Post: #51

(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.

Upper body presses are what I'd call "maturity lifts". You have to do them consistently for years before you hit decent numbers for most folks. Some folks are built for pressing, many are not.

I wouldn't worry about your overhead press numbers, just keep plugging away man. What are your stats (height, weight, age etc)?

How and where did it hurt your arm?

Deadlifts create full body tension, which carries over to other lifts. The deadlift hits the traps and glutes as well, which builds a good base for a strong military press. Squats do this too to some extent.

Just keep plugging away and give it time man. Try to get at least 8 hours of sleep a night and if you can't, lift twice a week.

Post: #52

(05-29-2017 11:57 AM)Cobra Wrote:  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.

Definitely have someone check your form.

I think your problem is likely what you mention here: rest and nutrition.

It's basically impossible to get stronger if you aren't eating enough protein or overall Calories.

Post: #53

Out of respect for Rawmeo's thread here, I took all my posts and related comments out of this thread if you gents don't mind continuing conversations regarding my routine there:

/thread-63025.html

Post: #54

Today 31 May 2017

Squat: 5x5 - 90 lbs - hard a bit on the legs, fortunately I have 2 days rest before my next workout
Overhead press: 5x5 - 65 lbs - Quite doable
Deadlift: 1x5 - 165 lbs - Easy

+ protein shake as usual.

Nothing special in today's workout, except that my legs are a bit sore.

Post: #55

Workout for 3rd June, 2017

Squat: 5x5 - 95 lbs - difficulty increasing linearly, but still very doable with proper form + 2 warmup sets with empty bar
Bench press: 5x5 - 70 lbs - very easy
Barbell row: 5x5 - 90 lbs - easier than last time, dunno why, but it's good news

I also added a HIIT cardio exercise for fat burning: 30 mins of treadmill composed of the following:
0-3: Slow walk at 5 km/h
3-5: Faster walk at 7 km/h
5-7: Intense running at 14 km/h
7-27: Alternating intense running (14 km/h) and fast walk (7 km/h), 2 mins for each
27-30: Slow walk at 5 km/h to cool down

I noticed that my heart beat reached 182 during my last intense set - pretty close to my VO max. Not sure if that's a good or bad sign.

Drinking my protein shake now.

Post: #56

5 June 2017 Workout

Squat: 5x5 - 100 lbs - I feel the increasing difficulty, starting to get hard after the 3rd set
Overhead press: 5x5 - 70 lbs - The last set was very hard and I almost failed the 5th rep - let's hope it will be better next time. I was a bit tired today so I think it might have influenced the result. No pain at all, just the muscle that appeared "tired".
Deadlift: 1x5 - 145 lbs - All right

My usual protein shake

No cardio but a good sex session

Post: #57

OP, why are you using more weight for rows than for bench? Normally it would be the other way around. Or is this part of how the program is set up?

Post: #58

Hey, just curious, have you had your form checked for rows? They are an easy excercise to cheat on without even realising it. Most people underestimate how bent over you should be. Hoping the reason they were easier wasn't because of this

Post: #59

Yes I got my formed checked by my expert friend - and yes this is how the stronglifts program is set up.

Post: #60

(06-05-2017 12:16 PM)Rawmeo Wrote:  Overhead press: 5x5 - 70 lbs - The last set was very hard and I almost failed the 5th rep - let's hope it will be better next time. I was a bit tired today so I think it might have influenced the result. No pain at all, just the muscle that appeared "tired".

Me and you are on the exact same boat with this. There are some additional suggestions in my thread that people made including single sets. I'm planning on doing single sets and also doing some warmup sets this time helped me finish out the 70lbs.

Post: #61

Today's workout (7 June 2017)

Squat: 5x5 - 105 lbs - For some reason, the difficulty seems to have slightly decreased. I was perhaps in better shape and less tired.
Bench press: 5x5 - 75 lbs - Too easy
Barbell row: 5x5 - 95 lbs - Medium difficulty, I could do more

+ protein shake

+ 30 mins HIIT cardio as per my above post

+ some good sex

Post: #62

(06-05-2017 01:55 PM)Repo Wrote:  Hey, just curious, have you had your form checked for rows? They are an easy excercise to cheat on without even realising it. Most people underestimate how bent over you should be. Hoping the reason they were easier wasn't because of this

I would say early on it is best practice to do bent over rows extremely strict - that said I'm a huge advocate of using body english on bent over BB rows. If you can go heavier but have to use a little bit of bar-jerk then I say go ahead. Some of the heaviest pullers swear by barbell rows and they are all about using some body movement to get heavy reps in.

Post: #63

Rawmeo/Cobra, remember the Wendler rule, it's about the LONG game. Keep going, and years from now, you'll look back and be proud. Then? You'll keep going. Good stuff.

Post: #64

I can't see if you fixed your form for your rows, but one thing that helped fix my own form was making sure my shoulders were pinned back during the entire movement. It helps keep your back straight and focuses on your middle back doing most of the work.

Post: #65

June 10, 2017 Workout

Squat: 5x5 - 110 lbs - Easier than the last time, I wonder why.
Overpres press: 5x5 - 75 lbs - Very close to failing reps, the last set was very hard.
Deadlift: 1x5 - 155 lbs - Still quite easy

+ protein shake

+ sex

No cardio.

Diet: I eat around 3,000 calories per day - I often double my meals and ensure to never go hungry. Alcohol is limited to 1 time per week, and no fast food at all.

Sleep: I sleep between 9 and 10.5 hours per night.

Equipment: I just wear a pair of Nike Air shoes, with a pair of shorts when training. No shirt, I'm training at home anyway.

Post: #66

I recommend wearing a flat-soled shoe (or no shoes) when squatting and deadlifting. Those spongy running shoes are not conducive to promoting good form and balance when loading weight on your back and squatting or lifting have weight off the floor.

Post: #67

(06-10-2017 02:45 PM)General Stalin Wrote:  I recommend wearing a flat-soled shoe (or no shoes) when squatting and deadlifting. Those spongy running shoes are not conducive to promoting good form and balance when loading weight on your back and squatting or lifting have weight off the floor.

That's true. Proper pro-platform weightlifting shoes would be the best choice. I don't recommend being barefoot, easy to injure your toes/foot and if dropping a small plate accidentally, broken toe(s) almost guaranteed. Not to mention, this not allowed in a gym. However, folks are stupid and do lifts barefoot. Generally, gym staff at my gym will point that bravura out and demand wearing shoes but they can't keep any eye 24/7 on free weights section.

Typical, a la running shoes, due to increased load, will have their soles more and more compressed - this factor adding to the inherent instability of that type of shoes preventing achieving proper form and increasing load and, consequentially, contributing potential injuries. Also, the design of the shoes is such, an accidental drop of a plate or empty barbell would happen, it should decrease the impact of potential injury in the toebox area. Not cheap but not that expensive and a worthwhile investment and for a casual lifter should last a few years.

However, lifting in sneakers/running shoes become a pronounced problem after over certain load. Everyone's body will work different and personal experience lifting weights will differ but for me, I put on weightlifting shoes with squatting (full, olympic squat) over 175 lbs. Needless to say, I wear them through the whole session doing all other exercises.

Post: #68

12 June 2017 workout

Squat: 5x5 - 115 lbs - Difficulty seems to have increased a bit
Bench press: 5x5 - 80 lbs - Still quite doable, although the 5th set was harder
Barbell row: 5x5 - 100 lbs - Quite doable as well

+ protein shake
+ 30 mins HIIT cardio

Post: #69

(06-12-2017 06:50 AM)ksbms Wrote:  That's true. Proper pro-platform weightlifting shoes would be the best choice. I don't recommend being barefoot, easy to injure your toes/foot and if dropping a small plate accidentally, broken toe(s) almost guaranteed. Not to mention, this not allowed in a gym. However, folks are stupid and do lifts barefoot. Generally, gym staff at my gym will point that bravura out and demand wearing shoes but they can't keep any eye 24/7 on free weights section.

I wouldn't recommend being totally barefoot as it can be kinda gross, but I work out in just socks all the time. I think it's great and one of the best ways to teach your body proper form.

Besides, if I drop a plate on my foot, the top of a thin pair of chuck taylor's isn't going to save me.

Post: #70

14 June 2017 workout

Squat: 5x5 - 120 lbs. Increasing difficulty but no problem
Overhead press: 5x5 - 80 lbs. That was very hard. I had a very hard time finishing the 5th rep of the 4th set, and waited 3 minutes before the final set. I hope I'll be able to clear the next weight.
Deadlift: 1x5 - 165 lbs. Increasingly more difficult but still very doable.

+ protein shake
+ 30 mins HIIT cardio
+ sex

The overhead press was the hardest of all - I'm about to fail reps, but nevertheless, I give my best shot.

Post: #71

Don't worry too much about your overhead press. It's expected that your overhead press gains will slow down early because you're using the same weight as your bench. You're not going to press more than you bench, so you just have to give yourself more time to gain strength in the bench (and squat) before your overhead press gets easier at that weight.

Post: #72

(06-14-2017 10:38 AM)Rawmeo Wrote:  14 June 2017 workout

Squat: 5x5 - 120 lbs. Increasing difficulty but no problem
Overhead press: 5x5 - 80 lbs. That was very hard. I had a very hard time finishing the 5th rep of the 4th set, and waited 3 minutes before the final set. I hope I'll be able to clear the next weight.
Deadlift: 1x5 - 165 lbs. Increasingly more difficult but still very doable.

+ protein shake
+ 30 mins HIIT cardio
+ sex

The overhead press was the hardest of all - I'm about to fail reps, but nevertheless, I give my best shot.

Looks to me like you are finally starting to get to see the end of the road with 5x5 training. You still have a ways to go with the bigger lifts (squat, deadlift) but tacking on another 5 lbs to OHP will feel exponentially more difficult. Once you get to the point of diminishing returns you will need to move to a slightly more intermediate program to help you break through your strength plateaus.

What is your diet looking like? Are you paying attention to it at all? Are you also on a meal program along with 5x5?

Post: #73

(06-12-2017 10:02 AM)General Stalin Wrote:  

(06-12-2017 06:50 AM)ksbms Wrote:  That's true. Proper pro-platform weightlifting shoes would be the best choice. I don't recommend being barefoot, easy to injure your toes/foot and if dropping a small plate accidentally, broken toe(s) almost guaranteed. Not to mention, this not allowed in a gym. However, folks are stupid and do lifts barefoot. Generally, gym staff at my gym will point that bravura out and demand wearing shoes but they can't keep any eye 24/7 on free weights section.

I wouldn't recommend being totally barefoot as it can be kinda gross, but I work out in just socks all the time. I think it's great and one of the best ways to teach your body proper form.

I bought a pair of Vibrams a couple of weeks ago. For me they are the perfect gym shoes. It feels as if you are barefoot when you are deadlifting and squatting and they are super light and don't take up much space, which makes them the perfect shoes if you are traveling a lot.

Post: #74

(06-14-2017 12:21 PM)General Stalin Wrote:  

(06-14-2017 10:38 AM)Rawmeo Wrote:  14 June 2017 workout

Squat: 5x5 - 120 lbs. Increasing difficulty but no problem
Overhead press: 5x5 - 80 lbs. That was very hard. I had a very hard time finishing the 5th rep of the 4th set, and waited 3 minutes before the final set. I hope I'll be able to clear the next weight.
Deadlift: 1x5 - 165 lbs. Increasingly more difficult but still very doable.

+ protein shake
+ 30 mins HIIT cardio
+ sex

The overhead press was the hardest of all - I'm about to fail reps, but nevertheless, I give my best shot.

Looks to me like you are finally starting to get to see the end of the road with 5x5 training. You still have a ways to go with the bigger lifts (squat, deadlift) but tacking on another 5 lbs to OHP will feel exponentially more difficult. Once you get to the point of diminishing returns you will need to move to a slightly more intermediate program to help you break through your strength plateaus.

What is your diet looking like? Are you paying attention to it at all? Are you also on a meal program along with 5x5?

I don't have any special diet, but mostly:
- No fast food. At all.
- Mostly meat and salad
- I eat a lot in restaurants due to me being often on the road, but I try to pick healthy choices
- No sugary drinks
- Beer 1 time or 2 per week

Post: #75

Thats a good start given that one of your goals is to lose you belly fat.

The tricky part is that you have to visualize the physics of it. You cannot grow muscle mass without taking in a caloric surplus. Therefor you need to eat more than you are to make any substantial gains to the size of your muscles. Granted you've only been doing this for a month, that's something you need to be thinking a lot about. The diet aspect of fitness is something that is easy to forget about but is quite possibly more important than actually lifting the weights at the gym.

I wish I could give more advice but I have always been a skinny guy so my path has just been to eat more more more to gain mass and I have little worry about body fat. Where you are trying to lose body fat while gaining strength it is a much trickier endeavor that someone with experience doing that would need to chime in on.

The answer may be to keep hitting the gym but also eat at a caloric deficit or change your macro intake. This way you will be staying active and hopefully maintain some of your strength while also losing weight. Once the gut is gone then you can start building lean mass.