Basic Barbell Training

westsider 2011-10-05 23:27:58 UTC #1

I'm currently doing sl 5x5 without squats on wednesday after spending years doing the wrong programs and not eating enough food. I was banned from the SL forums for no reason. I enjoyed lot of the articles from this site so I thought it would be a good replacement.

My best lifts @ 85kg bodyweight 176cm height are:
Squat 3x5 165kg
Bench Press 3x5 100kg
OHP 1x5 71kg
Deadlift 1x5 155kg

I just started doing deadlifts again after being in gyms where people moaned. I'm going to milk everything I can out of sl then focus on the bench press and ohp since those are my favourite lifts.

JFG 2011-10-06 04:25:11 UTC #2

Why can't you do the program as is? It's do damn easy to follow!

kaisermetal 2011-10-06 23:38:52 UTC #3

good luck.

T-Nation is nice place if you pay attention who to get your advice from.

i started similar on SS and made great gains. Stick to it and the results will come.

Chris_Colucci 2011-10-07 18:05:34 UTC #4

Very good question which deserves a legit answer.

What's your general condition/bodyfat (not talking percentage). Fatso, a 'lil pudgy, average Joe Shmoe, kinda lean, uber-ripped?

Sounds good. What the world needs is another 21 year old dude focusing on the bench press.

Dude, do yourself a favor: Narrow down specific goals and go even longer before specializing in anything, let alone the most over-used exercises in the fitness world.

westsider 2011-10-08 09:27:44 UTC #5

The bench press is overused but ohp is something I never see done in gyms. I am not ripped or huge but you would be able to tell that I lifted if you saw me. I have realised with SL that on the deadlift after you start squatting certain poundages your performance on the deadlift drops significantly because your deadlifting muscles are so fatigued from the squatting. I also bench and ohp before I squat because squatting fatigues me a lot thus decreasing my energy from those exercises but bench and ohp don't affect my squat performance if done beforehand. After sl I will do madcow as weekly gains in the bench and ohp will still get me larger gains than a program like westside, sheiko or 5/3/1.

westsider 2011-10-13 13:18:21 UTC #6

10/10/2011
BP 97.5kg 4/4/2
Squat 165kg 5/3
Chinups 9/8/7

I had very little sleep the night before this. On the second set of the bench press I stupidly went for a forced rep which robbed me of reps that I would've gotten on my last set. On the squat I ripped my shorts on the second set and dumped the weight on my 4th rep cos it felt a lot heavier all of a sudden.

12/10/2011
OHP 1x5 68.5kg
Deadlift 1x5 160kg.

I'm close to matching/beating my pbs.

westsider 2011-10-14 18:33:05 UTC #7

14/10/2011
BP 97.5kg 5/4
Don't know what to say for the last set since the spotter always had his fingers on the bar.
Squat 5/4/1 165kg
Chinups 9/8/8

I'm starting off my squats with a hunched back which I need to fix. Will give 165kg one more try on Monday.

JFG 2011-10-14 22:52:45 UTC #8

You are all over the place.

Now, answer my original question.

westsider 2011-10-22 13:44:13 UTC #9

"I have realised with SL that on the deadlift after you start squatting certain poundages your performance on the deadlift drops significantly because your deadlifting muscles are so fatigued from the squatting. I also bench and ohp before I squat because squatting fatigues me a lot thus decreasing my energy from those exercises but bench and ohp don't affect my squat performance if done beforehand."

21/10/2011
ohp 3x5 67.5kg 2.5kg pr over previous best 3x5
squat 3x5 145kg
chinups

19/10/2011
bench press spotter gave to much help so don't want know what i really did that day
deadlift 1x5 165kg

17/10/2011
ohp 70kg 4/4/3
squat 140kg
chinups.

Nyral 2011-10-26 05:03:08 UTC #10

Would it be a correct assumption to say that squating on wednesday makes your pussy bleed?

westsider 2011-10-27 00:00:35 UTC #11

?26/10/2011
ohp 68.5kg 4,5,5
Perhaps lack of a warmup?
Deadlift 170kg x3 Bar landed in a bad position and should've straightenned it out first before lifting it. It seems impossible to find a place where the ground is even.

westsider 2011-10-27 00:47:28 UTC #12

I'm a pussy because I only squat twice a week? What are your stats?

Nyral 2011-10-27 01:49:21 UTC #13

Over 9000

westsider 2011-11-01 14:52:03 UTC #14

31/10/2011
ohp 3x5 70kg
Squat 3x5 155kg
Chinups 3x9

westsider 2011-11-03 12:17:13 UTC #15

2/11/2011
Bench Press 5/5/3 95kg
Deadlift 1x3 170kg
Current bodyweight:88kg

On the first set of the bench press I took the bar out myself and had no spotter. I don't think I rested enough on the last set. Imo my lack of bench progress has just been from bad spotters who are helping far too much. I made it very clear with my spotter in that session that I only wanted help if I was getting pinned by the weight. My grip just failed in the deadlift. My ring and little finger are on the smooth part of the bar and they tend to just slip. Gonna deload on the DL.

EndersDrift2 2011-11-05 01:53:34 UTC #16

Hey buddy there's a whole section for training logs - this is not that section.

westsider 2011-11-06 15:00:53 UTC #17

oops. I'll create a thread and continue there then.