|
|
#1
11-15-2007, 04:17 PM
|
|||
|
|||
my starting strength log
i have been seeing a lot of stuff about the starting strength program so i decided to give it a try for the next two months and see what my results are.
A little bit about me I used to work out religiously in high school for football and track. i graduated in 04 and have worked out off and on since, nothing really intense like i used to do in high school. I've actually lost weight since high school back then i was about 165-170 now I'm about 150 so i have lost pretty much all the muscle i accumulated. i had been working out for about two weeks straight before i found out about starting strength. log Nov 9th first day of SS Squats warm up 1x10x45 1x6x95 1x4x105 work set 3x5x135 notes felt like form was done well "ass to grass" i believe is the term. felt a little pain in back of knee also felt like i was pushing more with my right leg in a few of the reps Bench Press warm up 1x10x45 10x push ups work sets 3x5x115 notes tried two different grips: one thumb back with the bar resting on the but of my palm, and two my thumb warped around the bar. it felt easier to do the second grip lost count on second set may have done 5 or 6 reps Dead Lift warm up 1x5x115 work set 1x5x135 not sure if my form was correct the weight seemed easy is the bar supposed to rub on your legs the whole way up and down? Dips 1x8 and 1x6 couldn't do the 7th rep Nov 11th Squats warm up 1x6x95 1x5x115 1x3x125 work sets 3x5x135 notes during warm ups felt little strain in right leg but not during the work sets decided to lower weight slower to concentrate on form and it seemed good until my last rep of last set i was leaning forward to much Military Press Warm up 1x10x45 1x5x55 1x3x55 work sets 2x5x65 1x8x65 notes started lite because of the fast progression did 3 extra reps in last set because i didn;t feel like i was working that hard with the low weight Bent Rows warm up 1x7x65 1x7x75 work set 3x5x85 notes not sure about my form here. how much am i supposed to bend my knees? Chin Ups 1x3 and 1x4 of negatives Nov 13th Squat Warm Up 1x8x95 1x5x115 1x2x125 work set 3x5x135 notes no pain in right leg but i did feel a little tightness in my hip ant the bottom of the lift also my right foot would rotate as i would lower the weight. my feet would start out pointing straight and would end pointing to the right. Bench Press warm up 1x20x45 5xPushups work sets 3x5x115 motes i used the thump warped around the bar grip Dead Lift work set 1x5x135 didn't feel like warming up for this my form felt good but im still not sure if im doing it correctly my grip is weak Dips 2x8 this killed my shoulders 
|
|
#2
11-15-2007, 07:54 PM
|
|||
|
|||
|
Re: my starting strength log
Hey mate, looks like your starting to life weights [img]/images/graemlins/smile.gif[/img] I'll try help you with your form problems.
Squats: Are you new to these? Even for a beginner, 135lbs may be too much to begin with. If you have really JUST started then I would start with the bar until you feel your form is 100% correct. The knee pain/hip tightness/twisting foot is a sign your form isn't very good and that you need to develop some flexibility. You knee's can pass slightly over your toe's (say half a hands length over them) but your heels must always stay on the ground. The knee should not rotate in wards but does not have to follow a certain path - just do what is natural. The hips should travel backwards as the knee goes forwards - this ensures equal distribution of weight between the posterior chain and quadraceps. Firstly I would end each session with some hamstring, quadraceps, hip and groin stretches (if you don't know any I'll find a link for you). Squats, even if you are only using the bar, will still give you great results for months. Deadlifts: It is very hard to describe deadlift form - I like to think of it as a squat except you are pulling backwards (unlike squats which are pushing). You always want the bar to be as close to your body as possible, so yes it should be on your shins (and some times even scraping them). I wear long socks to overcome this a bit. Go on you tube and watch every deadlift video you can find (except for Kostanov..he has his own way). The things I CAN tell you is 1) It is a pull - not a push. Quadraceps should not really be working very hard in this exercise 2) its a DEADlift - deload after every rep. Deadlifts are a common way to get injured but it is usually from people who rush their warm up (i saw that!) or rush their sets. Never go to failure on squats or deadlifts (or even any exercise if you're doing Starting Strength). Bench press: I noticed you mentioned using a "thumb wrapped over the bar" grip. This is the correct way - never use a false grip for the bench press Bent over rows: My favourite exercise [img]/images/graemlins/smile.gif[/img] You do not need much of a bend at the knee as you bent at the back more then at the knee. Just bend far enough for the bar to clear your knee's - you don't want to kill your lower back doing these when you are already doing squats and deadlifts. Also using a false grip may help improve your mind-muscle connection with your back Dips: Just do not go too deep, at the lowest point in a dip your shoulder girdle is put under much pressure. As your flexibility grows you may be able to go deeper, but it is common in weight lifting that heavy push work (dips, bench) cause shoulder injuries Hope that helps [img]/images/graemlins/smile.gif[/img] Will be keeping track of your progress
|
|
#3
11-15-2007, 08:27 PM
|
|||
|
|||
|
Re: my starting strength log
thanks for the tips.
i'm not a total noob to lifting i used to lift quite a bit in high school but i think i picked up a lot of bad habits back then. the bench grip actually came from my football coach he always got pissed when he saw his players wrapping their thumbs around the bar. i think i have fairly decient form when it comes to squatting but i will lower the weight until i feel like i'm doing it perfect. i've been watching videos on u tube and i think i compare well to them. also watching deadlifts there too(thanks for that tip it will help a bunch) i do at least 5-10 mins of streching before every work out that may have been the only good habit i got from high school. any ways thanks for the tips and i will try to update every week
|
|
#4
11-21-2007, 07:43 PM
|
|||
|
|||
|
Re: my starting strength log
Nov 15
Squats warm up 1x8x115 1x5x125 1x3x135 work set 3x5x145 Still felling tightness in right hip and pushing with my right leg more Military Press warm up 1x10x45 work set 3x5x75 this weight was heavy enough to get a good work out with Bent Rows work set 3x5x95 not sure about form. I kept my legs straight and bent at my waist. made my lower back hurt a little pull ups 1x4 + 1x4 negatives Nov 17th Squats warm up 1x8x95 1x5x115 1x3x125 work set 2x5x135 i only did two sets because my right knee was hurting when i would go past parallel during warm ups and the work sets. Also my hips are still felling tight at bottom of the lift. Bench Press warm up 1x20x45 1x6x95 1x3x115 work sets 3x5x125 need to work on my breathing during reps. after second set i was feeling light headed Dead Lift warm up 1x8x95 1x5x115 1x3x125 work set 1x5x135 i was watching myself in the mirror and my butt is the first thing to come up when i start the lift. bad right? Dips 2x8 no shoulder pain Nov 19th Squats warm up 1x8x95 1x5x115 1x3x125 work set 3x5x135 I think I'm finally getting the form down. what helps me is looking up while i do the lift. it helps me keep my back straight and the weight on my heals. I think my tendency is to lean forward when i lower the weight. Military Press warm up 1x10x45 work set 3x5x75 my neck gets really stiff while I'm doing this lift Bent Rows work set 2x5x65 1x8x65 did extra reps because i wasn't really feeling the weight pull up 1x4 + 1x3 no negatives!! I think I'm starting to figure out the squats and dead lifts. Next week I'm not going to move up in weight so i can focus on the form, i might even go down in weight on the dead lifts. The other lifts are going great. The past few work outs i have been focusing on stretching out my hips. I was doing a hip flexor stretch and was feeling a sort of burning sensation in my left quad right above my knee. this only happened when my left leg is behind me. like if i was doing a lunge and my right leg was forward and my left back i would feel this tight burning sensation, but i dont feel it when i stretch my quad out. Now i start to feel this sensation when i play hacky sack or just walking and take a big step. the pain is not that bad just nagging. should i be worried about it or will just streching it out make this better
|
|
#5
11-21-2007, 10:21 PM
|
|||
|
|||
|
Re: my starting strength log
do not look up while squatting, look down as much as possible without falling over (starting strength recommends putting a tennis ball under your chin and then squatting).
also your back should not be totally straight it should follow its natural curve. I don't know if u're doing this either but I drive up from my hips and until yesterday i was driving forwards (lifting the chest!) because it seems unintuitive to drive UP with your hips; but you need to do this while maintaining the arch in your back for safety; its kind of weird i am still working on it. also make sure your grip is in the right spot (with the thumb over the top of the bar, not under. these are all things i've realised i had to do after about 8 training sessions and I feel like i have very possibly injured my neck because of bad form, despite spending heaps of time reading / watching etc. with your deadlift also, you will seriously hurt yourself if your butt comes up first; don't try to iron out the kinks while progressing up weight, you can iron out small form errors later but these ones will damage your back or neck with light weight.
|
|
#6
11-22-2007, 02:18 AM
|
|||
|
|||
|
Re: my starting strength log
[ QUOTE ]
Nov 15 Squats warm up 1x8x115 1x5x125 1x3x135 work set 3x5x145 Still felling tightness in right hip and pushing with my right leg more [/ QUOTE ] http://video.google.com/videoplay?do...ting&hl=en good video that'll help you get your body "between" your legs, not over them. [ QUOTE ] Bent Rows work set 3x5x95 not sure about form. I kept my legs straight and bent at my waist. made my lower back hurt a little [/ QUOTE ] There is definitely knee bend. My legs go out a bit wider than shoulder-width, and I bend my back to horizontal. You need to make sure your lower back is straight or arched, never rounded. So you almost need to feel like your sticking your butt out. [ QUOTE ] Squats warm up 1x8x95 1x5x115 1x3x125 work set 2x5x135 i only did two sets because my right knee was hurting when i would go past parallel during warm ups and the work sets. Also my hips are still felling tight at bottom of the lift. [/ QUOTE ] Without a doubt you should stop putting weight on the bar, and take some time off until you feel better. When you come back, start really slow with the weight. Practice bodyweight squats once you're feeling healthy again. [ QUOTE ] Dead Lift warm up 1x8x95 1x5x115 1x3x125 work set 1x5x135 i was watching myself in the mirror and my butt is the first thing to come up when i start the lift. bad right? [/ QUOTE ] You will hurt yourself doing this. Look straight ahead at all times.
|
|
#7
11-22-2007, 02:23 AM
|
|||
|
|||
|
Re: my starting strength log
[ QUOTE ]
do not look up while squatting, look down as much as possible without falling over (starting strength recommends putting a tennis ball under your chin and then squatting). also your back should not be totally straight it should follow its natural curve. [/ QUOTE ] Incorrect. You should focus on a point about 20 feet in front of you, about 1 foot off the ground, and stay focused on that point throughout the lift. Looking down will throw your balance off and make you lean forward. It could also cause you to lose lower back arch. And the second point I think you should be more clear on. Lower back ALWAYS ALWAYS straight/arched, never rounded. Upper back shouldn't really round either since you want your chest spread out.
|
|
#8
11-22-2007, 06:34 AM
|
|||
|
|||
|
Re: my starting strength log
would be nice if every gym had their squat racks 7 metres from the wall but for most of us u have to look down a bit at the start of the lift. we're on the same page anyway i just used a bad description.
|
|
#9
11-22-2007, 01:01 PM
|
|||
|
|||
|
Re: my starting strength log
[ QUOTE ]
would be nice if every gym had their squat racks 7 metres from the wall but for most of us u have to look down a bit at the start of the lift. we're on the same page anyway i just used a bad description. [/ QUOTE ] A rack that I often use is right in front of a mirror and I find looking above eye level works for me. It helps me lead up with my head rather than drift. The other thing that sometimes happens when I take a peak is that I soften a bit. I think my spine is being held in a/the correct orientation and it is basically my eyes tilted upward, but I'm not sure.
|
|
#10
11-23-2007, 03:22 AM
|
|||
|
|||
|
Re: my starting strength log
[ QUOTE ]
[ QUOTE ] would be nice if every gym had their squat racks 7 metres from the wall but for most of us u have to look down a bit at the start of the lift. we're on the same page anyway i just used a bad description. [/ QUOTE ] A rack that I often use is right in front of a mirror and I find looking above eye level works for me. It helps me lead up with my head rather than drift. The other thing that sometimes happens when I take a peak is that I soften a bit. I think my spine is being held in a/the correct orientation and it is basically my eyes tilted upward, but I'm not sure. [/ QUOTE ] mine is in front of the mirror too, but you can move the pins or whatever they are to the other side. I just assumed he could do that.
|
 |
|
|
Linear Mode
