Anyone here bench, lift weights, etc?

Discussion in 'Lifestyle, Health, Fitness & Food' started by niffnoff, Mar 20, 2012.

  1. edrod

    edrod SS.org Regular

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    If you're just starting to lift weights I would recommend the rippetoe workout

    Week 1:

    Monday - Workout A
    Wednesday -Workout B
    Friday - Workout A
    Week 2:

    Monday - Workout B
    Wednesday - Workout A
    Friday - Workout B
    Etc. For the actual workouts read below:

    Workout A:

    3x5 Squat
    3x5 Bench Press
    1x5 Deadlifts
    **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
    Click Here For A Printable Log Of Workout A.

    Workout B:

    3x5 Squat
    3x5 Standing military press
    3x5 Bent Rows (or power cleans)
    **2x8 Chin-ups (recommended mainly if doing the cleans)
    Note: This doesn't include warm-up sets (**)Means this is OPTIONAL
     
  2. Infamous Impact

    Infamous Impact SS.org Regular

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    You're doing it right, the second pull is mid-thigh.

    Can't stress the amazingness of Starting Strength for anyone.
     
  3. MFB

    MFB ExBendable

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    Any advice for keeping your heels planted while doing squats? My home workout consisted of doing indian squats which has you lifting yourself off the ground with your toes while obviously squatting, but when I get back to the gym I want to start doing squats and my problem is raising my heels while coming down. It's just such a natural reflex now from doing 40-50 at night I do it without thinking :(
     
  4. TRENCHLORD

    TRENCHLORD Banned

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    Wrestling shoes are great for gym training.
    Basketball and standard crosstraining shoes have a rounded heel that can cause rolling back and forward if not real carful.
     
  5. Winspear

    Winspear Tom Winspear Vendor

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    I wear flat skating trainers, anything flat will help I guess.

    Toes pointing out slightly.

    Gradually widen your stance until you find one that lets you keep your heels down. Once you've got that you'll generally be able to stand closer if you wish and still keep them down.

    Also something that helped me get nice and low and keep heels down and knees behind toes, and has worked for my friends too, is how I think when I squat - in two motions;
    1) Bend at the knees and ankles until your knees are almost above your toes. Stop there - your knees will not come forward any more.
    2) Bend ONLY at the knees into a deep sitting position.

    Thinking of it like that really helped my form. Obviously once you are comfortable with it you translate it to one smooth motion.

    When I was helping my friends with that, they found 2) difficult. I realised it was just a confidence thing after putting a bench under them they could do it just fine. They were afraid to fall backwards, but once they had felt the motion with a bench were able to do it without.
     
  6. Winspear

    Winspear Tom Winspear Vendor

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    I like to keep my knees back a fair amount. Much more this

    [​IMG]

    as opposed to this

    [​IMG]

    But not quite as extreme haha. I don't think I could balance that well with a weight!
     
  7. Winspear

    Winspear Tom Winspear Vendor

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    You don't need to keep your knees strictly behind your toes - just not too far forward. Bringing them too far forward will make your heels come up. Keep them out, too.
    Basically, none of this;

    [​IMG]
     
  8. MFB

    MFB ExBendable

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    Yeah, I think right now I'm over-thinking it while I do it (trying to keep my heels planted) so I end up lifting them off and ending in that position, so I'll probably try just bending at the knees since when I do the Indian Squats its two movements; so that's probably why I end up acting like I'm doing an IS when I want to just do a regular squat. I'm trying to do two movements again, but my previous exercise of two movements conditioned me to raise my heels so I'll try bending at JUST the knees and break that two move habit.
     
  9. SirMyghin

    SirMyghin The Dirt Guy Contributor

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    MFB - you may also need to stretch your soleus some (stretch calves with bent knee), as if that is tight you will never get to the bottom of your squat without your heels lifting.

    The best way to build this flexibility is by forcing it through squats however, and keeping your weight back. To get around it some folks like to sit their heels elevated, on a 2x4, or a plate, until they become more flexible. The lift on the heel helps some folks whose proportions may not lend to a good deep squat get down there too.
     
  10. MFB

    MFB ExBendable

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    So are those like reverse calf-raises? Where you'd left your heel hang off and raise yourself with your toes, but in this case you're doing the opposite?
     
  11. Winspear

    Winspear Tom Winspear Vendor

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    I think he means just squatting with a board under your heels. Seen a lot of people do that.
     
  12. UnderTheSign

    UnderTheSign SS.org Regular

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    Personally, I deadlift and squat barefoot - feels much more stable to me for some reason. Just gotta hope your shoes don't stink too much when you take them off!
     
  13. Murmel

    Murmel Fapping to J-rock

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    So I did legs today, and for some reason I can feel it in my lats now.

    What the fuck :lol:
     
  14. Infamous Impact

    Infamous Impact SS.org Regular

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    Either you have weak lats (stabilization?) or bad form.
     
  15. Murmel

    Murmel Fapping to J-rock

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    Probably my form that was awful today. This is the first time it has happened, weirded me out a bit :lol:
     
  16. Infamous Impact

    Infamous Impact SS.org Regular

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    You're probably doing good mornings on your squats. Don't lean forward too much on them.
     
  17. Murmel

    Murmel Fapping to J-rock

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    I did recall leaning forward more than usual today. Might be the answer to why this happened :yesway:
     
  18. AngstRiddenDreams

    AngstRiddenDreams Filthy Casual

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    So as of right now, for my age and weightclass (Medium Build). Sophomore (16) Height 6'1" Weight 195
    I rate all American in all four core lifts.
    Bench 280 (270 needed for A.A.)
    Squat 375 (370 needed)
    Clean 230 (210 needed) I could probably clean much more if it weren't for terrible form.
    Deadlift 440 (440 needed :lol: )
     
  19. jaxadam

    jaxadam SS.org Regular

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    That is really, really fucking good, dude, especially for your age and stats.
     
  20. TRENCHLORD

    TRENCHLORD Banned

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    That could be the cause, but I'd also add that when you keep your chest out and up correctly and stay rigid and tight through your arms,shoulders,and upper back,
    that it is entirely possible to get some outer lat soreness the next day from proper squating.
    Especially if you just begining squats or have laid off them for awhile.

    I've seen so many guys that simply let the bar sit dead on their spine with no resistance whatsoever.
    These are the guys that always end up complaining about the bar hurting the spot where it rest. That's when they start wrapping towels around the bar or buy a pad.

    Keeping a slight squeeze through your traps and inner spine muscles, along with rolling the bar back to the perfect spot (not at the base of neck) helps allot in many regaurds.
     

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