Post: #26

Most of the guys here are veterans, and I'm a beginner in that - the squats start very light because it allows me to practice getting the form right. As my form improves, we move gradually towards heavier lifts. If I start right away with heavy weights and poor form, I risk injuring myself, so I prefer to take an extra month to get the movements right.

Post: #27

Today 18 May 2017

Squat: 60 lbs - easier than before, my legs are getting "used to it"
Overhead press: 50 lbs - still way too light, can't wait to increase the weight
Deadlifts: 105 lbs - way too light, could do a thousand of them

+ my usual protein shake

Post: #28

(05-16-2017 10:32 PM)Rawmeo Wrote:  Most of the guys here are veterans, and I'm a beginner in that - the squats start very light because it allows me to practice getting the form right. As my form improves, we move gradually towards heavier lifts. If I start right away with heavy weights and poor form, I risk injuring myself, so I prefer to take an extra month to get the movements right.

Exactly. Keep it up Rawmeo.

Post: #29

(05-17-2017 10:35 PM)Rawmeo Wrote:  Today 18 May 2017

Squat: 60 lbs - easier than before, my legs are getting "used to it"
Overhead press: 50 lbs - still way too light, can't wait to increase the weight
Deadlifts: 105 lbs - way too light, could do a thousand of them

+ my usual protein shake

Something is a little strange here though. How is your squat at 60 pounds more difficult than your deadlift at 105? That's a pretty big discrepancy for two lifts that work similar muscle groups.

Are you squatting super deep? Are you using you back for deadlifts?

I think you really need to ensure you're doing correct form on these lifts.

Post: #30

(05-18-2017 12:46 PM)Bland Wrote:  

(05-17-2017 10:35 PM)Rawmeo Wrote:  Today 18 May 2017

Squat: 60 lbs - easier than before, my legs are getting "used to it"
Overhead press: 50 lbs - still way too light, can't wait to increase the weight
Deadlifts: 105 lbs - way too light, could do a thousand of them

+ my usual protein shake

Something is a little strange here though. How is your squat at 60 pounds more difficult than your deadlift at 105? That's a pretty big discrepancy for two lifts that work similar muscle groups.

Are you squatting super deep? Are you using you back for deadlifts?

I think you really need to ensure you're doing correct form on these lifts.

My upper thighs is where it hurts. When I squat, I go down just a little bit below the point where my leg is folded 90 degrees. I can feel the muscle working hard when I reach this point.

Regarding the deadlifts, I use my legs first (while keeping my upper body leaned forward), and once the legs are straight, I unfold my upper body.

Post: #31

(05-18-2017 10:24 PM)Rawmeo Wrote:  

(05-18-2017 12:46 PM)Bland Wrote:  

(05-17-2017 10:35 PM)Rawmeo Wrote:  Today 18 May 2017

Squat: 60 lbs - easier than before, my legs are getting "used to it"
Overhead press: 50 lbs - still way too light, can't wait to increase the weight
Deadlifts: 105 lbs - way too light, could do a thousand of them

+ my usual protein shake

Something is a little strange here though. How is your squat at 60 pounds more difficult than your deadlift at 105? That's a pretty big discrepancy for two lifts that work similar muscle groups.

Are you squatting super deep? Are you using you back for deadlifts?

I think you really need to ensure you're doing correct form on these lifts.

My upper thighs is where it hurts. When I squat, I go down just a little bit below the point where my leg is folded 90 degrees. I can feel the muscle working hard when I reach this point.

Regarding the deadlifts, I use my legs first (while keeping my upper body leaned forward), and once the legs are straight, I unfold my upper body.

Okay. Sounds like you might just have relatively weak quads compared to your hamstrings, and squats do recruit more quad than deadlift.

For proper muscle balance, your hamstrings should be stronger than your quads, but not at the level that you have. As you train you'll see improvement in this area and the weight you can do on those two lifts will be more similar (but your deadlift should always be higher).

I'm curious what activities resulted in your much stronger hamstrings. What sports or physical activities did you do before you started lifting?

Edit: I still think you should have someone confirm your form visually. Either ask someone who looks like an advanced lifter at the gym or make a video and post a link here.

Post: #32

One thing reddit is actually good for is the fitness subreddit, you can submit vids there so people can critique your form. Since I imagine people wouldn't want to post identifying videos here.

Post: #33

(05-19-2017 08:58 AM)Repo Wrote:  Since I imagine people wouldn't want to post identifying videos here.

Good point. Wasn't thinking when I made that suggestion. Sorry.

Definitely don't post any videos that can be used to identify you here. That breaks rule #1.

Post: #34

He is squatting 3 times a week with 5x5. It hurts legs as hell, especially when one begins this program. He is doing deadlifts only once a week (or twice a week) with 5x1. That is more likely why squat feels more difficult.

His squat weight will be more than his deadlift weigth in a month or so.

Post: #35

Good news is that quads are a big ass muscles and incredibly easy to engage. Feel blessed that you are more hamstring dominant as I have the opposite problem - weak ass hammies. It is a slightly more nuanced muscle and can be difficult to properly recruit at least from my personal experience.

Post: #36

I dont know if its helpful to talk about muscle imbalances and that after one week on a beginners program.

He's nowhere near his limits of what weights he can actually move, once he starts getting upto a weight which he's close to failing, then we can talk.

It might seem relatively more "hard" because you're actually under the weight, and theres always the nagging feeling in the back of your mind of what happens if you don't make it..."oh god, I'll be crushed under the bar and killed!" Whereas a failed deadlift has no consequence, you just drop it and walk away.

Once you get mentally used to it, the true level of strength in a squat can be realised. 60lb squats aren't close to anyones max.

Post: #37

I was going to suggest, OP, that you put on ten pounds on your squat per workout but it looks like you've been plugging away decently enough so you should be alright.

Post: #38

(05-19-2017 06:34 PM)king bast Wrote:  I dont know if its helpful to talk about muscle imbalances and that after one week on a beginners program.

He's nowhere near his limits of what weights he can actually move, once he starts getting upto a weight which he's close to failing, then we can talk.

It might seem relatively more "hard" because you're actually under the weight, and theres always the nagging feeling in the back of your mind of what happens if you don't make it..."oh god, I'll be crushed under the bar and killed!" Whereas a failed deadlift has no consequence, you just drop it and walk away.

Once you get mentally used to it, the true level of strength in a squat can be realised. 60lb squats aren't close to anyones max.

All my bench presses and squats are done in the power rack - nothing to be afraid of, if I fail then the safety bar will catch the bar.
Hitting the gym in 1 hour.

Post: #39

You'll know what I mean when you get onto weights that are taxing just to unrack, or when you're 16 reps deep in a 20 rack set and blowing hard.

I also work out in a power rack, and even though I know the safetys are there, it's still just a little bit terrifying.

Post: #40

20 May 17

Squats: 5x5 - 65 lbs
I had a friend come over and correct my form, it is way easier now. I did 2 warmup sets with an empty bar.

Bench press: 5x5 - 55 lbs
Easy as usual

Barbell row: 5x5 - 75 lbs
Form corrected, feels easy

Post: #41

(05-20-2017 05:54 AM)Rawmeo Wrote:  I had a friend come over and correct my form, it is way easier now.

Excellent. You probably saved yourself from a knee or back injury down the line.

I'd recommend having your friend check out your form again when the lifts start to get more challenging to make sure that the additional effort is not screwing with your form.

As General Stalin said upthread "Form is king."

Post: #42

Today 22 May 2017

Squat: 5x5 - 70 lbs - Very easy now that I have correct form
Overhead press: 5x5 - 55 lbs - Also very easy, although my forearms have a little weird sore feeling.
Deadlifts: 1x5 - 115 lbs - Easy.

My protein shake as usual.

Post: #43

(05-22-2017 11:38 AM)Rawmeo Wrote:  Also very easy, although my forearms have a little weird sore feeling.

Are you keeping your wrists straight up and down when you do your presses?

Post: #44

(05-22-2017 10:00 PM)Bland Wrote:  

(05-22-2017 11:38 AM)Rawmeo Wrote:  Also very easy, although my forearms have a little weird sore feeling.

Are you keeping your wrists straight up and down when you do your presses?

I'll pay special attention to that in my next workout tomorrow and report back.

Post: #45

Forgot May 24th's workout:

Squat: 5x5 - 75 lbs - very easy
Bench press: 5x5 - 60 lbs - a kid's game
Barbell row: 5x5 - 80 lbs - quite easy.

+ my usual shake.

Post: #46

May 29 workout

Squat: 5x5 - 85 lbs - easy but starting to feel some weight
Bench press: 5x5 - 65 lbs - easy
Barbell row: 5x5 - 85 lbs - I will review my form, because I feel it's getting harder. I usually flex my legs a bit, stretch my ass out, and pull up like I'm sqeezing an orange between my shoulders.

Post: #47

I hate to high jack Rawmeo's thread but may be helpful to him as well. My overhead press is going static, meaning with the bar, I'm barely doing 5x5 on 70 lbs. I never did these before until about 3 weeks ago and want to get them right.

As a matter of fact, this time I only got to 24 reps. It's hurt my arm before so I stopped.

My eating and sleeping habits also suck.

Any suggestions on weight and volume mix appreciated.

Side question on Deadlifts: will doing this also help on other lifts? Answer seems obvious but I'm not entirely experienced at lifting like some members here.

Post: #48

@cobra

The best way to get better at a lift you haven't done much of before is to keep doing it more often. Seems elementary but it holds true. I actually dedicate and entire day of my workout week to OHP.

My current overhead press workouts look like this:
warm up to a 5 x 3 rep scheme. Superset with pullups. Then an accessory compound lift like incline bench press, or DB press superset with bent over rows. Then do some isolation work with shoulder and triceps (lateral raises, dips, pullover complexes, etc)

As for DL. Deadlift has just about the highest carry over to all lifts besides maybe squat. It's a total body movement that will train your legs, hips, back, posterior chain, and even grip/forearms

Edit: also address sleeping and eating first as progress in the gym will translate to bupkiss if you aren't feeding your body and resting properly. You'll just be getting tired at the gym with no gains to show. That could be another reason for your stalling lifts - lack of proper nutrition and rest.

Post: #49

(05-29-2017 11:57 AM)Cobra Wrote:  I hate to high jack Rawmeo's thread but may be helpful to him as well. My overhead press is going static, meaning with the bar, I'm barely doing 5x5 on 70 lbs. I never did these before until about 3 weeks ago and want to get them right.

As a matter of fact, this time I only got to 24 reps. It's hurt my arm before so I stopped.

My eating and sleeping habits also suck.

Any suggestions on weight and volume mix appreciated.

Side question on Deadlifts: will doing this also help on other lifts? Answer seems obvious but I'm not entirely experienced at lifting like some members here.

I am the same , struggling with ohp. Still struggling to 5x5 at 135 pounds. First two sets are fine but at the third I am struggling quite a bit and I can barely do a fourth set.

Post: #50

(05-29-2017 11:57 AM)Cobra Wrote:  I hate to high jack Rawmeo's thread but may be helpful to him as well. My overhead press is going static, meaning with the bar, I'm barely doing 5x5 on 70 lbs. I never did these before until about 3 weeks ago and want to get them right.

As a matter of fact, this time I only got to 24 reps. It's hurt my arm before so I stopped.

My eating and sleeping habits also suck.

Any suggestions on weight and volume mix appreciated.

How much can you squat? I suspect an overall lack of strength instead of anything specific to the overhead press.

With your overhead press numbers, it's too early to be concerned about a routine or recovery.