Always add 2.5kg to the bar every session. Don’t worry about it not being an exact five pounds, that’s ok.
One exception. Every time you deadlift you add 5kg to the bar.
I meant kg since this was the measurement you used in your initial post. Even smaller plates can be useful but they’re rare in public gyms.
[quote]Sutebun wrote:
Always add 2.5kg to the bar every session. Don’t worry about it not being an exact five pounds, that’s ok.
One exception. Every time you deadlift you add 5kg to the bar.[/quote]
Exactly.
Just finished my first stronglifts since resetting. First of all I feel like a turd. First time I have actually been able to use the proper bench form where your elbows go down rather than to the side.
I kept the form perfect every rep and set and i must of used some new muscle fibers because despite not being pumped or exhausted I can feel a dull ache in places I never normally associate with the movements of stronglifts.
I have started on 45kg for all but I think I will start on 30kg on ohp on wednesday as that is my weakest lift.
The dropping weight also allowed me to squat with a much narrower stance which i could not do with higher weights. overall very glad dropped the weight.
Also hawkz in response to the advice to eat more this is my current diet:
morning post workout is 2 liters of milk.
6 meals of 100 grams of chicken breast and 50 grams of basmati rice with a serving of boiled kale.
comes to around a hundred over maintenance (2820) with almost 300 grams of protein. I enjoy the meals and its easy so i can always stick to it.
You were right to listen to them folks. I’ve done stronglifts twice now. First time I started far to high like you and burnt out quickly.
I started again on embarrassingly low weights (but who cares). I was able to perfect form, increase flexibility and by the time i reached larger weights, I had the form perfect, and was able to power through it, squat deeper etc…
In a few months time I could bench my BW, squat 1.5x BW and deadlift 2x BW, all because I started low and worked up to it. For the record I came nowhere near those the first time I tried the routine.
Best of a luck, just be patient.
[quote]BeginnerBrah wrote:
Just finished my first stronglifts since resetting. First of all I feel like a turd. First time I have actually been able to use the proper bench form where your elbows go down rather than to the side.
I kept the form perfect every rep and set and i must of used some new muscle fibers because despite not being pumped or exhausted I can feel a dull ache in places I never normally associate with the movements of stronglifts.
I have started on 45kg for all but I think I will start on 30kg on ohp on wednesday as that is my weakest lift.
The dropping weight also allowed me to squat with a much narrower stance which i could not do with higher weights. overall very glad dropped the weight.
Also hawkz in response to the advice to eat more this is my current diet:
morning post workout is 2 liters of milk.
6 meals of 100 grams of chicken breast and 50 grams of basmati rice with a serving of boiled kale.
comes to around a hundred over maintenance (2820) with almost 300 grams of protein. I enjoy the meals and its easy so i can always stick to it.
[/quote]
- Good. Obviously resetting was the right thing.
- I’m not a big fan of high protein (quote Waterbury ‘I’ve never seen more than 1g/lbs make a difference’), but just stick to it and see how it works. Add some fruit and veggies. Apart from that, I really think fixing your training should go far. stick to great form on the lifts (the low weights right now give you the chance) and you should be fine.
Wow three hours of grappling a night and strong lifts gives you real problems walking ha. Ibuprofen time!
nighthawkz, how low go can you go in terms of protein intake, provided you get plenty of calories?
I personally try to get 1g/lb each day but I think that Brad Pilon’s recommendation - 70 to 120 grams a day -is enough for anybody. In any case, a single day (or even week) with less won’t destroy your long term progress. The old timers got it right - eat with a healthy appetite (which usually means eating a tad more than you ‘need’) and focus on long term strength gains. Training balls-to-the-wall all the time, stuffing yourself to the point where you want to puke… Well, if that’s what you enjoy, knock yourself out.
[quote]nighthawkz wrote:
I personally try to get 1g/lb each day but I think that Brad Pilon’s recommendation - 70 to 120 grams a day -is enough for anybody. In any case, a single day (or even week) with less won’t destroy your long term progress. The old timers got it right - eat with a healthy appetite (which usually means eating a tad more than you ‘need’) and focus on long term strength gains. Training balls-to-the-wall all the time, stuffing yourself to the point where you want to puke… Well, if that’s what you enjoy, knock yourself out.[/quote]
Thanks a lot! Most people around here seem to recommend crazy amounts of protein instead…
[quote]knokkelezoute73 wrote:
Thanks a lot! Most people around here seem to recommend crazy amounts of protein instead…[/quote]
Cough This forum is run by a supplement company. Protein is important, but not THAT important… And If all you do is train concentration curls and eat like a bird with several whey shakes on top of it, they won’t help. Intensity, sleep, and calories are all more important than downing tons of protein.
Dropping weight or restarting can sometimes turn out to be the best idea. Got injured beginning of November, mainly due to overtraining,not listening to my body and letting my ego get too big by using weights I wasn’t ready for. Felt a muscle twitching when squatting, thought ok I just goto parallel and no deeper. Final rep on final set I thought I go bit deeper and pulled the muscle when down in the hole. Managed to power out of it but felt stupid for my decision making. Couple of weeks off, rethink my whole plan. Looked at various beginners plans and started doing the Pendlay workout on SS website. Went back to bar only, working on my form then small increases. Now lifting more than when I got injured, added couple of exercises to the workout RDLs, death march,farmers walk and variations of cleans at light weights still learning them 
How has nobody noticed that he was benching 67.5kg, but only squatting 70kg? Something is not right here. Your squat seems a little low relative to your deadlift, but your bench seems high relative to everything (especially your squat!). Since your bench is high for whatever reason (I’m assuming more prior training or more emphasis, like many gym rats), and because it is your bench, you can’t expect it to go up as fast as your squats and deads. I wouldn’t even worry about it at this point. But backing down and working your way back up with careful form certainly won’t hurt. Deloading may also be a viable option and will not hurt, either. As a beginner though, you should be able to train reasonably without deloading more than 1 week every 6 weeks - 2 months.
If I were you though, I’d be less concerned about my bench and a hell of a lot more concerned about my squat. I would put money on you having form issues. This is the lift that you should be dialing down the weight on. It’s time to be the form police here. When form is an issue, I like switching to box squats. The box encourages you to sit back further and to the desired depth.
Using prowler walks for conditioning twice a week has also done great things for my lower body.