What training are you doing/have you done today? (Vol.3)
Discussion
Ed/L152 said:
Having never done strength training before I'm 2 months into a novice linear progression on squat, overhead press, bench and deadlift, plus lat pulldown too. Although recently the progression has been slowing. Today I finally got 47.5kg overhead, back squatted 90kg and deadlifted 130kg. Monday I benched 62.5kg (I alternate OHP and bench). All for 3 sets of 5, except deadlift 1 set of 5.
My squats have a small tendency to 'good morning', I'm not sure if it's a quad weakness or something else. I'll probably squat 90kg on Friday then go for 92.5 (practically bodyweight) on Monday.
I did have deadlift up to 145kg but with some rounding of the back, so I've reset and taken some coaching on this. I'm taking the chance to persevere with hook grip, rather than resorting to alternate.
My numbers seem embarrassingly low. I'm really enjoying it though, and it's encouraging me to actively reduce my beer consumption and increase how much I sleep, so I'm getting indirect benefits elsewhere as well.
No such a thing as embarrassing numbers in the gym, you're there and training, more than half the population, including g myself for last few months, are doing. Keep up the good workMy squats have a small tendency to 'good morning', I'm not sure if it's a quad weakness or something else. I'll probably squat 90kg on Friday then go for 92.5 (practically bodyweight) on Monday.
I did have deadlift up to 145kg but with some rounding of the back, so I've reset and taken some coaching on this. I'm taking the chance to persevere with hook grip, rather than resorting to alternate.
My numbers seem embarrassingly low. I'm really enjoying it though, and it's encouraging me to actively reduce my beer consumption and increase how much I sleep, so I'm getting indirect benefits elsewhere as well.
Edited by Ed/L152 on Wednesday 27th November 18:40
Good lifts- it's all about trajectory- just keep pushing and improving.
Re the good morning on the squat- focus on balance, and keeping the bar path vertical- at some point during the lift, you're becoming unbalanced, and tipping forward. Hard to say without seeing your squat., but a lot of the time it's down to tech, rather than weaknesses- do a very slow rep, with a medium weight, and you'll find the exact point you begin to tip forward.
At this point, figure out why- knees too far back? hips shooting up? Stance to narrow? - what do you need to do to keep balance? (everyone will be different depending on bio mechanics and squat tech) If you can figure that, you've solved one of the major reasons people fail at the squat, other than strength
Re the good morning on the squat- focus on balance, and keeping the bar path vertical- at some point during the lift, you're becoming unbalanced, and tipping forward. Hard to say without seeing your squat., but a lot of the time it's down to tech, rather than weaknesses- do a very slow rep, with a medium weight, and you'll find the exact point you begin to tip forward.
At this point, figure out why- knees too far back? hips shooting up? Stance to narrow? - what do you need to do to keep balance? (everyone will be different depending on bio mechanics and squat tech) If you can figure that, you've solved one of the major reasons people fail at the squat, other than strength
Ed/L152 said:
Having never done strength training before I'm 2 months into a novice linear progression on squat, overhead press, bench and deadlift, plus lat pulldown too. Although recently the progression has been slowing. Today I finally got 47.5kg overhead, back squatted 90kg and deadlifted 130kg. Monday I benched 62.5kg (I alternate OHP and bench). All for 3 sets of 5, except deadlift 1 set of 5.
That's a seriously good OHP for a newbie and vs your other lifts. I've been training for 3 years now and my standing overhead press is only 50kg for 5x5 and its been a long hard struggle to get it that good. To compare my deadlift is 155kg 1x5 and 5x5 bench is at 90kg. stargazer30 said:
Nothing really note worthy on my gym routine today but I did see a bloke doing 100kg free weight bench press with exercise gloves on and using a suicide grip 
Madness.
I don't wear gloves, but I'll only bring the thumb forwards for weights in excess of 100kg. I have no idea why but the 'suicide' grip is a much more comfortable position; not just for my hands but it feels 'right' all the way through my arms, shoulders and into the sides of my chest.Madness.
stargazer30 said:
That's a seriously good OHP for a newbie and vs your other lifts. I've been training for 3 years now and my standing overhead press is only 50kg for 5x5 and its been a long hard struggle to get it that good. To compare my deadlift is 155kg 1x5 and 5x5 bench is at 90kg.
OHP being not much more than half bench press is fairly common. It is a tough lift. You'll see that many people with strong OHP numbers lean back quite a lot, getting some of those nice big bench press muscles (more) into the lift. In the spring, I am going to try to get a bodyweight OHP again. Last time it didn't take long, but I was 8kg lighter!
Squat day today (with a bit of adhoc bench press):
Warm up:
65kg x 5
80kg x 5
95kg x 3
Main lift:
110kg x 3
130kg x 3
145kg x 3
150kg x 1 (not on the 5/3/1 programme but 145kg x 3 went up reasonably easily)
Still felt quite fresh so did a 130kg x 5 to finish off the heavier part of the workout
Boring but big:
80kg x10 for 5 sets (50 total reps with 1-minute rest in between). This is a killer.
Wide grip pull-ups:
Bodyweight 8 reps for 4 sets (32 total reps)
Bodyweight + 12.5kg for 5 reps
Bodyweight + 15.5kg for 3 reps
Bodyweight + 22.5kg for 3 reps
Bodyweight + 27.kg for 2 reps
I had some spare time so rather than do a few dumbell presses I did a short bench press session because I felt like it:
60kg x 10
80kg x 8
100kg x 5
105kg x 10 (I've been trying to crack 10 reps at 105kg for a few weeks now).
115kg x 3
OHP tomorrow.... I hate OHP
Warm up:
65kg x 5
80kg x 5
95kg x 3
Main lift:
110kg x 3
130kg x 3
145kg x 3
150kg x 1 (not on the 5/3/1 programme but 145kg x 3 went up reasonably easily)
Still felt quite fresh so did a 130kg x 5 to finish off the heavier part of the workout
Boring but big:
80kg x10 for 5 sets (50 total reps with 1-minute rest in between). This is a killer.
Wide grip pull-ups:
Bodyweight 8 reps for 4 sets (32 total reps)
Bodyweight + 12.5kg for 5 reps
Bodyweight + 15.5kg for 3 reps
Bodyweight + 22.5kg for 3 reps
Bodyweight + 27.kg for 2 reps
I had some spare time so rather than do a few dumbell presses I did a short bench press session because I felt like it:
60kg x 10
80kg x 8
100kg x 5
105kg x 10 (I've been trying to crack 10 reps at 105kg for a few weeks now).
115kg x 3
OHP tomorrow.... I hate OHP
TheJimi said:
ORD said:
I agree with the big man.
Also, your lifts are pretty good for only a couple of months into lifting. You’re doing great.
I thought that too.Also, your lifts are pretty good for only a couple of months into lifting. You’re doing great.
Quite a lot of potential, by the sounds of things.
ED - what height / weight / age are you?
In the last few weeks the linear progression has been slower and the increases are harder. I'm think of reducing the heavy squats to monday and friday only, with a deload on wednesday. Currently I'm doing a Starting Strength program which I like because it's so simple. I'll probably persist with this for another 1, 2 or 3 months, with a view to changing to a more RPE based program (such as from Barbell Medicine).
didelydoo said:
Re the good morning on the squat- focus on balance, and keeping the bar path vertical- at some point during the lift, you're becoming unbalanced, and tipping forward. Hard to say without seeing your squat., but a lot of the time it's down to tech, rather than weaknesses- do a very slow rep, with a medium weight, and you'll find the exact point you begin to tip forward.
At this point, figure out why- knees too far back? hips shooting up? Stance to narrow? - what do you need to do to keep balance? (everyone will be different depending on bio mechanics and squat tech) If you can figure that, you've solved one of the major reasons people fail at the squat, other than strength
Thank you, I really appreciate the help. When the hips going up fractionally faster than the bar, I can feel it's a cheat - it's fractionally deloading the quads, with the glutes and back erectors doing more.At this point, figure out why- knees too far back? hips shooting up? Stance to narrow? - what do you need to do to keep balance? (everyone will be different depending on bio mechanics and squat tech) If you can figure that, you've solved one of the major reasons people fail at the squat, other than strength
I'm there.... Just in the back 
I was there with my friend attempting the UK dumbbell record but they didn't show it.
125kg I think it was, Big Z was just about to give him the down command when his left knee dislocated. Very unfortunate as I prepped him for this and he got it up very easily.
However, I'm hoping to qualify next year.
Now I'm pretty much injury free, it's just going back on a maintenance/bulk with the coach I used last year and see what happens.
Annoying as I can do the events, just had something hold me back each time.
I was there with my friend attempting the UK dumbbell record but they didn't show it.
125kg I think it was, Big Z was just about to give him the down command when his left knee dislocated. Very unfortunate as I prepped him for this and he got it up very easily.
However, I'm hoping to qualify next year.
Now I'm pretty much injury free, it's just going back on a maintenance/bulk with the coach I used last year and see what happens.
Annoying as I can do the events, just had something hold me back each time.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff