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Well, I’ve completed both workout A and workout B one time. Tomorrow morning I’ll finish week 1 up with another workout A. I haven’t really concentrated very much on the amount of weight I’m lifting so far. I’m just trying to work out the kinks in my form so that I know I’m doing things right when the weight starts piling on. Here are a few things that I’m thinking about so far:
Form
In particular, I’m worried about two of the exercises–the squat and the dead lift. These are the exercises that are supposed to be the hardest, and the most beneficial because they utilize many muscle groups at a time. I’m not sure I’m going deep enough on my squats and am therefore working on some hip flexibility stretches that are recommended. Dead lifts just scare me because poor form can absolutely destroy your back. I’m thinking of setting up my video camera to check my form. But that would be a little kooky–we’ll see how it goes.
Weight
Like I said, the amount of weight I’m lifting isn’t a concern now. But the program specifies that you increase your weights at each session–even if it’s by a very small amount. The weight is going to pile on quickly, and I’m worried about not having a spotter. Can you even have a spotter for squats, overhead press, and dead lifts? I’m not the type of person to ask a stranger for a spot in the gym, and I don’t have a workout partner. I’m a little concerned that I might get derailed by this as time goes on.
Soreness
My legs are tired. So tired that I don’t really feel like running. Before each workout, I plan on running a 1-mile warm up. And in the grand plan, I would like to run or bike or ellipticize for 30 minutes after the weight session. I’ve been able to do this so far (for 2 workouts) but today, my legs feel like jelly and I’m a little worried about tomorrow’s workout.
Anyway, I’m still working out the kinks. I’m enjoying it, it’s motivating me, and it’s very challenging. But best of all it’s totally different from anything I’ve done before.
J.D.
13 responses so far ↓
1 luneray // Aug 2, 2008 at 2:53 pm
Dude, setting up a video camera may be a kooky way to check your form, but like you said, poor form can destroy your back!
Vive la kookiness!
I enjoy reading about your fitness endeavors. It inspires me too.
2 Danny // Aug 2, 2008 at 4:23 pm
I just started lifting this past week, after losing ~13 lbs with cardio alone. I am just sticking to machines to get proper form. And from my high school gym class, yes you can have someone spot you on squats. They basically will push you forward if you start falling backwards, if I remember right.
3 mjh // Aug 2, 2008 at 5:40 pm
Video your form, the best thing you can do for your lifts. If you want good honest feedback, (no ridicule, no flaming) post the vid to the stronglifts forum.
You don’t need a spotter for squats, and spotting is not possible for deads or OHP. Are you squatting in a rack? If not, find a power rack or squat rack to squat in.
http://stronglifts.com/how-to-squat-safely-when-youre-alone/
Spotting may be required for the bench press, but this can also be done in a rack, or using the kind of bench that has safety rails.
The soreness you get will not always be with you. Your legs muscles will adapt to the new movements and the lifting will not leave you as sore, so long as you’re doing it regularly.
As for comment #2, machines are a long long way from good form. They reduce or remove the role of stabilising muscles and make the lifting far less effective. They also lock you into movement pathways that are quite likely not the same as your body requires. http://stronglifts.com/why-you-should-always-squat-with-free-weights/
4 gt // Aug 2, 2008 at 7:10 pm
Cheers for bringing this program to my attention. Just finished the first week on it and yeah after day 1 and 2 my legs were killing me, this was compounded by me riding to work on the off days. Looking forward to seeing where I’m at in a month. If I can squat my body weight by then I’ll be very happy!
5 d.a. // Aug 2, 2008 at 7:11 pm
I love the 5×5 program. Ditto’ing the video suggestion.
6 ukdood // Aug 2, 2008 at 7:51 pm
Filming your form is a perfectly acceptable way to assess your form. You can post it at the stronglifts forum for a pretty much painless review of your form, without the huge amount of flaming and BS that usually accompanies forum use.
I would also recommend buying Rippetoe’s “Starting Strength” because that will help you to assess your own form. It’s worth its weight in GOLD.
7 J.D. // Aug 2, 2008 at 7:54 pm
Mac, based on previous praise of “Starting Strength”, I picked it up from Amazon last week. Uh, it’s pretty good. VERY good. It’s not musclehead stuff at all. It’s science (the hard kind). I think it’s a worthwhile investment. Or you can borrow my copy.
8 Griff // Aug 2, 2008 at 9:07 pm
Don’t fear these lifts, Mac! I’m well over 40, have really long arms and legs relative to my body (meaning lousy leverage…) and using the 5×5 program increased my deadlift and squat from sub 100lbs in both to 275 aned 255 lbs respectively in a four month cycle. I really enjoy this workout and never would have believed that gain could have occured for me.
I was hyper concerned about my back and focused primarily on two things to feel secure: low back flat (almost hyperextended in feeling) and my shoulder blades back and down at all times on all movements. I never experienced any discomfort and find myself keeping that posture more in everyday life.
A couple visualizations really helped me with proper form mechanics. I visualized the deadlift starting with my butt as low as possible and pulling back feeling the weight in my heels, never the toes; like when you pull something up hill. The sqaut initiated by moving my hips back first, not focusing down and then pushing back up through my heels, not the toes. And remember to pay attention to the low back and shoulder blade position; down and back!
9 mark // Aug 3, 2008 at 5:19 am
Coach Rippetoe has lots of instructional videos online…check out the crossfit website…the dead lift one is perfect for what you need…oh and AT LEAST buy the “Starting Strength” book, there’s probably 50 pages on proper squat form. If you’ve planned your program correctly, the weights you are using now should seem silly light…but you should be 100% about form right now. Yes, the weights add up over time, but you’ll be ready!
I have to say, after many years of training, Starting Strength was the one thing that made the most difference.
lots of good info here: http://forum.bodybuilding.com/showthread.php?t=998224
10 LN // Aug 3, 2008 at 9:07 am
As you mentioned the weight does pack on quick. For now you are probably ok with the mile warm up, but as the weight goes up you should probably cut that back to 3/4 or 1/2 mile. Long enough for your body to warm up, but not too long that you are wasting energy that would have gone into your lifts. You may also want to consider doing cardio after just 2 of the 3 workouts each week to give your body more of a break once the weight gets difficult.
11 Andrew is getting fit // Aug 3, 2008 at 2:40 pm
Way to go. Use a squat rack and make sure you go all the way down even if you have to ditch all the weights and start with just the bar.
12 Scott is losing weight // Aug 3, 2008 at 11:23 pm
I too have inflexible hips, and have debating this workout for a while.
As for video taping yourself, Here’s a saying I like.
I’d rather be live chicken than a dead duck. In other words, I’d rather be kooky video taping yourself than in a hospital with back pains.
Following Andrew’s lead, I’m using a little power of self-suggestion in my name. Positive reinforcement, affirmations, and intention really do make us what we are.
13 Christopher // Aug 7, 2008 at 9:00 pm
JD,
Watch this:
http://thefitcast.com/?p=108
Then when you’re finished Watch this:
http://www.youtube.com/view_play_list?p=C03D688F10C4DE1F
Dan John in the first video teach you to squat perfectly very quickly. I would suggest you try out his “Goblet” squats with a DB or just holding you’re hands as suggested. The second set of videos (watch the first few) diagnose some common squat problems.
Formwise:
-Stick that ass out (I’m serious)
-keep your chest up
-it’s less important that you keep you back super arched, but more important that you keep a neutral spine.
-only squat to depth where you back won’t loose it’s arch.
-consider using a box squat as alternative to free back squats. (it’ll force you to sit back more, you’re Knees will thank me).
-Also consider using a front squat at a sub. It’ll teach you to sit back and more “between” you’re knees (Dan Johns talks about this in his video).
Few other this:
Running a mile before lifting? why?
First, if you’re going to run, run…at a different time. If you’re in the gym to get stronger, warming up by “running” as it will somehow prepare your joints for the beating to come is (to put it lightly) stupid. Spend 5-10 minutes doing some biking to get a sweat going (or jump rope). Then do some dynamic mobility drills. Then move onto some progressively heavier warm up sets of your lift. Check out this article:
http://www.t-nation.com/readArticle.do?id=1778726
Pay special attention to that ankle mobility drill. I would be that improving your ankle mobility will solve some problems in your squat.
Here’s what my warm up sets would look like for a squat (assuming I was shoot for works sets at 225):
5 reps at 45lbs (5xbar)
5×95lbs
3×135lbs
1 (or 2)x185
5×5x225
Also, don’t be afraid to take some time between work sets. 2-3 mins or more if the weight is feeling heavy. Need something to do for those two or three minutes? mobility work.
You’re probably spot on about tight hamstrings causing squat form problems. Also look into your hip flexors, they can often be culprits.
You’re idea for doing some light cardio after weight training is a good one. It’ll give your body a cool off period. Also, it allows you to use some of the free fatty acids floating around in you body from lifting. It means that steady state cardio after lifting is more effective for fat loss than on it’s own.
About spotters:
You don’t need a spot for deadlift. If you stall at any point, just drop it or set it down. Problem solved.
You can bench and squat in a rack with pins set so you don’t crush yourself. It’s a good idea to get a spot on squats if you need it. the person spotting you just stands behind with his arms under you’re armpits. If you fail or stall, they just wrap their arms around you and hoist you up. Do not be shy to ask for a spot. In fact, ask the biggest guy in they gym. Ask him for form tips while you’re at it.
OH press: no spotter required. if you fail at any point of the lift, just lower it back down to starting position and rack the bar.
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