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BergstromRapz
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« on: February 04, 2012, 01:29:09 AM » |
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hi. i got a free sample of the book here on this page: http://s3.stronglifts.com/stronglifts-5x5-report.pdf& it says that the first 4weeks i should do almost no weight or at least 50% less than my 5RM, but it only states that its because that way is the best to learn perfect technique. but i already got perfect technique? i got a pretty big workout right now (maybe too big but if the first exercise is VERY hard, i dont do some of the last stuff. well this big workout is why im trying SL5x5) anyway here's what im lifting now: Squat 5x6 85kg (here i actually removed 10kg to get perfect technique & its working. though i have thought about doing 80kg in SL5x5 instead) Deadlift 4x5-6 110kg Bench 4x6 75-80kg (last time, i did 2sets of 80, then 2sets of 75. maybe i can do 4x80kg now, but should start SL5x5 with 75 or 77,5??) Military Press 4x6 30-35kg (2weeks ago i did35kg, but it was too hard on my left front delt which messed up my bench.. last time, i did 30 for 2 or 3sets, then 35 to finish off, which was kinda easier than i thought) then after deadlift i do 3sets of pull ups & here it comes: Row 3x6-8 65kg (have been on sets with 75kg but it messed up my technique so i went straight down to 65again. have increased weight here for 2months cos of that stupidity) so whats the absolutely BEST way for me to begin SL?? are there anyone out there who has also tried starting out SL after getting experienced that can tell me whats best to do? im gonna do my first SL workout this monday  |
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i accept all friend invites to talk fitness Compund over Isolation - Strength over Pump - Technique over Strength Currently doing Stronglift5x5 Goals: ___ [where im at now] Deadlift: 180kg [113] Squat: 135kg [105.5] Bench: 100kg [83] |
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MercNil
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« Reply #1 on: February 04, 2012, 01:34:04 AM » |
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Simply start by lifting 30 percent of what you can lift per exercise. The longer you're able to improve, the better that program will work for you. You'll stall in the case of starting to heavy.
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Umbra
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« Reply #2 on: February 04, 2012, 02:39:09 AM » |
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I think SL's 'start with the bar' idea is a waste of time, personally, and CERTAINLY not the best way to perfet form BUT I think you've got the wrong mentality: 1) I'm 105% sure your form is not perfect and 2) it's better to start too light than too heavy. If you continue on with your weights and stall soon because you're not used to doing it this way you'll be pissed off in a few weeks when you realise you would have made faster progress by starting lower
Anyway the SS program is 3x5 and has you start with a working weight not the bar, so you might want to consider that (SL is just a copycat version anyway)
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You could do a lot worse than being a Rippetoe fanboy...
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BergstromRapz
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« Reply #3 on: February 04, 2012, 03:01:27 AM » |
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Simply start by lifting 30 percent of what you can lift per exercise. The longer you're able to improve, the better that program will work for you. You'll stall in the case of starting to heavy.
well, it will also take me much longer to actually lift max? thats why im in doubt I think SL's 'start with the bar' idea is a waste of time, personally, and CERTAINLY not the best way to perfet form BUT I think you've got the wrong mentality: 1) I'm 105% sure your form is not perfect and 2) it's better to start too light than too heavy. If you continue on with your weights and stall soon because you're not used to doing it this way you'll be pissed off in a few weeks when you realise you would have made faster progress by starting lower
Anyway the SS program is 3x5 and has you start with a working weight not the bar, so you might want to consider that (SL is just a copycat version anyway)
now why are u so sure im not doing perfect form? squat: shoulder wide feet, perfectly stretched lower back, shoulder blades in place, head looking up to stretch upper back as well, knees behind toes, down to at least 90degrees angle on my knees. Deadlift: pretty much the same. Bench: u can stick a hand under my lower back, my shoulder blades are in place, elbows & hands placed beside chest - not shoulders, i make sure to get the bar all the way down before i press. Military: i clean it up with a solid back & i stand solid when pressing. i feel its strengthening my lower back . & can u send me a link to this "SS" program so i can check it out? |
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i accept all friend invites to talk fitness Compund over Isolation - Strength over Pump - Technique over Strength Currently doing Stronglift5x5 Goals: ___ [where im at now] Deadlift: 180kg [113] Squat: 135kg [105.5] Bench: 100kg [83] |
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Soc187
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« Reply #4 on: February 04, 2012, 03:32:12 AM » |
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lol that^ post kinda just proved Umbra right. SL uses low bar and with low bar you dont look up at all, knees over toes happens for some people and 90degree knee angle isnt below parallel (the knee position depends on individual leg lengths though). And deadlifts arent the same as squats. Plus, you cant claim perfect for by writing about it. You might think you have perfect form but very few people actually do and without a video to prove it, chances are yours isnt perfect either. If you start with your 5RM you will likely stall after a few weeks. The SS method Umbra mentioned where you find your working weight on the first day is much better. Scroll down to "the first workout" on this page: http://startingstrength.wikia.com/wiki/FAQ:The_Program |
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« Last Edit: February 04, 2012, 03:39:10 AM by Soc187 »
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Lifting form&Trainin' LogYou see, by working out my muscles im relaxin' my mind, and after an hour or two im fine. My whole outlook on life is shiny and new.
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surya.v
Strong(er)
Übergnome
Reputation Power: 5
Posts: 1916
Do what you do!
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« Reply #5 on: February 04, 2012, 03:32:59 AM » |
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I think SL's 'start with the bar' idea is a waste of time, personally, and CERTAINLY not the best way to perfet form BUT I think you've got the wrong mentality: 1) I'm 105% sure your form is not perfect and 2) it's better to start too light than too heavy. If you continue on with your weights and stall soon because you're not used to doing it this way you'll be pissed off in a few weeks when you realise you would have made faster progress by starting lower
Anyway the SS program is 3x5 and has you start with a working weight not the bar, so you might want to consider that (SL is just a copycat version anyway)
Why do you feel so? |
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Stats:
Height - 5'10"
Weight ~ 62kgs
Goals for August 2012-
Deadlift 110kgx5
Squat 80kgx3x5
OHP 45kgx3x5
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Filip_CRO
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« Reply #6 on: February 04, 2012, 03:35:32 AM » |
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squat: shoulder wide feet, perfectly stretched lower back, shoulder blades in place, head looking up to stretch upper back as well, knees behind toes, down to at least 90degrees angle on my knees.
Deadlift: pretty much the same.
Bench: u can stick a hand under my lower back, my shoulder blades are in place, elbows & hands placed beside chest - not shoulders, i make sure to get the bar all the way down before i press.
Military: i clean it up with a solid back & i stand solid when pressing. i feel its strengthening my lower back .
& can u send me a link to this "SS" program so i can check it out?
Squats: You do half squats. Your hips need to be lower then knees. DL: If you do it same as squat something must be wrong  Bench: Max with of grip in PL is 81 cm (if you dont know) Military: You do OHP not military. SS: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs |
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Goals:
Press my BW for 5 reps.
Deadlift 2xBW for 5 reps.
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BergstromRapz
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« Reply #7 on: February 04, 2012, 03:41:49 AM » |
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do u people actually think i gave full descriptions? he come at me & claims that i do not do perfect form for no reason.....
obviously, i do not do the same with deadlift as on squats & obviously i do go lower than 90degrees on squats (i wrote at least).
on deadlift i do a solid back & shoulders as on squats .........
there are 2 walls next to each other with mirrors so i can see from every encessary angle what im doing & i have been working a lot on perfect form .
this has nothing to do with what i need to know, except im not exactly sure what "low bar" squats are
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i accept all friend invites to talk fitness Compund over Isolation - Strength over Pump - Technique over Strength Currently doing Stronglift5x5 Goals: ___ [where im at now] Deadlift: 180kg [113] Squat: 135kg [105.5] Bench: 100kg [83] |
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Soc187
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« Reply #8 on: February 04, 2012, 03:46:43 AM » |
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Look, no matter how good you think your form is, without a video, noone is going to believe it is perfect. Especially now that you've said you dont know what low bar is.
Very few people have "perfect form". We arent claiming you are lying, just that you might not realise where you are making some mistakes.
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Lifting form&Trainin' LogYou see, by working out my muscles im relaxin' my mind, and after an hour or two im fine. My whole outlook on life is shiny and new.
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Filip_CRO
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« Reply #9 on: February 04, 2012, 03:50:48 AM » |
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Don't look at mirror at all. Tape yourself and look at form. If you know good, if not this is full squat:   In low bar SQ: Platform: The Squat - Bar PositionIn high bar SQ: Bar is higher on your traps. |
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Goals:
Press my BW for 5 reps.
Deadlift 2xBW for 5 reps.
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BergstromRapz
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« Reply #10 on: February 04, 2012, 03:57:11 AM » |
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yeah i know video is best, but i always adjust my working weight to whatever makes me do perfect form the best of course i have some exercises with kinda lousy form, but theire not as important & im working on those too of course...... thanks, i will definately looks at the low bar squat video & yes, i do squats that way actually i've gotten a friend who i am gonna do SL with on monday. i coach him & he appreciates it - he has gotten most of the basic covered so soon he can help me reach my perfect form too |
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i accept all friend invites to talk fitness Compund over Isolation - Strength over Pump - Technique over Strength Currently doing Stronglift5x5 Goals: ___ [where im at now] Deadlift: 180kg [113] Squat: 135kg [105.5] Bench: 100kg [83] |
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Furius
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« Reply #11 on: February 04, 2012, 04:08:49 AM » |
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I'd suggest you filming and posting a form check on your squats. I thought I could squat well but then I posted a form check...  You can ALWAYS do better, no matter how good you are so always look for ways and opportunities to improve. |
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Progress diary: http://tinyurl.com/cf8hl2vGoals: - Squats 1,25x BW [X]
- Bench press 1x BW [X]
- Press 0,7x BW [X]
- Deadlift 1,5x BW [X]
- Barbell row 1x BW [X]
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Umbra
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« Reply #12 on: February 04, 2012, 04:54:17 AM » |
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Simply start by lifting 30 percent of what you can lift per exercise. The longer you're able to improve, the better that program will work for you. You'll stall in the case of starting to heavy.
well, it will also take me much longer to actually lift max? thats why im in doubt I think SL's 'start with the bar' idea is a waste of time, personally, and CERTAINLY not the best way to perfet form BUT I think you've got the wrong mentality: 1) I'm 105% sure your form is not perfect and 2) it's better to start too light than too heavy. If you continue on with your weights and stall soon because you're not used to doing it this way you'll be pissed off in a few weeks when you realise you would have made faster progress by starting lower
Anyway the SS program is 3x5 and has you start with a working weight not the bar, so you might want to consider that (SL is just a copycat version anyway)
now why are u so sure im not doing perfect form? Because hardly anyone has PERFECT form, especially not someone relatively new to lifting. I didn't mean you had bad form (though what you describe, as SoC says, isn't the form that's used in the program), just not perfect. The SS program is: Workout ASquats: 3x5 Bench press: 3x5 Deadlifts: 1x5 Workout BSquats: 3x5 Press: 3x3 Power cleans: 5x3 alternated like that. Weight is increased every session, enough food is eaten to gain weight (if your thin, which means many thousands of calories if your abs are showing) and long rest breaks are taken. That's the program but you really need the book if you want to maximise your results I think SL's 'start with the bar' idea is a waste of time, personally, and CERTAINLY not the best way to perfet form BUT I think you've got the wrong mentality: 1) I'm 105% sure your form is not perfect and 2) it's better to start too light than too heavy. If you continue on with your weights and stall soon because you're not used to doing it this way you'll be pissed off in a few weeks when you realise you would have made faster progress by starting lower
Anyway the SS program is 3x5 and has you start with a working weight not the bar, so you might want to consider that (SL is just a copycat version anyway)
Why do you feel so? Which bit? |
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You could do a lot worse than being a Rippetoe fanboy...
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surya.v
Strong(er)
Übergnome
Reputation Power: 5
Posts: 1916
Do what you do!
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« Reply #13 on: February 04, 2012, 06:31:47 AM » |
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@Umbra: The part where you say that working with the empty bar is " CERTAINLY not the best way to perfect form"
why do you think so?
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Stats:
Height - 5'10"
Weight ~ 62kgs
Goals for August 2012-
Deadlift 110kgx5
Squat 80kgx3x5
OHP 45kgx3x5
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Umbra
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« Reply #14 on: February 04, 2012, 06:34:42 AM » |
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Because your true form isn't shown with a weightless bar and mastering form with no/light weight doesn't guarantee good form when it gets heavy. You're better off starting off with a weight that challenges you so that you can see what your body does when it's struggling to get the bar up--that's when things like knees coming in happen. Starting with the empty bar is a waste of time and you can only correct form to the best of your knowledge (without a coach) so if you think your form is good with just the bar you'll keep it that way at 50kg
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You could do a lot worse than being a Rippetoe fanboy...
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