Eventually I would like to get some video of my lifts up on youtube, then I could post them here so all the vast readers of this blog can criticize my form.
For now, I'm just happy with improving my overall strength. A few months ago I tried deadlifting 235 and I couldnt even get one rep. Last night, I pulled 245 for 5 reps. To me, that's an excellent indicator that the starting strength linear progression program is working.
Another key, at least to improving the deadlift, is improving grip strength. I've noticed a big difference when I use chalk versus not using it. And following Rip's advice, I do all my ramp up sets with a normal overhand grip, no chalk, then switch to one hand over, one hand under, with chalk for the work set. This has worked really well.
Work Sets:
Squat: 3x5 @ 195
Dips: 3x5 @ 40
Deadlift: 1x5@ 245
Wednesday, April 18, 2012
Sunday, April 15, 2012
Overhead Press
Today was a good day. Squat is up to 190 pounds, power cleans feel good, and I FINALLY got past 95 pounds on the overhead press.
I have been annoyed lately because I failed at my last two Press attempts at 95 pounds. The first time I only got 4,3,3 reps, and the second time I was definitely cheating by not going all the way down, and still only got 5,4,3. I went back and reviewed all the Rippetoe videos on the Press. My big two takeaways are that I was gripping the bar too wide, not getting under the bar enough, and not taking advantage of what he calls the hip bump.
I have been annoyed lately because I failed at my last two Press attempts at 95 pounds. The first time I only got 4,3,3 reps, and the second time I was definitely cheating by not going all the way down, and still only got 5,4,3. I went back and reviewed all the Rippetoe videos on the Press. My big two takeaways are that I was gripping the bar too wide, not getting under the bar enough, and not taking advantage of what he calls the hip bump.
Focusing on those three things got me a great workout, and I'm looking forward to the next press workout.
Work sets:
Squat: 3x5 @ 190
Press: 5,4,5 @ 95
Power Clean: 5x3 @ 135
Wednesday, April 11, 2012
Overhead Press
I knew going into this program that overhead presses are probably my weakest area. I never did them in college, since they supposedly injure shoulders and are bad for rotator cuffs. I injured my shoulders anyway, and now I think that if I had done some overhead work, I would have strengthened my shoulders a lot more and probably prevented my injuries.
As soon as I hit 95 pounds, I started having problems. At first, I attributed the bad session with a workout the day before that involved clean and jerks at 115. I failed that pressing day, managing only sets of 4,3,3.
Today was my second chance to pass the 95 pound mark. I felt fresh and completed sets of 5,5,4; technically enough to pass. However, I can't count all those lifts. My form was awful, and I definitely cut range of motion short at the bottom on a few of the lifts. I have to give myself one more chance at 95 pounds, strict form, and then I will do a reset. I am very annoyed and dissapointed at such an early reset on the press, but I am taking some solace in the fact that my other lifts are progressing very well, especially squats.
B14 Work sets:
Squats: 3x5 @ 180
Press: 5,5,4 @ 95
Power Clean: 5x3 @ 130
As soon as I hit 95 pounds, I started having problems. At first, I attributed the bad session with a workout the day before that involved clean and jerks at 115. I failed that pressing day, managing only sets of 4,3,3.
Today was my second chance to pass the 95 pound mark. I felt fresh and completed sets of 5,5,4; technically enough to pass. However, I can't count all those lifts. My form was awful, and I definitely cut range of motion short at the bottom on a few of the lifts. I have to give myself one more chance at 95 pounds, strict form, and then I will do a reset. I am very annoyed and dissapointed at such an early reset on the press, but I am taking some solace in the fact that my other lifts are progressing very well, especially squats.
B14 Work sets:
Squats: 3x5 @ 180
Press: 5,5,4 @ 95
Power Clean: 5x3 @ 130
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