Hey all this is my first post here, I just started the Rippetoe workout,which is quite a departure from my normal training routine of circuit training. It seems while I was losing some weight with that, I wasn't really making any strength or size gains.
I'm about 5'11", 245 lbs.
For the lifts today, not including warmups, my Squat was 205, my bench was 175, and my Dead lift was 135. which I know sounds low but I had a serious back injury a couple years ago and still suffer from quite a bit of pain.
I have a couple questions about the routine.
I don't have room to do military presses as I lift in a basement with little overhead clearance. Can anyone suggest a suitable substitute?
Also I've struggled with this for a long time, but the left half of my upper body does seem to be as strong or big as my right side. How can I address this?
Where does cardio fit in to this routine? If I do this 3 times a week fitting in cardio two or three times a week shouldn't be a problem. Is this going to affect muscle growth?
Thanks in advance. I look forward to posting here.
Last edited by dasfonzie; 06-29-2008 at 04:01 PM.
I have the same issue, since i also workout in my basement. I just do them sitting down.
As for having a weaker left side, try doing your bench press with dumbbells instead of a barbell.
I don't incorporate any cardio, but i doubt it will effect your muscle growth.
Weight: 140lbs June 2012
There is no substitute for the press. Either cut holes in the ceiling, or do them outside.
Sound advice I suppose. I don't have enough weights for my dumb bells to do benches right now though. As a poor college student I think I'll have to ask for maybe an extra bar and some weights for my birthday. I could keep a bar in the garage for presses.
Is it normal to have the feet pointed outwards when doing an "ass to grass" squat?
Also it shouldn't be a stretch to substitute pull downs for a chin up right?
Last edited by dasfonzie; 06-30-2008 at 12:37 AM.
Seated overhead press is better than nothing, but standing is better. Try to find a way to do it. Most people have that kind of imbalance, but the longer you stick to the routine the more balanced you should get. Cardio should be HIIT style and try to do it on its own day.
Yes it's ok for your feet to point woutwards and no a pulldown is not a good substitute for chinups. If you can't do a full chinup work with negatives until you can.
Also, if you're back so mangled that you can't deadlift more than 135, why is it that squatting 205 is ok? You should get that looked at.
I had it looked it when it happened. I tore the connective tissue from my lumbar to my hip on my right side. I probably could do more on the deadlift, but I'm afraid of re-injuring. I couldn't walk for the better part of a year. So it's not something I want to experience again.
Crap man that injury sounds awful, I commend you for even wanting to lift after something like that.
Muscle-belly injuries never recover outside of the context in which they're supposed to be used. Adaptation cannot and will not occur in the absence stress. It hurts more this way, but not deadlifting isn't at all beneficial.
Oh I know that. I tried "taking it easy" for a long time, but until I got off my butt and did some physical activity I could barely walk around. Granted the steroid program the doctor had me on helped a bit. I tried lifting without doing any kind of exercises that put strain on the lower back. IE I did leg extensions and curls instead of squats, and just completely ignored deadlifts. Since I've started deadlifting again, I've noticed definite strength gains in my back. The first few workouts were damn near terrifying, as my whole low back went numb and it was very hard to sit and stand, but a couple weeks into it, I've noticed that the pain I used to get from standing in one position at work all day doesn't come on like it used to. I have no problem walking, it's just being in stationary positions, whether it be sitting, standing, or even laying. If I could manage to sleep all night flat on my back I think it would help too, but I just can't... :\
do the presses from your knees if it'll work for you. I used to do those all the time.
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"F—k you and the Prowler you rode in on"
I took my deadlift up to 150 today. Starting from 80lbs and working my way up.
I on the last warmup and the 150lb set I took a page from Pavel Tsatsouline's book (literally) and tensed up all my muscles. That seemed to make it a little easier. According to him this is beneficial for strength gain as well.