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Mrdc's log
32, 5'7", 156lbs (was 143 5 weeks ago... and the added weight is definitely not all muscle!!) I bought SS & Practical Programming 5 weeks ago and started the novice program. I stopped doing anything sporty when I was 12 and broke my left femur. Now my left hip is a bit dodgy (more vertical that the right one) and my pelvis is tilted (half an inch to the right) so I wear orthopaedic soles to correct that.
3 years ago, I decided to get my arse into gear and started doing P90 and a diet, and lost 30 pounds. Then I tried all sorts of stuff for 3 years, but never found a program that I cared to stick to. I also did Karate for 3 years. Have stopped for now, will pick it up again in September.
I don't own powerlifting shoes. The only shoes I have are running shoes and Converse shoes. I wear my Converse shoes to train because they are flat and feel comfortable with the soles in them. I'm planning on getting a proper pair of weightlifting shoes, (will drop a hint to my wife because Father's day+birthday coming soon )
I started with the following loads:
Squat: 130
DL: 150
BP: 120
Press: 75
Just finished week 5 of the program and "failed" two of my lifts today.
Squat : 228 (tried 233 today, managed 5,4,4, cf explanation below) (+4.5/training session)
DL: 255 (did 4x260lbs today, but grip didn't follow and couldn't finish rep 5...) (+4.5lbs/training session)
BP: 148 (+2.75lbs/training session)
Press: 100 (+2.75lbs/training session)
Now, the last couple of times I squatted, on the last 1 or 2 reps of the last set, I felt that my hips went up before my chest. Also, I felt that the bar had definitely slowed down on the way up in the last week.
Today, I didn't finish sets 2 & 3 (5,4,4) because I thought my form had broken down (hips going up first, losing balance forward). But even with the video, I can't tell how bad (or not bad) it is. I think the whole going-up part doesn't look as slow in the video as it felt when I was under the bar, but not as fast as I'd like them to be. Still, I'm wondering if my form on those last reps is really as bad as it felt. Should I drop 10% of the weight and focus on form, or try for the weight again next time? Here's the video of today's squatting:
Any opinion/advice from you guys would be much appreciated.
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Good work. It's good to see you grind out the final lift on the third set.
You will find that the lifting shoes will give you greater stability. I hope your wife gets you a pair.
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Right, starting week 6 (training days are Sat, Mon and Wed)
Since I did only did 4 reps on my last two squat sets last time because I was worried about form and not because I couldn't, I added a pound, so 234. Added 2.2 pounds (1kg) to the bench press, and tried an extra rep on each set of chinups. Which gives:
|
Squat |
Bench press |
Chin-ups |
|
62x2x5 |
62x1x5 |
|
|
106x1x5 |
106x1x3 |
|
|
150x1x3 |
128x1x2 |
|
|
189x1x2 |
|
|
Workset |
234x3x5 |
153x3x5 |
3x9 |
I still have that bum-up-first problem on the squat, especially in the last rep of the last set. I filmed myself from two different angles, so I'm gonna ask for a squat form check on the Coach forum.
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Just finished week 6
I changed shoes and now wear running shoes to train while waiting for my birthday, for which I should get my powerlifting shoes. I added the shoes I wanted in my wife's Amazon basket... subtle right?) I feel much more stable, my form feels better, I can really feel my glutes and quads working, and I can bounce more easily.
Monday:
|
Squat |
Press |
Deadlift |
|
62x1x5 |
|
62x1x5 |
|
106x1x5 |
|
106x1x5 |
|
150x1x3 |
62x1x5 |
150x1x3 |
|
195x1x2 |
84x1x5 |
216x1x2 |
Workset |
238.7x3x5 |
106.7x3x5 |
260.7x5 |
On the last rep of the last set of the deadlift, I almost dropped the bar because I couldn't keep my left hand closed. This is very annoying because I feel that, other than this grip problem, I can add more weight. Should I use straps and add weight? Or just stick 260 until my grip can take it?
Wednesday
|
Squat |
Bench press |
Chinups |
|
62x2x5 |
|
62x1x5 |
|
106x1x5 |
62x1x5 |
106x1x5 |
|
150x1x3 |
106x1x3 |
150x1x3 |
|
200x1x2 |
128x1x2 |
216x1x2 |
Workset |
242.6.7x3x5 |
154.6x3x5 |
9,8,6 |
Squats were hard, but ok. For the bench press, I really had to grind through the 5th rep of the 3rd set. Chin-ups were rubbish.
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