Hey fellas, wanted to post up a few questions.
I've been doing SS for awhile now, and throwing in a little extra work afterwards, just a few rows/curls and some chins.
I really just wanted to see if you guys think my numbers look about right?
I'm currently benching 160 as my working set, which I can knock out fine but 165 is still making me fail on the first or second set.
I'm squatting 215, which I'm gonna stay at for a session of two as last time the last rep was very hard and I took a step forward after I stood up (my ass came up faster than my chest). I was squatting more but when I read SS Mark said DO NOT accept anything lower than rock bottom/parallel so that took my squat weight down A LOT when I started squatting real low. So now I'm back up to 215 and feeling pretty good about it.
I'm deadlifting 265, my grip fails after 2 reps and I have to regrip.
Should I lower the weight if I need to regrip and can't complete all 5 without adjusting my grip?
Also, do these numbers seem about right? The deads I feel like I could easily do 20-30 more lbs without a problem (except the grip issue) but squats are toasting me at the 215.
I really want to improve on my bench but I when I started working out 4 months ago my bench was about 125 (working set) so I've already added 35 lbs to my working bench so I know it's moving in the right direction.
Thanks for any help/advice and sorry if any of this is answered in stickies.
Also, i'm about 5'9" 190lbs.
Last edited by SplitQuick; 01-29-2010 at 07:17 AM.
Reread the book also. It helps keep your mind focused.
"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip
Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!
I have a few suggestions to keep progress moving, but I don't know if they aren't exactly SS approved so keep that in mind...
Microload, eat more, get more rest days, get rid of the extra movements, and if you still can't get moving, reduce everything by one workset. In otherwords, increase your recovery.
Thanks for the tips.
And Off Road you're right, my diet is still crap. I've stayed dedicated and stayed working out, haven't missed a day yet but my diet is pretty garbage.
I do drink about half a gallon of milk a day, sometimes more, and I do take vitamins/protein shakes but I still am a victim of mcdonalds/fast food for lunch / sometimes dinner.
The reason I threw the curls/rows/chins in there was mainly because about 3 weeks ago I stopped doing power cleans, I was able to do them but I was getting a lot of bruising on my delts from racking it so I put DB rows/BB rows in place of the cleans.
Maybe I should just stop being pansy and do the cleans anyway until my form allows me to do them without bruising.
Thanks for the advice again though guys.
Another thought on the situation - today, you can do, say 5 sets of 5. Next week, instead of adding weight, try doing 5 sets of 6 or 7, the following week, do 5 sets of 7-8. When you get to 8-10 reps, up the weight by 5-10 pounds and your reps will drop back to 5.
Give chalk a chance.
49 years old
^^ I just dont understand this guy.
All lifts are raw:
Dead lift: 500(max)