Rimma

[rimma]

Well it was recommended to me by people here, as I had no real clue of what I should be doing. I checked out the site and it looked fine. Later heard about Rippetoes and Bill Starr etc.

What I've basically worked out is:

-Stronglifts 5x5 is pretty much a rip-off of Rippetoes/Bill Starr.

-Rippetoes invented the basic premises of the program with his book Starting Strength as for as I know. Or maybe it was Starr.

Either way, stronglifts 5x5 is abit more basic and probably better suited to beginners. I would probably do Rippetoes if I had a bit more experience.

Don't think it would make a huge amount of difference anyway. As far as I can ascertain, they all revolve around the 'linear periodisation' technique.

[rimma]

Right royally fucked up my 5x5 in the last few days. Missed Friday's workout because of BDO (which was epic incidentally) and then slept through saturday, waking just in time to be late for work. :roll:

So today was workout day, two days late. Maybe the break was good, cos I flew through today, still no stalls, seemed easy. 30 minute workout

Squats: 60kg 5x5

Bench: 44kg 5x5

Bent rows: 44kg 5x5

Pushups: 15, 15, 15

Reverse crunches: 12, 12, 12

Comments:

Squats: Were pretty easy.Hoping to do 5x5 bodyweight (67kg) within the next week or so.

Bench: Was easier than last time.

Bent rows: Were difficult. Next time will get someone to check my form, make sure my backs straight.

[timinator]

Hey Rimma, good to see your still making progress. Have you surpassed what you could originally lift yet?

Also why did you change inverted row to bent over?

I'll be starting my 5x5 soon \:D/

Keep going hard 8)

[rimma]

Hey Rimma, good to see your still making progress. Have you surpassed what you could originally lift yet?

Also why did you change inverted row to bent over?

I'll be starting my 5x5 soon \:D/

Keep going hard 8)

Hey mate, cheers.

Haven't surpassed my original lifts yet, but bear in mind I was lifting my top weights for 5-8 reps, not 25 (5 sets of 5).

I'm sure that by the end of this I will ahve blown my old weights out of the water- only 3 weeks in so far.

As for subbing bent rows...I don't know why I did that. Honestly I'm sure there was a reason but I now cannot remember it :doh:

[rimma]

Today's workout was a bit shit. Stalled on squats which I am disappointed with as it was entirely mental, had sore inner thighs (??) and just didn't try hard enough.

Squats: 62.5kg 5, 5, 3, 5, 5

OH Press: 34kg 5x5 Woot!

Deadlift: 75kg 5x5

Pull-ups (Palms away): 8, 7, 6

Planks: 3x 30sec

Comments:

Squats: I gave up on set #3 and only got 3 reps. Then decided that I was being a pussy and completed the next two sets with full five reps. Was pretty painful but I'm glad I pushed on. Will do the same weight again (62.5) next workout.

OH Press: Super stoked that I managed to (barely) pump out 34kg. Pretty sure I will stall next time but never mind. I remember in the not-so distant future when I could barely press 20kg :oops:

Deadlift: Still easy.

Pull-ups: Pretty happy with 8-7-6. Never done 8 before. Roll on 9 next week.

[rose]

Doing well sir. Nice work on OHP and pullz \:D/ Do you have some way of strapping weight to yourself?

[rimma]

Doing well sir. Nice work on OHP and pullz \:D/ Do you have some way of strapping weight to yourself?

Cheers Rose.

I sure do- this is a bogan home gym so its gonna be an old backpack filled with weight plates.

Planning to do this once I can hit three sets of ten, so maybe in a couple months if things go well :wink:

Chin-ups aren't too far off, pull-ups will take longer to add weight.

[jono]

Doing well sir. Nice work on OHP and pullz \:D/ Do you have some way of strapping weight to yourself?

Cheers Rose.

I sure do- this is a bogan home gym so its gonna be an old backpack filled with weight plates.

Planning to do this once I can hit three sets of ten, so maybe in a couple months if things go well :wink:

Chin-ups aren't too far off, pull-ups will take longer to add weight.

:grin: gym where im at has no weight belt.

i use an old backpack.. just add weight 8)

[Laver]

Doing well sir. Nice work on OHP and pullz \:D/ Do you have some way of strapping weight to yourself?

Cheers Rose.

I sure do- this is a bogan home gym so its gonna be an old backpack filled with weight plates.

Planning to do this once I can hit three sets of ten, so maybe in a couple months if things go well :wink:

Chin-ups aren't too far off, pull-ups will take longer to add weight.

:grin: gym where im at has no weight belt.

i use an old backpack.. just add weight 8)

Haha mean jono, I'm sure it's OSH approved, I can just see 30kg ripping out of the bag onto the floor tho lol.

[rimma]

Could have sworn I wrote up thursdays workout already? maybe i'm going senile in this heat.

Anyway im making a big effort to write down every session so here it is:

Squats: 62.5kg 5x5

Bench: 44kg 5x5

Bent rows: 44kg 5x5

Pushups: Didn't do

Reverse crunches: Didnt do

Got the squats down this time, no problems, hard yakka tho. Didn't do pushups and crunches as I didnt have time, bit sloppy but oh well, won't happen again.

Edit: FFS! just noticed I repeated the weights for bench and rows from last workout (44kg). No wonder they felt easy..doh! :doh:

[rimma]

All good today, 5x5 as normal:

Squats: 65kg 5x5

OH Press: 36.5kg 5, 5, 5, 5, 3 rats.

Deadlift: 80kg 1x5

Chin-ups (palms facing): 10, 10, 6

Comments:

Squats were not too bad, however I am curious about something. I have stopped getting DOMS in my quads, hammies and glutes like I did when starting squats. Now I am getting really sore in my inner thigh area (basically where my nuts hang) before, during and after workout. why is this?

OH Press I was determined to get but could not quite do it. The last few reps were ugly as f*ck. Still stoked that I've got that far and I know I will nail it next week.

Deadlift all good.

Chin-ups were all good, got two sets of ten (painful!) Failed at 6 on the last set but that is to be expected.

All in all good workout. Two days rest then roll on Monday.

[rose]

Now I am getting really sore in my inner thigh area (basically where my nuts hang) before, during and after workout. why is this?

Have you modified your foot stance and/or squat depth?

[rimma]

Now I am getting really sore in my inner thigh area (basically where my nuts hang) before, during and after workout. why is this?

Have you modified your foot stance and/or squat depth?

Not that I'm aware of. I touch the bar to the rack every rep so depth is consistent. Its possible back angle/stance or other factor has changed. The problem is I'm a noob so don't even know if I have good form or not. I'm wondering if groin strain is a sign I'm doing something wrong. If it isn't a sign then I'm not worried.

Any ideas?

[rose]

Is it muscle strain or post exercise soreness? Do you incorporate things like squat stretches into your training?

[rimma]

Is it muscle strain or post exercise soreness? Do you incorporate things like squat stretches into your training?

Err good question. Can I say both? While doing the squats, the groin muscles hurt more than the rest of my muscles. Also, the pain lingers after the workout and feels "different" to DOMS pain.

I don't know if that makes it any clearer... anyway I don;t want to be a whiner, its trivial, I'll just see if it goes away over the next few weeks. If it doesn't I'll address it properly.

Do you have a link or description to squat stretch techniques? I don't do any stretches, just a warm-up set at reduced weight.

[rose]

Well hoping Pman comes along and says a few words. In the meantime...

"Do the Squat stretch – picture above – 4 sets of 30 seconds. Chest forward, knees out & curled toes. The Squat stretch increases hip flexibility."

(Taken from http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/).

I did and still do these regularly, even on non-training days, to improve flexibility (not just in hips), and I also find them good for easing post-training soreness. I try to do the squat stretch instead of bending down these days too, and have at times eaten meals while squat stretching :shifty: You can play with depth and stance to shift muscle focus. Hope it helps.

I'm sure there're other groin-type stretches but I can't say I've looked before. I'll see what I can find.

[rose]

This page may also be of use?

http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/

[rimma]

Thanks for that, I will definitely be giving that a go and seeing if I fare any better.

Just got one more question: Would you recommend the squat stretches pre-workout (first link) or the seven hip stretches (second link)?

I think I'll try the squat stretches first since it is simpler than seven different types- yes/no?

Cheers for the help and guidance, you are a legend!

[rose]

Squat stretch is nice and simple, plus it's really effective. I think the other seven might be beneficial if you have super bad mobility problems, but not necessary every day etc. I'd just try doing the squat stretch every day for a min or two plus use it as a pre-squat stretch. Good luck

P.S. If the pain doesn't get better please either rest it to see if it improves or get it checked out etc.

[rimma]

Well now, I stretched yesterday and pre-workout today, and guess what: groin pain was reduced to a twinge at most. Good stuff Rose, I owe you one.

Today was an important milestone for me, as I squatted my bodyweight for 5x5 :nod:

I've also made a bit of a plan; after three months of 5x5 I will post up a review of the program and how i found it as a beginner. I will post before/after stats and maybe even photos if I have the cojones. Three months will be up around March 28th.

Enough bullshit, here was todays workout:

Squats: 67kg 5x5

Bench: 47kg 5x5

Bent row: 47kg 5x5

Pushups: 15, 15, 15

Reverse crunches: Didn't do

Everything went good, no stalls in sight. Didn't do ab work- call it laziness but at the end of a hard session I just can't be fucked. :grin:

[rose]

*High five* You owe me nothing! At your service. I'm pleased to hear the stretch helped. Great news, spread the gospel :pray:

And awesome milestone squatting BW 5x5. Next station, 1.5. Boarding call for 1.5, all passengers to platform 5 \:D/

Man I'm an egg. Please don't point it out :pfft:

[rimma]

*High five* You owe me nothing! At your service. I'm pleased to hear the stretch helped. Great news, spread the gospel :pray:

Haha, the gospel of Rose. "And so Rose spake unto the unbelievers that they should stretch regularly and before squatting, and stretch they did. And the unbelievers squatted deeper and heavier than e'er before."

And awesome milestone squatting BW 5x5. Next station, 1.5. Boarding call for 1.5, all passengers to platform 5 \:D/

Aww fark yeah. Reckon I could possibly do 1.5 for one rep now. But not for 25 just yet

Man I'm an egg. Please don't point it out :pfft:

As if I would.... egg

[rimma]

Been feeling shit the last few days, hence no training. Tried to one day but I could barely lift the bar, gave it up as a bad idea. Back into it today, shit session but oh well I'm not yet 100%.

Squats: 70kg 4/3/3/0/0

OH Press: 36.5kg 5x5

Deadlift: 85kg 1x5

Pullups (palms away): 8, 7, 5

Squats were awful, don't know what happened but just couldn't do 70kg, only a 2.5kg increase from last week when it was easy... So that sucks, will repeat next workout and try and at least get a few sets of five :roll:

OH Press cracked the 36.5, but it was ugly at the end. Will repeat nect time, don't wnat to sacrifice form for weights.

Deadlifts were a bit harder, might start 2.5kg increase here on in.

Pullups were alright but a bit shit, going backwards on my previous efforts.

All in all not the greatest workout but not to worry, one step backwards, two steps forward.

[teamfatboy]

Nice work on the BW 5x5 squats...

Don't be surprised at the lack of firing after being crook. Wouldn't take much in the way of not-eating/not hydrating, or having the immune system working on something else, for the body to call a halt.

Give it a coupla days, you'll get there :nod:

[rimma]

Nice work on the BW 5x5 squats...

Don't be surprised at the lack of firing after being crook. Wouldn't take much in the way of not-eating/not hydrating, or having the immune system working on something else, for the body to call a halt.

Give it a coupla days, you'll get there :nod:

Cheers mate. Yeah diet has been shit as the last few days, surprised I haven't dropped any BW actually. Overall energy levels are super low, just feeling a bit more alive today.

Had a spew-na sammy post-workout to cheer up, things are looking better now. Tuesday's session should be back to normal