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10

After reading your comments to John P's quite accurate answer, I think the question you're really asking is "why are deadlifts so much more taxing than squats" (maybe rename the title if I'm accurate on that). If that's the case, I'd offer these up: Deadlifts put much more load on your thoracic spine, arms, shoulders, rhomboids, and hands. You can see ...


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. ...


6

The bottom line is you want your shoulder in a neutral position. That doesn't necessarily mean full scapular retraction, but it's a cue that helps a lot of people. Considering your level of experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position. ...


6

You're sore Wednesday because you squatted Monday. Soreness from lifting can easily last two or three days, and even get worse on later days. It's called Delayed Onset Muscle Soreness or DOMS. Since waking up this morning, my lower back is very sore. It is as if I did a heavy workout. I don't understand why this happened. This wasn't as sore yesterday. ...


6

"almost a month ago" - Almost? ALMOST A MONTH?! I'm going to be harshly honest here; come back in a year, and give me the new numbers. If you can't stick with the program for at least a year, this just isn't for you. In terms of health and fitness, nothing of value happens in a month. If it did, there'd be no fat people, and everyone would have rippling ...


5

5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles. Read more: http://stronglifts.com/5x5/ From the page ...


5

Injuries will hinder your progress more than lifting lighter. Focus on technique if you want long term gains.


4

Deadlift properly It's almost impossible to remotely determine what the trouble is, but: during deadlift, while pulling, my upper back is rounding but once I reach the top most position, everything is locked and I attain perfect 'chest up' That's not good. For a strong back, you want a perfect, tense, straight, shoulderblades-retracted position for ...


4

There's the answer in the general case, and there's the answer for this case. First this case, then the general. You Are Fucking Around Starting Strength, but with carrying exercises...StrongLifts, but with Olympic work...no, wait, pull-ups...then planks and front squats...plus overhead squats...and now round-backed deadlifts? I don't say this to be mean, ...


4

The safety bars should be set a few inches below the lowest the bar could conceivably go during a successful squat. This way, if the squat goes wrong in any way, you just lower yourself to the bottom of your squat. Do this fast if necessary; release tension in the core, if necessary; jump forward (if the bar is on your back) or backward (if the bar is in ...


4

Caveat: Proportions is an indicator of how your squat form could look. Actually measuring your limb and torso lengths and trying to mathematically deduce "correct" form is rarely beneficial, and can lead to someone trying too hard with a form that simply doesn't work for them. This is partly because no one has a handle on all of the significant factors that ...


4

I'll preface this by saying this is purely my opinion based on many years of training and experience as a trainer. I, personally, would not perform “one more set with heavy weight stretching my pectorals as long as I can “ after 4 sets of regular flyes. Assuming hard work with heavy weights, your shoulders and pectoral muscles will be pretty exhausted. ...


4

There's acceptable "grind" and unacceptable grind, and I don't trust novices to tell the difference. Someone in your position--which I assume means, a beginner doing a novice program with an unfamiliar exercise--should not try to make this distinction oneself, but rather get a trusted coach to review your form in person, or do an online form check using ...


4

5x5 deadlift is absolutely fine, but not during the SL5x5. As Aequitas nails on the head, the Stronglift 5x5 program already includes 5x5 squats, 3 days a week, and as such, your legs, glutes and lower back will constantly be in a state of recovery. Adding a lot of sets of deadlifts on top of this will very likely hinder your progress, as you might never ...


3

I really disagree with knocks against strength programs that they don't do anything for size. You simply cannot overhead press your bodyweight, or squat twice your bodyweight, without being big and powerful. I've never done a curl in over a decade and my arms are bigger than 90% of the people in a gym (which isn't saying much, to be honest). Because ...


3

It seems that you either started too low on StrongLifts, or you are indeed a beginner based on continuing to make progress on the program. You'll only benefit from exhausting your beginner gains in a linear based program like this. You'll be able to go back much stronger for your Olympic lifts. In the meantime, to avoid losing technical proficiency, I'd ...


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

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.


3

How have you done the chin-ups? Take care that you keep tension all the way during the repetition especially at the bottom of the exercise. Also if you go to wide you can injure your rotator cuff. Here is some good advice on chin/pull-ups: http://jasonferruggia.com/the-shocking-truth-about-chin-ups/ it simply says that the best way to do those exercises ...


3

Great question! Especially coming before actually having had bail out (that's the terminology) of a squat. I'm guessing you're back squatting. When failing to stand up during a rep you'll at least have some power left to slow the weight down on the way back down. Use this opportunity and don't hesitate. Release your hands, sit up so the moves backwards, ...


3

As AlexL suggests, since you are in a power rack, you can simply set the safeties to a couple inches below squat depth. Then if you need to bail, simply lower your squat beyond your usual squatting depth, rest the bar the safeties, and wiggle your way out. Similarly for the bench press. You should be able to set the safeties in such a way that when your ...


3

The barbell row is a beast. It depends how you are executing them. Are you stretching the back when you let the barbell down? By that I mean you should use the full range of motion. I would recommend the following: try to maintain a near 90° angle with your torso let the arms fully extend and your shoulder blades too... use a grip-width as you would do a ...


3

Have a dive through the 5x5 website squat page here In summary, you don't count reps with bad form. If you complete a set of 5 with 1 bad form rep then you only record 4 for that set. This will cause you to repeat the same weight or de-load next session (automatically if you are using the app).


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 ...


2

If doing a program similar to StrongLifts is important to you, consider buying the Starting Strength book and following its program. It is similar to StrongLifts, but more detailed and includes the power clean. Also consider following an Olympic-lifting-specific program, like something from Catalyst Athletics (see other resources from them) or the Glenn ...


2

Train hard, and recover harder. This is a very complete schedule, but I would warn you to be careful of the other part of the equation that is recovery. Your body is a machine that is tuned to respond to external stress (dieting, strength training, aerobic training are all stressors) and that stress needs to be increased slowly so as to not cause yourself to ...


2

A regular training program will eventually encounter head colds, bad sleep, and other curve balls of life. Do your warmups and make sure you have the mental wherewithal to handle your coordination and strength. Worst case scenario, get in there and do ~75% of your weight or something of the sort. Unless you have a real injury I'd just throttle back the ...


2

Don't. The issue is not "weak abs" but that you haven't been properly engaging your abs during squats. Heavy squats, unlike light squats, require a locked trunk, which requires abdominal engagement. This doesn't mean you need to do ab-specific work. It means you need to set up your squats correctly. Additional ab work can be OK, or it can distract. I ...


2

I think that without seeing your posture and movement, it really is difficult to say what the issue could be, but incorporating Overhead-Squats (even Front Squats) are forcing you to keep the upper back tense all the time and breast up, and with focusing on Barbell Rows you can strengthening your (potential) weak areas. I would start the Overhead-Squat ...



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