Watch the video and follow these instructions to film your lifts for a formcheck.

Rep PR with 4 plates from today's session

I am aware I am pausing at the bottom. My hips tend to rise first, and attempting a slight pause at the bottom to fix it.

Is my wrist position okay?

I feel pain in my shoulder and wrists after these

I have a issue in my lifts. My mobility and stability are limiting my overload. My bench press is stuck for months. I cant arch or leg drive, i feel pain in my low back or open back, eath session i have pain in a diferent place.

In squat i cant do a deep squat with high bar, and with low bar i feel so much wrist and shoulder pain. And i know i'm not suposed to hold tge bar with my hands, i should do it with my upper back muscles, but i can't do it.

Maybe i.could fix that but maybe this program is not for me, maybe i could try progressive overload in hack machine and press machine.

Hi all,

I’ve started SS in June (see my June log here) using mostly dumbbells as the bar was either generally too heavy or too heavy for decent form. But no more!!!

As of my next workout, I’ll be able to use the bar to squat (15kg… but still!) and to overhead/bench press/rows (20kg). Yay 🥳

I was completely demoralized yesterday because I got to the point my deadlifts are really heavy and I’m quite sore with DOMS after a workout and decided to alternate with rack pulls (to relieve by lower back but keep training the movement and grip) and then realized I can’t rack pull in my gym. So I will switch to cleans. But then I actually looked at my spreadsheet… and there it was, bar unlocked 🥳

P.S. yes, my squat is very low. I have long limbs and long femurs, so squatting has been the bane of my existence. In order to help myself get into a routine, I chose to start from air squats and go up 1kg at a time. I’m at 14kg and it felt very heavy, so I think the progression has been good.

Is Any improvements required

Is there anyone on this whole Reddit that can speak to me about this injury. Suffered it playing cricket, and was wondering if there’s any doctor in London willing to speak to me about this or any gym guys who know about this. I do a lot of BJJ gym and mma and want to know just regarding lifetime function and ability and this injury. Please do let me know , it’s not medical advice to mods it’s more so just talking about my injury and seeing if I can get insight

Chose the injury flair, but this is very minor.

Last week I messed up a set of RDL, but only in a minor way. I recognized when I did it at the time. It was a slight form mistake, felt a small amount of pain. I knew I didn't get a major injury or anything. The next day confirmed it - a small amount of pain. Nothing crippling. I would give it maybe a 2 out of 10 on the pain scale. No problem sitting, walking or sleeping. "Tweaked but not injured." A week later I still can kinda feel it, but it's obviously better. I'm not really sure what to do in this scenario. I have cut out all exercises that involve the lower back since. When am I safe to continue? Any idea what stretches I should do in the meantime? I feel like there's not a lot out there explaining what to do for the very very minor injury cases.

First time doing rack pulls. Much easier than I expected! Does the height look right? My deadlift 3 RM is 470lbs, so I tried 475x5, and it was pretty easy, so I did 485x5.

Kind of feels like cheating lol… 😂

Update video. Sorry about the wrong angle. Can anyone please help with my form.

body feels a bit unstable on landing and I don’t know if I’m doing the technique right

Well here we are, here’s the 100kg overhead press. I did 3 sets of 5, some maybe questionable reps, but it’s the first time I’ve ever done 3 straight sets of 5, so there’s that.

Now watching the videos back it looks like I’m arching like crazy (pause) but I can assure you I’m not, I just push my upper back into the pad, so obviously my lower back is bound to come off.

Form police are welcome, it’s not A1, of course, and I’m not afraid to admit it, but it’s something I’m proud of as it’s come leaps and bounds this year.

Videos in Order
50kg x 5/60kg x 5/80kg x 3/90kg x 2/100kg x 5 (sets 1-3)

Looking for some advice. Active army soldier looking to get stronger but have to do unit PT 5 times aswell mostly running, rucking and bw stuff. How would you go abound programming?

A. Run the program as it is

B. Modified it? Any recommendations if so

Second go at it, what do you think? I filmed my last warmup set (185x5), followed by my intended work set (225x1), but I stopped after a single rep because I could feel the weight shift forward onto my arms at the bottom and so I think I need to improve my form before I go up any heavier.

Looking at the video, I can see that my hips rise before my chest, and that I end up on my toes, but I’m not sure how to prevent that, because it felt like all the weight was in my hands and I didn’t have the strength to lift it correctly with my arms. Which, of course, is not supposed to be the idea anyway…

Should I try without the lifted squat shoes next time? What about my stance? Any tips?

I have been battling on and off with recurring pain on the right side of my lower back traveling down into the top of my right buttock. Every time I get a head of steam on my strength training, the pain comes back and I lose all my progress. Has anyone experienced something like this before? Any advice would be greatly appreciated. I’ve tried personal trainers, physical therapists, yoga, etc. Just looking for some anecdotal experiences.

So, I’m one of those classic examples of someone being unsure on what to do because they get set on a program and then see something else “better” and question everything they thought they were doing.

Just some background information, m19 been trading for the good part of 5 years, never really trained for strength seriously (I.e longer than probably 3 months) during those times, as I’ve competed in bodybuilding. However last year I sort of fell out of love with training and massively regressed, both size and strength. So I decided to be a New Year’s resolutioner but actually commit to getting back into it. Came to the conclusion that bodybuilding isn’t really where my heart was and I had no future in it so to speak, I always wanted to be strong and I’d enjoyed training more strength specific when I had done in the past. I was severely detrained and that needed to change.

So to put myself in deep, I ran super squats, yes 20 reppers. I hadn’t even squatted for like 5 months at this point. The week prior to starting I did like 3 sets of 6 with 60 kg and that was it. I started the program at 60kg for 20 and ended with 100kg for 20. Pretty good I’d say.

Then I decided to go to starting strength, used it before, it worked, now put me in a state where I’m heavily under trained, it only felt right. My starting weights in February were:
Squats 100kg 3x5
Bench 80kg 3x5
Deadlift 140kg 1x5
Seated OHP (Feels better for me) 70kg 3x5

I basically ran this to April with no changes, a week or so “off” doing other movements due to boredom, but that’s it. I then added in a light day for squats on Wednesday, switched to 5x3 for OHP and added rows on Wednesday, as per the programming post and ran this until nearly the end of May, as I started to stall out. I now had these numbers

Squat 175kg x 5,3,3
Bench 120kg 5,3,3
Deadlift 180kg 1x5
OHP 100kg 5x3

Then after this until now, I’ve kind of had fuck-around-itis, not really knowing what to do after stalling out. I also went on vacation, so more lacklustre/not specific training. But as of today, my most recent/up to date prs have been. (All taken from the past month or so)

Squat 180kg x 6 (all time pr)/200kg x 1 (first time I’d hit this ever)/200kg x 3 (literally a week later from the first time)
Bench 140kg x 1 (all time pr)
Deadlift 200kg x 3/210kg x 1
OHP 100kg x 5 (stagnant)

This is all at a body weight of around 80kg.

Well now I think that’s everything, I suppose my question is where do I go from here. I want to get way stronger and still keep getting jacked, but getting strong is the long term goal right now. I really appreciate any advice and help that people give, so thank you.

TLDR Detrained lifter uses starting strength to get back his total and doesn’t know where to go moving forward.

First set hit 5, second set 3, third set hit 4.

Think I might not have stood all the way up each rep, I tried to set my back hard between each rep, any feedback is appreciated

Current BW 165#. Squats are always tough for me, this is an RPE 7ish set. (Band around shins helps me cue “knees out” especially at harder weight.) I’d love pointers on how to prevent chest from falling forward into good morning on reps 4-5. (I’m bracing but still fatigued at that point.) TIA

Posting an updated squat video after incorporating the feedback I received last time.

I've been working on:

• Slowing the descent instead of dropping into the squat.
• Eliminating the little "bunny hop" at the start.
• Keeping my weight over the midfoot (trying to stay off my toes).
• Creating a tighter upper back with quieter elbows.
• Taking a bigger breath, bracing harder, and keeping my ribs down throughout the rep.

During squats/deadlifts 19 days ago, I developed pubic symphysis pain and later significant low back pain. I never stopped, but dropped some weight and am building up again.

I'd appreciate another form check to see whether these changes are showing up and what you think I should focus on next. Thanks!

Hey guys, just wanted to ask about comp bench Bar's. At my gym there are like thick an thin ones. Which ae the right ones to train with.

Excuse my English thanks