I just started the program, also just started lifting weights in general as I want to improve myself from living a sedentary lifestyle. 27M, 135 lbs.

I have the book, read thru most of it besides like power clean and the 1st part of programming. Wanted to start working out and just read thru the squat, press, deadlift, and bench press.

On this day, I was doing:
- 90x3x5 squats (or maybe 100 coz gym said squat bars were 55)
- 45x1x5, 50x1x3 Overhead Press (failed this one miserably)
- 135x1x5 Deadlifts

I don’t think I’m reaching depth on my squats, so I’m wondering if I should continue increasing weight or reduce it to get my form better and how much should i reduce the weight? Also, having problems with wrist and elbow flexibility

And for my Press, I just need advice on it because the bar itself seems to be already overwhelming. What can I do to work on it? Dumbbells?

Might be awhile before i buy actual weightlifting shoes, have to save up a little so I’m making due with my converse

Edit: added note on wrist and elbow flexibility during squats

Worked on my barbell position to get it down below the spine of the scapula. Widening my grip as suggested helped get my posterior delts to hold the bar.

55 years old, 5'11", 180lbs

175lbs 3 x 5 (Video is set number 2).

Thanks for the feedback last week.

I’ve gotten my deadlift up to 405x3 for the last couple of weeks. I haven’t progressed the weight as the 4 plates was my goal, but I want to continue on now.

I can see that Scott’s smooth NLP article says the progression for the Deadlift and Rack Pull are 1x5, 2x3, 3x2, 5x1, but when I read here on the subreddit it seems like the general advice is that once 1x5 gets difficult to reach the next progression step is doing rack pulls. I just really like doing deadlifts, so I’d rather do them for as long as possible.

Would it make more sense to follow Scott’s advice or am I just gonna dig myself into a recovery hole eventually?

u/sofetchsogretch

In the world of securities trading, when a stock experiences a sharp decline in value, we call it a falling knife.

When a trader attempts to time the market by buying that stock on the way down, hoping to turn a quick profit when the price rebounds, we call that catching the knife. If you're buying on the way down, there's a pretty good chance you're going to get cut.

From a market perspective, unlike an actual dropped knife, there's no price floor to stop the fall. The price keeps falling until buyers are willing to intervene.

That means someone has to be willing to get cut before the decline can stop.

This week, my workouts felt like catching the knife.

For context, I am a 21 y/o male, and I’ve been training in different capacities since I was 14.

Height: 5’8

Weight: 170 pounds

Squat 1RM: 415

Bench 1RM: 300

Deadlift: 385 (I know this is weird. I’ve only been deadlifting for a few months now, so technique is definitely a limiting factor here)

Press 1RM: 175

My question is pretty simple, is it too late for me to run the novice LP? If so, what should I do instead? Any advice is appreciated.

This was my first time trying rack pulls after getting stuck at 355 lb deadlift.

The first thing I notice is that the barbell is too high (too close to my knee). It seems I’m too vertical and not getting a good pull. I’ll post an alternate setup in the comments.

So after 3 years of confused and disorganised gym visits yieldong very little progress I have found structure and its going great. 2.5 KG added every session, eating enough and stremgth is climbing. For context Im 27, 5'7 and 79kg, I boxed in my teens, have never been very strong. My LP is 4sets 5reps, add 2.5kg every session on squat, bench, row, overhead, but deadlifts I am still teaching myself before diving into. For squats I prefer zercher, feels great in the back and is satisfying af, plus 2yrs ago had a abdominal hernia repaired, so I find additional core work wherever I can to avoid it again.

The problem I have is I feel like my back shouldnt be this much stronger than my legs. Rowing is the lift I started first learning by about a month or so and my favourite, but is it normal to be able to row more than my max squat? My session resteday was 4x5 at 75kg, one set I accidentally did 6 reps and felt I could do 80 no problem, then my drop set at 50kg got up to 26 reps which shot up from my previous failure at 18. Meanwhile my last squat session was 4x5 at 65kg, and that was hard, the weight didnt move nearly as easy, I know zercher squats dont yield the highest weight possible but it wasnt even the strain on my torso that gave out my legs were screaming after the 3rd rep every time, and had to pause at the top every time. Then that drop set also at 50 only made it to 12 reps.

Are my legs just weak AF or am I not pushing them hard enough?

I know this isn't necessarily a health Sub but am curious on the SS community's thoughts.

About a year ago I was 200lbs, strong as an ox, but had a bit of fluff. I had some elevated fatty liver, LDL, ALT. Doctor said to reduce approx 10lbs to reduce my fatty liver. I stopped lifting completely for about 9 months and managed to bring my weight down to 185lb. Bloodwork was looking good. However now I'm back to 200 slightly leaner as I've been mindful of the quality of my nutrition versus the last time. My lifting numbers are getting close to where they were the last time. I'm assuming this time back to 200lbs, I've gained less fat versus the last time. For someone who doesn't want to surpass 200lbs, is it possible to continuing gaining strength at or under this weight? Or am I going to have to suck it up and gain a little, gain more strength, and trim down again?

As a long legged/short back lifter i always struggle with form. Getting in a good starting position, where my back is set and the bar is under my armpits is almost impossible, it seems, that i'm a bit behind the bar at start. Anyway, i made it to a 180 kg 1RM over the years. I added backoff-sets recently, since i deadlift just once a week. That's because i don't squat and deadlift the same day, because my lower back doesn't seem to tolerate that. Now i'm rhinking about doing TDL after my DL working set for backoff. Like 2 sets of 8. To me, that makes sense, because i believe, i need some extra volume without aggravating my lower back too much and it also gives me some quad work.

60 yrs, 1,88m, 105 kg bw

Any thought?

Oh, i've watched Rips Video about Trapbar ...

I (believe I) implemented the comments from a previous form check: 100kg/220lb Deadlift form check pls! (Narrower stance, eyes looking forward to the ground, every rep resets the pull)

I'd appreciate if you could check my improved technique. Thanks in advance!

Feel like I’m getting low enough on the squats. Let me know. Speed up I’m not moving that fast. 😂

Is the 1,2,3?4 plate club worth pursuing at 54 years old?
Current lifts bench 3x5@160
squat 3x5@235
press 3x5@105
dl 1x5@265
5’9 178

I've been lifting properly for like 5 months total (started in March, fell out of it in May and June coz of uni finals), but coz of a weird arm injury that plays up when I do unassisted squats (something to do with where the tension sits in the arm when its in that position), I've never really done squats. I've also never really done deadlifts coz my gym has floor mats instead of racks for deadlifts which means its a pain in the ass to set up. That one's more on me 💀.

Until last month, my leg days focused on leg press (with leg press calf raises), then into isolation with leg extension, hamstring curls, and abductors/adductors. I'm not lifting anything crazy for any of them, but like. A respectable amount, especially for a beginner.

In the last month, though, I incorporated smith machine squats into my routine so I could give more TLC to glutes - not the same as normal squats, but way less risk of setting off my injury. Thing is, I'm lifting like. Nothing. I think my max squat was 49kg for 4 reps. Thats compared to 2 sets of 217kg for 12 reps on leg press. I'm about 84kg, so ik that factors in (i.e. its 131 for 4, not 49), but thats still an insane difference.

Same for deadlift - I've started doing them recently, and doing 60kg for 12 feels like torture, when everyone else seems to be kicking off at like 100+.

I thought it was a form thing (i.e. I was cheating on my other lifts) but I've had my friends look at my form for the other lifts and they say everything's good. Is it just coz it's a new/unfamiliar movement, even if it involves the same muscle groups? Anyone else had a similar experience?

43M, very much a beginner to fitness!

I have been able to lose 25lbs over the past year through changing my diet slightly, late night snacking and better lunches at work and have gotten down from 235lbs to 210lbs. MyThreeSixty scan says I am at 27% bodyfat currently.

I want to start adding more fitness into my week, I currently cycle 1-3 times per week (between 6 and 13 miles each ride) and was doing Judo until I had an injury and have been out of action for about a year, but hoping to go back in next few weeks. I could last for almost a full session but needed a few minutes about half way through. I can also cycle about 15-20 miles at a push currently.

I also do a bit of at-home Yoga (Yoga with Adriene) but I am careful due to a previous slipped disc in my lower back about 7 years go.

I have Type 2 Diabetes and ADHD Combined Type, so find it hard to stay consistent with routines and habits etc... Great at planning though! haha T2D is very well controlled, currently in the non-diabetic range.

I have a barbell, weights bench and about 70kgs of plates at home, a Dip/pullup/Ab station, resistance bands, Uchi Komi bands, dumbbells and Kettlebells.

Gemini recommended the below programme of 3 workouts per week (A, B an C):

A/

• Barbell Back Squat - 3*8 reps
• Romanian Deadlift - 3*10 reps
• Uchi Komi band pulls - 3 * 15 reps
• Pull ups (assisted) - 3 * max
• Hanging knee/Leg raises - 3 * 12reps

B/

• Bench press - 3 * 10 reps
• kettlebell Goblet (squat) - 3 * 10 reps
• Dips (assisted) - 3 * 8-10 reps
• Single arm dumbbell row - 3 * 10 reps
• Resistance Band Pallof press - 3 * 12 reps

C/

• Dumbbell Bugarian Split Squat - 3 * 8 reps (per side)
• kettlebell swings - 3 * 15 reps
• uchi komi band pulls & turn - 3 * 12 reps
• Inverted bodyweight rows - 3 * 10 reps
• hanging windshield wipers/twists - 3 * 10 reps

This feels like it may be too much, does it look like it is?

Current diet

Breakfast

• granola & Semi Skimmed Milk
• 250ml Fresh Orange Juice

Lunch

• Chicken, rice bowl with vegetables
• mango, Kiwi, Satsuma, Kitkat and Grab bag of Crisps - Lunch

Dinner

• Usually Chicken with brocolli, carrots, potato/fries

Snacks

• Where I really fall down. Can be anything, depending on my mood! Might be a Sharing bag of Walkers Sensations, a 500g bar of chocolate, or both!

Based on my photos, do I need to keep trying to hit a calorie deficit or will the weights and my current eating habits lean me out? I am aware I need to stop the snacking, or change it to protein/vegetables/fruit etc...
My goal is to increase strength, flexibility and endurance for Judo and cycling

Grateful for any advice/insight

I believe I know what's wrong with my squat, but I don't know how to fix it.

I think my bad placement is good? I know it's not too high, as it wants to slip off my back usually. Not sure if I should move it up or not.

I know from watching myself, my back angle does not stay put when I come out of the squat from the bottom. It also tends to angle down on the way down. On the way up, I can feel my knees wanting to buckle inward, and I do my best to keep them out.

I'm not sure if my squat is deep enough. If it's not, I'm not sure how to get it deeper without spreading my feet out, exasperating the knee issue.

I've been doing SS for 6 weeks and find it hard to believe my squat should stall here. This is 210lb. I will say, I cannot do my add 5lb and do my deadlifts after. I have to do deads first. Today I've tried doing my deads a day before my squat to see if that helps, but I has not.

Any advice?

Was watching this video on Texas Method and variations. I am wondering why is the deadlift intensity day the same as the squat intensity day? Wouldn't it make more sense to put it on Wednesday?

https://www.youtube.com/watch?v=7QyYU56cj_A

Not based on power lifting standards but just getting the weight up, I am 5’8, 139lbs, does the spotter interfere to the point where this wouldn’t be counted as me benching the weight or would this be a successful bench press?

What's up milk drinkers?

What did you do after your NLP burned out? I'm grinding hard but feel I'm digging a recovery hole.

I was hoping to grind my NLP to 405lbs squat but it's not gonna happen.

I did 3x5 and added 5lbs each workout all the way to 315lbs, then moved to 80% mid week. I also did a couple resets due to sickness and to correct form.

Monday last week I did 3x5 @340lbs but it was TAXING. Wednesday was 80%. Friday, I loaded up 345lbs, got 1 clean rep and said nope. I did some back off sets for the first time since I started the program (2x5 @ 315). Then moved on to the other exercises.

Clearly it's time for some tweaks. Yes, I need to manage recovery, also I probably need to weigh 215-220 to squat 405 (don't worry I'm eating 5 meals a day and crushing half a gallon of milk too) but I also need to plan for the eventual program changes needed.

I have ideas from the blue and grey books but wanted to see what other people did next, after the nlp ran it course but you had one more goal to chase?

Progress on other lifts is still good, and I really want to stick with a MWF schedule, ideally keeping it under 90mins.

Obligatory stats: 36M, 205# S-3x5@340# B-3x5@240# P-5x3@145#, D-1x5@455#, PC-5x3@205#

TLDR - NLP is burning up. What advice do you have to transition programming to reach the next squat goal?

I've been running the NLP for 2.5 months, and have made very steady progress. I have yet to fail squat or DL sets, which stand at 300 and 320 respectively. A few weeks ago, i switched out the 3rd DL day with chin ups. I've also been gradually increasing calories since beginning, and have gained about 10-12 lbs.

Im noticing that ive recently been feeling pretty ragged on the days after a lift session, like overall stiff and mildly painful. Also pretty tired most of the time (consistently getting 7 hours of sleep). Im getting stronger, but dont feel strong if that makes sense; like I can hardly move. So Im trying to figure out what needs to change. Are these symptoms an indicator of needing more food? Or is it that the programming is getting too difficult?

My warm-ups and the first of this set felt really good that day. I think I got too excited and either went too fast or didn't get/stay tight enough on the next two so that happened on the third. I'm glad I'm still alive. Do I even count that as 3 reps completed? I don't know what to think about this and what to do next.

For context, I'm 6'3", 207lbs and my squat programming is HLH; 1x3, 3x4@90% on heavy days, and 3x5@80% on light days.