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  1. #1
    Do the Right Thing! AbdullahYousuf's Avatar
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    Abdullah's Training Log - Stronglifts 5x5 .............. (Form Check & Advice Please)

    May Peace Be Upon You!

    Welcome to my training log. I've just begun strength training.
    I'll be documenting my Stronglifts 5x5 workouts here:
    Squats, bench presses, barbell rows, overhead presses and deadlifts.

    I'll also post issues I'm having/had in each workout so that you can advise me on how I can overcome them.
    Additionally, I'll post videos from my workouts so that you can comment on my form as well.

    Thanks.
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    May 19, 2019 | Workout 1 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!


    Squat @ 20 kg - 5x5
    Bench Press @ 20 kg - 5x5
    Barbell Row @ 30 kg - 5x5


    Issues:

    Squat: I noticed rounding of my back at the bottom of the squat.
    Barbell Row: I seem to use my hips more than I should be in rowing the weight. I think I'll try to fix that before loading the bar further.

    Videos:

    I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.

    Squat: www . youtube . com/watch?v=kgRX-ZzMHoM
    Bench Press: www . youtube . com/watch?v=Tsfh5Uyp6eM
    Barbell Row: www . youtube . com/watch?v=QCANAVWcc8M

    Thanks
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    Do the Right Thing! AbdullahYousuf's Avatar
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    May 21, 2019 | Workout 2 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!


    Squat @ 22.5 kg - 5x5
    Overhead Press @ 20 kg - 5/4/5/4/3
    Deadlift @ 40 kg - 1x5


    Issues:

    Major Issue - Overhead Press: I wasn't able to lift with proper form at all. I think the 20 kg bar is too heavy at this stage for me to practise proper form. I think I'll switch to a lower weight bar and work my way up with proper form.

    Videos:

    I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.

    Squat: www . youtube . com/watch?v=7T2Wg2DvV0o
    Overhead Press: www . youtube . com/watch?v=6vCXJl_5TwI
    Deadlift: www . youtube . com/watch?v=4iqZ36f-PyQ

    Thanks
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  4. #4
    Do the Right Thing! AbdullahYousuf's Avatar
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    May 23, 2019 | Workout 3 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!


    Squat @ 25 kg - 5x5
    Bench Press @ 22.5 kg - 5x5
    Barbell Row @ 30 kg - 5x5


    Issues/Notes:

    Squat: Although I feel good about my form (not rounding my back at the bottom) but there's no sure way to tell as I can't watch myself yet (see video notes below).
    Bench Press: It felt better than the first time I did it. I was able to balance the bar better and I felt more in control overall.
    Barbell Row: I stuck with the same weight as last workout. I was more careful on not raising my hips as much. I think I did fine, but again, there's no sure way to tell (see video notes below).

    Videos:

    So it turns out that recording videos at my gym isn't allowed. I'll have to find an alternative to see if I'm doing things right.

    Thanks
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  5. #5
    Do the Right Thing! AbdullahYousuf's Avatar
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    May 25, 2019 | Workout 4 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!


    Squat @ 27.5 kg - 5x5
    Overhead Press @ 12.5 kg - 5x5
    Deadlift @ 45 kg - 1x5


    Notes/Issues:

    Squat: I started off with some bodyweight squats and on to the 27.5 kg. However, I felt my thighs to be quite stiff and getting closer to having cramps. Should I begin doing warm-up sets to avoid that condition? The Stronglifts app doesn't suggest adding in warm-up sets until I reach 30 kgs.

    Overhead Press: I switched to a smaller and lighter barbell. That weighed 12.5 kg. I had no issues with pressing this time. I think I'll get some good time to practise my form before the weight becomes challenging.

    Videos:

    (I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.)

    Overhead Press: www . youtube . com/watch?v=tvPRJuc-8dQ


    Thanks
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    Do the Right Thing! AbdullahYousuf's Avatar
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    May 27, 2019 | Workout 5 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!


    Squat
    Warm-up @ 20 kg - 2x5
    Work sets @ 30 kg - 5x5
    Bench Press @ 25 kg - 5/2/5/3/3
    Barbell Row @ 32.5 kg - 5x5


    Issues/Notes:

    Bench Press: I wasn't able to do 5x5. I'm wondering if I should start with a warm-up set of the empty barbell.

    No videos today unfortunately.

    Thanks
    Last edited by AbdullahYousuf; 05-30-2019 at 08:06 AM. Reason: Added warm-up sets.
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    May 29, 2019 | Workout 6 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!


    Squat
    Warm-up @ 20 kg - 2x5
    Work sets @ 32.5 kg - 5x5
    Overhead Press @ 15 kg - 5x5
    Deadlift @ 50 kg - 1x5


    Notes/Issues:

    Squat: I began with a hip stretching sequence from Kelly Starett (www . youtube . com/watch?v=JBHzXF-mVjY). This helped with the tight feeling I used to have earlier.


    Thanks
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    Do the Right Thing! AbdullahYousuf's Avatar
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    May 31, 2019 | Workout 7 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!


    Squat
    Warm-up @ 20 kg - 2x5
    Work sets @ 35 kg - 5x5
    Bench Press
    Warm-up @ 20 kg - 1x5
    Work sets @ 25 kg - 5/5/5/3/5
    Barbell Row @ 35 kg - 5x5


    Issues/Notes:

    Bench Press: I wasn't able to do 5x5 today either. My performance was better than last time though. Please see video below and let me know if you see things that I should be correcting. I felt slight pain in my left triceps when pressing.
    Barbell Row: I didn't feel as confident with today's 35 kg. I found myself having to raise my hips when rowing a few times.

    Videos:

    (I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.)

    Bench Press: www . youtube . com/watch?v=631Jy8BmYlk
    Barbell Row: www . youtube . com/watch?v=ON_RhLn3vcw

    Thanks
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    Do the Right Thing! AbdullahYousuf's Avatar
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    June 3, 2019 | Workout 8 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!

    Hip stretches (from Workout 6 and Kelly Starett)
    Shoulder dislocations - 3x10


    Squat
    Warm-up @ 20 kg - 2x5
    Work sets @ 37.5 kg - 5x5
    Overhead Press @ 17.5 kg - 5x5
    Deadlift @ 55 kg - 1x5


    Notes/Issues:

    Squat: So there's a bit of a butt wink at the bottom of some of the reps. Also, notice how my upper back remains rounded when I carry the bar. If I attempt to raise my chest, the bar tends to roll down my back and cause it rest on my arms instead. Does it look okay?

    Overhead Press: My back seems to be quite arched when I press. Is this normal?

    Deadlift: It was harder to hold/keep grip of the bar at the top of the deadlift this time.


    Videos:

    (I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.)

    Squat: www . youtube . com/watch?v=0-Y3G9WLkUA
    Overhead Press: www . youtube . com/watch?v=IvLvisWp73c
    Deadlift: www . youtube . com/watch?v=FiAFiLrbGrQ

    Thanks
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    Do the Right Thing! AbdullahYousuf's Avatar
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    June 6, 2019 | Workout 9 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!


    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    30 kg - 1x3
    Work sets @ 40 kg - 5x5
    Bench Press
    Warm-up @ 20 kg - 1x3
    Work sets @ 25 kg - 5x5
    Barbell Row @ 35 kg - 5x5


    Issues/Notes:

    Squat: It's getting challenging now. Regarding the butt wink, I focused on keeping my abdomen tight and cutting off some unneeded depth below parallel. My form's better now, but, still needs some work.

    Bench Press: I was able to do 5x5 today! I fixed some form issues after going through the guidelines on the Stronglifts website (stronglifts . com/bench-press/). Main points include squeezing the shoulder blades, widening my grip to get the forearms vertical, adjusting my legs and adopting a diagonal bar path from the top to mid-chest.

    Barbell Row: I stuck with 35 kg today as well hoping to correct my form, i.e., not using my hips as much and not lowering my chest to meet the bar and thus cheating the rep. However, I just didn't feel that much strength to row that weight through my arms alone and found myself having to do the things I mentioned earlier. I'm not sure if I should continue adding weight, stay at the same weight until I correct my form or deload and work my way up.


    Videos:

    (I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.)

    Squat: www . youtube . com/watch?v=I4I7iOEIxE4
    Bench Press: www . youtube . com/watch?v=iB0WgV4ihjQ
    Barbell Row: www . youtube . com/watch?v=sVzYlHx4ER0

    Thanks
    Last edited by AbdullahYousuf; 06-08-2019 at 07:59 AM.
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  11. #11
    Do the Right Thing! AbdullahYousuf's Avatar
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    June 10, 2019 | Workout 10 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    30 kg - 1x3
    Work sets @ 42.5 kg - 5x5
    Overhead Press @ 20 kg - 5x5
    Deadlift @ 60 kg - 1x5


    Notes/Issues:

    I took two days of rest as I could still feel my quads after one day's rest.

    Squat: It was still challenging. I had to really push through on the last reps. I noticed how I had the urge to raise my chest and back instead of using my hips when it was heavy.

    Overhead Press: I tried to have better form this time to protect my lower back. I focussed on arching my upper back only and keeping the glutes tight. I felt my lower back slightly after the workout. I think there's still some work to be done on my form.

    Deadlift: Gripping the bar is becoming harder now.

    Please comment on where I can improve my form in the videos below.


    Videos:

    (I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.)

    Squat: www . youtube . com/watch?v=AaYft57Dmac
    Overhead Press: www . youtube . com/watch?v=33MWFu4iWZE
    Deadlift: www . youtube . com/watch?v=reo-qTfKKzE

    Thanks
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    Do the Right Thing! AbdullahYousuf's Avatar
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    June 13, 2019 | Workout 11 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!


    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    30 kg - 1x3
    Work sets @ 45 kg - 5x5
    Bench Press
    Warm-up @ 20 kg - 1x3
    Work sets @ 25 kg - 5/5/4/3/2
    Barbell Row @ 32.5 kg - 5x5


    Issues/Notes:

    Squat: It was hard but I managed to do 5x5.

    Bench Press: I wasn't able to do 5x5 this time. My guess is that my form and energy levels played a role. As for form, I think I laterally displaced the bar too far ahead of my chest (causing the bar to be too far away from my shoulders when pressing back up). And as for energy, I was tired from a long day at work. I probably also have to look into nutrition and evaluate how many calories and proteins I'm taking in. Perhaps I'm not taking in enough for my body to recover and grow stronger.

    Barbell Row: I decided to deload a little bit and focus on form, i.e., not raising my chest too much and utilising my upper back to also row the weight (which I wasn't doing previously).

    (Slight) Injury: I could feel my lower back from the last workout (due to hyperextension/arching in overhead presses I'm assuming). It hasn't healed completely. I'll be taking extra 6 or 7 days of rest before I do my next workout. I'll be doing spinal decompressions on the pull-up bar in the meantime for quicker healing.


    Videos:

    (I can't post links as it is just yet as I need to reach 50 posts before I can do that. I'd be grateful if you could paste the following links without the spaces.)

    Squat: www . youtube . com/watch?v=Ki8ImJ2V8Fc
    Bench Press: www . youtube . com/watch?v=8piuT95RIoE
    Barbell Row: www . youtube . com/watch?v=BFmRo8Qylzo

    Thanks
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    June 29, 2019 | Workout 12 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @ 20 kg - 2x5
    Work sets @ 35 kg - 5x5
    Overhead Press @ 15 kg - 5x5
    Deadlift @ 47.5 kg - 1x5



    Notes/Issues:

    Injury update: It took approximately 2 weeks for my lower back to start feeling normal again. I had a slight sensation though prior to this workout. However, my back's feeling even better post workout! I've deloaded by 20% after the break.
    I looked deeper into proper form of the exercises over the break - especially the overhead press. Alan Thrall's videos (links to them at the end) were most helpful along with the StrongLifts 5x5 guides on the website.

    Edit: I got on the pull-up bar later for some spinal decompressions, and I ended up hurting my finger. Not sure how long that will take to heal.


    Squat: Even wiith the 20% deload, there's some soreness post-workout.
    Edit: There's significant soreness in my thighs now.

    Overhead Press: Tried to follow proper form. There's still some work that needs to be done with the hip movement, elbows and going straight up (bar path). The lifts were easy with the deload.

    Deadlift: A friend commented that the bar started a little away from me. What do you think? (see video below)

    Please comment on where I can improve my form in the videos below.



    Videos:


    Squat:



    Overhead Press:



    Deadlift:




    Helpful videos on proper form:

    Fixing Your Squat : Falling Forward, Butt Wink, Lower Back Pain
    3 Common Squat Errors feat. Austin Baraki
    How To Overhead Press : Body Lean
    Common Deadlift Errors ft. Austin Baraki - Starting Strength Coach
    How to INCREASE Your Bench Press: 3 Common Mistakes | Silent Mike & Alan Thrall
    Bench Press Plateau / Common Mistake
    Your Bench Arch Isn't Helping You - How To Leg Drive


    Thanks.
    Last edited by AbdullahYousuf; 06-30-2019 at 09:35 AM. Reason: Extra details.
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    Will be following this log. Good luck in your training m8.

    I've run stronglifts myself a few times.
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177172201&page=5
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    Looks like your knees are collapsing inwards a little on squats - with such long legs this is an awkward movement to perform well. You may find that keeping your feet slightly less turned outwards and focussing on sitting between your knees (not sitting back as is often cued), then keeping them out to the side on your ascent helps. Not sure if that makes any sense at all... kinda like what is shown in "Foot Pressure & Knee Movement in the Squat" | JTSstrength on youtube (can't post links yet...)

    Your deadlifts look to me more like a stiff-legged deadlift - I think you would benefit from bending your knees a little more to get down to the bar, but they didn't look too bad so if you prefer your current technique then stick with it for now. Just be careful not to 'jerk' the bar up - you want to have all the tension out of the bar before it starts to rise, to avoid your hips rising and low back taking the strain.

    Overall looks pretty good though, keep going!
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    Lower back control is really important - it seems you're rounding your lower back at the bottom of the squat.

    Here are a couple good vids by Mark Rippetoe on it:

    https://www.youtube.com/watch?v=aXfOdvd-sJ0
    https://www.youtube.com/watch?v=SnwxJSuZSAo
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    Originally Posted by Jtheta View Post
    Looks like your knees are collapsing inwards a little on squats - with such long legs this is an awkward movement to perform well. You may find that keeping your feet slightly less turned outwards and focussing on sitting between your knees (not sitting back as is often cued), then keeping them out to the side on your ascent helps. Not sure if that makes any sense at all... kinda like what is shown in "Foot Pressure & Knee Movement in the Squat" | JTSstrength on youtube (can't post links yet...)

    Your deadlifts look to me more like a stiff-legged deadlift - I think you would benefit from bending your knees a little more to get down to the bar, but they didn't look too bad so if you prefer your current technique then stick with it for now. Just be careful not to 'jerk' the bar up - you want to have all the tension out of the bar before it starts to rise, to avoid your hips rising and low back taking the strain.

    Overall looks pretty good though, keep going!
    Thanks for the advice and video. I'll try to incorporate that into my form.



    Originally Posted by cancell View Post
    Lower back control is really important - it seems you're rounding your lower back at the bottom of the squat.

    Here are a couple good vids by Mark Rippetoe on it:

    https://www.youtube.com/watch?v=aXfOdvd-sJ0
    https://www.youtube.com/watch?v=SnwxJSuZSAo
    The videos were helpful. Thanks. I'll try to be conscious of this.
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    July 01, 2019 | Workout 13 | Squats

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @ 20 kg - 2x5
    Work sets @ 37.5 kg - 5x5


    Notes/Issues:

    Injury update: My finger's recovering. I decided to do just squats in the meantime until my finger can support benching/rowing the weight.


    Squat: I tried to incorporate improvements in my form (mentioned in the two posts below). How does it look?




    Video:


    Squat:



    Thanks.
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    July 03, 2019 | Workout 14 | Squats

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    30 kg - 1x3
    Work sets @ 40 kg - 5x5


    Notes/Issues:

    Injury update: My finger's better. I'll bench and row the weight next workout.


    Squat: I tried to be even more conscious of my lower back and keeping it tight. After every set, I could feel like my lower back muscles had been worked.





    Squat:



    Thanks.
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    July 06, 2019 | Workout 15 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    30 kg - 1x3
    Work sets @ 42.5 kg - 5x5
    Bench Press @ 20 kg - 5x5
    Barbell Row @ 25 kg - 5x5



    Notes/Issues:


    Bench Press: When squeezing my shoulder blades (and keeping my shoulders tucked back), I feel like the bench's width is obstructing my shoulders. In other words, my shoulders aren't wider than the bench. So, when tucking them back, the bench is getting in the way. Is this normal?



    Videos:


    Squat:



    Bench Press:



    Barbell Row:



    Thanks.
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  21. #21
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    Squats are looking good - your latest set looked reasonably challenging and you can see in the last rep or two on the video that your form is just starting to break down (hips rising early, possibly knees collapsing inwards slightly but hard to tell from the angle). This is normal, and I find that I am constantly fighting against this happening with heavier weights. As long as it's just the last rep or two and still under reasonable control then I wouldn't worry too much, just a sign that you are challenging yourself.

    Bench looks good for now - you kind of want resistance at the bottom of the lift from your shoulder position as this will help you get the bar back up.

    I would try to keep your chest up a little more on rows. This does not mean bend over less, just try to mimic the body position you use for your bench. I think stronglifts recommends looking down on rows/squats to help keep a neutral cervical spine, but I find this quite unhelpful and always look more or less straight ahead to help keep my chest up. Might be worth a try.

    You are making great progress though, keep it up!
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    Originally Posted by Jtheta View Post
    Squats are looking good - your latest set looked reasonably challenging and you can see in the last rep or two on the video that your form is just starting to break down (hips rising early, possibly knees collapsing inwards slightly but hard to tell from the angle). This is normal, and I find that I am constantly fighting against this happening with heavier weights. As long as it's just the last rep or two and still under reasonable control then I wouldn't worry too much, just a sign that you are challenging yourself.

    Bench looks good for now - you kind of want resistance at the bottom of the lift from your shoulder position as this will help you get the bar back up.

    I would try to keep your chest up a little more on rows. This does not mean bend over less, just try to mimic the body position you use for your bench. I think stronglifts recommends looking down on rows/squats to help keep a neutral cervical spine, but I find this quite unhelpful and always look more or less straight ahead to help keep my chest up. Might be worth a try.

    You are making great progress though, keep it up!

    Thanks for the advice and motivation.
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    July 08, 2019 | Workout 16 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    30 kg - 1x3
    Work sets @ 45 kg - 5x5
    Overhead Press @ 15 kg - 5x5
    Deadlift @ 50 kg - 1x5



    Notes/Issues:


    Squat: It's getting harder now. I can notice my right knee having a tendency to cave-in on the way back up. I could also feel my quads between the sets, but there's no soreness the following day.

    Deadlift: After the first rep, I could feel my balance shifting backwards a lot right after lowering the bar. I felt the urge to widen my stance to help stay balanced.



    Videos:


    Squat:



    Overhead Press:



    Deadlift:



    Thanks.
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  24. #24
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    Squats look pretty good except for your scapula position. I don't think it's a big deal for now but something I would address at some point soon.

    I think OHP is currently your best lift in terms of mechanics and form.

    How's your weight? Have you been eating to gain weight and getting enough protein/sleep?

    Also I think you need to start thinking about deadlifting from the floor soon. it's going to be harder because the range of motion is longer but it will also be easier in a sense because you won't need to control the way down like you do now and can more, or less

    If you think you might fail your next set then make sure to take a good rest. Like 5-6 minutes so that you don't fail.

    Also you should really add pull ups or some kind of vertical pull on the Deadlift day
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    Originally Posted by Millz12323 View Post
    How's your weight? Have you been eating to gain weight and getting enough protein/sleep?
    Yes, I'm paying attention to nutrition and sleep.
    I weigh 49.5 kg at the moment and I've been taking in 3,500 Cal every day on average. I gained almost 3 kg in the last 10 days.

    Sleep is something I could work on better. Currently, I'm getting close to six (6) hours on average.

    Thanks for the advice on the rest of the exercises.
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    July 10, 2019 | Workout 17 | Version A (Squat, Bench Press & Barbell Row)

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    35 kg - 1x3
    Work sets @ 47.5 kg - 5x5
    Bench Press @ 22.5 kg - 5x5
    Barbell Row @ 32.5 kg - 5x5



    Notes/Issues:


    Major squat issue: With the weight quite heavy, I've found myself shifting my weight onto my left side on the way back up. There was massive soreness above and towards the outside of my left knee after the workout. It's quite sore the next day as well. It pains every time I bend my knees now. I've attached an image of the place where it pains.

    I need advice on how I can correct my form now. The feeling I have when coming back up from the squat is like the following: if I don't shift my weight onto my left side, then I feel like my knees might cave in and it feels really hard to come back up without doing that. Any help on this will be very valuable. I'm not sure if the muscles will become alright in time for the next workout though.

    There's also fatigue in my lower back muscles. It doesn't feel like an injury though. Just a tired, muscles worked feeling. I'm attributing it to my efforts on controlling my lower back on the squats. Does this sound normal?


    Bench Press: I'm still trying to learn how to keep my shoulder blades and my shoulders tucked back.


    Barbell Row: I accidentally made the jump to 32.5 kg this workout. I had forgotten to save the lower weight I rowed last time in the app. It showed me 32.5 kg this workout, and I went with it without realising it. It was fine. I think I need to start rowing from the floor next time as I don't currently have enough room to bend my kness further before my back gets parallel.



    Videos:


    Squat:



    Bench Press: Front View




    Bench Press: Side View



    Barbell Row:



    Thanks.
    Attached Images
    Last edited by AbdullahYousuf; 07-11-2019 at 11:04 AM. Reason: Added notes on lower back muscles.
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    Just reading about your knee pain and I was going to suggest posting a video from either front or behind which you actually did here anyway.

    Your knee pain is likely from your knees caving inwards when you're coming out of the bottom of the squat.

    You need to make sure your knees do not end up inside of your big toe so you could either not point your toes out as far as you are or make sure to keep your knees out when your pushing out of the bottom.

    If you look in your video you can see that your knees cave inside and are inside of your toes when your pushing which is bad
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    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
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  28. #28
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    Originally Posted by Millz12323 View Post
    Just reading about your knee pain and I was going to suggest posting a video from either front or behind which you actually did here anyway.

    Your knee pain is likely from your knees caving inwards when you're coming out of the bottom of the squat.

    You need to make sure your knees do not end up inside of your big toe so you could either not point your toes out as far as you are or make sure to keep your knees out when your pushing out of the bottom.

    If you look in your video you can see that your knees cave inside and are inside of your toes when your pushing which is bad
    ^ What he said.

    It may be worth experimenting with moving your stance slightly wider with your toes pointing more forwards. The key is finding the balancing between keeping your knees out, but not driving them out too wide, or they will only be able to collapse as you come back up. This takes some experimentation!

    I recommend some of the videos from Squat University on youtube. You would likely benefit from spending 10-15 minutes working on ankle/hip mobility, hip flexors, maybe some foam rolling of your adductors/IT band. One thing I like to do is bodyweight squats with a resistance band hooked from the rack around my waist to help balance. You can sit down in a deep squat position and move your feet/knees etc. to really warm up for squats before you even touch the bar.

    On bench, I would say your grip is too narrow - you have long arms! Don't go crazy wide, but I think your grip should be at least 1 hand-width wider.

    For rows, just be careful that you are not rounding your back. You will likely need to bend your knees at least a small amount to get your hips lower, then try to keep a neutral or slightly exaggerated arch in your back through the movement. Be especially careful as you lower the weight, this is where a lot of people relax too much and end up in a worse position.

    For food - how much protein are you eating? How tall are you? How active are you? 3kg in 10 days is a very fast rate of weight gain. You don't want to keep gaining at that rate long term or you will likely end up pretty fat (trust me, I've been there!), but aiming for up to 0.5kg per week initially, slowing to around half this as your weight gets a little higher is I think a reasonable move for someone fairly new to lifting and gaining strength so quickly.
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  29. #29
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    Originally Posted by Millz12323 View Post
    Just reading about your knee pain and I was going to suggest posting a video from either front or behind which you actually did here anyway.

    Your knee pain is likely from your knees caving inwards when you're coming out of the bottom of the squat.

    You need to make sure your knees do not end up inside of your big toe so you could either not point your toes out as far as you are or make sure to keep your knees out when your pushing out of the bottom.

    If you look in your video you can see that your knees cave inside and are inside of your toes when your pushing which is bad
    I'll correct this. Thanks a lot for sticking around and sharing your advice.


    Originally Posted by Jtheta View Post
    ^ What he said.

    It may be worth experimenting with moving your stance slightly wider with your toes pointing more forwards. The key is finding the balancing between keeping your knees out, but not driving them out too wide, or they will only be able to collapse as you come back up. This takes some experimentation!

    I recommend some of the videos from Squat University on youtube. You would likely benefit from spending 10-15 minutes working on ankle/hip mobility, hip flexors, maybe some foam rolling of your adductors/IT band. One thing I like to do is bodyweight squats with a resistance band hooked from the rack around my waist to help balance. You can sit down in a deep squat position and move your feet/knees etc. to really warm up for squats before you even touch the bar.
    Alright. I'll look into them. Thanks a lot. I really appreciate the feedback.


    Originally Posted by Jtheta View Post
    For food - how much protein are you eating? How tall are you? How active are you? 3kg in 10 days is a very fast rate of weight gain. You don't want to keep gaining at that rate long term or you will likely end up pretty fat (trust me, I've been there!), but aiming for up to 0.5kg per week initially, slowing to around half this as your weight gets a little higher is I think a reasonable move for someone fairly new to lifting and gaining strength so quickly.
    I'm getting 200g of protein on average every day. I currently weigh 50 kg and my height's 5' 4".

    For the past 5 weeks, I've been doing a desk job. I'll be at home for the next month until college resumes. So not a lot of activity going on aside from the gym.

    I think the "3 kg in 10 days" rate is slowing down now. I've gained only 0.5 kg in the last 3 days. So I guess it's slowing down (?).
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    July 13, 2019 | Workout 18 | Version B (Squat, Overhead Press & Deadlift)

    May Peace Be Upon You!

    Hip stretches (see workout 6)
    Shoulder dislocations - 3x10

    Squat
    Warm-up @
    20 kg - 2x5
    30 kg - 1x3
    Work sets @ 42.5 kg - 5x5
    Overhead Press @ 17.5 kg - 5x5
    Deadlift @ 55 kg - 1x5



    Notes/Issues:


    Squat: (After last workout's episode),
    1. I focused on keeping my toes pointed more forward and having a slightly wider stance.
    2. My feet have the tendency to begin to point out as I squat, and there's wasn't enough friction between my shoes and the ground to prevent my feet from pointing out.

      Edit: Perhaps it's less to do with the shoes' grip and more to do instead with "limited ankle mobility, foot stability and internal hip rotation" as discussed in this Squat University video.

    3. Even though I deloaded by 5 kg, it felt hard squatting with the modified form. Controlling my lower back slipped out of my mind in the process.
    4. I watched this video by Squat University and picked up another cue - to turn my knees outward before squatting.
    5. However, there's still some hip shift at the bottom of the squat that I need to work on. I think I'll stick to this weight and work on my form before loading the bar further.

    Overhead Press: I watched this video by Mark Rippetoe in which he talked about rebounding from the tightness produced by pushing the hips forward, i.e., making it a dynamic pushing movement using the whole body. I tried incorporating that into my form. I wasn't very successful though. I wasn't quite able to synchronise detracting the hips back and pushing the bar up at the same time. Looking at my video, it seems like my hips are shifted forward the entire time. I don't seem to be moving them as I press the bar. I need to work more on my form. I'm also wary of extending my lower back too much.

    Deadlift:
    1. I noticed a gap between the bar and my body. I need to keep it closer to my body.
    2. Gripping the bar was hard. To improve my grip strength, I'm hoping that hanging from the pull-up bar at home will help.



    Videos:


    Squat: back view



    Squat: side view



    Overhead Press:



    Deadlift:



    Thanks.
    Last edited by AbdullahYousuf; 07-14-2019 at 11:35 PM. Reason: Added cause for feet pointing out.
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