February Q and A thread
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@SideSteel Weight loss is more important to me right now but I'd rather lose fat and lose as little muscle as possible during my weight loss. Overhead press strength is only important in that it made me worry about losing muscle.
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FragileMoonDreamer wrote: »@SideSteel Weight loss is more important to me right now but I'd rather lose fat and lose as little muscle as possible during my weight loss. Overhead press strength is only important in that it made me worry about losing muscle.
Overhead press is going to be a strugglebus for most people regardless and if something is going to stall, that's going to generally be the first of the barbell lifts to get stuck.
I wouldn't change anything yet.1 -
^but maybe eating a little something before lifting?2
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_benjammin wrote: »^but maybe eating a little something before lifting?
Yes, good clarification thanks!1 -
Even without changing diet, your OHP #'s one week do not necessarily correlate to your OHP #'s the next week. Lots of factors at play... quality/quantity of sleep the night before, stress level, the song playing in your earphones at that exact moment, etc.1
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Even without changing diet, your OHP #'s one week do not necessarily correlate to your OHP #'s the next week. Lots of factors at play... quality/quantity of sleep the night before, stress level, the song playing in your earphones at that exact moment, etc.
Yes. We all have bad days sometimes. I can go to the gym and struggle mightily and just make my working sets on an exercise sometimes. And then the next week the weight will fly up. I wouldn't make any changes based on one day's performance.2 -
Thanks for all the feedback, I think I just panicked because I haven't seen myself unable to lift something that I had done previously yet. But I was a beginner last year and I understand strength progress can be faster in the beginning. Also I wasn't eating at a deficit then so it was fun to see constant progress.0
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You also referred to this particular OHP lift as a max. It's not surprising to not be able to hit your max every time. If this were something you lifted for, say, 5 times? And you couldn't lift it once? That may be an issue. But not being able to hit your max? Eh, probably no biggie.1
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I can guarantee you I could not go to the gym right now and hit my bench max tonight, no sir, no ma'am! But the weight I pressed for 5 reps last workout? An easy 3-4, right now.1
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Gallowmere1984 wrote: »sammyliftsandeats wrote: »sammyliftsandeats wrote: »I just switched from Stronglifts to 5/3/1 and I'm just about to start my second cycle. The book says to add five pounds to your upper body maxes and ten pounds to your lower body maxes, and then recalculate.
I did that and now I'm a bit intimidated by the numbers.
Mind you, they're not super big for an experienced lifter, but they're pretty big for me.
For example, my training max for deadlifts is 205lbs. I've pulled it before but never more than one or two reps.
My question is...should I have gotten a belt a while ago? I know that in week 3, it's 5/3/1 and it's 1+ at 95%. I'm a bit scared, to tell you the truth. I don't want to hurt myself.
A belt is a great tool to use if you have the disposable income to purchase one, and you have a goal of getting stronger, and you aren't using it in place of proper technique
Having said that, hopefully when you started 5/3/1 you took 90% of your actual 1RMs when you started the program. Most people don't do this step, but it's pretty important.
For what it's worth, even with my competitive powerlifting clients, when I use % based programs I always make a slight reduction to their actual 1RM's when I run the calculations.
Oh yes, I definitely used 90% of my actual 1RM to make my calculations.
I'm looking at the Inzer 10mm lever belt. I have a friend who uses it so I'm waiting for his review. Nice to know someone personally who uses it.
My goal is to get stronger, for sure. That's my #1 goal.
If you read 5/3/1 thoroughly, Wendler advocates for the slowest increases possible. If you can get your hands on some 1.25 cookies, going up 5 lbs. on lower and 2.5 upper is perfectly acceptable as well.
@Gallowmere1984 - I re-calculated my weights with only adding 5 lbs on lower and 2.5 on upper. I am going to start fresh.
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sammyliftsandeats wrote: »Gallowmere1984 wrote: »sammyliftsandeats wrote: »sammyliftsandeats wrote: »I just switched from Stronglifts to 5/3/1 and I'm just about to start my second cycle. The book says to add five pounds to your upper body maxes and ten pounds to your lower body maxes, and then recalculate.
I did that and now I'm a bit intimidated by the numbers.
Mind you, they're not super big for an experienced lifter, but they're pretty big for me.
For example, my training max for deadlifts is 205lbs. I've pulled it before but never more than one or two reps.
My question is...should I have gotten a belt a while ago? I know that in week 3, it's 5/3/1 and it's 1+ at 95%. I'm a bit scared, to tell you the truth. I don't want to hurt myself.
A belt is a great tool to use if you have the disposable income to purchase one, and you have a goal of getting stronger, and you aren't using it in place of proper technique
Having said that, hopefully when you started 5/3/1 you took 90% of your actual 1RMs when you started the program. Most people don't do this step, but it's pretty important.
For what it's worth, even with my competitive powerlifting clients, when I use % based programs I always make a slight reduction to their actual 1RM's when I run the calculations.
Oh yes, I definitely used 90% of my actual 1RM to make my calculations.
I'm looking at the Inzer 10mm lever belt. I have a friend who uses it so I'm waiting for his review. Nice to know someone personally who uses it.
My goal is to get stronger, for sure. That's my #1 goal.
If you read 5/3/1 thoroughly, Wendler advocates for the slowest increases possible. If you can get your hands on some 1.25 cookies, going up 5 lbs. on lower and 2.5 upper is perfectly acceptable as well.
@Gallowmere1984 - I re-calculated my weights with only adding 5 lbs on lower and 2.5 on upper. I am going to start fresh.
Awesome. Just make sure you kill those last sets on main lift, since those are your money sets, and will make a slower progression setup truly shine.1 -
I hope this hasn't been asked at some point. What would you guys suggest I should do to stretch/cool down after weight lifting. I do DL's, RDL's, bench, OHP, Pushpress, bentover row. I'm really bad at finishing my last set and leaving. Any tips are appreciated
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I hope this hasn't been asked at some point. What would you guys suggest I should do to stretch/cool down after weight lifting. I do DL's, RDL's, bench, OHP, Pushpress, bentover row. I'm really bad at finishing my last set and leaving. Any tips are appreciated
I'd start with asking you what the goal would be by adding in additional cool down activities vs just leaving.
What would you hope to accomplish with the cool down activity?0 -
I hope this hasn't been asked at some point. What would you guys suggest I should do to stretch/cool down after weight lifting. I do DL's, RDL's, bench, OHP, Pushpress, bentover row. I'm really bad at finishing my last set and leaving. Any tips are appreciated
I just leave. I don't even bother re-racking my weights or anything, I just grab my drink and walk out after my last set. I'm not really sure what doing cool-down work would accomplish but I like to keep an open mind?5 -
ROFLMAO DopeItUp.
For those who don't know, he has his own gym in his home, he's not just leaving weights on the floor at a public gym, lol.3 -
I hope this hasn't been asked at some point. What would you guys suggest I should do to stretch/cool down after weight lifting. I do DL's, RDL's, bench, OHP, Pushpress, bentover row. I'm really bad at finishing my last set and leaving. Any tips are appreciated
I just leave. I don't even bother re-racking my weights or anything, I just grab my drink and walk out after my last set. I'm not really sure what doing cool-down work would accomplish but I like to keep an open mind?
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I have a herniated S1 and some spinal stenosis. I haven't lifted heavy in awhile but was doing a but of kettlebell training. The KB swings agitated my S1, I've struggled with what to do next for a workout. I'm not supposed to KB swing, run, deadlift, or weighted squat. Pretty much all the shiz I'm used to lower body. I've been thinking about trying to do pistol squats. I went through a program to do 1 arm pushups and kind of enjoyed it. Any thoughts on a workout?0
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I have a herniated S1 and some spinal stenosis. I haven't lifted heavy in awhile but was doing a but of kettlebell training. The KB swings agitated my S1, I've struggled with what to do next for a workout. I'm not supposed to KB swing, run, deadlift, or weighted squat. Pretty much all the shiz I'm used to lower body. I've been thinking about trying to do pistol squats. I went through a program to do 1 arm pushups and kind of enjoyed it. Any thoughts on a workout?
I'm not a physical therapist and so I wouldn't be comfortable giving specific advise here. Take the following as OPINION only.
1) Avoid any movements that cause direct pain to the area.
2) Consider lower body movements that don't involve that section of your body. I would assume leg extensions and leg curls would likely be fine. Banded femoral abductions to train the glute medius, calf raises, etc.0 -
How would I decide if I was quad dominant and go about correcting this? In particular I'm talking about squatting with quad dominance (or possibly lack of glute activation, or maybe quads are my weakest link. I have no clue but something is going on)1
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I hope this hasn't been asked at some point. What would you guys suggest I should do to stretch/cool down after weight lifting. I do DL's, RDL's, bench, OHP, Pushpress, bentover row. I'm really bad at finishing my last set and leaving. Any tips are appreciated
I'd start with asking you what the goal would be by adding in additional cool down activities vs just leaving.
What would you hope to accomplish with the cool down activity?
Pounded into my head from years of exercise that you have to cool down and stretch the muscles you worked. I had a massage therapist tell me the same. Old science?0 -
I hope this hasn't been asked at some point. What would you guys suggest I should do to stretch/cool down after weight lifting. I do DL's, RDL's, bench, OHP, Pushpress, bentover row. I'm really bad at finishing my last set and leaving. Any tips are appreciated
I'd start with asking you what the goal would be by adding in additional cool down activities vs just leaving.
What would you hope to accomplish with the cool down activity?
Pounded into my head from years of exercise that you have to cool down and stretch the muscles you worked. I had a massage therapist tell me the same. Old science?
Application for that is usually endurance cardio, or intense cardio.
Even the warmup on that has transformed, from straight stretching, to warmup muscles doing similar activity and you may not even need to stretch prior.1 -
I hope this hasn't been asked at some point. What would you guys suggest I should do to stretch/cool down after weight lifting. I do DL's, RDL's, bench, OHP, Pushpress, bentover row. I'm really bad at finishing my last set and leaving. Any tips are appreciated
I'd start with asking you what the goal would be by adding in additional cool down activities vs just leaving.
What would you hope to accomplish with the cool down activity?
Pounded into my head from years of exercise that you have to cool down and stretch the muscles you worked. I had a massage therapist tell me the same. Old science?
I'm not convinced that a cool-down is necessary however I haven't revisited literature on it. The NASM organization still recommends it, I currently don't use it myself or program it for clients.
I just put my weights away (unlike @DopeItUp lol) and then I leave.0 -
Thank you! I appreciate it.0
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Do you personally like high bar or low bar squats?
BTW, I decided to run two different shoes (squat shoe and a deadlift shoe). A few articles made a lot of sense, along the discussion here. I went with the Adidas Powerlift 3 for squat shoes (I didn't go the others because they didn't have returns) and I looking into a deadlift shoe.0 -
Do you personally like high bar or low bar squats?
BTW, I decided to run two different shoes (squat shoe and a deadlift shoe). A few articles made a lot of sense, along the discussion here. I went with the Adidas Powerlift 3 for squat shoes (I didn't go the others because they didn't have returns) and I looking into a deadlift shoe.
I squat low bar, it feels way better for me.0 -
Do you personally like high bar or low bar squats?
BTW, I decided to run two different shoes (squat shoe and a deadlift shoe). A few articles made a lot of sense, along the discussion here. I went with the Adidas Powerlift 3 for squat shoes (I didn't go the others because they didn't have returns) and I looking into a deadlift shoe.
I squat low bar, it feels way better for me.
Listening to Alan Thrall, I may have to give it a try. I have been on high bar (still making some good progress (did 250x6x3) last week. But he was suggesting that low bar allows for increase lifting capacity, which I feel I am going to need to get over that 300 mark.1 -
Do you personally like high bar or low bar squats?
BTW, I decided to run two different shoes (squat shoe and a deadlift shoe). A few articles made a lot of sense, along the discussion here. I went with the Adidas Powerlift 3 for squat shoes (I didn't go the others because they didn't have returns) and I looking into a deadlift shoe.
I squat low bar, it feels way better for me.
Listening to Alan Thrall, I may have to give it a try. I have been on high bar (still making some good progress (did 250x6x3) last week. But he was suggesting that low bar allows for increase lifting capacity, which I feel I am going to need to get over that 300 mark.
I think for many people it does but I don't think that's universally true. I would have to imagine there are people who are stronger high bar squatters vs low bar however I would think low bar is stronger for most people.0 -
Do you personally like high bar or low bar squats?
BTW, I decided to run two different shoes (squat shoe and a deadlift shoe). A few articles made a lot of sense, along the discussion here. I went with the Adidas Powerlift 3 for squat shoes (I didn't go the others because they didn't have returns) and I looking into a deadlift shoe.
I squat low bar, it feels way better for me.
Listening to Alan Thrall, I may have to give it a try. I have been on high bar (still making some good progress (did 250x6x3) last week. But he was suggesting that low bar allows for increase lifting capacity, which I feel I am going to need to get over that 300 mark.
I think for many people it does but I don't think that's universally true. I would have to imagine there are people who are stronger high bar squatters vs low bar however I would think low bar is stronger for most people.
While I agree that there are people who are stronger high bar vs low bar I assume this is just due to personal preference, training and desired focus or application. Otherwise, why are there no high-bar powerlifting squat records? I believe low-bar's recruitment of more muscles will always make it the more powerful of the two, assuming similarly optimal technique and training and yadda yadda yadda.0 -
Do you personally like high bar or low bar squats?
BTW, I decided to run two different shoes (squat shoe and a deadlift shoe). A few articles made a lot of sense, along the discussion here. I went with the Adidas Powerlift 3 for squat shoes (I didn't go the others because they didn't have returns) and I looking into a deadlift shoe.
I squat low bar, it feels way better for me.
Listening to Alan Thrall, I may have to give it a try. I have been on high bar (still making some good progress (did 250x6x3) last week. But he was suggesting that low bar allows for increase lifting capacity, which I feel I am going to need to get over that 300 mark.
I think for many people it does but I don't think that's universally true. I would have to imagine there are people who are stronger high bar squatters vs low bar however I would think low bar is stronger for most people.
While I agree that there are people who are stronger high bar vs low bar I assume this is just due to personal preference, training and desired focus or application. Otherwise, why are there no high-bar powerlifting squat records? I believe low-bar's recruitment of more muscles will always make it the more powerful of the two, assuming similarly optimal technique and training and yadda yadda yadda.
Yeah that's a good point.1 -
Do you personally like high bar or low bar squats?
BTW, I decided to run two different shoes (squat shoe and a deadlift shoe). A few articles made a lot of sense, along the discussion here. I went with the Adidas Powerlift 3 for squat shoes (I didn't go the others because they didn't have returns) and I looking into a deadlift shoe.
I squat low bar, it feels way better for me.
Listening to Alan Thrall, I may have to give it a try. I have been on high bar (still making some good progress (did 250x6x3) last week. But he was suggesting that low bar allows for increase lifting capacity, which I feel I am going to need to get over that 300 mark.
I think for many people it does but I don't think that's universally true. I would have to imagine there are people who are stronger high bar squatters vs low bar however I would think low bar is stronger for most people.
While I agree that there are people who are stronger high bar vs low bar I assume this is just due to personal preference, training and desired focus or application. Otherwise, why are there no high-bar powerlifting squat records? I believe low-bar's recruitment of more muscles will always make it the more powerful of the two, assuming similarly optimal technique and training and yadda yadda yadda.
Yeah that's a good point.
That is what Alan Thrall stated as well. Well next week is deload and on to phase II, so I will look to transition at the point if i feel comfortable with the technique.
Thanks for the inputs.1
This discussion has been closed.