Programs For All Goals

[bozodos]

bumpity bump - do you still come on here Markos?

I started doing BB tricep extensions this week in addition to everything else, still finding it hard to get the reps out, especially in the squat and overhead press. I think my squat form is still lacking slightly - I'm trying to keep my head down as is shown in Starting Strength, but it really does not feel right? Lower back is the weak point where I can't physically get any more reps out in a set, currently I'm doing 12,12,12,8 @ 125kg.

It's possible that I may be trying to jump too much in weight, as the gym only has 1 set of 1.25kg plates, so usually I have to use 5kg increments.

I'm gradually grinding out an extra rep or 2 on each set every time, but the progress is slow, is this the right thing to do, or is there something else I should be doing? I went up to 135kg 3x10 for a week, which was fine, but did not seem to make any difference either way?

I'm still doing the Tabata cardio on the two non lifting days during the week for 3x4 minute intervals doing thrusters with only 2kg dumbbells.

Edited October 24, 2013 by bozodos

[The Bogan]

It's possible that I may be trying to jump too much in weight, as the gym only has 1 set of 1.25kg plates, so usually I have to use 5kg increments.

I purchased my own 1.25 as they only have 2.5 at my current gym, they cost about $10 a pair, I painted mine "Vixen Red" and they live in my gym bag.

[jangles]

bumpity bump - do you still come on here Markos?

I started doing BB tricep extensions this week in addition to everything else, still finding it hard to get the reps out, especially in the squat and overhead press. I think my squat form is still lacking slightly - I'm trying to keep my head down as is shown in Starting Strength, but it really does not feel right? Lower back is the weak point where I can't physically get any more reps out in a set, currently I'm doing 12,12,12,8 @ 125kg.

It's possible that I may be trying to jump too much in weight, as the gym only has 1 set of 1.25kg plates, so usually I have to use 5kg increments.

I'm gradually grinding out an extra rep or 2 on each set every time, but the progress is slow, is this the right thing to do, or is there something else I should be doing? I went up to 135kg 3x10 for a week, which was fine, but did not seem to make any difference either way?

I'm still doing the Tabata cardio on the two non lifting days during the week for 3x4 minute intervals doing thrusters with only 2kg dumbbells.

Doesn't the squats say 2x15 or 3x10.... Which are you doing to = 12,12,12,8?

I was under the impression that it would look something like (for 3x10) Yx10, Yx10, Yx8, more is say Yx6....

Next time Yx10, Yx10, Yx10...then up weight....

Yx10, Yx9, Yx8, more Yx5..

Yx10,Yx10,Yx10.....Up weight Etc...

The head isn't meant to face down, just so the back is straight. Shoulders should be so tight that head nearly sits in correct spot without thinking.

Also, if you're doing a 5x5 deadlift day as well, you aren't doing his beginners program anymore, as it strays from it? Not that it probably matters, unless it's what's slowing progression.

Definitely get yourself some 1.25kg plates.

If you're grinding out an extra rep 3xweek then going up 2.5kg a week, in 52weeks that's a lot of change.

[bozodos]

it's meant to be 2x20, which was fine up until 125kg lol. Trying to progressively do more reps spread over less sets. There is 2 versions of the beginner program, which is why I'm asking for Markos' take on it.

Yes the 5x5 deadlift day diverges a bit from the routine - I have 2 non lifting days following it though, and have no issues with deadlift progression. That said, I might be doing too much volume for deadlifts as it is. To be honest the 3x15 straight backed SDL that I do are harder than doing singles, doubles or sets of 5 of regular deadlift. They have helped a lot with it though.

Good idea on getting my own 1.25kg plates btw.

I know that my squat form is still probably not 100%, I'm in the process of looking into getting some actual coaching, as the gym does not offer any.

[rev210]

still finding it hard to get the reps out, especially in the squat and overhead press. I think my squat form is still lacking slightly - I'm trying to keep my head down as is shown in Starting Strength, but it really does not feel right? Lower back is the weak point where I can't physically get any more reps out in a set, currently I'm doing 12,12,12,8 @ 125kg.

Overhead press - do you know what you are doing/ how to do them correctly? Are you doing the 'bro' version behind the head? Or the proper version?

Squat wise - Keeping your head down? You might be over thinking it. It's probably in there for you to help learn hip use. Lower back shouldn't be the weak point (unless its injured), this isn't deadlift.

[Marcus89]

Far out that is a lot of reps for strength training if that is what your going for? 2x20 that is def more endurance focused if you ask me but I may be missing something here

[bozodos]

yeah doing the proper version Rev, feet shoulder width apart, clean barbell, then press it, trying to make sure that arms are in and yes in front of the head too.

20 reps is what the program states - I can do more weight, lower reps no problems at all. Like I said, I'm not discounting my form - I have been making sure to keep shoulder blades retracted and the bar nice and low - this has stopped me from wanting to roll forward, and I've been keeping a neutral head position vs looking up or down as it feels more natural.

[bozodos]

just as an update to this thread, I started doing the second version of the PTC beginner program (3x10 squat / SLDL, 3x8 everything else) about a week ago, all lifts have been improving steadily (dips and curls the slowest). I possibly jumped up in weight too much too quickly to start with, dunno.

[rev210]

pfft...dips and curls aren't important mate. The other stuff tho' Well done!

[bozodos]

well those are the two that I'm least worried about - I curl more than most people I know already! Would definitely reccommend this program to anyone who's a beginner or intermediate as well.

[WGNPWR]

link to said program?

[bozodos]

http://ausbb.com/power-lifting-strength-training/9460-beginners-program.html