[quote]slimsaw00 wrote:
Bent rows felt like that for me too, but it was mainly because I had a pretty narrow grip; now its almost on the rings of the bar and it allows me to actually use my back muscles to move the bar. That’s what has worked for me anyway.
-Matt[/quote]
Funny you bring that up, because I was watching some videos of Bent Rows, and I noticed that my grip is narrow compared to others. I’m going to try the wider grip next time. Thanks again Matt!!
Great work on the progression! I don’t think I’ve met anyone who hasn’t had issues with military press, lol.
Have you tried dumbbell bent rows? I found that they hit my back more than barbell rows did, with the added benefit that I didn’t feel like I was going to fall head first, lol
if a set feels easy(you said the 150 lbs squats felt easy) increase the weight even more. if set 1 you can do 5 of 150 and felt easy try 155 for the second set.
the principle of hypertrophy and your CNS adapting is to tire them as much as possible, and then recover fully
dont over think the bent row. i “pull” myself to the bar sometimes but dont really care about it. as long as i dont feel like im gonna fall ill increase the weight if i can.
also try to shrug your shoulders during the bent row… instead of doing a shoulder shrug that you shrug them upwards, shrug them… towards the direction the bar is going.
keep increasing the weight on the squat. i had my squat staying at ~80kgs for 2 months for no reason, only cause i thought my form was off cause i was trying to arch my back too much. now that i dont but keep it straight instead i added every workout weight to it.
btw if your outward part of your feet is coming up then your knees are probably going inwards. try using a closer stance or pull your knees out… or simply dont care! as long as your knees are fine it doesnt matter. and ive realized most of the times if your knees hurt its either due to flexibility or underdeveloped knee muscles so it will get better given enough time
[quote]darwin420 wrote:
Great work on the progression! I don’t think I’ve met anyone who hasn’t had issues with military press, lol.
Have you tried dumbbell bent rows? I found that they hit my back more than barbell rows did, with the added benefit that I didn’t feel like I was going to fall head first, lol[/quote]
I used to do the dumbbell bent row before, but I switched to the barbell row only because Rippetoe’s program called for it. Maybe I’m being too strict, but I wanted to follow the program as is.
In the past, I’ve always started training programs only to modify them as I wished, and then after about a month, I would quit and move on to something else. That’s why starting in 2008, I decided to follow a program strictly, and lo and behold, I ended up starting Rippetoe’s Starting Strength.
[quote]lordstorm88 wrote:
btw if your outward part of your feet is coming up then your knees are probably going inwards. try using a closer stance or pull your knees out… or simply dont care! as long as your knees are fine it doesnt matter. and ive realized most of the times if your knees hurt its either due to flexibility or underdeveloped knee muscles so it will get better given enough time[/quote]
Today when I was squatting, I noticed the problem didn’t occur anymore. I think it was, as you said, my knees moving inwards. Another thing I noticed, I made special effort to stick my chest out throughout the exercise, and that seemed to help. I think my feet shifting was a reaction in trying to prevent myself from losing balance and falling backward.
Week 3, Day 7
Back Squat ------- 155 lbs: 5/5/5
Bench Press ------ 110 lbs: 5/5/5
Deadlift --------- 200 lbs: 3
Dips ------------- BW: 6/3
Decline Situp ---- 15.0 lbs: 15/15/10
I felt like I brought the most intensity ever during this workout!! New PRs on the Squat and Bench Press (yes, I finally conquered 110 lbs!!) It would have been a perfect day if I got all 5 reps of the DL at 200 lbs, but all that means is I’m setting myself up for a record Friday!!
Squatting at 155 lbs was definitely more difficult than last week’s 150 lbs (which I thought was easy). Nonetheless, I was able to get all reps with good form.
That is the key, make sure you are keeping form at the forefront of making progress. Don’t rush through just to simply add weight to the bar. I took at slight step backwards because I did not like where my squat was going with 185 on the bar.
Anyway nice job, and keep up the progress. Looking at your log and mine it seems that we are somewhat similar in strength levels. I’ve got ya on squats and deads (barely), but you’ve got me on rows. Let’s make some kickass progress in the next few weeks!
-Matt
[quote]slimsaw00 wrote:
That is the key, make sure you are keeping form at the forefront of making progress. Don’t rush through just to simply add weight to the bar. I took at slight step backwards because I did not like where my squat was going with 185 on the bar.
Anyway nice job, and keep up the progress. Looking at your log and mine it seems that we are somewhat similar in strength levels. I’ve got ya on squats and deads (barely), but you’ve got me on rows. Let’s make some kickass progress in the next few weeks!
-Matt[/quote]
I ran into the same problem earlier this year. I started Rippetoe at the beginning of the year, but I didn’t perfect my form on any exercise, so the way I see it, I didn’t waste those first couple months, but I simply learned the exercises and proper form.
I took a look at your log, that’s pretty cool that we have similar stats working on the same program. You definitely have me on many exercises, especially military press and bench (I think my chest and shoulders are my weak points). But this is good, serves as more motivation for me!! haha
Good luck on your next session, keep moving forward!!
Week 3, Day 8
Back Squat ------- 160 lbs: 5/5/5
Military Press — 85 lbs: 5/5/5
Bent Row --------- 120 lbs: 5/5/5
Pullups ---------- BW: 5/5
Decline Situp ---- 15.0 lbs: 15/12/15
This was a very exhausting workout (a good thing!). Solid numbers for me across the board, new PRs on squat, press and row. With the squat, I started struggling on the last set, but again, I was able to maintain good form and push myself to the limit to get all 5 reps. On Friday, I’ll go for 165 lbs.
The military press felt better this week. Same with the row. I changed my grip somewhat (used a wider grip) and really tried to squeeze my shoulder blades toward the end of a rep. Felt good at 120 lbs, so I’ll go for 125 next workout. I find it strange that I have bigger numbers on my row than my bench press. Maybe because my chest is under developed?
My decline situp numbers are weird. For some reason, my second set I couldn’t get past 12 reps, but I got all 15 on my last set. Possibly because my abs were exhausted from squatting? Don’t know.
Here’s a question for anyone, I believe Rippetoe mentions that we can do Weighted Decline Situps as an ab exercise, but can we do, let’s say, weighted leg raises? I was thinking of switching my ab exercise (but maybe not necessary?)
Week 3, Day 9
Back Squat ------- 165 lbs: 5/5/5
Bench Press ------ 115 lbs: 5/3/2
Deadlift --------- 200 lbs: 5
Dips ------------- BW: 6/3
Decline Situp ---- 15.0 lbs: 15/15/15
Today felt great after I nailed 200 lbs on the DL. I’m amazed at how much energy the squat drains from me, but I was able to complete all reps at the new weight, so I’ll be up to 170 lbs for my next session.
Again, my bench proves to be my weakest exercise. I thought that after finally breaking the 110 lb barrier, I’d be able to coast past 115 lbs, but that wasn’t the case. Regardless, slow progress is better than no progress, so I’ll take it.
Nice work dude. . . keep at it!
-Matt
Week 4, Day 10
Back Squat ------- 170 lbs: 5/5/5
Military Press — 90 lbs: 5/5/5
Bent Row --------- 125 lbs: 5/5/5
Pullups ---------- BW: 7/5
Decline Situp ---- 20.0 lbs: 10/7/7
Good workout. New PRs on the big 3 today!! Though my form is starting to break down with the Pendlay Row. I noticed today that my hips are starting to move, especially during the last few reps. I’ll increase to 130 lbs for the next session, and concentrate on using only arms, shoulders and back. If the form breaks down again, then maybe it’s time for a deload.
Something else to note, since (re)starting Rippetoe 3 weeks ago, I am up 1.2 lbs in bodyweight (to 153.6), and my BF% is down to 13.3% (from 14.5%).
A little hip action in your rows is acceptable.
[quote]TheDudeAbides wrote:
A little hip action in your rows is acceptable. [/quote]
Did you always feel the burn in your upper back after the row? I seem to feel more of a burn in my arms than my upper back.
My lower back and hips always seemed more fatigued than anything else. I’ve never felt a “burn” during my whole time of Rippetoe. I never expected one because of the type of training. Now when I have done bodybuilding routines, then I would feel the burn. I sought after the burn.
If you feel it in your arms, then you are using your arms too much. A little mind-muscle connection is needed. Squeeze those shoulder blades together.
Nice squatting dude! You’ve got me beat for the time being. I wouldn’t reset your row, just really, REALLY make sure you’re using the correct muscles on the lift. Maybe even stop if you’re form goes down the shitter.
-Matt
Week 4, Day 11
Back Squat ------- 175 lbs: 5/3/1
Bench Press ------ 115 lbs: 5/4/3
Deadlift --------- 205 lbs: 4
Dips ------------- BW: 3/2
Today was by far my most exhausting workout. I wasn’t able to do any ab exercise, and I probably shouldn’t have even attempted the dips. I progressed slowly on the bench again, struggled a bit with squats at 175, and almost got all reps of the DL, but on rep#5, the bar almost slipped out of my hand in addition to my lower back just simply giving out on me.
Just as an aside, I played a 2 hour tennis match yesterday, and I could barely walk last night. Not sure if this could have affected my squat today. Also, my nutrition was decent, but not great, today (I am attending a 2 day offsite meeting, and I wasn’t able to eat as much as I would have normally). I know this could have affected my performance today as well, but then again, I did improve a bit on the bench, so maybe I’m just over analyzing as usual.
Week 4, Day 12
Back Squat ------- 175 lbs: 5/5/3
Military Press — 95 lbs: 5/5/0
Bent Row --------- 130 lbs: 3/2/1
Pullups ---------- BW: 8/7
Decline Situp ---- 20.0 lbs: 10/10/10
Ok, so here’s my breakdown of today’s session. Squats felt real good, and I progressed from last session. My goal for my next session is to bang out all reps at 175 and then move on to 180.
The military press also felt good, but I was so taxed after the 2nd set, that I literally could not lift the bar once for the 3rd set, even with 3 minutes of rest.
With the pendlay rows, I focused on keeping the form correct, and sure enough, 130 lbs felt very heavy. I need to decide whether to try again at 130 for my next session, or deload… I’m open to suggestions. Right now my gut tells me to try again at 130.
I almost wanted to add some arm work today (standing barbell curl and incline skull crusher) but I’ll see how next week goes and maybe add it next Friday.
So after 4 weeks into the program, I’m feeling great, energized, and my intensity level is at the highest it’s been in awhile. All my lifts have been progressing (some more than others), and I’m noticing small differences in my body composition.
Onto the next 4 weeks…
alright, first off nice work on the squats. . . but a couple things jump out at me in your last post.
Go ahead and take more rest if you need it man, we are not circuit training here. . . take all the rest necessary to prepare yourself for the next set. No reason you couldn’t have knocked out a couple reps in your last set of OHP’s.
You’ve gotta ask yourself how important the accessory work, and direct arm work will be on the progression of your main lifts. Everything seems to be progressing solidly thus far, but you say that you might be close to a reset on rows. Do you think that by doing the chins, and if/when you add the arm work will help or hinder your success on rows?
Just remember that progress on the core lifts should take precedence to everything else, and keep things as simple as possible if you can.
Now go get 'em man!!! But seriously nice work, and thanks for checking out my thread and helping with my squat stance. . . it helped BIG TIME!
-Matt