Thanks for the info! I'll check it out. Going to be very useful here in the early stages.
***Weightlifting Thread***
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Last: 14 hrs ago by Tex117
Lol fair enough - I mean, for the most part they told me the right place to hold the bar.
Mine didn't even do that.
And depth...lol.
And depth...lol.
I hit a new PB on squat today but I now have a really bad pain in my upper back/neck. Feel like I had the bar in the wrong spot or something. Tough blow to get new PB but also an injury
To be fair, a lot of the basic knowledge on lifting has changed rapidly over the last 20 years.
Do you squat high bar?
True true. The knowledge of how to do the heavy stuff is much more common.
355x5 for my top set on squat today followed with 317.5 5x5 on squat.
My hips are shooting up out of the hole when I'm getting tired - tried narrowing my stance to get more quads involved and it helped a little. If I focus on trying to put more weight back on my heels it helps but I don't feel as strong in the middle of the squat.
I'm going to max in August and December so I've got some time to work it out. Think I'm gonna focus on some quad iso stuff, maybe mix in some belt squats.
My hips are shooting up out of the hole when I'm getting tired - tried narrowing my stance to get more quads involved and it helped a little. If I focus on trying to put more weight back on my heels it helps but I don't feel as strong in the middle of the squat.
I'm going to max in August and December so I've got some time to work it out. Think I'm gonna focus on some quad iso stuff, maybe mix in some belt squats.
fav13andac1)c said:
https://texags.com/forums/48/topics/3520421/last#last
Received some good advice on this thread regarding starting to lift and I decided to commit to it. I'm in!
I decided to start StrongLifts because of the app. Very similar programs overall. I've never bulked on purpose before so I'm a little nervous on that. I have a lot of experience tracking calories and macros but always at a deficit.
I guess I'm not sure what enough surplus calories is. Should I just focus on getting enough protein and then throw in some quality carbs and fats? Should I try to hit certain macros? I tend to do better at eating if I gamify it; usually that's with MyFitnessPal. Any particular guides I should look at for quality bulking? Don't want to get fat, which is why I'm very hesitant to do something like a gallon of milk a day, which feels a little radical to me. We go through a gallon a week in our family of 5!
If I'm overthinking this, let me know.
On another note, first StrongLifts workout today. Man I am weak on the squat! 115 was a challenge. Mainly focused on good technique. I bench more than I squat.
So I've done a couple intentional bulking-then-cutting phases over the past few years, and I'm currently in my mid-40s. I don't take hormone supplementation of any kind.
Since you said you like to gamify it, I highly recommend you keep your bulking calories to a 500 calorie surplus at most on average. So you can have days higher than this average, but they should be balanced out by other lower days. This keeps your weight gain to about 1 pound a week at most, and if you're lifting consistently then the majority of your gain should be muscle. Any faster than this and you're more likely to put on more fat relative to muscle. Then make your protein 1 gram/pound consistently (always err on the higher side if unsure), and then plug in your other macro needs depending on your activity (more active = more carbs, and less active = more fat).
And hopefully you're able to push yourself to muscular failure regularly during the bulk to get adequate muscle stimulation
After two weeks- if no weight is gained, go up 250-500 calories and rinse and repeat
This is purely anecdotal but when I shifted to belt squats every other week instead of barbell squats weekly, my barbell suffered. And that was going very heavy and using tempo. I'd use belt squats as a supplement and not as a replacement.
Yes - that is what I meant.
I'm already getting a ton of low bar squat volume, so I think taking the load off my back and really focusing on slow reps with my quads will be a nice change of pace for my accessory work.
I'm already getting a ton of low bar squat volume, so I think taking the load off my back and really focusing on slow reps with my quads will be a nice change of pace for my accessory work.
I figured that might be the case just wanted to pass along in case it wasn't.
Wrong thread
Yeah, to be honest I had to look up that term. But yes, I'd consider it high bar.
No problem - did you notice anything during the lift that would've caused it?
Often when pushing on a max there's going to be breakdowns in form that you wouldn't experience at lesser weights. I would imagine even the bar turning a little bit from one side pushing up a little faster than the other and you having to compensate for that could tweak that area.
Remember, squatting is truly a full body lift - your back and lats are heavily involved as is your core. I've had times where I'm pitching forward on my squat and I could easily see how that could tweak my mid back if I was trying to overcompensate for it.
I'd give it a few days and consider it the price of pushing yourself. That's why I don't truly max out but two or three times a year - it isn't worth it to me to slow down my progress in the event something bad happens and I don't want to have to waste a few days of training recovering from it.
Often when pushing on a max there's going to be breakdowns in form that you wouldn't experience at lesser weights. I would imagine even the bar turning a little bit from one side pushing up a little faster than the other and you having to compensate for that could tweak that area.
Remember, squatting is truly a full body lift - your back and lats are heavily involved as is your core. I've had times where I'm pitching forward on my squat and I could easily see how that could tweak my mid back if I was trying to overcompensate for it.
I'd give it a few days and consider it the price of pushing yourself. That's why I don't truly max out but two or three times a year - it isn't worth it to me to slow down my progress in the event something bad happens and I don't want to have to waste a few days of training recovering from it.
Psychologically I'm not sure I could ever go a week without squatting - I'm squatting basically 3 times every two weeks now and I think it's my sweet spot.
I could see myself subbing in high bar and zercher variations but idk if I can ever totally abandon my low bar, heavy weight pushing.
I could see myself subbing in high bar and zercher variations but idk if I can ever totally abandon my low bar, heavy weight pushing.
All good advice.
This is part of why I don't think cutting/bulking makes sense until you're at least a year or two in - there's so many other factors to consider in your training and learn. Your baseline for caloric intake will change drastically as you pack on muscle for noob gains.
I absolutely think it's important to read, learn about it, and gather info for that first year or two so when it's time you are armed with the knowledge.
But I'm also not a "hard gainer" and haven't struggled (to this point) with adding on weight or strength. So I can see how for others they may need to address eating from day one to see strength gains.
This is part of why I don't think cutting/bulking makes sense until you're at least a year or two in - there's so many other factors to consider in your training and learn. Your baseline for caloric intake will change drastically as you pack on muscle for noob gains.
I absolutely think it's important to read, learn about it, and gather info for that first year or two so when it's time you are armed with the knowledge.
But I'm also not a "hard gainer" and haven't struggled (to this point) with adding on weight or strength. So I can see how for others they may need to address eating from day one to see strength gains.
Yeah squats have become my most rewarding exercise and a staple of my week. I hate them because they're never easy and heavy squats always suck, but when I am done, I always feel a great sense of accomplishment.
It's totally this. And moreso, it's extremely personal to how your body reacts. For some, 1lb a week, weight gain is perfect. Lots of good muscle (and of course some fat). For others, it's too much (especially as one get a little further in age).
And then, sometimes that 1lb works for awhile with good muscle to fat ratio, then it quits being so good.
If we were all 20 somethings, the advice would be eff it…eat two steaks a day and deadlift 600 pounds. But at our mid-30-40s, I think one needs to be a little more careful and dialed in on nutrition to make sure you are keeping things in balance.
And then, sometimes that 1lb works for awhile with good muscle to fat ratio, then it quits being so good.
If we were all 20 somethings, the advice would be eff it…eat two steaks a day and deadlift 600 pounds. But at our mid-30-40s, I think one needs to be a little more careful and dialed in on nutrition to make sure you are keeping things in balance.
Took a body composition scan at the gym this morning. It was an InBody brand scale. Such a cool feature, not sure if it's normal for a gym to include that.
Lots of measurements, but two that were important to me were my PBF (14.7%) and my BMR. I discovered even after adjusting my calorie intake a week or so ago I had only matched my BMR. Adjusted up another 500 calories or so and I'll continue to evaluate.
Went from about 500 calories per meal when I started to over 800 calories per meal. A lot easier to hit protein goals now. Freeeeedom!
Lots of measurements, but two that were important to me were my PBF (14.7%) and my BMR. I discovered even after adjusting my calorie intake a week or so ago I had only matched my BMR. Adjusted up another 500 calories or so and I'll continue to evaluate.
Went from about 500 calories per meal when I started to over 800 calories per meal. A lot easier to hit protein goals now. Freeeeedom!
I didn't notice anything during lifting other than the typical shoulder pain(pressure) of the bar usually pressing on my shoulders, but after I was done the aching and pain crept in and has stuck around :/. Definitely better than a few days ago now, but haven't lifted since and that is depressing. But thank you for the insight/advice.
So my son who is a freshmen in high school started lifting with me about two years ago. He was a little shorter than me at the time (I'm 6'01") and a skinny 140-ish. Didn't even start with barbells, as he struggled with just squatting with an empty barbell at the time. Progressed slowly and eventually a starting strength type program, then 531 and various other 4 day splits with a focus on the "big 4". I competed in powerlifting when I was younger and he's been wanting to do the same. He goes to school in Plano, but they have no high school powerlifting team (which means he's not able to compete in the THSPA). So we found a rookie meet with the USAPL last fall and he had his first competition yesterday.
Two years later and he's in the low 180's (and about my height now) and had a great first meet. Went 9 for 9 and without even a single red light. Hit all of his targets he was aiming for (319.5 squat, 225.75 bench, and 314 deadlift). He wanted to lift equipped, but we used pretty basic stuff by today's standards. I'd rather him focus on getting bigger and stronger and less focus on having to learn gear. He was also the youngest there, everyone else being college or older. He prepared well and jut had a really great first meet.
Lastly, this was my first time going to a USAPL meet and it was really well run. Went quick and smooth and just a great atmosphere for new lifters. He had a great time.
Two years later and he's in the low 180's (and about my height now) and had a great first meet. Went 9 for 9 and without even a single red light. Hit all of his targets he was aiming for (319.5 squat, 225.75 bench, and 314 deadlift). He wanted to lift equipped, but we used pretty basic stuff by today's standards. I'd rather him focus on getting bigger and stronger and less focus on having to learn gear. He was also the youngest there, everyone else being college or older. He prepared well and jut had a really great first meet.
Lastly, this was my first time going to a USAPL meet and it was really well run. Went quick and smooth and just a great atmosphere for new lifters. He had a great time.
Great work.
Did your son initially show an interest in it naturally from watching you? Or was it something you had to coax out of him?
Did your son initially show an interest in it naturally from watching you? Or was it something you had to coax out of him?
This was all him. I suppose he probably knew more about powerlifting than the average kid his age due to me talking about it, but he talked about wanting to compete from the time he started going to the gym with me. I'll keep taking him for as long as he wants to continue doing it. Next up he wants to go to the USAPL Southwest Regionals at DFW in Sept and work on qualifying for nationals next spring.
Awesome.
I ask because I have my kids with me in the garage while I'm lifting all the time so I hope it's something they naturally gravitate towards over time. Even if it isn't to be competitive, but just to do for their own wellbeing.
Admittedly though I have bought those little 3 pound hand weights the old ladies walk around with for my 1.5 year old to lug around...trying to get some early reps in for his future strongman dominance.
I ask because I have my kids with me in the garage while I'm lifting all the time so I hope it's something they naturally gravitate towards over time. Even if it isn't to be competitive, but just to do for their own wellbeing.
Admittedly though I have bought those little 3 pound hand weights the old ladies walk around with for my 1.5 year old to lug around...trying to get some early reps in for his future strongman dominance.
Not a big deal to you guys, but I passed the 300 mark for SBD. Bench and deadlift are pretty easy still, but I notice my arms are shaking on the bench, even if the lift itself is easy. I suppose that means my stability isn't quite there yet?
Bench was by far my weakest lift regarding form when I got back to lifting. Have you watched any videos regarding that, or using leg drive?
Also have to think, it's got the least potential for growth of the three due to the muscles involved.
I used to think I'd never have a 225 bench and once I figured out leg drive and proper form I blew threw it pretty easy. I had basically been just winging it half my life.
Edit: Sorry did a drive by posting distracted. It may be that your chest is stronger than your triceps right now.
Also have to think, it's got the least potential for growth of the three due to the muscles involved.
I used to think I'd never have a 225 bench and once I figured out leg drive and proper form I blew threw it pretty easy. I had basically been just winging it half my life.
Edit: Sorry did a drive by posting distracted. It may be that your chest is stronger than your triceps right now.
Do you mind sharing your sources for proper bench form?
Really need to start focusing more on my core.
What does everyone recommend for good core workouts?
What does everyone recommend for good core workouts?
The people I have found most helpful are Sebastian Oreb, Jen Thompson, and Mark Rippetoe.
They all have different cues/advice that I've experimented with and found it all to be helpful.
The things I noticed that made a big difference were properly positioning/tucking my shoulders to build a sturdy base of support and using my leg drive to push my upper back into the bench. I can tell a huge difference in my reps if I get out of that position.
You will have to play around with what grip width you like, where to place your feet, whether you like being flat footed or on your toes, how much you want to arch your back, etc., but I think the general principles I've taken from all of them have been really helpful.
Even little things make a huge differnece. When I was younger I was told to line my eyes up with the bar when setting up, which is good advice because as a beginner your bar path can kind of be all over the place...now, I line the bar more up with my chin so that when I unrack it I don't lose my starting position pulling the bar out so far. My bar path is pretty consistent outside of sets where I'm really pushing so I don't run into issues hitting the rack.
Sebastian Oreb Bench Press Video
They all have different cues/advice that I've experimented with and found it all to be helpful.
The things I noticed that made a big difference were properly positioning/tucking my shoulders to build a sturdy base of support and using my leg drive to push my upper back into the bench. I can tell a huge difference in my reps if I get out of that position.
You will have to play around with what grip width you like, where to place your feet, whether you like being flat footed or on your toes, how much you want to arch your back, etc., but I think the general principles I've taken from all of them have been really helpful.
Even little things make a huge differnece. When I was younger I was told to line my eyes up with the bar when setting up, which is good advice because as a beginner your bar path can kind of be all over the place...now, I line the bar more up with my chin so that when I unrack it I don't lose my starting position pulling the bar out so far. My bar path is pretty consistent outside of sets where I'm really pushing so I don't run into issues hitting the rack.
Sebastian Oreb Bench Press Video
Squats and deadlifts.
In all seriousness, I would think some suitcase marches and weighted carries would be the path I would go. But for me I don't really find it's my abs that are lacking, it's really the rest of the "core" muscles that suck.
I do think if you really make it a point of emphasis to engage your core and create abdominal pressure on your squats and deadlifts that will do the majority of the work you need.
In all seriousness, I would think some suitcase marches and weighted carries would be the path I would go. But for me I don't really find it's my abs that are lacking, it's really the rest of the "core" muscles that suck.
I do think if you really make it a point of emphasis to engage your core and create abdominal pressure on your squats and deadlifts that will do the majority of the work you need.
Well that was humbling AF. And I don't lift today to purge the sad emotions.
CC09LawAg said:
355x5 for my top set on squat today followed with 317.5 5x5 on squat.
My hips are shooting up out of the hole when I'm getting tired - tried narrowing my stance to get more quads involved and it helped a little. If I focus on trying to put more weight back on my heels it helps but I don't feel as strong in the middle of the squat.
I'm going to max in August and December so I've got some time to work it out. Think I'm gonna focus on some quad iso stuff, maybe mix in some belt squats.
This is incredible to me. I just got a PB the other day of 315 lbs. Embarrassing I know. I think I blew an ear drum out doing it, too. My legs have always been my weak spot and for a long time I could bench heavier than my squat. I now squat heavier than my bench, but it's not an impressive weight for squat. O-well.
Man don't get discouraged. Anytime I've hit a plateau or felt like there was no way I could possibly lift more, it has always come down to flaws in my technique, or doing/not doing things I didn't even realize I was doing or not supposed to be doing. I've probably watched hours of videos on this stuff and I'm nowhere near good yet.
I also think you have to experiment with heel elevation, high bar vs low bar, hand placement, stance width, etc. and find what works. It can take months but that's part of the fun.
And that's before you even get into programming, volume, etc.
I also think you have to experiment with heel elevation, high bar vs low bar, hand placement, stance width, etc. and find what works. It can take months but that's part of the fun.
And that's before you even get into programming, volume, etc.
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