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18

Given the additional information you've posted, it sounds like you are simply hitting a wall. Those are good numbers on the squats and deadlifts, so it's possible that you're not recovering (perhaps from too little sleep?), but it doesn't sound like that's the case. I would see if switching to 3x5 instead of 5x5 allows you to progress. When I started with ...


13

Keep in mind that the bench and rows are using smaller muscles than the squats and deads. However for the rows to be that far behind the bench tells me you started the bench higher than the program would otherwise specify. In truth your rows should be another 20lbs heavier than your bench. There are usually two reasons why you can't make a lift: The ...


12

Handstand work I don't see a particular reason to wait before starting handstand work. Get upside down now, and work on your handstand progression in parallel with your one-arm pushup goal. My handstand work involves handstand holds, "running" (alternating hands), and handstand pushups as deep as I can go (which is not far). I do barbell overhead presses ...


8

It could be a number of factors: Not enough sleep. 8 hours/night is the absolute minimum. Not enough food. Seriously, you need to eat non stop. Possibly even GOMAD. Bad technique. This is a very common cause of stalling, though if all your lifts are failing, this probably isn't the main issue. Still, posting some form check videos never hurts. Doing too ...


8

Sounds like you're ready to start muscle-up training, your numbers are decent enough (5 sets of 5 is my target before I move my students to muscle-up training). Add in some jumping muscle-ups to your workout routine. You're going to need a false grip on the bar, which means putting your thumbs and palm on the bar, rather than your fingers. This allows ...


6

Since you can do 5 to 7 pull-ups and your goal is muscle-ups, I'd focus on high-rep sets in every workout. Three sets of 8 is OK, but I've found that pull-ups respond very well to volume. Five sets of 8 on "pull" days, plus 3 sets of 8 on "push" and "leg" days would be a start. So would greasing the groove with sets of 2 or 3 all throughout the day, if you ...


3

Planks are isometric exercises, great for warming up & an important skill to build for future (more advanced) exercises. They challenge your bodies ability to recruit muscles in combination to stabilise your body/form - for efficiency I limit my isometric exercises to 1:30 end goal. I add ~5 second increments each session to gradually progress the load. ...


3

Negatives work; going from a handstand to the ground as slowly as possible, ideally on parallettes or two dumbbells or two dumbbells on two benches. You may also find you can push from the ground with a kip (bending the legs then kicking them into extension to assist the push). When trying to get back up try to avoid resting your head on the ground; it ...


3

I'll start with the overall theory. Greg Nuckols wrote an excellent article on increasing work capacity, which is at the core of getting stronger. It provides a great framework to understand everything else. Option 1: Same weight, but increase reps. This is essentially how the Doug Hepburn training routines are designed. Another example of programs in ...


3

I'd recommend doing abdominal rollouts: If you have the space you do them with a barbell (provided the weights can freely rotate), or you can pickup an "ab roller' like the one shown above. They are quite cheap (I picked mine up for ~$5), light and compact. Once kneeling rollouts become too easy, its a matter of progressing to standing rollouts:


2

I'll bet anything you have long arms and a fairly small chest. As a result, both the bench press and the row are a lot harder for you than for someone with shorter arms. Just set lower goals for those two movements, you'll never push/pull as much as a guy with T-Rex arms and a Donkey Kong chest.


2

I would also highly recommend to add chin-ups as an additional exercise. This will help with the lats development needed for both bench press and barbell rows and grip strength needed for deadlifts. The original Stronglifts 5x5 had chin ups after deadlifts and dips after barbell rows.


2

I will try to add additional information. Maybe these are not your cases, but it might help someone who has these problems and probably will allow you to think outside the box and will give an interesting direction to your thought. Do not think that everything goes down to reps, counting weight, eating right, etc. When you want to go to the max, you need to ...


2

What is the best speed? On exrx, the lady takes about two seconds for one full rep (up + down). When I concentrate on pulling with my arms/shoulders mostly, I take about ten seconds. When I do it faster, I can't concentrate on my arms so much. What's better? The stronger you get, the faster you'll be able to go. If you get to the point where you ...


2

I strongly recommend reading this article regarding the right way to perform planks. Here are some relevant quotes: A plank should be a very intense, full body contraction that lasts only 8-10 seconds, not some bastardized version of a yoga pose you sustain for 10 minutes. .... Most people treat the plank more as a marathon, seeing how long they ...


2

Another answer recommends Abdominal Roll-outs. I'd not recommend you to directly jump to the Abdominal Rollout exerceses shown in that answer. Its an advanced exercise. My recommendation is start with physio ball or Exercise Ball ab exercises and then proceed to Ab roll out workout. Even in ab roll workout start with the most versions and work your way up ...


2

Take pictures. I assume you're still a beginner, hence trying to gain muscle and lose fat at the same time. This is only achievable by beginners because the body is not used to the exercising/weightlifting yet. Take pictures once a week/month to keep track of progress. The reason you don't see progress in the mirror is because you look at your daily ...


2

There are advantages and disadvantages to both doing more reps/sets and less weights as well as to doing heavier sets and fewer reps. However, in general, I suggest you switch from machines to free weights (http://forum.bodybuilding.com/showthread.php?t=157022873) because of advantages such as including supporting muscles, coordination, flexibility, and so ...


1

In your specific situation, I would suggest to go with the latter, 3x5 routine or even consider 5x5 depending on your ability. There is a lot to be said for doing splits but in your case, because of the weight being lifted and the goal of wanting to lift more that you focus on doing the lift in a consistent way with progressive overload. I would also ...


1

Progression in planks can take the form of added resistance, like you would with other muscles. AKA, add load. Weighted planks. Or weighted reverse planks. http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg


1

The next step is probably dynamic planks. There's a number of them, some of which can be seen here, but the idea is that you're working on maintaining core stability while moving in various directions. For example: Here's an exercise that combines the regular plank position with extending the hips up and down in sort of a combination of Cobra and Downward ...


1

The answer to this question really depends on your goals and available resources, so I'll give a few answers depending on some possible scenarios. Assuming, for some reason, you can only (or only want to) do bodyweight exercises and are stuck indoors: Any/all of the following: Jump squats Pistol squats Burpees Weighted vest (backpack may result in a ...


1

An excellent squat variation is the goblet squat. This helps build the upper back as well as your legs. Holding a dumbbell or kettlebell in front of you, perform your squats while keeping the implement up. I find it much easier to keep the weight over your center of gravity, which will be your major limitation on using a backpack to weight the squats. ...


1

Both approaches have worked for me. Doing more reps with the same weight is challenging for strength at first, and later for endurance. It works strength, endurance, and size. It can be hard to keep adding reps. Personally I prefer going heavier and doing sets of 3 and progressing to sets of 5 (and sometimes adding additional sets in order to get enough ...


1

If you want my opinion, which is based on my personal experience (almost 15 years). And what you looking for is: progression to reach the handstand push up Then here it is: First Handstand push-ups requires a minimal hand balancing ability. So before you start training handstand push-ups, you need to be able to do a hand-stand (not walking) for at ...


1

Upper lower imbalance It's actually quite common on stronglifts/starting strength/etc Few factors at play here. You are consistently doing a heavy lower body lift first every single workout. The first exercise you do in a workout when you're fresh will tend to be the most effective. For some that means that latter exercises progress slowly because they ...


1

@Joshua - I read your question, your updates, the response (I completely agree with Dave and Berin) and kept coming back to your #'s. It seems your out of balance between the different lifts and being 200lbs + the bench is far below where it should be - especially based on your systematic approach, focused diet, etc. What is missing from your information ...



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