I recently hijacked Rawmeo's Stronglifts 5x5 thread here because I'm also doing Stronglifts 5x5. Here: thread-62725...pid1580845
I should have made this thread years ago but instead went crazy with cold approaches, day game and a bunch of related but useless shit. Even though I was working out, it was not by any means serious and consistent. I think at this point, to me, the pursuit of better fitness is one of my highest priorities right there with family and kids. So here it is.
I've started the Stronglifts 5x5 program and have been having energy issues as well as specific issues not able to lift over a certain weight to start. For some additional energy boost, I got L-Theanine.
My routine (M,W,F):
-6 minute warmup: 30s run in place, 30s leg lift (foot to back), 30s knee lift to elbow, 30s flutter kicks; Repeat 3 times
-Lifting (w/ current weight numbers): I do the 5x5 between Squats (100lbs), Bench (70lbs)/OH press (65lbs barely), Barbell rows (90lbs)/DLs (haven't done them yet but I remember 150lbs previously).
-Planks: Then I do 3 sets of planks, at least 30s each but usually more.
-Cardio: I also then sprint on the tread mill, 3 sets of 30s which I'm comfortable doing it at 10mph as of Monday
***Suggestions to adjust this appreciated***
I painstakingly took the posts and quotes specific to me and started this thread out of respect to Rawmeo. I'll post my OP first below and then responses to which I'll provide comments so we can continue the conversation. I appreciate everyone's help.
I generally don't get more than 5 hours of sleep per night until maybe the weekend where I catch up a little. I know that's bad but I have 3 young kids who I help with and by the time they're in bed and we eat and get to bed it's about 11 pm and I have to wake up at about 4:30am just to work out.
Yes, overall lack of strength is a problem I acknowledge. My last squat was 100lbs. My max at this point may be 150lbs. I raise 5 lbs every work out and don't generally feel too much soreness.
As far as "what is the weight level to get at before having true concern," I was hoping for some perspective because I have none.
I turn 39 in a few weeks, I'm 5ft 8in, weigh about 168lbs. I have some belly fat but generally don't look as skinny as I used to since I started lifting a few years ago.
I believe I hurt my rotator cuff on my right arm from my OH fuckup trying to finish the set. I was in pain for the whole day and things started going back to normal the next day. I went back a week later and did the same amount of weight and was okay.
The 8 hours a night thing is really hard and my problem is that if I don't wake up at least 3 times a week to work out these days, I feel shitty about it because I think I'm copping out.
Yes, nutrition. I think this is the key to the puzzle. When I started back on the Stronglifts 5x5 program 3 weeks ago, I was drinking a protein shake with milk in the morning (Gold Standard Whey), then a lunch with either a fish or meat and then dinner with maybe a little rice or meat. I'm still doing that and this is a problem. I'm not eating in between and neither am I drinking water. Obviously I need to improve this.
I should have made this thread years ago but instead went crazy with cold approaches, day game and a bunch of related but useless shit. Even though I was working out, it was not by any means serious and consistent. I think at this point, to me, the pursuit of better fitness is one of my highest priorities right there with family and kids. So here it is.
I've started the Stronglifts 5x5 program and have been having energy issues as well as specific issues not able to lift over a certain weight to start. For some additional energy boost, I got L-Theanine.
My routine (M,W,F):
-6 minute warmup: 30s run in place, 30s leg lift (foot to back), 30s knee lift to elbow, 30s flutter kicks; Repeat 3 times
-Lifting (w/ current weight numbers): I do the 5x5 between Squats (100lbs), Bench (70lbs)/OH press (65lbs barely), Barbell rows (90lbs)/DLs (haven't done them yet but I remember 150lbs previously).
-Planks: Then I do 3 sets of planks, at least 30s each but usually more.
-Cardio: I also then sprint on the tread mill, 3 sets of 30s which I'm comfortable doing it at 10mph as of Monday
***Suggestions to adjust this appreciated***
I painstakingly took the posts and quotes specific to me and started this thread out of respect to Rawmeo. I'll post my OP first below and then responses to which I'll provide comments so we can continue the conversation. I appreciate everyone's help.
Quote: (05-29-2017 11:57 AM)Cobra Wrote:
I hate to high jack Rawmeo's thread but may be helpful to him as well. My overhead press is going static, meaning with the bar, I'm barely doing 5x5 on 70 lbs. I never did these before until about 3 weeks ago and want to get them right.
As a matter of fact, this time I only got to 24 reps. It's hurt my arm before so I stopped.
My eating and sleeping habits also suck.
Any suggestions on weight and volume mix appreciated.
Side question on Deadlifts: will doing this also help on other lifts? Answer seems obvious but I'm not entirely experienced at lifting like some members here.
Quote: (05-29-2017 04:34 PM)General Stalin Wrote:
@cobra
The best way to get better at a lift you haven't done much of before is to keep doing it more often. Seems elementary but it holds true. I actually dedicate and entire day of my workout week to OHP.
My current overhead press workouts look like this:
warm up to a 5 x 3 rep scheme. Superset with pullups. Then an accessory compound lift like incline bench press, or DB press superset with bent over rows. Then do some isolation work with shoulder and triceps (lateral raises, dips, pullover complexes, etc)
As for DL. Deadlift has just about the highest carry over to all lifts besides maybe squat. It's a total body movement that will train your legs, hips, back, posterior chain, and even grip/forearms
Edit: also address sleeping and eating first as progress in the gym will translate to bupkiss if you aren't feeding your body and resting properly. You'll just be getting tired at the gym with no gains to show. That could be another reason for your stalling lifts - lack of proper nutrition and rest.
I generally don't get more than 5 hours of sleep per night until maybe the weekend where I catch up a little. I know that's bad but I have 3 young kids who I help with and by the time they're in bed and we eat and get to bed it's about 11 pm and I have to wake up at about 4:30am just to work out.
Quote: (05-29-2017 05:24 PM)Corollary Wrote:
Quote: (05-29-2017 11:57 AM)Cobra Wrote:
I hate to high jack Rawmeo's thread but may be helpful to him as well. My overhead press is going static, meaning with the bar, I'm barely doing 5x5 on 70 lbs. I never did these before until about 3 weeks ago and want to get them right.
As a matter of fact, this time I only got to 24 reps. It's hurt my arm before so I stopped.
My eating and sleeping habits also suck.
Any suggestions on weight and volume mix appreciated.
How much can you squat? I suspect an overall lack of strength instead of anything specific to the overhead press.
With your overhead press numbers, it's too early to be concerned about a routine or recovery.
Yes, overall lack of strength is a problem I acknowledge. My last squat was 100lbs. My max at this point may be 150lbs. I raise 5 lbs every work out and don't generally feel too much soreness.
As far as "what is the weight level to get at before having true concern," I was hoping for some perspective because I have none.
Quote: (05-29-2017 09:29 PM)Hannibal Wrote:
Upper body presses are what I'd call "maturity lifts". You have to do them consistently for years before you hit decent numbers for most folks. Some folks are built for pressing, many are not.
I wouldn't worry about your overhead press numbers, just keep plugging away man. What are your stats (height, weight, age etc)?
How and where did it hurt your arm?
Deadlifts create full body tension, which carries over to other lifts. The deadlift hits the traps and glutes as well, which builds a good base for a strong military press. Squats do this too to some extent.
Just keep plugging away and give it time man. Try to get at least 8 hours of sleep a night and if you can't, lift twice a week.
I turn 39 in a few weeks, I'm 5ft 8in, weigh about 168lbs. I have some belly fat but generally don't look as skinny as I used to since I started lifting a few years ago.
I believe I hurt my rotator cuff on my right arm from my OH fuckup trying to finish the set. I was in pain for the whole day and things started going back to normal the next day. I went back a week later and did the same amount of weight and was okay.
The 8 hours a night thing is really hard and my problem is that if I don't wake up at least 3 times a week to work out these days, I feel shitty about it because I think I'm copping out.
Quote: (05-29-2017 10:48 PM)Bland Wrote:
Quote: (05-29-2017 11:57 AM)Cobra Wrote:
As a matter of fact, this time I only got to 24 reps. It's hurt my arm before so I stopped.
My eating and sleeping habits also suck.
Definitely have someone check your form.
I think your problem is likely what you mention here: rest and nutrition.
It's basically impossible to get stronger if you aren't eating enough protein or overall Calories.
Yes, nutrition. I think this is the key to the puzzle. When I started back on the Stronglifts 5x5 program 3 weeks ago, I was drinking a protein shake with milk in the morning (Gold Standard Whey), then a lunch with either a fish or meat and then dinner with maybe a little rice or meat. I'm still doing that and this is a problem. I'm not eating in between and neither am I drinking water. Obviously I need to improve this.