, all the time until it's a habit.
Persevere with a neutral spine- it'll pay dividends. If it's a genetic thing for you, then perhaps my advice is not so good- I'd thought it was usually postural.
Thanks dd.Persevere with a neutral spine- it'll pay dividends. If it's a genetic thing for you, then perhaps my advice is not so good- I'd thought it was usually postural.
The genetic component is further up - a very deep rib cage and stiff thoracic spine - so the lordosis is more effect than cause.
I'll get with the programme - re-embarking on 5x5 gets me down to the gym, so adding more glutes and abs work should be doable.
For the first time since June last year, on Saturday I went to the gym to begin 5x5, again.
Felt a little self conscious starting with empty bar, but glad I did.
Ached like a b*st*rd yesterday. All over. In a good way. Kind of.
Experience tells me it won't be quite so debilitating for long.
Felt a little self conscious starting with empty bar, but glad I did.
Ached like a b*st*rd yesterday. All over. In a good way. Kind of.
Experience tells me it won't be quite so debilitating for long.
LordGrover said:
For the first time since June last year, on Saturday I went to the gym to begin 5x5, again.
Felt a little self conscious starting with empty bar, but glad I did.
Ached like a b*st*rd yesterday. All over. In a good way. Kind of.
Experience tells me it won't be quite so debilitating for long.
Good for you!Felt a little self conscious starting with empty bar, but glad I did.
Ached like a b*st*rd yesterday. All over. In a good way. Kind of.
Experience tells me it won't be quite so debilitating for long.
And there's nothing wrong at all with starting with an empty bar, it's a very smart place to start. I have read that there are some men who cannot even Bench a 20kg bar, that's Ok too, start with a 10kg bar and work up.
For you, I would think it will take too long to up the weight as you've done this many times before.
I have been doing 5x5 for a few years, mixing it up with running eg marathon and half marathon training. Usually stopping 5x5 when training became more intense. I have really prioritised lifting for the past 6 months and seen great strength gains but running has suffered when the weights got heavy. I still try and get a few runs in every week, lower back aches on hills though
I'm on week 7 of this, although I found someone's spreadsheet online and started with the weights they used for their week 6 or 7.
Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
768 said:
I'm on week 7 of this, although I found someone's spreadsheet online and started with the weights they used for their week 6 or 7.
Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
What do you weigh? How old are you? Are you in good shape? Without knowing those things, it is impossible to guess at how much progress you can expect to make.Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
768 said:
I'm on week 7 of this, although I found someone's spreadsheet online and started with the weights they used for their week 6 or 7.
Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
On the basis that you're a big lad and no longer a youngster, I would guess that you'll plateau on squats pretty soon and that progress on OHP will now be slow (as it is for most people); bench should continue to go up moderately fast, as should row; deadlifts have a very long way to go, so you'll still see fast progress on that. Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
In my experience of people at our kind of age (mid-thirties), progress often slows at around 80-85kg on the bench, 90-100kg on the squat,120kg+ on deadlifts, 60-70kg kg on rows and 50kg on OHP. It obviously varies a lot, but I think the really low-hanging fruit starts to run out at approximately those levels for guys with a normalish amount of muscle mass.
OHP is a particular bugger. For me, at least, bodyweight has proven unobtainable (although I have a history of neck injuries so have to be very careful with overhead lifting).
768 said:
I'm on week 7 of this, although I found someone's spreadsheet online and started with the weights they used for their week 6 or 7.
Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
I’m also 35 and when I started 5x5 back in April I was 100kg, 7 month on iv put on 10kg, not all muscle by all means but my body composition has changed some what. I’m now moving onto mad cow 5x5 due to maxing my squat out @140kg,Fatigue had really set in doing 5x5 SL. Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
It looks like you’ve started off quite heavy if your already at your quoted weights by week 7, I can’t stress how important good form is especially squatting .good luck and keep us posted
768 said:
I'm on week 7 of this, although I found someone's spreadsheet online and started with the weights they used for their week 6 or 7.
Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
I suspect you're paying the price for starting higher than recommended.Next weights are -
Squat 97.5
OHP 50
Deadlift 77.5
Bench 75
Row 62.5
The first 5 weeks couldn't have been easier. Still finding the deadlift easy and the bench is just a bit awkward because I'm doing it in the rack but it's not really wide enough. The other three I feel like I'm suddenly failing at all over the place though - I guess going up every time forever is a little unrealistic, but how often might I expect to fail at this point?
Failing on the last rep of the last set on OHP two sessions in a row was particularly frustrating.
I've done the same before - my ego is far stronger than my body.
I'm 55 (6'2" 78kgs) and after not lifting a finger for 18+ months, I've just re-started 5x5 at recommended empty bar. Feels silly (and maybe a bit pointless) as I'm only a week in, but I couldn't give a fig what others think - I want to ramp up slowly as I know it's only a few extra weeks before I get to the same point anyway. Rather that than plateau too early or risk unnecessary injury.
Apols, taken from broken spreadsheet. Should be: Squat: 80, Bench: 50, OHP: 42.5, Row: 65, Dead: 100.
Edited by LordGrover on Tuesday 31st October 11:49
LordGrover said:
I suspect you're paying the price for starting higher than recommended.
I've done the same before - my ego is far stronger than my body.
I'm 55 (6'2" 78kgs) and after not lifting a finger for 18+ months, I've just re-started 5x5 at recommended empty bar. Feels silly (and maybe a bit pointless) as I'm only a week in, but I couldn't give a fig what others think - I want to ramp up slowly as I know it's only a few extra weeks before I get to the same point anyway. Rather that than plateau too early or risk unnecessary injury.
In just eight weeks I'll be 100kg squat, 62.5kg bench, 42.5kg OHP, 62.5kg row and 95kg dead. That's achievable progress.
You've taken it to extremes, though! A 20kg bench press is a complete waste of time for anyone who has lifted before. Starting very light on the squats may make sense, I accept. I've done the same before - my ego is far stronger than my body.
I'm 55 (6'2" 78kgs) and after not lifting a finger for 18+ months, I've just re-started 5x5 at recommended empty bar. Feels silly (and maybe a bit pointless) as I'm only a week in, but I couldn't give a fig what others think - I want to ramp up slowly as I know it's only a few extra weeks before I get to the same point anyway. Rather that than plateau too early or risk unnecessary injury.
In just eight weeks I'll be 100kg squat, 62.5kg bench, 42.5kg OHP, 62.5kg row and 95kg dead. That's achievable progress.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff