When to lift weights?

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Replies

  • RunDoozer
    RunDoozer Posts: 1,699 Member
    Dont know the weights in kg so its in pounds

    Day A
    Squats start at 45
    Bench 45
    Barbell row 65

    Day B
    Squat 50
    Overhead press 45
    deadlift 95

    Add 5 pounds each time you complete 5 sets of 5 1 rest day in between alternating days
  • LoganAnthony6
    LoganAnthony6 Posts: 164
    Dont know the weights in kg so its in pounds

    Day A
    Squats start at 45
    Bench 45
    Barbell row 65

    Day B
    Squat 50
    Overhead press 45
    deadlift 95

    Add 5 pounds each time you complete 5 sets of 5 1 rest day in between alternating days

    How long does it say to go each day doing this? If it's very long and i'm adding 5 pounds every set, i'd be at my weight max of 130ish by the end of the first day. LOL
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    5 pounds per day. So 15 pounds per week. Not each set.

    Also deadlifts are supposed to go up 10 pounds each time and you only do 1 set of 5 deadlifts not 5

    you ll be at 135 on the deadlift in about 2 weeks so should try to find more on craigslist probably can get them pretty cheap
  • LoganAnthony6
    LoganAnthony6 Posts: 164
    5 pounds per day. So 15 pounds per week. Not each set.

    Also deadlifts are supposed to go up 10 pounds each time and you only do 1 set of 5 deadlifts not 5

    you ll be at 135 on the deadlift in about 2 weeks so should try to find more on craigslist probably can get them pretty cheap

    Thanks for all this. I finally got the one downloaded off the website so I have a better idea of what I need to do. A few things confused me, but I will wing it as best I can for a little while. If things go well, i'll invest more time and money into the program. Thanks for the help!
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    5 pounds per day. So 15 pounds per week. Not each set.

    Also deadlifts are supposed to go up 10 pounds each time and you only do 1 set of 5 deadlifts not 5

    you ll be at 135 on the deadlift in about 2 weeks so should try to find more on craigslist probably can get them pretty cheap

    I can't increase that much anymore. I got up to 155 lbs (my body weight is 135), but found I'm losing grip. Deloaded back to 135 and worked back up at 5 lbs each time, but can't go beyond. Split grip seems so awkward -- seems no easier to me.
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    5 pounds per day. So 15 pounds per week. Not each set.

    Also deadlifts are supposed to go up 10 pounds each time and you only do 1 set of 5 deadlifts not 5

    you ll be at 135 on the deadlift in about 2 weeks so should try to find more on craigslist probably can get them pretty cheap

    I can't increase that much anymore. I got up to 155 lbs (my body weight is 135), but found I'm losing grip. Deloaded back to 135 and worked back up at 5 lbs each time, but can't go beyond. Split grip seems so awkward -- seems no easier to me.

    Every one has their stalling points. You're doing it right. And yea I hate spit grip too.

    Maybe try gloves or straps?
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    5 pounds per day. So 15 pounds per week. Not each set.

    Also deadlifts are supposed to go up 10 pounds each time and you only do 1 set of 5 deadlifts not 5

    you ll be at 135 on the deadlift in about 2 weeks so should try to find more on craigslist probably can get them pretty cheap

    I can't increase that much anymore. I got up to 155 lbs (my body weight is 135), but found I'm losing grip. Deloaded back to 135 and worked back up at 5 lbs each time, but can't go beyond. Split grip seems so awkward -- seems no easier to me.

    Every one has their stalling points. You're doing it right. And yea I hate spit grip too.

    Maybe try gloves or straps?

    I'm not sure how gloves would help -- it's not a callous issue -- another layer in between; even harder to hold? maybe straps, but I feel like I should be able to go higher before I use them. I went back down to 135 today and practiced the split grip. Going to try going up again using it 5 lbs. each time.

    Would love to make it to 200 lbs.
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    Depends on the gloves. I 've heard quite a few people that it actually helps with grip. I don't know I'm just getting to bodyweight myself. At 225 my goal is 300.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    5 pounds per day. So 15 pounds per week. Not each set.

    Also deadlifts are supposed to go up 10 pounds each time and you only do 1 set of 5 deadlifts not 5

    you ll be at 135 on the deadlift in about 2 weeks so should try to find more on craigslist probably can get them pretty cheap

    I can't increase that much anymore. I got up to 155 lbs (my body weight is 135), but found I'm losing grip. Deloaded back to 135 and worked back up at 5 lbs each time, but can't go beyond. Split grip seems so awkward -- seems no easier to me.

    Every one has their stalling points. You're doing it right. And yea I hate spit grip too.

    Maybe try gloves or straps?

    I'm not sure how gloves would help -- it's not a callous issue -- another layer in between; even harder to hold? maybe straps, but I feel like I should be able to go higher before I use them. I went back down to 135 today and practiced the split grip. Going to try going up again using it 5 lbs. each time.

    Would love to make it to 200 lbs.

    Try rack pulls and farmers walks to increase your grip strength.
  • Bunnycub
    Bunnycub Posts: 10
    You should wait a minimum of 48 hours before hitting THE SAME muscle groups again.

    I've heard this^ number as well, about 2 full days between the same group. I do lift 7 days a week but I break it up so I'm hitting a different muscle group each day:

    Monday - Chest
    Tuesday - Back
    Wednesday - Legs
    Thursday - Shoulders
    Friday - Arms* (Triceps and Bicepts)
    ABS - Every 2-3 days

    *You can't help but use your biceps when doing back and your triceps when doing chest which is why I lay out my schedule this way so even though triceps and biceps are the secondary muscle groups being used Mon & Tues. They still have time to repair before focusing on them on Friday and then after Friday they have the weekend to repair and get ready for the follwoing week

    ...I'm no expert, but this breakdown works for me!
  • moustache_flavored_lube
    moustache_flavored_lube Posts: 849 Member
    5 pounds per day. So 15 pounds per week. Not each set.

    Also deadlifts are supposed to go up 10 pounds each time and you only do 1 set of 5 deadlifts not 5

    you ll be at 135 on the deadlift in about 2 weeks so should try to find more on craigslist probably can get them pretty cheap

    I can't increase that much anymore. I got up to 155 lbs (my body weight is 135), but found I'm losing grip. Deloaded back to 135 and worked back up at 5 lbs each time, but can't go beyond. Split grip seems so awkward -- seems no easier to me.

    Every one has their stalling points. You're doing it right. And yea I hate spit grip too.

    Maybe try gloves or straps?

    I like the split grip.

    I would recommend not using gloves or straps, rather working on grip strengthening exercises. Using gloves or straps just makes the problem worse in the long run.
  • NikoM5
    NikoM5 Posts: 488 Member
    Split, or alternating grip, whatever you want to call it should make things quite a bit easier. Gloves will not help. In fact there's not reason to use gloves ever. If you are getting calluses then you aren't gripping properly. Here's a video explaining how to grip the bar properly.

    http://www.youtube.com/watch?v=bTqNSgCmM2s

    Regarding losing grip.. Are you doing deads first in your routine? Make sure you aren't doing any other work before which could fatigue your grip. How many sets are you doing before you attempt your max weights sets? Just some things to consider which could be affecting grip. Check out the vid above and perhaps that might be enough to help with. it's all in the fingers, not the hands. There's no harm in using straps, but only when you can't progress any further without them.
  • sleepytexan
    sleepytexan Posts: 3,138 Member
    Split, or alternating grip, whatever you want to call it should make things quite a bit easier. Gloves will not help. In fact there's not reason to use gloves ever. If you are getting calluses then you aren't gripping properly. Here's a video explaining how to grip the bar properly.

    http://www.youtube.com/watch?v=bTqNSgCmM2s

    Regarding losing grip.. Are you doing deads first in your routine? Make sure you aren't doing any other work before which could fatigue your grip. How many sets are you doing before you attempt your max weights sets? Just some things to consider which could be affecting grip. Check out the vid above and perhaps that might be enough to help with. it's all in the fingers, not the hands. There's no harm in using straps, but only when you can't progress any further without them.
    I don't have callouses. I do 2 x 5 warm up squats and 5 x 5 max squats before deads. I just do 1 x 5 max sets of deads (stronglifts program).

    thanks for the vid.

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