Weights has never been a big thing for me, so quite new to it.
The twice I’ve been(6am) its been quiet… long may it continue
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Nice one, thanks @GRamsay
Yeah what @GRamsay wrote. Endurance rep’s might be a thing for strength types but not here. We mean something esle by endurance. Not convinced functional strength is really a thing other than for marketing.
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Tried a different approach this morning…5x5 of lat pull, squat, bench, leg curl (may substitute for hip thrusts)at slightly heavier weight than I did on the 12 rep session from earlier in the week then a bunch of core work…
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5x5 workout B
squat 42.25kg
Overhead press 20k
deadlift 60kg
Wasn’t sure where to start but didn’t want to go back to just Oly bar other than overhead where I wasn’t confident I could do it safely with more weight.
Clearly not very strong compared to the regular lifters
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I’m no PT but what is the basis for doing 5 sets vs doing 3 and some accessory work around those movements instead?
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I think patience pays off in reduced injury risk if you haven’t lifted in a while. 40 might be good for you but bad for me. I would at least warm up for a few reps with just the bar though.
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Depends on your goals and the phase of your training I’d say
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I do warmup with just the bar. Had been doing squats included in my normal routine . Up to 50 or 60kg so thought 40kg was a good place to start for this.
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I did pt today.
1 min run x 5 prowler Mat ( 140 m)
1 min continuous legs ( squat 40 kg, leg press 50 kg, curls, lunges 5 kg weight on each hand etc)
Repeat, it got harder and harder to complete the run as at the end your at absolute failure starting the run, the first 2-30m”s are very tough.
I lifted heavier weights than previously but I am 75 kg ish.
This was one of the sessions that got me in good shape in 2019, obviously I believe in this session, I plan to do more typical 5x5 sets this winter, but with probably a timed short rest.
The reaction of the weightlifters was quite strange, everything from “ that must be horrible, well done”
To “ put some weight on it “
I could only swim for 15 mins afterwards.
Tired now
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In the 5 rep range doing 5 sets means more volume. More weight lifted. The 5x5 protocol is about building maximum strength, doing 3 sets and then some curls for the girls isn’t going to give the same overall volume. Compound moves have a bigger impact on T and HGH release as well giving better overall results. As I said above isolation exercises are more beneficial if you are rehabbing injuries or looking to grow specific muscles.
You would only move to 3x5 when you are lifting very heavy weights and 5 is just too much to handle.
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Up to workout 5 in 5x5 and start getting lower back niggle. Worried I’m doing something wrong in my form but not sure how to go about finding the issue. Any ideas?
Anyway up to
Deadlift 65kg
Squat / bench / barbell row 47.5kg
Overhead press 25kg
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It might just be a bit of fatigue or muscle soreness? I think form for lifting can be over prescriptive, good control of the movement is most important thing IMO.
I pit videos up on YouTube to have strangers check my form
Also, your squat should be higher than your bench/row but lower than your dead, something like 65kg so somethings gone wrong in the progression. I would back off your dead to 60.
Do not lift through pain, literally drop it on the floor rather than complete the lift. And walk away.
Fixed the typo. Deadlift is 65kg and progressing in 5s
The stronglift website said to start them all the same and progress the same. I arbitrarily chose to start at 40kg for them all as I know I can squat quite a bit higher (100kg leg press and 80kg barbell squats before) but maybe I could progress the squat faster. Overhead press is by far the hardest even at low weights.
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Getting it for squats and deads? Couple of issues I have found. One is my front hip flexors get tight, squats agitate them and they pull my pelvis which hurts my lower back. I do some hip mobility drills before I lift.
Rounding you back can cause issues. You want to keep your spine straight. Make sure you are looking ahead and not down. Brace your core. Holding your breath when pushing helps this. Lot of people say you should breathe out when pushing but holding gives you more core control. Other problems with squats is lack of ankle flexibilty. If you feel your heels raising that is a problem.
For deads make sure you set your shoulders back before you lift and keep the bar as close to your body as you can, bar to far forward and youll be pivoting your lower back.
Holding your breath, which is a natural response to a heavy lift, stabilises the spine by increasing the intra thoracic and abdominal pressure.
But don’t look at yourself as you lower otherwise your spine can’t be straight. Your eyeline should.move with you.
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Thanks all. Some things to think about. May ask some of the other people in the gym to watch too and see if there’s anything majorly wrong.
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Agree, This is something I was recently corrected on going to see new physio with strong weightlifting background.
I’d always been taught straight back with prompts for head up boobs out. But think changing to looking straight when at the bottom of the squat has helped
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Have you watched the form videos?
Both the Stronglifts and Rippetoe vids are good for this. Other vids haven’t really added anything imo, and a lot of other channels have mistakes.