Hello everyone, my name is Francesco, I’m 18 and I’m from Italy.
I weigh 64kg (141 pounds) and I’m 171cm (5’6’’). I have been training for about a year and a half; since January I have been doing Stronglifts 5x5. I train at home and I haven’t a squat rack, so I have been doing deadlifts instead of squats in February and March, and from the beginning of April I have been doing bulgarian split squats and reverse lunges.
On Wednesday, I went to a gym with a friend of mine and I did this training (excluding warm-ups):
5x5 shoulder press machine with 65kg (143 pounds)
5x5 BB back squat with 90kg (198 pounds)
1x3 BB deadlift with 120kg (264 pounds)
3x5 and 1x10 weighted neutral (narrow grip) pull ups with 10/20/25/5kg (22/44/55/11 pounds)
1x3 BB flat bench press with 70kg (154 pounds)
4x5 dragon flags
I would like to ask 4 questions:
Do I lift enough weight? Should I lift more for my weight?
What can I do to replace squat? Are BSS or RL enough?
It seems that I have some problems with my left shoulder, since I feel pain when I do the eccentric movement of the overhead press; I stopped to do it because even if my muscles were able to lift the barbell, my joints weren’t. I started to do pike push ups, but I don’t think they are challenging enough; what do you recommend to do?
Should I learn to do handstand push ups? I tried to use DBs insteade of the BB but it wasn’t better. What confuses me is that I have absolutely no problem or pain at doing chin ups/pull ups/bench.
- Should I start to use a weight belt from now on, as the weights increase? Until now I have had no problem, I deadlift and squat breathing diaphragmatically and pushing out the abs.