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Fuzzle
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« on: September 27, 2011, 02:21:08 PM » |
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I started StrongLifts 5x5 and for my first time squatting, i my thighs got really sore and felt weird 3 minutes after i finished and still feel like this today. If my thighs are still sore and my schedule says to squat, is it OK for me to squat?
When i squat down normally with no weights i can do so fine, so should i still continue?
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Age: 14
Weight: 136
BF- 7.6%
Goals: Bench 130x5 reps or more [X]
Dumbbell Bench 60 each hand, 6 reps or more [ ] Current 55x 6-9 reps
Weigh 145 [ ]
100 pound shrugs [ ] Current 85x 10 rep
Dips x 45lb weight 10 reps [ ] Curre
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Sheamus
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« Reply #1 on: September 27, 2011, 02:38:20 PM » |
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Depends on how bad the soreness is. If it's just a mild soreness, be sure to warm up properly and the soreness will usually go away during the squats. If it's a lot of pain then just skip squats. You're body will get used to them as time progresses and the soreness will gradually decrease.
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Progress DiaryGoals: - Perform 3x10 full Chinups - Squat 1.5 bodyweight - Bench Press bodyweight - Deadlift 2 bodyweight
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Fuzzle
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« Reply #2 on: September 27, 2011, 02:47:22 PM » |
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Its not crazy pain, but noticeable. From a 1-10 and 10 is yelling. Its a 4 i guess. Is it fine to squat with the soreness though?
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Age: 14
Weight: 136
BF- 7.6%
Goals: Bench 130x5 reps or more [X]
Dumbbell Bench 60 each hand, 6 reps or more [ ] Current 55x 6-9 reps
Weigh 145 [ ]
100 pound shrugs [ ] Current 85x 10 rep
Dips x 45lb weight 10 reps [ ] Curre
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MercNil
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« Reply #3 on: September 27, 2011, 02:49:38 PM » |
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Its not crazy pain, but noticeable. From a 1-10 and 10 is yelling. Its a 4 i guess. Is it fine to squat with the soreness though?
Yes since one who rested 48 hours prior to training is okay to train. However, you should warmup properly by doing dynamic stretching and 5 minute cardio, and proper warmup with less than your working weight. Doms are something to avoid at all costs unless you want it to bother you in training like it is now. |
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Sheamus
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« Reply #4 on: September 27, 2011, 02:50:22 PM » |
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As said before, it depends. Give them a try and if you feel you can't make it through without your legs giving out, then just stop and wait until your legs are 100%. Better safe than sorry, squats can be a very dangerous exercise if done improperly.
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Progress DiaryGoals: - Perform 3x10 full Chinups - Squat 1.5 bodyweight - Bench Press bodyweight - Deadlift 2 bodyweight
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Sheamus
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« Reply #5 on: September 27, 2011, 02:51:25 PM » |
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Its not crazy pain, but noticeable. From a 1-10 and 10 is yelling. Its a 4 i guess. Is it fine to squat with the soreness though?
Yes since one who rested 48 hours prior to training is okay to train. However, you should warmup properly by doing dynamic stretching and 5 minute cardio, and proper warmup with less than your working weight. Doms are something to avoid at all costs unless you want it to bother you in training like it is now. Don't stretch before working out. If you're going to stretch, do it after the work out, but not before. |
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Progress DiaryGoals: - Perform 3x10 full Chinups - Squat 1.5 bodyweight - Bench Press bodyweight - Deadlift 2 bodyweight
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MercNil
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« Reply #6 on: September 27, 2011, 02:56:05 PM » |
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Its not crazy pain, but noticeable. From a 1-10 and 10 is yelling. Its a 4 i guess. Is it fine to squat with the soreness though?
Yes since one who rested 48 hours prior to training is okay to train. However, you should warmup properly by doing dynamic stretching and 5 minute cardio, and proper warmup with less than your working weight. Doms are something to avoid at all costs unless you want it to bother you in training like it is now. Don't stretch before working out. If you're going to stretch, do it after the work out, but not before. Dynamic stretching is different from static stretching. Lunges, for example are dynamic stretching and is a good warmup for doing squats. Similary, prior to doing bench press, dynamic stretching by knee push ups are a good idea to get the blood flowing. |
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Fuzzle
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« Reply #7 on: September 27, 2011, 02:57:35 PM » |
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Im going to take all your advice, and thanks for it. Im also going to sit in my tub with warm to hot water to relax my muscles hopefully that would help.
ALSO: I should add 5 pounds to every single exercise during my next session during the first 4 weeks also right? And after the 4 weeks i add 5 pounds to a session every 1 week?
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Logged
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Age: 14
Weight: 136
BF- 7.6%
Goals: Bench 130x5 reps or more [X]
Dumbbell Bench 60 each hand, 6 reps or more [ ] Current 55x 6-9 reps
Weigh 145 [ ]
100 pound shrugs [ ] Current 85x 10 rep
Dips x 45lb weight 10 reps [ ] Curre
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MercNil
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« Reply #8 on: September 27, 2011, 03:00:01 PM » |
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Im going to take all your advice, and thanks for it. Im also going to sit in my tub with warm to hot water to relax my muscles hopefully that would help.
ALSO: I should add 5 pounds to every single exercise during my next session during the first 4 weeks also right? And after the 4 weeks i add 5 pounds to a session every 1 week?
Yes. Or when you're no longer able to complete a 5x5 set. |
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Get Big
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« Reply #9 on: September 27, 2011, 03:06:36 PM » |
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Im going to take all your advice, and thanks for it. Im also going to sit in my tub with warm to hot water to relax my muscles hopefully that would help.
ALSO: I should add 5 pounds to every single exercise during my next session during the first 4 weeks also right? And after the 4 weeks i add 5 pounds to a session every 1 week?
No. You add 5 lbs to all 3 lifts every workout. Not just for 4 weeks. Every workout  |
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« Last Edit: September 27, 2011, 03:11:37 PM by Get Big »
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Sheamus
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« Reply #10 on: September 27, 2011, 03:09:59 PM » |
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Its not crazy pain, but noticeable. From a 1-10 and 10 is yelling. Its a 4 i guess. Is it fine to squat with the soreness though?
Yes since one who rested 48 hours prior to training is okay to train. However, you should warmup properly by doing dynamic stretching and 5 minute cardio, and proper warmup with less than your working weight. Doms are something to avoid at all costs unless you want it to bother you in training like it is now. Don't stretch before working out. If you're going to stretch, do it after the work out, but not before. Dynamic stretching is different from static stretching. Lunges, for example are dynamic stretching and is a good warmup for doing squats. Similary, prior to doing bench press, dynamic stretching by knee push ups are a good idea to get the blood flowing. Ah gotcha I do those but never considered them stretches though |
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Progress DiaryGoals: - Perform 3x10 full Chinups - Squat 1.5 bodyweight - Bench Press bodyweight - Deadlift 2 bodyweight
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MercNil
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« Reply #11 on: September 27, 2011, 03:11:15 PM » |
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Its not crazy pain, but noticeable. From a 1-10 and 10 is yelling. Its a 4 i guess. Is it fine to squat with the soreness though?
Yes since one who rested 48 hours prior to training is okay to train. However, you should warmup properly by doing dynamic stretching and 5 minute cardio, and proper warmup with less than your working weight. Doms are something to avoid at all costs unless you want it to bother you in training like it is now. Don't stretch before working out. If you're going to stretch, do it after the work out, but not before. Dynamic stretching is different from static stretching. Lunges, for example are dynamic stretching and is a good warmup for doing squats. Similary, prior to doing bench press, dynamic stretching by knee push ups are a good idea to get the blood flowing. Ah gotcha I do those but never considered them stretches though Hehe, me too. I always thought it was called warmup until recently. |
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Fuzzle
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« Reply #12 on: September 27, 2011, 03:22:45 PM » |
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So basically what your saying is i add 5 pounds to every time i have to workout. Every A i add 5 pounds. If i have A twice that week, im putting on a total of 10 pounds for that week? For example
Week 1
A-70 pounds
B-70 pounds
A- 75 Pounds
Week 2
B- 75 pounds
A- 80 pounds
B- 80 pounds
Week 3
A- 85 pounds
B- 85 pounds
A- 90 pounds
Week 4
B- 90
A-90
B-95
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Logged
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Age: 14
Weight: 136
BF- 7.6%
Goals: Bench 130x5 reps or more [X]
Dumbbell Bench 60 each hand, 6 reps or more [ ] Current 55x 6-9 reps
Weigh 145 [ ]
100 pound shrugs [ ] Current 85x 10 rep
Dips x 45lb weight 10 reps [ ] Curre
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MercNil
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« Reply #13 on: September 27, 2011, 03:30:00 PM » |
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So basically what your saying is i add 5 pounds to every time i have to workout. Every A i add 5 pounds. If i have A twice that week, im putting on a total of 10 pounds for that week? For example
Week 1
A-70 pounds
B-70 pounds
A- 75 Pounds
Week 2
B- 75 pounds
A- 80 pounds
B- 80 pounds
Week 3
A- 85 pounds
B- 85 pounds
A- 90 pounds
Week 4
B- 90
A-90
B-95
The issue here is whether you're able to do 5x5 in perfect form. If yes, then add weight next time. If no, then stick to the weight or de load. This is the only problem with linear progression.  |
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Fuzzle
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« Reply #14 on: September 27, 2011, 03:32:29 PM » |
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Ohh ok got it.
So if i were to be stuck with bench pressing (for example, not my real struggling weight) at 50 pounds and cant go higher, i should keep benching 50 until im strong enough to move on?
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Logged
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Age: 14
Weight: 136
BF- 7.6%
Goals: Bench 130x5 reps or more [X]
Dumbbell Bench 60 each hand, 6 reps or more [ ] Current 55x 6-9 reps
Weigh 145 [ ]
100 pound shrugs [ ] Current 85x 10 rep
Dips x 45lb weight 10 reps [ ] Curre
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