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MercNil
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« Reply #15 on: February 04, 2012, 07:01:57 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? Your body will thank you if you take the time to ease your way into lifting up to your max because you'll also allow for time for your joints to adjust.  And if you're near lifting your max, you won't be able to progress unless you eat more/ decrease the lifts you're doing or total reps you're making. You'll get there back fast anyway within a month or so. Just exercise some patience. |
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BergstromRapz
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« Reply #16 on: February 04, 2012, 11:42:27 AM » |
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first of all: im not "relatively new" & my joints dont need to "adjust to it". i have lifted for like 10years. sure maybe 8 or 9 of those have been a waste, but my body is used to it & i have been lifting ABSOLUTE MAX for a while, just not with a workout that makes me increase optimal in strength overall. the past 2 months i increased my bench by 15-20kg. i have done Deadlift for 2months & i now do 110kg, 115kg next time unless i take off working weight. i also got into military press & increased that a bit. other assistance exercises (like leg extension & calf raises/presses) i increased strength by DAMN MUCH (sure theire not that important but it shows some sort of improvements). second & probably most important as to my first post: what IS new to me is mixing big muscle groups in 1 workout & not doing the small muscles. thats why im concerned. i have considered lowing my work weight like 50%, but i need more comments to be sure i guess (no Merc, it takes MUCH more than a month for me to get back up to my current max weight again) its great advices though, thanks for all |
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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 #17 on: February 04, 2012, 12:44:18 PM » |
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first of all: im not "relatively new" & my joints dont need to "adjust to it". i have lifted for like 10years. sure maybe 8 or 9 of those have been a waste, but my body is used to it & i have been lifting ABSOLUTE MAX for a while, just not with a workout that makes me increase optimal in strength overall. the past 2 months i increased my bench by 15-20kg. i have done Deadlift for 2months & i now do 110kg, 115kg next time unless i take off working weight. i also got into military press & increased that a bit. other assistance exercises (like leg extension & calf raises/presses) i increased strength by DAMN MUCH (sure theire not that important but it shows some sort of improvements). second & probably most important as to my first post: what IS new to me is mixing big muscle groups in 1 workout & not doing the small muscles. thats why im concerned. i have considered lowing my work weight like 50%, but i need more comments to be sure i guess (no Merc, it takes MUCH more than a month for me to get back up to my current max weight again) its great advices though, thanks for all it's okay. i won't change my advise. keep up the effort. |
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BergstromRapz
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« Reply #18 on: February 05, 2012, 03:11:22 AM » |
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well, u all tell me to lift very light from the start (which i already did 2months ago with my regular 20sets per day 4DAW)..
cos the longer i can go on stalling the better? but lets say it takes me 3months to get back to my current max? then the stalling will come 3months later than if i didnt or what?
i thought stalling was a sign of becoming advanced ?
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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 #19 on: February 05, 2012, 03:21:15 AM » |
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But when you stall on light weights... something's wrong right? |
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BergstromRapz
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« Reply #20 on: February 05, 2012, 03:32:58 AM » |
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But when you stall on light weights... something's wrong right? why would i do that? xD |
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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 #21 on: February 05, 2012, 03:40:32 AM » |
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But when you stall on light weights... something's wrong right? why would i do that? xD I'm wondering too. Anyway, since you're going to do your own thing; might as well try it out and tell us if it worked. |
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« Last Edit: February 05, 2012, 03:42:07 AM by MercNil »
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lawyer1978
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« Reply #22 on: February 05, 2012, 03:50:01 AM » |
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If you want to start SL 5x5 and wonder if starting with an empty bar is going to satisfy you - why not listen to the guy who brought the program to you in the first place:
"If you have been lifting weights during the past months then starting with the empty barbell
may feel too light. My advice remains though: it's better too start too light than too heavy.
Avoid soreness, avoid early stalling, and spent some time mastering technique on all the
lifts. If you want to start heavier anyway, then start with 50% of your 5RM. So if your max
Bench Press is 5x220lbs, you should start with 110lbs for 5x5. That will still be fairly light,
but remember you'll be adding 5lbs per workout, and so you'll be Benching 190lbs for sets
of 5 reps within 12 weeks."
- Mehdi in The 5x5 Report p. 45 -
Looks like this could be the thing for you.
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BergstromRapz
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« Reply #23 on: February 05, 2012, 04:04:33 AM » |
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But when you stall on light weights... something's wrong right? why would i do that? xD I'm wondering too. Anyway, since you're going to do your own thing; might as well try it out and tell us if it worked. im not sure what i wanna do yet xD If you want to start SL 5x5 and wonder if starting with an empty bar is going to satisfy you - why not listen to the guy who brought the program to you in the first place:
"If you have been lifting weights during the past months then starting with the empty barbell
may feel too light. My advice remains though: it's better too start too light than too heavy.
Avoid soreness, avoid early stalling, and spent some time mastering technique on all the
lifts. If you want to start heavier anyway, then start with 50% of your 5RM. So if your max
Bench Press is 5x220lbs, you should start with 110lbs for 5x5. That will still be fairly light,
but remember you'll be adding 5lbs per workout, and so you'll be Benching 190lbs for sets
of 5 reps within 12 weeks."
- Mehdi in The 5x5 Report p. 45 -
Looks like this could be the thing for you.
yeah i have thought about that too, but after 2months im still a bit below my current max |
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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 #24 on: February 05, 2012, 04:07:29 AM » |
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Just do the SS method and find your working weight on the first day. Start with the bar, and add 10lbs per set until the bar speed slows down noticably and form is altered. Thats your starting weight, do 2 (or 4) more sets of 5 with that weight. Next session, add 5 lbs.
You're making this more complicated that it needs to be.
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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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BergstromRapz
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« Reply #25 on: February 05, 2012, 04:09:18 AM » |
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Just do the SS method and find your working weight on the first day. Start with the bar, and add 10lbs per set until the bar speed slows down noticably and form is altered. Thats your starting weight, do 2 (or 4) more sets of 5 with that weight. Next session, add 5 lbs.
You're making this more complicated that it needs to be.
i havent really read the SS program.. but i read what sets to do & it looks almost the same as SL with exercises so cant i just find my working weight on the first SL day anyway?  |
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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 #26 on: February 05, 2012, 04:13:32 AM » |
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Just do the SS method and find your working weight on the first day. Start with the bar, and add 10lbs per set until the bar speed slows down noticably and form is altered. Thats your starting weight, do 2 (or 4) more sets of 5 with that weight. Next session, add 5 lbs.
You're making this more complicated that it needs to be.
i havent really read the SS program.. but i read what sets to do & it looks almost the same as SL with exercises so cant i just find my working weight on the first SL day anyway? SS is not similar to SL. SL tells you to start with an empty bar or 50 percent of what you already lift. If you plan to do SL, follow the instructions. So what if you can't lift your current max for the next two months. That's a short time. I'd be surprised if you lifted heavy and were able to improve in a week with SL. |
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Soc187
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« Reply #27 on: February 05, 2012, 04:18:17 AM » |
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Just do the SS method and find your working weight on the first day. Start with the bar, and add 10lbs per set until the bar speed slows down noticably and form is altered. Thats your starting weight, do 2 (or 4) more sets of 5 with that weight. Next session, add 5 lbs.
You're making this more complicated that it needs to be.
i havent really read the SS program.. but i read what sets to do & it looks almost the same as SL with exercises so cant i just find my working weight on the first SL day anyway? Thats what i said. Find your working weight on the first day. |
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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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BergstromRapz
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« Reply #28 on: February 05, 2012, 04:23:35 AM » |
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Just do the SS method and find your working weight on the first day. Start with the bar, and add 10lbs per set until the bar speed slows down noticably and form is altered. Thats your starting weight, do 2 (or 4) more sets of 5 with that weight. Next session, add 5 lbs.
You're making this more complicated that it needs to be.
i havent really read the SS program.. but i read what sets to do & it looks almost the same as SL with exercises so cant i just find my working weight on the first SL day anyway? SS is not similar to SL. SL tells you to start with an empty bar or 50 percent of what you already lift. If you plan to do SL, follow the instructions. So what if you can't lift your current max for the next two months. That's a short time. I'd be surprised if you lifted heavy and were able to improve in a week with SL. but i have lifted most heavy the past 2 months ?? it kinda looks like he talks to beginners or people who are not exactly beginners, but still havent got much results from their workouts & that puts me in doubt but sure, i could try to lift max or not for workout a & b just once then decide i guess |
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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 #29 on: February 05, 2012, 04:26:57 AM » |
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Dont remember how much you said you bench, but if you are on 200 for 5x5 right now, and you find a working weight on the first day of 170 or something like that, adding 5-10lbs every session, it will only take 2-4weeks before you are back at 200lbs and if you do the program right, you will be past it with ease after another few weeks.
Starting with your actual 5RM at the start will make you stall a lot faster and with lesser weight than had you started lighter.
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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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