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post Feb 21 2018, 08:45 PM

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hmm.gif

Your overhead press doesn't seem to tally when compared to the rest of your lifts. Perhaps you should tweak and figure out the form further....
I'm guessing you can actually press much more than the current numbers.

Your DL is also oddly lower than your squat when usually it is the other way around for most people.... do you have any existing hip/lower back issues that stop you from DL more?
where
post Feb 22 2018, 03:01 AM

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QUOTE(DeAct @ Feb 21 2018, 10:54 PM)
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For OHP;

https://www.youtube.com/watch?v=KesQVGoYLso
https://www.youtube.com/watch?v=CnBmiBqp-AI

As for deadlift, it depends on you actually. I personally do it wrongly.
I'm not too bothered with rounding... upper back slightly rounding is ok, lower back not so.
I don't engage the lats. Hook grip and pinching the armpits will cover that.
Stiffen my core and breath in, leg press motion to initiate the deadlift... and then hip extension to lock out. There is almost no lower back involved.

Lowering the deadlift is where I feel the most on the lower back muscle development.
What do you mean you let the bar go when you complete a rep? You let go and drop the bar? If yes, do lower the bar instead.. it helps with some development.

Try to find a free day in the gym where you can experiment different combination of grip width and feet width on the deadlift.
Try to deadlift barefooted/socks only..... or with flat shoes.
Try hybrid, sumo.... I assume you are doing conventional DL.
where
post Feb 23 2018, 12:57 AM

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As for programs, stalling, progressing in weights... it depends on how aggressive you want to be.

I follow 5/3/1 modified to suit my time and style.

Keep in mind if you are not aiming for powerlifting competition.... getting paid to lift higher weights, etc. There is really no need to progress too quickly.
For example... adding 2.5kg to your total in upper body lifts in 1 or 2 months is still progress no matter how slow that may feel.
Bonus in taking your sweet time to progress would be a lot lower risk of injury and lower chances of a burnout/plateau.

With 5/3/1... progress can be measured by maxing reps at your 80~90% instead of focusing on 100%/1 rep max.
For example; If you can hit 10 reps at 80%, you can probably do 5~7 reps at 90%.
And if you are already doing those rep ranges.... your 100%/1 rep max will automatically go up... without you even testing for 1 rep max.

====

As for OHP squeeze your glutes, just pinch and close up your buttocks. Like nobody can pry open your butt... lol.

For deadlift, best to start early in hook grip and get over the pain and awkwardness faster.
https://www.youtube.com/watch?v=GIG4lgKqwRw
where
post Feb 23 2018, 10:08 PM

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I’m under the impression that as long as my lifts maintains as I’m losing weight(fat) or my lifts increase without sacrificing form, I’m making progress. Do correct me if I’m wrong.
Yeah if you're dropping weight but maintaining your lifts I'd say that is considered progress.

QUOTE
You got a point about not rushing to progress lowering the risk of burnout/injury. I’ll take note of this. If I do the exact same weights the same way for 2-3 weeks am I wasting my time or do I still grow?
Well.. you don't actually do the same weights for weeks per say. You are working on different set/rep ranges on varying percentages of your maximum lift.
But even with the same weight, an increase of reps or decrease of rest time between sets is also progress.

QUOTE
How long does it take for the body to adapt?
As long as your body needs which is specific to you.... your liftstyle, your current health levels, etc.

QUOTE
I’ll try that for OHP, I saw Rippetoe’s vid before. I was afraid that hip movement will somewhat lead to injury. That’s the reason I didn’t dare to try it before.
Start with just the bar or low weights to experiment and get the hang of it.

QUOTE
Are you still running 5/3/1?
Yeah, I'm just entering the 3rd cycle next week.

If you're keen in the future, just scan through his book and then use the following excel sheet;
http://violentzen.com/training/strength-tr...t-workout-info/
Generally... for each major lifts there are 3 warm-up sets followed by 3 work sets.
where
post Feb 24 2018, 09:59 AM

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Okay, thank you. =D That programme looks decent. No more squatting and DL on the same day. Thank god for that.
You can squat and DL on the same day if you want. 5/3/1 might feel underwhelming in the beginning.
You may feel as if you're doing too little or finish the workout session too fast. I do all four lifts on the same day.

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How many cycles are you expected to run it for?
For about 7-8 cycles. Each cycle is a month. People usually begin to plateau at that point. If not, then just keep running it I guess.

QUOTE
How’s your progress on the programme so far? Are you gaining much strength/mass ?
So far strength gains is on track with the programme (2.5kg per month for upper body lifts and 5kg for lower body).
Although for squat and bench feels like it might plateau very soon.... not related to programming, just that I suck at those sweat.gif
I didn't have mass/muscle gains in mind when hitting the gym... so I guess not much for myself.
If you want some hypertrophy with 5/3/1 then just include some solid accessory work after the main lifts.

QUOTE
Damn, I just saw someone at the gym DL’d 160kg with impressive form <3
You'll get there... and beyond. Just a matter of time.
where
post Feb 25 2018, 01:14 PM

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4 lifts on the same day? O.O How many times do you train per week?
5/3/1 can feel quite easy, especially if you're just starting it. I think even easier if you're coming from SL5x5.

I workout 3 to 5 days a week, depending on how busy I am.
If I did each main lifts twice already for the week, I'll be doing other stuff on the remaining days I visit the gym.

QUOTE
I’m curious, how much are you currently lifting. I won’t be surprised to hear a 3 or 4 plate squat and DL.
Errrr... no no no no no no no not even close to 3 plates.... actually plus minus, almost same as your level.
where
post Feb 26 2018, 06:09 PM

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QUOTE(DeAct @ Feb 25 2018, 10:04 PM)
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What is your warm up sets like?

Actually compared to me you are quite strong + endurance. If I do SL 5x5 work sets like that it would murder me.
I'd probably start failing by 2nd/3rd set and just give up.

Anyways, saw your DL videos. Bar path seems off, more so on the way down.
You seem to be bracing the bar/weight on your lap and let it slide downwards.

Also saw your squat videos(view from behind). I can't comment on it. Bar is set high but hips and leg is low bar squat motion.
Another guy at my gym squats exactly like you... with 3+ plates each side for reps rclxub.gif

Finally, please consider changing shoes for your lifts. Flat sole... preferably hard sole that don't compress easily.
Can see that your shoes are rolling and not giving you a solid platform + stability to execute squats efficiently.
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