Is it terrible and wrong? I'm willing to concede he knows a fair amount more about training than I do with his multiple years under the bar. Bill Starr is also a very reputable source. There are some subtleties that I think are worth calling out:
Bill Starr recommend sets of 15-20 for rehab--which is consistent with all the rehab advice I've read.
Sometimes flaring is unavoidable, but you should avoid it if you can. Essentially it wastes energy on an already difficult lift. A good setup for overhead standing press is as follows:
Thumbs around the bar--as long as you are a beginner
Hands grabbing just outside the shoulders (this will bring your elbows up some)
Bar across the deltoids (shoulders), ...
Stick with the program
You're not strong enough to need to supplement your lifts. You need to press and squat and deadlift and chin or power clean or row. Those are plenty for now.
Switch to 3x5
StrongLifts is not 5x5 into eternity. It includes an automatic switch to 3x5 once you're past the approximately 3 to 12 month 5x5 period, which focuses on ...
There are several different approaches I have found to deal with this very problem:
Get your own squat rack for your house.
Clean the bar from the floor.
Get a spotter to help you.
Use the bench press barbell rack so you are only cleaning from waist up.
Use the steinborn lift.
Each of these has their own pros and cons, and you'll need to evaluate what is ...
I'd double check the rack to be entirely sure the pins can't be set outside the rack. Maybe I'd ask someone who works at the gym. Maybe the rack has holes on the side, and the pins can be turned backwards?
But let's assume you can't get a rack at chest height where you can press. Switching gyms is a fine option that sounds closed to you. Buying a power ...
Stronglifts is a beginner program, and the heavier the lifts go, the more likely you will need to change something. There is nothing magical about 5x5. Starting Strength is by design 3x5 from the beginning. That said, please do review the material for what you are supposed to do on a stall in StrongLifts:
If you stall 3 times, deload and work back up.
Lean back while the bar is at the bottom. Squeeze your whole trunk, particularly the glutes.
Push the bar straight up. As soon as possible, lean forward and get your head under the bar. At the top, you lock it out slightly behind your head. This image from the book makes everything clear:
The bar travels in a straight, vertical line.
I strongly recommend ...
It is not going to replace squat.
You can see which muscles the squat hits here and leg press here.
You see, in the squat you use other muscles as well like your erector spinae, obliques and abs. These muscles are used for stabilization.
I would also argue that depending on your squat technique the leg press will hit different leg muscles with different ...
Continuing to switch plans constantly will not allow for optimal gains. Pick a program and stick with it.
Eat more. If you have only gained a small amount in that time you are not eating enough to support optimal strength gain. You should, as a beginner, put on at least a pound or more per week and consuming proper amount of macro nutrients. This level of ...
(Obviously, if your physio has told you anything that contradicts what I say here, go with their advice).
Two questions to start:
Are you dumbbell benching with the same grip you would barbell bench with?
Do you NEED to bench press?
If the answer to 1 is yes, then try with a parallel grip, reducing the angle of your arms in relation to your torso, this ...
Please consider quitting seated leg presses and other machine-based movements. These can bias your exertion toward quad-dominance, which may exacerbate imbalances in forces in your knees.
Instead, do low-bar back squats to proper depth (which is not maximum/"ass-to-grass" depth). Squats will strengthen both your posterior chain (hamstrings, glutes) and ...
I would take it easy, or do different exercises, until the pain goes away. If it persists, then I would go see the doctor. The impact from running can aggravate neck injuries. Stick to lower body exercises and no impact exercises for a week and see how you feel. If you are ready to re-introduce upper body strength exercises then, start with exercises where ...
If your goal is simply to achieve the ability to do a bunch of push ups, you should attack it with volume (in other words, you gotta do a lot of push ups to do a lotta push ups).
Spread out the load throughout the day. Here's how I would take it if my max rep range was 5:
First, make sure that the five you can do are strict push ups with proper form (as ...
Am I just being impatient?
Well, to be strong, you need to eat more than you usual do (caloric surplus). It also takes time to become stronger, so long you are able to progress in weights / reps / sets, that will make you stronger.
With that said, it could be possible that your form is incorrect.
For example :-
This is the incorrect form. Notice he is ...
Sorry to answer my own question. Berin Loritsch gave a great answer. It turned out I had a pretty serious mobility problem in my lats and upper back.
Taking Berin's advice, I circled back and addressed the problem a few years ago. My elbows would flare out whenever I tried to press overhead. When switched to using a PVC pipe and pressing with the form ...