[quote]BangkokHustle wrote:
Never.[/quote]
You should try them. They are great for posterior chain work.
I wish I would have been doing them the entire time I have been lifting.
They would irritate my hamstring a lot because of the stretch that it puts on it and I’m not really comfortable doing those with my back the way it is right now
[quote]BangkokHustle wrote:
They would irritate my hamstring a lot because of the stretch that it puts on it and I’m not really comfortable doing those with my back the way it is right now[/quote]
Remember, that you don’t necessarily have to do these for a heavy triple. They can be used as a rehab exercise too.
Could you manage doing stiff legs with 135?
Yes, probably. So would I throw these in with both my deadlift and squat days?
[quote]BangkokHustle wrote:
Yes, probably. So would I throw these in with both my deadlift and squat days?[/quote]
If you would like to, then why not? They are a great lift.
I have a feeling that you need to overhaul your form in the lifts, and program a little more patiently. (5/3/1 may be just what the doctor ordered here.)
You may also like light goodmornings.
But do you still want me to continue to do the 3x5 method that you described to me?
[quote]BangkokHustle wrote:
But do you still want me to continue to do the 3x5 method that you described to me? [/quote]
Do 5/3/1 as written, but do the 3x5 method with your leg lifts.
3x5 is a faster progression, that way you can start light and have your legs catch up with your upper body lifts (which will follow the regular 5/3/1 progression).
Why not 5x5?
And also I want to start doing high bar squats because there’s less stress on my erector muscles and my erectors hurt after doing squats with weight of 195 lbs or more. The problem is that high bar squats really hurt my neck and traps. Is there anything that I can do to eliminate the pain that I have in my traps and neck when trying to high bar squat?
[quote]BangkokHustle wrote:
Why not 5x5?[/quote]
A lot of 5x5 programs end up having you do straight weight for the last 3 sets only.
5x5 with straight weight is unnecessary at this point in time for you. I believe that you will see equal benefit with 3x5 as you will with 5x5 right now. Why do 5 sets, when you can do 3 and have the same result? This is based off of my own personal experiences with 3x5 at your stage.
[quote]BangkokHustle wrote:
And also I want to start doing high bar squats because there’s less stress on my erector muscles and my erectors hurt after doing squats with weight of 195 lbs or more. The problem is that high bar squats really hurt my neck and traps. Is there anything that I can do to eliminate the pain that I have in my traps and neck when trying to high bar squat?[/quote]
You gotta do what works best for you. If high bar is better for you, then do it. If sumo works better, do it. I am not going to tell you that you are wrong for paying attention to your body and tinkering to find what is best for you. That is precisely what I want you to do.
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You don’t want the bar to be on your neck. You want it to sit on top of your traps.
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You gotta pinch your shoulder blades together hard. This will help create that shelf to carry the bar. Adjust your hand position accordingly. I have rarely found that you need to be as narrow as possible to make the best shelf, but others here on this site (who are much stronger than I disagree). Most world record squatters use wide hand position for some reason. I don’t advocate this either.
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Build a nice yoke. (Deadlift, face pull, rear lateral, shrug, etc…) More meat back there should help.
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Your foot position will also have a large effect on the amount of forward lean that you need to have in your squat. Depending on your leverages, you may need to adjust your foot position. Do not be afraid to try several out and see what feels best for you.
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The sensation of your erectors hurting may be due to low back rounding, which may be fixed with your foot position. #4 addresses that.
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Try some mobility/stretching, and warm up well. This is a must.
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IF YOU ARE EXPERIENCING PAIN, DO NOT ADD WEIGHT TO THE BAR, BECAUSE IT IS VERY LIKELY THAT YOU ARE STILL INJURED. LOW BACK STRAINS FEEL LIKE ‘STIFFNESS’ AND ‘TIGHTNESS’ THAT YOU GET A DAY OR SO AFTER A WORKOUT. IF YOU ARE HAVING THAT, JUST GO HIT SOME LEG CURLS AND EXTENSIONS, OR HACK SQUAT MACHINE AND HIT THE ROAD. IT IS NOT WORTH RE-INJURY. THAT WILL ONLY SET YOU BACK FARTHER.
I’m going to try and squat with a belt and see if that helps my back at all. I will do everything that you have recommended in your last post.
What is your opinion on me squatting with a belt? I don’t that that it can hurt because I train my abs and lower back anyways.
[quote]BangkokHustle wrote:
What is your opinion on me squatting with a belt? I don’t that that it can hurt because I train my abs and lower back anyways. [/quote]
Well I believe that a belt should not be used as a crutch, but using one is up to the lifter lifting the weights. (All gear is up to the user ultimately.)
I personally do all of my sets working up without a belt, and then I put one on for my top sets. (This is usually one set per leg workout.)
I never used a belt until after I squatted 370 x 5.
A few weeks later, I injured my back and overhauled my form to accommodate a belt. (I injured my back wearing a belt last time too.)
I still don’t have my setup all squared away though.
A belt is not going to reduce the chance of injury though. It will only allow you to increase intra-abdominal pressure.
How about you squat without a belt for a while before putting one on? Make sure that your form is good, and that you are pain/injury free before throwing another variable into your training.
10/18/2014
I figured out my maxes for the overhead press and bench press so that I can start 5/3/1 on Monday.
My max overhead press was 120 lbs
My max bench press was 135x6 reps
I also dead lifted 295 for 2 reps with NO ERECTOR PAIN the only pain that I had was a little bit of tail bone pain on 295.
Iv’e decided that I’m going to use 250lbs for my 3x5 progression on deadlifts to start with.
[quote]BangkokHustle wrote:
10/18/2014
I figured out my maxes for the overhead press and bench press so that I can start 5/3/1 on Monday.
My max overhead press was 120 lbs
My max bench press was 135x6 reps
I also dead lifted 295 for 2 reps with NO ERECTOR PAIN the only pain that I had was a little bit of tail bone pain on 295.
Iv’e decided that I’m going to use 250lbs for my 3x5 progression on deadlifts to start with.[/quote]
Start with your deadlift at 225 for 3x5 and you’re good to go brother. Perfect form, and dominate. In 5 weeks you will slay 250 for 3x5 without struggle and pretty form.
The main thing I want you to learn is patience my brother. Trust me when I tell you that strength will happen. Have fun lifting. Sleep well. Eat well. Take care of your responsibility to your family, your education, and your well being.
There is no race to the finish. All you have to do is finish and enjoy the process.
10/20/2014
OH Press
45x5
55x5
65x3
70x5
85x5
95x5 (performed 7 reps)
DB Press
45x9
40x10
35x10
35x10
35x10
One Arm DB Row
60x10
60x10
60x10
60x10
60x10
Straigh Bar Tricep Pushdown
10x10
10x10
9x10
9x10
9x10
10/22/2014
Deadlift
225x5
225x5
225x5
225x5
225x5
45 degree Back Extensions ( I did these really deep to hit my hamstrings as well as lower back) 90 lbs is a PR for me
90x12
90x12
90x12
90x12
90x12
Barbell Hack Squats
185x10
185x10
185x9
175x10
175x10
Hanging Leg Raises
12 reps
10 reps
10 reps
10 reps
10 reps
How did your back feel?
Did the sets seem easy, or did you start to grind toward the end?