Its June, who's still with me!?
Replies
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I realized that I'm not using the grip Rippetoe recommends and was trying to correct it today, but I'm having a hard time with it.
I have problems with the grip on the squat too. I've fiddled around but can't seem to get it right. I think I'm going to have to try a wider grip and see if that helps.
If you're switching to a lower bar position you may need to (or already be subconsciously) putting your feet wider (Which also makes you feel it more in the hips Ishtar) but if you just mean the neutral thumb grip then... yeah maybe wider?
I still tweak my wrists with it sometimes (but not EVERY time, I need to pay attention and see what does and doesn't work) but the idea is basically that you aren't REALLY holding the bar with your hands, you're just keeping it pressed against your back with your palms (obviously still involves some gripping but it helps me if I think of it that way.)
Thanks! My problem was that my wrists were bent rather than straight. I don't know if it's anything to do with the relative length of upper and lower arms or something. I feel as if my upper arms are two short and my lower arms too long, so the wrists are having to bend to shorten them. Anyway, switching to a much wider grip has solved the problem for now. I'll try to gradually bring my arms in again.
I've only tried low bar, but hadn't realised that my wrists were wrong until recently! I can still get my thumbs on the bar and it isn't going anywhere but the wrists were all wrong and I hadn't noticed.
This is me, too. I can get/keep my right wrist straight, (even though the thumbless thing Rippetoe recommends is weird, I can kinda do it), but no matter what I do, the left wrist bends. I really feel like I'm only balancing with my hands, not supporting the weight, but when the weight gets heavier is the bent wrist going to screw me up?0 -
I realized that I'm not using the grip Rippetoe recommends and was trying to correct it today, but I'm having a hard time with it.
I have problems with the grip on the squat too. I've fiddled around but can't seem to get it right. I think I'm going to have to try a wider grip and see if that helps.
If you're switching to a lower bar position you may need to (or already be subconsciously) putting your feet wider (Which also makes you feel it more in the hips Ishtar) but if you just mean the neutral thumb grip then... yeah maybe wider?
I still tweak my wrists with it sometimes (but not EVERY time, I need to pay attention and see what does and doesn't work) but the idea is basically that you aren't REALLY holding the bar with your hands, you're just keeping it pressed against your back with your palms (obviously still involves some gripping but it helps me if I think of it that way.)
Thanks! My problem was that my wrists were bent rather than straight. I don't know if it's anything to do with the relative length of upper and lower arms or something. I feel as if my upper arms are two short and my lower arms too long, so the wrists are having to bend to shorten them. Anyway, switching to a much wider grip has solved the problem for now. I'll try to gradually bring my arms in again.
I've only tried low bar, but hadn't realised that my wrists were wrong until recently! I can still get my thumbs on the bar and it isn't going anywhere but the wrists were all wrong and I hadn't noticed.
This is me, too. I can get/keep my right wrist straight, (even though the thumbless thing Rippetoe recommends is weird, I can kinda do it), but no matter what I do, the left wrist bends. I really feel like I'm only balancing with my hands, not supporting the weight, but when the weight gets heavier is the bent wrist going to screw me up?
I would say don't worry too much about the bent wrist for now. I have been very careful to get my grip perfect, including the straight wrist, then while I watched the dvd I noticed that several of the trainees had their wrists bent, although their thumbs were on the top of the bar, and Rip didn't even mention it. So, I wouldn't beat myself if I couldn't get it quite yet.0 -
I have no problem keeping my wrists straight in squats, I use a high bar, it basically sits across my traps. I also try to keep them straight with rows, but have, the same as you guys, seen a lot of people, including trainers not worry about it, so I imagine its not too big a deal. It may just put extra strain on the wrist bending it.0
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I did squats and bench on Monday and was really happy. My calf injury seems to be better as I was doing 5s @ 80kgs. My bench is getting better, 5s @ 50kgs.
On the wrists thing, I would advise getting this sorted out ASAP. I have a low rack position and haven't looked after my wrists at all. They are both basically in constant pain as a result but I don't want to stop lifting while they repair. Don't wait till you're squaring big weights to sort it out!0 -
Since I was struggling with getting past parallel so much last session, I ended up deloading my squats by a fair amount yesterday. Then I worked my way up in weights once I'd gotten form straightened away (without the box this time!). I expect it'll take me a while to get back to where I was pre-box squatting but each and every squat last night had my butt hitting my calves and less than a foot off the ground. I'm super proud to have conquered the form once again.
And a tad bit embarassed. When my husband was squatting I decided to get some unweighted reps in. On rep 1, I fell down on zee butt. I'd have been mortified if it hadn't happened just before the last set. Much easier to joke about not being able to get off the floor when you've already conquered a few sets.
Squat 40x10 (bicep curl bar), 45x10 (oly bar), 65x5, 75x5, 85x5/5, 90x5
OHP 45x5/5/5, 40x5/5
Deadlift 117.6x3, 115.4x2
OHP is going to take a bit more time to get to a full set at 45. Good thing my PT and I continue to work on rehabbing my shoulder/back/hip/knees each week.
I'm going to have to work on my grip for DL. I noticed a huge difference in being able to hold onto the bar between 117 and 115. Who'd have thought 2lbs would make such an impact. From tight solid grip to nearly sliding out of my hands!
I think only doing the SL routine 2x a week is slowing progress but since I spend an hour with my PT focusing on my injury areas each week I don't think I can comfortably fit a 3rd session in without risking additional injury. Resigning myself to a lot of slow and steady wins the race pep talks in future.0 -
I tried these things called Fat Gripz today on bench press and think they are definitely going to improve my bench if anyone else is interested!
Took a look at the pic and discovered that my hands look like that on a standard OLY bar. I can't imagine what my hands would look like if the Fat Gripz were installed. Twice as thick likely means I wouldn't be able to get my hand around 1/2 the bar...0 -
I have no problem keeping my wrists straight in squats, I use a high bar, it basically sits across my traps. I also try to keep them straight with rows, but have, the same as you guys, seen a lot of people, including trainers not worry about it, so I imagine its not too big a deal. It may just put extra strain on the wrist bending it.
I would think it somewhat depends on the person and how much tweaking you're actually doing comparative to your own flexibility and wrist strength. Basically if it hurts, you should think about it, but if it doesn't, you're probably fine.0 -
Woohoo! I did 125 lb deadlifts today!!! Yay me! I also did 95 lb squats. However, for the life of me, I CANNOT get past the 45 lb oly bar for overhead presses and can't figure out why. Does anyone else have a problem with these?0
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Woohoo! I did 125 lb deadlifts today!!! Yay me! I also did 95 lb squats. However, for the life of me, I CANNOT get past the 45 lb oly bar for overhead presses and can't figure out why. Does anyone else have a problem with these?
Yay! What a great feeling it is to get strong, huh? As for the OHP, everyone has problem's moving up on these ...even the guys if you follow the other non women specific SL forum. Our shoulders are not among our bigger muscles, so we ...and the guys...need those fractional weights to keep moving forward.0 -
It's been a stressful few days. I skipped lifting both Sun and Tue. Eager to get back to it tomorrow!0
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Felt good doing squats today! Still struggling with OHP! I wish my gym had fractional plates but they dont!
Squat 145 5x5
OHP 65: 1x5, deloaded to 60 5-5-4-4-3
Deads: 135
Felt good doing the deadlift but my hands were sore after from gripping the bar. I have heard that wearing gloves isnt good. Is this true?? I am thinking that as the weight goes up my hands will get more sore??0 -
Hi everyone, you're all doing so well, I cant see myself getting much past empty bar level but I'm trying! Just a few queries f you dont mind silly questions...
My PT showed me various styles of deadlifts, which one am I supposed to be doing? He showed me a bent knee one (almost a squat at first) and a straight leg one
and is everyone using the oly bar for OHP's or dumbells? and am I supposed to stand in a split stance for OHP or feet level with each other?
Thanks peeps xx0 -
Completed my last June workouts:
Squat - 85, OP - 55, Dead - 120, Bench - 65, Row - 70.
I am going on vacation for two weeks, so I won't be able to lift. Does anyone have any good suggestions for a body weight workout to do while on vacation? I've searched a little on google. Some routines I found did not seem to be primarily strength training, and others involved moves I can't do (unassisted pullups, dips, handstand pushups). I was thinking something with pushups, inverted rows, body weight squats. Not sure what else...0 -
Completed my last June workouts:
Squat - 85, OP - 55, Dead - 120, Bench - 65, Row - 70.
I am going on vacation for two weeks, so I won't be able to lift. Does anyone have any good suggestions for a body weight workout to do while on vacation? I've searched a little on google. Some routines I found did not seem to be primarily strength training, and others involved moves I can't do (unassisted pullups, dips, handstand pushups). I was thinking something with pushups, inverted rows, body weight squats. Not sure what else...
Good question! I would say push ups, maybe tricep dips, bodyweight squats, lunges....not sure what else there would be to do.....0 -
Completed my last June workouts:
Squat - 85, OP - 55, Dead - 120, Bench - 65, Row - 70.
I am going on vacation for two weeks, so I won't be able to lift. Does anyone have any good suggestions for a body weight workout to do while on vacation? I've searched a little on google. Some routines I found did not seem to be primarily strength training, and others involved moves I can't do (unassisted pullups, dips, handstand pushups). I was thinking something with pushups, inverted rows, body weight squats. Not sure what else...
How about this:
3 rounds of:
1km run
50 pushups
50 situps
50 squats
50 lunges
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My PT showed me various styles of deadlifts, which one am I supposed to be doing? He showed me a bent knee one (almost a squat at first) and a straight leg one
and is everyone using the oly bar for OHP's or dumbells? and am I supposed to stand in a split stance for OHP or feet level with each other?
The one that starts like a squat - assuming that is picking the bar up OFF the ground, if it starts with you standing holding the bar and then bending over so the bar goes just below your knees, and then pulling back up without touching hte ground that is a Romanian Deadlift. (good for warmups with light weight, for the record). The other thing he showed you is a stiff-legged deadlift. What you should be doing is a deadlift where the plates are in a resting position on the ground, you put your back flat then bend over (push your hips out, your feet should be UNDER the bar) and squat down until you can grip the bar, then you grip it and pull it up.
Assuming that's what he showed you but just in case:
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html
(and here's the rdl/sldl comparison: http://www.bodyrecomposition.com/training/rdl-vs-sldl.html)
There are also tons of videos - the first one that came up in my googling had a GREAT example of this: http://www.bodyrecomposition.com/wp-content/uploads/2008/12/hyperextend.jpg so um, just be aware I guess. Watch a few videos for the general movement but the pictures in that Bodyrecomposition article are *really* helpful.
Natalia - that workout you posted makes me want to whimper and cry just looking at it. *shiver*
Valerie - in addition to that excellent suggestion, check out the book You Are Your Own Gym - fair warning that I haven't done it, but I know other people who do and have said nice things about it. You could just copy out a few workouts to do while you are away.0 -
My PT showed me various styles of deadlifts, which one am I supposed to be doing? He showed me a bent knee one (almost a squat at first) and a straight leg one
and is everyone using the oly bar for OHP's or dumbells? and am I supposed to stand in a split stance for OHP or feet level with each other?
The one that starts like a squat - assuming that is picking the bar up OFF the ground, if it starts with you standing holding the bar and then bending over so the bar goes just below your knees, and then pulling back up without touching hte ground that is a Romanian Deadlift. (good for warmups with light weight, for the record). The other thing he showed you is a stiff-legged deadlift. What you should be doing is a deadlift where the plates are in a resting position on the ground, you put your back flat then bend over (push your hips out, your feet should be UNDER the bar) and squat down until you can grip the bar, then you grip it and pull it up.
Assuming that's what he showed you but just in case:
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html
(and here's the rdl/sldl comparison: http://www.bodyrecomposition.com/training/rdl-vs-sldl.html)
There are also tons of videos - the first one that came up in my googling had a GREAT example of this: http://www.bodyrecomposition.com/wp-content/uploads/2008/12/hyperextend.jpg so um, just be aware I guess. Watch a few videos for the general movement but the pictures in that Bodyrecomposition article are *really* helpful.
Natalia - that workout you posted makes me want to whimper and cry just looking at it. *shiver*
Valerie - in addition to that excellent suggestion, check out the book You Are Your Own Gym - fair warning that I haven't done it, but I know other people who do and have said nice things about it. You could just copy out a few workouts to do while you are away.
LOL, its a fun one
I agree about the deadlifts. My PL coach believes that this is the most appropriate stlye of deadlifts for beginners as it is the one that is most consistent across populations. There are other deadlifts that people use in comp, like the sumo, but that is far more individually variable and thus a bit hard to work out without a trainer.0 -
Yesterday I was not feeling it at ALL when I arrived at the gym, was a little tired from pole training to night before. Was great once I got going though, managed 47.5kg squats and deadlifts full sets, and 27.5 OHP 3,4,3,5,5, so up from last time. Getting there slowly!0
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Completed my last June workouts:
Squat - 85, OP - 55, Dead - 120, Bench - 65, Row - 70.
I am going on vacation for two weeks, so I won't be able to lift. Does anyone have any good suggestions for a body weight workout to do while on vacation? I've searched a little on google. Some routines I found did not seem to be primarily strength training, and others involved moves I can't do (unassisted pullups, dips, handstand pushups). I was thinking something with pushups, inverted rows, body weight squats. Not sure what else...
How about this:
3 rounds of:
1km run
50 pushups
50 situps
50 squats
50 lunges
Just to be mean since you're going on vacation, let's throw in a plank or two for 60 seconds!
Have a wonderful vacation!!!:drinker:0 -
Completed my last June workouts:
Squat - 85, OP - 55, Dead - 120, Bench - 65, Row - 70.
I am going on vacation for two weeks, so I won't be able to lift. Does anyone have any good suggestions for a body weight workout to do while on vacation? I've searched a little on google. Some routines I found did not seem to be primarily strength training, and others involved moves I can't do (unassisted pullups, dips, handstand pushups). I was thinking something with pushups, inverted rows, body weight squats. Not sure what else...
How about this:
3 rounds of:
1km run
50 pushups
50 situps
50 squats
50 lunges
Just to be mean since you're going on vacation, let's throw in a plank or two for 60 seconds!
Have a wonderful vacation!!!:drinker:
I was thinking a plank should be added in to
course easy for me to think that since its not me doing it:laugh:
although i do go away every weekend and need something like this:huh:
I may try it!! :drinker:0 -
Speaking of deadlifts, I did 175 yesterday. Once. The second time it got off the ground a few inches and I thought "no problem, just gotta push through" but it wasn't happening. So I deloaded to 165 and I did pull that double-overhand twice before I had to switch grips, so I'm pretty pleased with that. Progress is progress.
I suspect that eventually I will find sumo deadlifts are a better style for me because of my build but I don't think it makes sense to experiment yet - I read an article recently on determining what's 'best' for you and it suggested that you use some superset training and experiment...or something. I didn't read it in detail because on skimming I thought "oh well, i'm not there yet so I'll come back to it later". Of course, now I can't FIND the damn thing...0 -
Thursday's workout was officially the last workout in the 12 week program. Hubs and I plan to continue. We bought fractional plates, so for some exercises, we'll be increasing very marginally. But we like the simplicity of the program. We've stuck to it and will keep at it. Until squats have to deload a couple times, then we'll revise as the plan spells out.
Woot! 12 weeks!0 -
Speaking of deadlifts, I did 175 yesterday. Once. The second time it got off the ground a few inches and I thought "no problem, just gotta push through" but it wasn't happening. So I deloaded to 165 and I did pull that double-overhand twice before I had to switch grips, so I'm pretty pleased with that. Progress is progress.
You are such a rock star! Progress indeed! :smokin:0 -
Thursday's workout was officially the last workout in the 12 week program. Hubs and I plan to continue. We bought fractional plates, so for some exercises, we'll be increasing very marginally. But we like the simplicity of the program. We've stuck to it and will keep at it. Until squats have to deload a couple times, then we'll revise as the plan spells out.
Woot! 12 weeks!
Whoot Whoot! Awesome you both kept with it and like the program enough to carry on. Dig it! 0 -
This morning I took a friend to 5x5, he reall enjoyed it, I did
52.5kg squats
27.5 OHP (4,4,3,5,4)
50kg deadlift
He did
32.5kg squat
27.5kg OHP
60kg deadlift
It was a great session 0 -
This morning I took a friend to 5x5, he reall enjoyed it, I did
52.5kg squats
27.5 OHP (4,4,3,5,4)
50kg deadlift
He did
32.5kg squat
27.5kg OHP
60kg deadlift
It was a great session
That's very cool, will he go with you again?
Q- that's awesome, we fell the same way. I'm on session 40 tonight so I guess that means I just finished 13 weeks (I had that like, 3 week rest period in the middle, which I do NOT recommend...)0 -
I did squats last night and had a total brain-freeze crashing forward and dumping the bar. It was kinda dramatic!0
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I had two days off again.
Went today.
Squats 105 lbs 5x5 (I had deloaded to 95 to work on form, slowing going up now)
overhead press: 55 lbs 4.5 reps, went to 53 lbs 5/5/4/4
deadlift: 110 lbs 2x5
Overheads, UGH!!! I'm so weak! But thank goodness for friends who send surprise fractional weights!0 -
This morning I took a friend to 5x5, he reall enjoyed it, I did
52.5kg squats
27.5 OHP (4,4,3,5,4)
50kg deadlift
He did
32.5kg squat
27.5kg OHP
60kg deadlift
It was a great session
That's very cool, will he go with you again?
Q- that's awesome, we fell the same way. I'm on session 40 tonight so I guess that means I just finished 13 weeks (I had that like, 3 week rest period in the middle, which I do NOT recommend...)
Yeah, he, and another of my female friends are planning on going tomorrow morning with me 0 -
I did squats last night and had a total brain-freeze crashing forward and dumping the bar. It was kinda dramatic!
Yikes. Glad you're okay! I've heard this happening from a few people. I wonder what causes that brain freeze feeling...moving to fast???0
