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7

Squat - 110 lbs BP - 75 lbs Row - 80 lbs OHP - 55 lbs DL - 165 lbs As you can see the barbell row and the OHP are lagging behind. Your row is stronger than your bench press which is actually really good, I think your numbers look terrific to be honest. Just keep on the program. The overhead press is probably one of the toughest lifts out there. ...


5

Is my 5x8 adaptation a good or bad idea? I don't think it is a good idea. The 5x5 format is for a purpose, to do heavy lifts for many sets, to add strength. Increasing reps per set will lead to more work yes, but you will lift less on the next sets, leading to a more endurance focused workout. What difference will 5x8 have on my ...


5

If physique is your primary goal, then your changes are not bad. However, it does require some adjustments to how you approach progression. First and foremost, volume is the #1 determiner of how much muscle you put on (citation). There are a wide variety of ways to increase volume. One strategy is to maintain the same weight while you increase volume: ...


4

My advice will be a bit different, but there's some preliminary things to understand first: Determine the nature of your soreness first: Back pump (where there is an uncomfortable tightness in the lower back) is normal and nothing to be concerned about. Sharp pain, or even a dull pain that is different from general tightness is a symptom of bad form which ...


4

I think you touched on your problem in your notes. A common problem with beginners is that they tend to lose torque when starting the pull. I've seen this many times: a beginner will set up behind the bar, get into a great position, load up, then start the pull. Immediately their butt will shoot up, their spine will over-arch in one direction or another ...


3

If you're overhead pressing as much as you're deadlifting, either something is wrong (like a deadlift-preventing injury) or you're not challenging your deadlift. The way humans are built make them able to lift more--a lot more--with some lifts than with others. So yes, the ratios between different lifts matters in StrongLifts. If you look around, you can ...


3

5x8 changes the program drastically. It will be harder to add weight regularly, and the stimulus will tend more towards endurance and hypertrophy than strength. I'm not sure that's a good idea but you're free to see how it goes. I would say that you're dramatically changing the character of the program by doing that while also adding so many assistance ...


3

I wouldn't sweat the difference in weights you can do on one versus the other, there can be a lot of good reasons for that. The angles, range of motion, and muscle involvement all shift. On heavy barbell rows, despite your best efforts, your chest will drop a bit to meet the bar. On the lever machine, you can't get away with that. On a pure row, the weight ...


3

yes it does leave out the lower back, hips and hamstrings you use to help generate power resulting in far less weight used BUT... you get more stimulation on the target areas like the middle traps and lats no you have not Simply put if you want to gain lots of mass in your genral back then go with the pendaly or normal bent over rows but if you want to ...


3

First off, and most importantly - A belt should not be a fix for bad form! That said, a sore back is common when deadlifting. You should get a professional - a real professional - not your local gym-head or 5 $ a hour trainer to coach you. Good form is crucial, especially on heavy exercises. The money you invest in learning the basics will come back ...


3

IMO, a belt shouldn't be necessary until you get to a weight about 2 times your bodyweight, if even then. Fix your form, don't try to patch the problem with a belt. If your back is hurting, you're probably leaning forward and rounding your back to compensate for tight hip flexors or limited ankle dorsiflexion. Video or have someone else video you while you ...


2

I started 5x5 in May 2014, and the workouts have lengthened to 1.5--2 hours depending on which workout I'm on (shorter for Deadlift day). For reference, my current lifts: Squat: 240 Bench: 160 OH Press: 95 Deadlift: 285 I switched to 3x5 on squats on 10/1. I will be 62 in December. I've deloaded three times on squats, 4 times on OH press, but not on ...


2

I don't see the point in switching up your program instead of fixing your nutrition and sleep. Moreover, I don't see the point in doing this specific hybrid. If you want rows, try Phrak's GSLP: As is, you're making a lot of changes to parts of the program that have nothing to do with your stated desires for customization. Many seem both arbitrary or ...


2

It's a little hard to write this out, but when benching "power lifter style", I usually approach like this: Try to drive your shoulder blades into the bench. You want lots of positive and balanced contact between your upper back and the pad. You will be on the toes / balls of your feet, which helps to arch your back. Your feet will be nearly under your ...


2

Use some calculator to calculate your macros, a simple one like this There are three major macronutrients, or macros for short : Protein, Carbohydrates and fats. Using the macro calculator you can calculate how much of each do you need daily. Fill those needs, and you will lose weight, if that is what you want. Use a site like myfitnesspal to track your ...


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

A 1200 pound deadlift would be a world record in any category (raw/equipped etc), so yeah he's lying. There doesn't seem to be a world record in standing military press, but the highest numbers I'm finding is around 500 pounds.


2

Squat: It seems like the weight is really light for you, you're bouncing around pretty fast. Your depth is great. Read up on butt wink, because you've definitely got that going on. I can see your toes dancing around a bit which is great because it means you're driving through your heels. Bench: As Dave said, you're really light on that lift. I think a ...


2

These all look fairly correct. Minor Corrections Squat: Mostly fine. Stay tight. Keep your chest up. Barbell row: Mostly fine. Bench: can't really tell, mostly fine. Overhead press: mostly fine, can't really tell. Deadlift: Mostly fine. I'd focus a bit more on setting your lower back position before each rep. Also, there is no reason for you to alternate ...


1

You can, and you may, there's not much need to start that low unless you are new to that particular lift, just start at a weight which you will achieve in the fourth week. Which means, if you are currently lifting 225, you should start from 160-165 (5 pound increase each workout), that'll be more than enough.


1

Will it harm my body proportions to lift 36kg on EVERY exercise in Stronglifts, or must they absolutely have a difference in ratio? I don't think it will harm your body at all, especially since the other answer seems to be "stop exercising so often". Dave Liepmann's answer is correct in that ratios matter because they mimic the strength of the human ...


1

Make sure to eat enough, you're very light for that height, thin people often have a hard time eating enough to add weight, but when they do, they tend to add lean mass and strength.


1

As long as your form is good, then you are more unlikely to injure yourself. For rows, some 'body English' is fine to help drive progressions, especially since it is not a competitive movement, so being strict with momentum isn't inherently necessary. If doing Pendlay rows (as advocated by Mehdi), you can have a bit of thoracic extension to aid with ...


1

Will it harm my body proportions to lift 36kg on EVERY exercise in Stronglifts, or must they absolutely have a difference in ratio? No, not at all. The reason? You will not be linearly progressing at the same pace for each of your lifts. If you ask me, that recommended starting weight, is just a guideline, you do not need follow it. EDIT: After ...


1

Well it is very easy actually, use some calorie calculator to find out how much of calories you need. Then find a proper macro balance, that you think will work for you. For example, mine is 40% protein 40% carbs 20% fat. As a person who does stronglifts you might not find it good for. Good sources of carbs: ...


1

What helped for me were two things: Go a little deeper on the squats (just below parallel). It tends to relieve the pressure on the knees. Take longer rests between sets. I used to rest about 30 sec. to 1 minute between sets, but after having some pain in my knees I took 2-3 minutes of rest between sets & noticed to experience less pain. And most ...


1

I don't think a high or low bar squat should necessarily cause knee pain: both are okay when performed correctly. As such, I wouldn't look at that as the cause of your issue. The low bar squat is "better" because you can push more weight. There are a lot of competitive level crossfitters that never low bar squat: their knees are fine. Regardless of all of ...


1

I am doing stronglifts on a deficit (1760 calories a day). I am 5'7" and weigh 173. I was 172 when I started back on the program. I had to stop going to the gym for financial reason, and from October '14 to Feb '15 I gained 20 lbs. Over this first four weeks I shot up to 178lbs and I am now on a downward trend. My goal is to lean up (just not be a fat-ass ...


1

Late response I know but in case you are still experiencing issues with this my experiences with the 5x5 programs may be of help. I've found that the 5x5 strength training programs are great for someone that is new to weight training or someone that is trying to get back in shape. But as you progress through the program and your fitness level improves to ...


1

The question is already old, but I recently got myself faced with the same problem. Basically, the guy (Madcow) did write a few lines regarding additional exercises: For arms choose a single biceps and triceps exercise and perform them at the end once per week for 3 sets of whatever - your arms will take a beating from all the pulling and pressing ...



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