Need to see a video of your squat. And if 5-pound jumps is all you can do at your gym, you need to get your own equipment -- this is not optional.
Dear coach,
My current stat from the latest training session(converted from kg):
Squat: 193 lb 3 rep*5 set
Bench: 93.7 lb 3*1 2*4
Deadlift: 165.3 lb 3*2
Overhead press: 71.6 lb 3*1 2*4
Female
21 y'o
5.2 ft
Body weight: 160lb
I got two questions.
1. What can I do to increase my grip strength?
I can't keep hold on my deadlift, I barely locked out with 165lb then I lost my grip. I read from the Starting Strength book and training logs here and found most people have a heavier deadlift than squat, I think my grip strength is limiting me. I pulled with double over hand until around 130lb, then switched to mixed grip and get to where I am now. I already reset at 154lb, and get up to 165lb now. I head some people get better grip by holding onto workset for a few secodns after lockout, should I do that? Or is there something else I should do?
2. Should I move to intermediate training with upperbody lifts?
While my squat is still increasing, my bench and press stopped progressing. I stalled both lift, resetted and I stall again. I am taking 5lb jumps which is smallest I can go with my gym's equipment, I am also taking 5 minutes rest betweens sets. But I still stalled. Is it common to use a intermediate program for upper body lift and a novice one for squat and deadlift?
Thank you for your time and guidance.
Need to see a video of your squat. And if 5-pound jumps is all you can do at your gym, you need to get your own equipment -- this is not optional.
OP- you’ll have to invest in fractional plates for the Bench and Press for the novice program and probably for later on as well. A set is like $40 I think? Will last forever and you just stick em in your gym bag
I bought these a long time ago from Amazon and just keep them in my gym bag. They fit on olympic bars:
˝ lb weights
(Lets you add increments of 1 lb to your lift)
1.25 lbs weights
(Lets you add increments of 1.25 lb to your lift)
Dear coach,
Thank you for your reply, I will go get some 0.25lb plates.
Here is my squat video, sorry I didnt record the latest training session,hope it is still ok.
I started using a belt at around 75kg, I only use it in squat work sets.
The squat starts at around 0:23
YouTube
Thank you for your time.
Have you been using chalk? I never realized how much it helps until I started using it.
-chris
Thanks everyone for the replies, I will try getting the plates and the implements.
Sorry I messed up with the privacy setting on youtube, the video should be fine now.
YouTube
The squat start at 0:24
Thank you so much.
Yeah, this is what I expected. The last 2 reps are high, so your ratio is not what you think. Aside from obviously fixing your squat, grip is the first thing we wonder about when a novice's deadlift stalls at a light weight. Chalk, alternate or hook your grip, or use straps if your fingers are terminally short.