Ok first is Squat- Unable to squat below parrell without bending back? Im stuck on 60kg even though i gave 90kg a go the other day, but not sure im going deep enough. Also bench has stayed at 85 kilos for 4 reps, unable to get the 5th.?
if you cant squat with form take the weight off man,if you cant bench passed the number of reps you want then take some weight of the bar and build up to it. why on earth would you do a 30kg increase in a week?
Workout A Mon Squat 3 by 5 Calf raise 3 by 15 Bench 3 by 5 Deadlift 5 by 1 DIPS 3 BY 15 Chin ups 5 - 4 - 2 (aiming for 15 times 3 Workout B Wed Squat 3 by 5 Clean and snatch 5 by 1 Shoulder press 3 by 5 Dips same as A chins up same as B 3 times a week, alternate between A and B Bench 85 kg Squat 60kg Deadlift 120kg Clean and snatch 50kg Shoulder press 50 kg
It looks like a slightly modified version of Starting Strength. There's a few things you could do. 1. Lower the weight you're using by 5-10kg then build back up slowly. 2. 5/3/1 is a great routine by Jim Wendler which you may like to try. Google 5/3/1. 3. Lower the weight a little then try and do some extra reps with that lower weight. You don't have to up your 1RM to get stronger.
yeah mark rippetoe stuff, ived added a few accesories like calf raises, but i feel a bit down being stuck at this weight when it seem people can bench above 100 easy. Im also trying to get down to sub 10 fat so not sure if a strenth routine is correct for that type of goal.
It depends which workout you choose to do. And Starting Strength isn't really a routine to do when you're attempting to lose body fat. Also, having the goal of strength gains when on a calorie deficit isn't the best idea.
Yes a month into the more i read the more i thought it dosent seem logical even though ive read your likely to keep your muscles whilst losing bodyfat if your lifting heavy- In two months my bodyfat has gone from 20.5 or 21.5 to 16.5 to 17.5. Lost 5 pounds in total weight but feel im not progressing on getting shredded.
If your doing normal squats then your thighs/quads dont go past parallel. When you go past parallel that is a deep squat and you wont be able to squat as much doing deep squats and should use a lighter wieght. For bench, do 1 set of max per week but dont add any more than 5-10 pounds (at most) per week. Alot of times you wont even be able to add that. Also look up adding strength to your bench on yahoo or google for more tried and tested ways. Instead of just trying to get that 5th rep at whatever kilos add more wieght and only do 1 or 2 reps. Your 1-2 rep max is where you will gain your strength. So your wanting to add strength and lose fat? Losing fat is all in your diet and as far as gaining strength at the same time your good as long as your not worried about putting on muscle mass. You can gain strength and cut fat but if your wanting to maximize ethier you need to focus on one or the other. And your only a month into it. Your not gonna be shredded yet, it takes time just stay dedicated. That being said you have probably gained more than you realize. Google this stuff you will find far more info that way. And info that will explain the science behind this stuff.
Re: Full Squat... 1) Stretch PROPERLY. Stretch your calves BIG TIME! After that, put 2 10kg plates on either side where your feet would be and proceed to back your HEELS on to the weights. 2) Warm up and then work your way up to 60kg. 3) After you're done with your reps, do some body weight Squats for 10 reps to get the feel of going "ass to grass" (Just your BW, no bar). 4) Lower the weight by 20kg, remove the 2 10kg plates, now proceed to Squat. 5) Congratulations! You've just done an "ass to grass" Squat. Then feel free to bump up the weight to 60kg again. Believe me, stretching your calves is a MASSIVE helper. And remember, lifting is all about confidence! Now go get 'em tiger! ;-)
