Roldanis

I'll have to experiment with this. I've also wondered if I'd do better with a sumo deadlift.

Thanks for the input and the video. Very informative.

Deadlift video has 5 sets in total 4 warm-up sets and 1 AMRAP set. Weights are 135lbs x 5 / 185lbs x 4 / 225lbs x 3 / 235lbs x2 & 245lbs AMRAP Overhead Press is 2 sets at 105 lbs. First set has my usual grip width, second set has a slightly wider grip width and wasn't sure which looked more "correct." First set felt better, but it may been fatigue for the second set that made it feel less strong.

I just wanted to provide a bit of an update to my experiences with the program so far. I'm now on week 8 while on a 0.5 lb/week bulk and loving it. Despite having to take off 3 weeks (only got into gym 2 times in that period and no leg exercises) due to travel, holidays and injury, I can certainly tell my strength is increasing. The AMRAP set is really proving this. Before I had to take time away from the gym my last 130lb AMRAP set on the bench press was for 7 reps. Yesterday, 7 weeks after that 7 rep set, I was able to hammer out 10 reps with at least one more in the tank. This was a great boost to my confidence and over all happiness considering my current weight PR on the bench is 140lbs for 5 reps. My deadlift and squats really suffered from this break since it was a knee problem I was experiencing, and couldn't do any leg exercises for 2 weeks. My DL set before the break was 275 for 5 reps. I had to roll back to 225lbs, but I managed to get 7 reps. Last time I did 225 was only for 5 when I was still running SL. Boom, rep PR for that weight. Then again at 230x7, 235x7, 240x8, all rep PRs. Squats was a similar story. Last weight PR pre-break was 225 for 3reps (this is the day I hurt my knee.) Deloaded to 200, which pre-break I managed for 6 reps. After the break I managed 7 reps at 200, 205, and 210, more rep PRs. My progress doesn't feel held back by this program like with StrongLifts. With StrongLifts If you have a really easy time with your lifts, you add 5 lbs. If you barely made it, you add 5 lbs. GSLP rewards you for kicking ass in the gym. You have the ability to make bigger jumps in weights (after a 10 rep last set), or get a rep PR on a weight you've previously moved. It's still progress and it's added volume. I don't feel like I'm going backwards if I have to deload like I did with StrongLifts. So after 2 months, yeah GSLP is way better (for me) than SL ever was. I'll update again in about 2 months to see how they go.

Add in some sets of paused deadlifts after you 1x5 at a lighter weight. Say your 1x5 was for 225lbs drop to 185 (about a 20% deload) and bust out 2 sets of 4 paused deadlifts. What are paused deadlifts you ask? Simply put, you pull the weight only a few inches off the ground, hold for a moment then finish the lift as normal. This will increase the time under tension and light your glutes on fire. I currently do that with my GSLP program as 1 working set of deadlifts a week aren't enough for me. Video example by the manlet, Jonnie Candito. https://youtu.be/Xj4uoLT7TqI?t=2m40s

Last invest for myself was taking an 8 hour carbine shooting class. I wanted to build my confidence with my new AR and my ability to use it, which it certainly did just that. 500 rounds, no malfunctions and massive smile on my face by the end of the day.

This. It was a good jumping platform for me as well to move onto something that was more to my liking.

I think Phrak's idea of doing a 3x5 for the pulling motions is to keep the pull/push ratio in line. I really dig doing the upper body lifts first even if it's only because its just different from what I as doing on SL. I don't feel gassed when it comes time to do squats or deadlifts.

I've been using a slightly modified version of Phrak's and each session takes right around an hour. Some days I'll e feelign really good and get done in 50min sometimes in 70min. I've actually dropped out the shrugs entirely and replaced them with facepulls.

The cue I found useful for this is to imagine squeezing an orange in your armpits.

Yeah I didn't quite have the camera in the right position to catch the full rep. What is interesting to me is that my arches collapse on the eccentric part of the lift, but as soon as I start the concentric portion, my heels plant down. Perhaps I'm not maintaining tightness on the way down? I'll certainly be practicing on keeping elbows down. Thanks for the input.

So I'm needing some keen eyes and folks that are more knowledgeable than me.

I just did a 10% deload from what my last working weights were while doing Candito's program. So far so good, but then again this is only week 3.

If you're not able to complete a basic human movement, such as a squat, without serious pain or discomfort (beyond just muscle soreness) then likely there is a physiological problem. Good idea to seek a Dr for sure.

Nice! I thought you were going with Texas Method however. I really enjoyed Candito's program, but I just could not get in 4 days a week to make the most of it.

I think that is why I was able to make such good progress even while on a pretty heavy cut, the weights I was moving the first 2 months was really easy. I was about the time I got to a BW squat and DL that things started to get tough.

I do on occasion have this problem. My local community center only has two half racks, which are also the only two barbells in the building. As soon as I see soemone looking at me with that "dang someone is using the rack" I'll ask them what they're needing the rack for and, if feasible, allow them to work in. Only time it's really a pain is if one of us is doing squats and the other is doing bench or rows/deadlifts. EDIT: Also just because they're bigger and move more weight doesn't give them any more of a right to use the rack. Everyone has to start sometime.

Eating plan was pretty strait forward, mostly counting calories with My Fitness Pal while trying make sure I got at least 130g of protein a day. Here's a detailed break down: Daily intake averaged out to right around 1900 calories a day and a protein goal of 130g-150g. Initially I started at around 2k calories a day, but as my weight went down so did my calories. The last few weeks had me eating under 1800 calories which was unsustainable with volume of lifting associated with StrongLifts. For those last few weeks I bumped back up to 2050 calories which did slow my progress in losing weight but it kept me going in the gym. I had days as low as 1300 calories early on and some days as high as 2500 calories on a few occasions. One thing that my wife and I did was we rarely ate out. We used to go out once or twice a week, but now we go out once or twice a month. Saves a lot of money and calories. Examples of food I ate Breakfast was a combination of any one of these foods plus a coffee with a tbsp of sugar and cream. Usually added up to about 350-500 calories 1/2 Cup instant oats w/1 scoop of chocolate whey protein and 2 Tbsps of peanut butter powder2 egg omelet w/ 1 oz of diced ham and 1 slice Kraft single american cheese1 fried egg 1 slice of toast 1oz of diced ham 1 slice Kraft single american cheese2 cups 1% milk w/ 1 scoop of whey protein1/2 cup low-fat cottage cheese, instant oats w/brown sugarLunch always included an apple and a fat-free yogurt and then would either be a Weight Watchers frozen dinner or leftovers from dinner the night before. Typically was 350 - 750 calories Dinner/Supper This was often chicken for protein since beef and pork are much more expensive (in the US) right now. 600 - 900 calories Baked chicken with a dry seasoning rub w/ oven roasted carrots, asparagus and potatoesHomemade shredded chicken tacos on low carb wheat tortillas w/ spanish riceChicken Teriyaki w/ steamed rice (teriyaki sauce is really high on sugar and sodium!)Honey Mustard Grilled Chicken Bacon Cheeseburgers (Freaking tasty! Look up Pioneer Woman "Ranch Style Chicken")2-3oz of Pasta w/ baked chicken and marinara or meat sauceSnacks These were random and usually were consumed to make sure I was getting enough protein for the day. 1 cup 1% milk w/ 1 scoop of wheyfat-free yogurt1/2 cup low-fat cottage cheese After I hit 180 I tapered off my cut and the next 4 months I only dropped another 5 lbs. I did that mostly because I was relishing in hitting my goal of 180 and wanted to enjoy fitting into medium shirts and 34" jeans again. I also needed a mental break from cutting so hard. When I was in full stride I was averaging 2 lbs a week weight lost. Line Chart of Weight Loss The biggest thing that let me know that I was indeed getting stronger and not losing muscle was the sudden realization of my back muscles. Yeah the loose fitting clother was one thing but when I looked in the mirror and used to see something resembling a marshmallow and saw actual muscle, I knew it was working.

I think GSLP could be ran on a cut as long as you don't go overboard with the volume on additional movements. I can't say for sure what the starting weights would be. I do need to download the GSLP book for all the ins and outs of the program. I wouldn't start with the bare bar like with SL has you do, especially if you've already had some barbell experience.

This was my biggest complaint of Medi and StrongLifts. I kept getting the impression that if you deviated at all from the program, you're going to kill all your gains and get herpes.

There is much truth in this statement.

Having previously done Stronglifts I know what you mean on boredom. I'll give a second to GSLP although I can't give a real opinion since I'm only on week 2 of the program. So far I do like format better than SL becuase of the ability to choose accessories and also not squatting every single time I'm in the gym. For me, it was mentally draining knowing I was going to have to get under the bar and stand up at least 25 times before I got to do anything fun.

Deadlifts, dips, pull ups, (front) squats. Longer answer is to focus on larger compound movements that recruit multiple muscles at a time. For you lower body those can me achieved with deadlifts and squats. The bonus of those lifts is that also involve a lot of your core muscles to support your body while you're lifting those weights with your legs. For upper body you have pressing movements and pulling movements. Also these will typically happen on two planes, vertical and horizontal. An example of a horizontal push and pull would be bench press and barbell row respectively. For vertical you have overhead press and pull-ups/chin ups. For upper body you want to have a pulling movement for every pressing moment for balance and healthy shoulders. Also with any of the larger compound movements there are variants of them to put more emphasis on certain muscles. Examples would be front squats are more quad and ab dominant compared to your standard back squat or chin ups involve your biceps more than pull ups simply because of your hand position. Take a look at some of the beginner programs out there like Starting Strength, Strong Lifts, Greyskul LP (GSLP), or Candito Linear Strength. Each one has their positives and negatives so no one program is "better" than the other.

I wish I had discovered ti when I started lifting. The flexibility of the program with the accessories really allows you to tailor it to your goals.

Yeah you are rounding your back for sure. When bracing for the lift are you taking a big breath before lifting? Also you tightening your abs before the list? You should also maintain that tightness on the way down, which is when your back is really rounded. I also noticed your hips shoot up before the weight comes off the ground. Try setting up with your hips higher. If you haven't already check out Alan Thrall's video on Deadlifts as well as: Also informative is video from Jonny Candito specifically addressing hips shooting up on the start of a deadlift.