rickjames the n00b

Cheers, much appreciated. Will eat in a bit and probably go later tonight then.

Logging my food already feels like and absolute zzzzzzzzzzzzzzzzzz
 
Actually having just eaten I'm gonna suck it it up and get up super early tomorrow; best get into a routine of correct days instead of fannying around...
 
Workout B 3/11/15

Squats 5x5 @ 25KG - I couldn't see any 1.25kg weights until going into another room and saw some; they were different colours/brand but I hope they fit the bar next time. Shall I stick with 25kg this Friday? Feel odd jumping a weight ahead

OHP 5x5 @ 20KG - Form didn't feel right, arms all over the shop

Barbell Row 5x5 @ 30kg - Felt weird with the size of the weights being so small
 
Just do what feels right, one session either way doesn't make much difference I think. So if you're feeling good and moving well, go for it, then feel like a bawss. If you want to focus on technique a bit more then that's good too. Just my 2p from a fellow noob
 
Tbf when SL suggests increment if the weight by 2.5kg at a time, it's inferring you're near your potential anyway. If you're already capable of squatting 60kg, it's gonna take you a LONG time to get there when adding 2.5kg each session.

I'd add 5kg per session of squats and deadlifts until it starts getting tough, then fall back to 2.5kg. Smaller lifts such as bench and OHP (especially if you're lacking stability with OHP), I'd stick to 2.5kg.
 
As a complete beginner I'd probably feel better off sticking to 2.5kgs every time; marathon, not a sprint.

Legs are really starting to feel it, can't imagine how I'll feel when bowling tomorrow evening...
 
If you're happy to take your time then 2.5 will be fine but skipping a few won't hurt. I imagine you'll find these first few weeks hard and the muscles will adapt and you'll zoom up to 50kg+ squats
 
Workout A 1/11/15

Squats 5x5 @ 27.5KG
Bench Press 5x5 @ 22.5KG
Barbell Row 5x5 @ 32.5KG

Feel OK I guess, body is still adjusting to all of it. Will try and video my form next week because I'm sure something is up with all three, just no idea where to begin.
 
Workout A 5/11/15

Squats 5x5 @ 27.5KG
Bench Press 5x5 @ 22.5KG
Barbell Row 5x5 @ 32.5KG

Feel OK I guess, body is still adjusting to all of it. Will try and video my form next week because I'm sure something is up with all three, just no idea where to begin.
 
Workout B 8/11/15

Squats 5x5 @ 30kg

OHP 5x5 @ 22.5KG -

Barbell Row 5x5 @ 45kg

I took some videos of these, if you could offer any advice or what I'm doing wrong it'd be much appreciated. Only realised after Friday and rubbing my neck I've been positioning the bar completely wrong and not been squeezing my shoulders in for squats. Felt weird but worked more. Also noticing now my chest isn't really straight and going over my feet, will try and rectify that. OHP felt like killing me.

Squat - https://youtu.be/LbEXCfMckQc

OHP- https://youtu.be/zCtO2rPEu2g

Deadlifts- https://youtu.be/wGc989StM0Y

Cheers!
 
Last edited:
Squats: the angle doesn't help, but you need to control the rep down smoother, it's almost as if you're falling under the weight then bouncing it back up from the bottom. You need to try and keep relatively upright too, you're folded at the hip constantly which will be putting a lot of tension thru your lower back. VERY old video (2.5 years luls) but here's one of mine:
http://youtu.be/ETlU52GAFwI

OHP: your starting position is relatively okay, but as soon as that bar is over your head, you need to get underneath it to maintain a balanced centre of gravity. Again an old video:
http://youtu.be/6cyUXCKF7l0

Deadlifts:
Looks like you're lifting with a round back, even though I can't see from the sides. The bar should start close to your shins, with your knees bent and ass out as if you're trying to sit on a low chair behind your, your back should be straight from ass to head, shoulders shluld be retracted back. 'Nother old video:
http://youtu.be/DO1fnsWCMk0

Mr X Thingy will be along with some better advice, in the mean time search YouTube for some form guides, just need to minimise our risk of injury; and you'll find your lifts increase dramatically with correct form.
 
You are low bar squatting which means the bar needs to be adjusted on your shoulders. You are also not really using your glutes by the look of things: keep your back and abz on tight, try and go for a dump and sit your bum back. Push through your heels into the floor and keep your chest up.

OHP: get your shoulders rotating more as it looked like you untracked the bar with it a way out I front (your forearms were not vertical from the perspective supplied). Get your elbows under the bar, crank your shoulders back and down and push your elbows up and back, keeping your rib age down.

Deadlift.... This was hard as it was from the front (side next time, please), but it didn't look like a deadlift! :D Get your bum lower, big chest (chest up), shoulders back and down and push the floor away whilst sitting back. :)
 
What Nick said. Don't take it as something to be disheartened about, you're working muscle, we're just moving you on to working it better and safer :) should've seen some of the stuff I was doing when I first started :D :p
 
Oh not disheartened at all, very useful to get some help from people who've obviously done it a lot longer than my 7 days, ha.

With the squats I can see what you mean regarding bouncing so to speak, is it just a case of just going down slower? Also get what you're on about trying to be upright, watching again and I keep kind of leaning forward over my feet. How do I actually go about keeping my abs and back 'tight'? Any tips on how to improve it when I'm not supposed to be at the gym?
 
Firstly, imagine forcing the power through your heels when you're lifting, not the front of your feet. Don't worry about falling backwards because you want, but placing the emphasis over your feet will inherently make you lean forwards. By bracing your core you're essentially tensing/flexing your abs and lats. Brace those abs, pull the bar in to your shoulders (thus engaging your lats), and slowly lower yourself until you hit parallel. Now to avoid bouncing, you lower yourself to parallel and then hold it there for half a second, then begin driving through your heels to push back up, all the while keeping abs and lats engaged.
 
Workout A 10/11/15

Squats 5x5 @ 32.5KG
Bench Press 5x5 @ 25KG
Barbell Row 5x5 @ 35KG

I am dead. Couldn't video as I wasn't on the same rack as Sunday, but felt my glutes working a little more with the squats.

I am worn the hell out.
 
You must log in or register to reply here.
Back
Top Bottom