[RollerBall]

I've been going to the gym now for about 7 weeks following practical programming SS. However I've been stalling as of late and switched my work up out a bit. I also don't think my form is that impressive. I've got two weeks left til I head back home and switch gyms and until then the gym I'm in atm doesn't have a squat rack, only a smith.

Stats: 5'8", 63kg.

Squat 90kg 3x5 (not deep enough though I think)
Deadlifting 80 1x5
Bench 47.5 3x5 (struggling on last two sets)
OHP 32.5 3x5 (same story as bench).

I think my stalls have mostly been because lack of sleep at the moment because of exams. I've been getting 6-7 hours of poor sleep and I've been tired because of it. Diet is pretty good, 3-4 meals a day + milk totalling approx 3k cals and 150-180g protein.

I gym three times a week and I'm now changed to the following: Squat ery day, alternate OHP/bench press, alternate deadlift/rows.

[HFerguson]

I'm skeptical of your form... wish I could spot you bro

[RollerBall]

So today I concentrated on getting form right (even in a smith). I also spent quite a while deadlifting cause I had a bad exam and it's fun.

Squat: 1x5 60kg, 3x6 70kg (deep man, at least below parralel)
OHP: 1x8 20kg, 3x7 25kg
Deadlift: 1x5 50kg, 1x5 60kg, 1x5 70kg, 1x5 80kg.
Plate pinch: 3x30 seconds each hand with 2x5kg plates
Chin ups: 1x5 (Knackered at the end but was pretty pumped)

Basically as I was stalling I've deloaded everything across the board and now I'm going to work up now that I can get my sleep right. I'm doing quite high reps because the weight is boring this low (it's so close to my warm up) and I'm not having very much rest between sets atm. Rational behind pinch press is my grip is letting my deadlift down (don't bitch at me about chalk HFergison, I know.)

In terms of food I've had:

1x shake + milk (breakkie)
6" meatball marina + xtra cheese (lunch)
Home made wedges with **** loads of oil (2 medium tatters), 2 chicken breasts, 2 handfuls of brocolli (dinner)
Medium steak pasty (present from the misses)
4 pints of milk (throughout the day)
1x Shake + milk (post work out)

[Yung Mon£y]

(Original post by RollerBall)
So today I concentrated on getting form right (even in a smith). I also spent quite a while deadlifting cause I had a bad exam and it's fun.

Squat: 1x5 60kg, 3x6 70kg (deep man, at least below parralel)
OHP: 1x8 20kg, 3x7 25kg
Deadlift: 1x5 50kg, 1x5 60kg, 1x5 70kg, 1x5 80kg.
Plate pinch: 3x30 seconds each hand with 2x5kg plates
Chin ups: 1x5 (Knackered at the end but was pretty pumped)

Basically as I was stalling I've deloaded everything across the board and now I'm going to work up now that I can get my sleep right. I'm doing quite high reps because the weight is boring this low (it's so close to my warm up) and I'm not having very much rest between sets atm. Rational behind pinch press is my grip is letting my deadlift down (don't bitch at me about chalk HFergison, I know.)

In terms of food I've had:

1x shake + milk (breakkie)
6" meatball marina + xtra cheese (lunch)
Home made wedges with **** loads of oil (2 medium tatters), 2 chicken breasts, 2 handfuls of brocolli (dinner)
Medium steak pasty (present from the misses)
4 pints of milk (throughout the day)
1x Shake + milk (post work out)

**** carbs are ****.
Wheres your pasta, rice, potato etc? You need more complex carbs and back off of the milk. Chuck in some kidney beans. Buy in a tin and microwave. Job done.

http://www.livestrong.com/article/27...ydrates-foods/

[RollerBall]

Today was okay. I've decided since I've only got three sessions left at this gym I'm not going to mess around with my squat. My abductors are a bit sore so I'm just sticking with 70 and going as low as I can (close to ATG, well beyond parallel).

Squat: 2x8 50kg, 3x5 70kg
Face pulls: 1x8 5kg, 1x8 10kg, 3x6 12.5kg
Bench: 2x8 25kg, 3x5 40kg
Plate pinchs: 3x30seconds 2x5kg plates

Face pulls were fun to do and gave my delts quite a burn. I felt like I could do a lot more in terms of arm strength but I found it very difficult to keep my balance with my front leg/maintain a straight back. Bench form was way better, watched some ripptoe vids and got my arch/chest up, down to chest, elbows flexed, not over my neck.

I'm gonna add 2.5kg to my OHP/Bench but keep squats the same until I go home and free squat, will probably start low when I free squat (50-60kg) and work up and get a mate of mine who's a big lifter to check my form throughout.

[RollerBall]

Oh man, so I missed a days session last week as it was results and well, I got battered instead. Got home and signed up to a new gym with a power rack and my God, free squatting is so much better. Downside is there's no machine for me to do face pulls off so I got caught out and ended up doing lat pull downs instead. Will learn how to pendlay rows for Friday (deadlift Wednesday).

Squat:
40x8
50x8
60x7
65x6
70x6
75x5
80x5x3

Bench
30x8x2
42.5x6x3

Lat pull down
45x5
50x5x3

Diet is excellent now that I'm at home (4 pints of milk, 3 700kcal meals with protein and shake) and I'm finally getting eight hours sleep. Feeling good man. Only thing was my neck is wrecked from squatting that. I might invest in a pad (old gym had free pads) and I need to look up how to rack/derack the bar properly.

[zjs]

(Original post by RollerBall)
I might invest in a pad (old gym had free pads) and I need to look up how to rack/derack the bar properly.

You don't need a pad, you just need to learn how to hold the bar. Create the 'shelf' with your elbows up and the bar resting in the right position; watch Rippetoe coaching the squat on YouTube and read SS for all you need to know.

[RollerBall]

(Original post by zjs)
You don't need a pad, you just need to learn how to hold the bar. Create the 'shelf' with your elbows up and the bar resting in the right position; watch Rippetoe coaching the squat on YouTube and read SS for all you need to know.

I did that and it still hurt, I think it's cause I have tiny traps and I used pad before so I'm not used to it.

It was in the right position but it still dug in, I've watched his vids before. I'm not gonna use a pad though, hopefully it won't hurt anymore in a few weeks.

[RollerBall]

Today was okay, slightly messed up my OHP a bit but I think that was because I had poor sleep last night. Going to carry on adding weight anyway next session. I also realised I should have added 5kg to my deadlift.

Squat:
60x8x2
82.5x5x3

OHP:
20x8x2
30x6
30x6
30x4

Deadlift:
60x8
80x5

Didn't take as much rest as I used to either, only took 2 minutes or so between every set. I came out of the last squat set with a sore right shoulder though (bit like cramp), I've also got a mark where the bar rested on my back. The bar basically rests on my traps but as they're so small the bar digs into the bony process on the back of the shoulder. I also did some plate pinches, basicall got 2x5kgs and did 40,30, 20, 10, 5 seconds on each hand alternating down. Grip is already starting to feel better on the deadlift.

[tooosh]

Stats are very similar to mine (63kg bw, 95kg squat, 125kg deadlift, 37.5kg OHP), will be watching!

The bar shouldn't hurt the place it rests in squats, you probably have it positioned wrong. Definitely shouldn't be on your traps! Unless you're doing high bar. http://startingstrength.com/index.ph...t_bar_position

[HFerguson]

(Original post by RollerBall)
. Only thing was my neck is wrecked from squatting that. I might invest in a pad

You're a ****ing pussy. Any respect I had for you just evaporated.

It's called the "pussy pad" for a reason.

in all seriousness though, I used to have the same problem, even though it was on my traps, would dig into my acromions. Just stick it out. Are you squatting high bar or low bar?

[RollerBall]

Yesterday was ****. I completely messed up the gym opening hours and didn't clock they close earlier on a Saturday. Was just finishing my bench when they closed so I didn't get chance to do my rows >.>

Squat:
60kg 2x8
85kg 3x5

Bench:
30kg 2x8
45 3x5

[RollerBall]

Today was good. I got one of my old friends from school who now competes in bodybuilding comps to check my form. My squat form is excellent but my deadlift form still needs a bit of work.

Squat:
60kg 2x8
87.5kg 3x5

OHP:
20kg 2x8
32.5 3x5

Deadlift:
60kg 2x5
85kg 1x5
87.5kg 1x5

Well pleased with the deadlift, I had to use alternate grip and chalk though. My grip failed when I tried to do 87.5 after two reps (with chalk), changed to alternate grip (still chalked) and did 1x5 at 87.5 with absolutely no grip issues, no unraveling etc. I'm going to do overhand for warmups and alternate for worksets now. Form was a bit off, really need to get used to getting my ass down at the start and driving more with my legs. When I started too high up I started to lose my lumbar arch. I'm now aware of this though and I try to start each rep as if I was at the bottom of a squat, I also need to make sure my neck is straight, I have a habit of looking in the mirror to check my form (how far down I am to begin) and because of that it's arched and not in a neutral position.

OHP was HARD, definitely my toughest lift. I banged out the first set fine, struggled on the end of the second set and really had to push through a wall for the last rep of the last set. Left arm is lagging and I had to really strain.

Played some tennis afterwards then for about two hours with some friends (casual, not super competetive, few rallies and a few games) so I am well and truly toasted now. I've put on 6kg since I've started lifting (about mid April) when I checked today at the gym, I think it's all in my quads :P.

[tooosh]

Try doing tricep dips on days you don't complete OHP/bench. 3x to failure.

[RollerBall]

Decided to try out myfitness pal (http://www.myfitnesspal.com/food/diary/RollerBallMouse).

Todays diary is a pretty standard day, perhaps with a slightly smaller lunch. The only thing is I didn't really start eating until 4pm. Got out of bed at around midday then lounged around in bed/on computer/etc. I generally do this, get all my food in from about 2-4pm til midnight.

(Original post by tooosh)
Try doing tricep dips on days you don't complete OHP/bench. 3x to failure.

Will keep this in mind.

[danadd9]

in2watch

[RollerBall]

Today was good.

Squat:
60kg 2x8
90kg 3x5

Bench press:
30kg 3x8
47.5kg 3x5

Bend over rows:
20kg 1x8
25kg 1x8
30kg 1x8
35kg 1x6
40kg 3x5

I tried to do a few pull ups at the end but it was abysmal (1x4, 1x2) so gave up. Feeling good about the bench, hopefully I can get 50kg 3x5 next week. Going out tonight though, so goodbye sweet gains. First time I'd ever done bent over rows hence the working up sets for me to figure out what weight to start on.

[RollerBall]

Failed OHP :\.

Squat:
60kg 2x8
92.5 3x5

OHP:
20kg 2x8
35kg 2x5, 1x3

Deadlift:
60kg 1x5
87.5kg 2x5.

The first set of OHP went okay, the middle set the last rep was a bitch and the last set was a disaster; powered through the first two reps, really forced out the last one and then failed to complete the fourth. I hope it's because I went out on Wednesday so didn't eat very well and had **** sleep.

[danadd9]

Wait howcome you did two sets of Monday's deadlift weight?

[HFerguson]

Motherfacker our squat is equal now... you wont catch me up on bench though ...well maybe eventually