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

Opinions on doing Juggernaut as a break from heavy sets of 5 between the end of novice progression and the begging of texas method style programming?

overhead press grip width, is this grip width too wide or too narrow, or just right for overhead press grip "width"?

Some context:

Was looking at 4 day split programming in recent months. I've recently started a shift role at work. 4 days of getting up at 4am followed by 3 days of getting home after midnight with 4 days off when on a rota. This can be random though, as i'm the cover for 9 weeks at a time, meaning I cover the other 3 guys leave as and when needed.

All to say, schedule is random, hectic and not sleep conducive. Add to that chronic insomnia, single dad to.2 teenagers with associated school runs, clubs etc. and it's nigh impossible to get a 4 day schedule for lifting working. I've tried sucking it up and going very late/very early but that drove me into the ground and recovery was awful. Lifts started tanking due to fatigue and 3/4 hrs sleep.

After scouting around here, the SS forums, Andy Bakers website and various sources, I've come to the conclusion that 2 days may be the best option I have (and honestly, it'd be interesting to see how lower volume training pans out results wise). Anyway, after reading an article by Andy Baker I've come up with this:

Monday

Squat: 1 x 3-8, backoff 1 x 10-12

Press: 1 x 3- 8, backoff 2-3 x 10-12

Chins: 3 x amrap

Tricep pushdown: 3 x 12

Thursday

Deadlift: 1 x 3-8

Rows: 2-3 x 10-12

Bench: 1 x 3-8, backoff 3 x 10-12

LTEs: 3 x 10-12

The general idea is pick a weight for each lift. Rep it out capped at 8. Add weight next week. Continue until it reaches a very grindy set of 3. Then reset 2.5kg or 5kg higher than the previous starting weight and run it again, aiming to beat previous reps. This will be coupled with a bit less food and increasing walking (which i can achieve during break times at work quite easily. Stuck on a secure site though, with no chance of getting to a gym before that's suggested).

Seems to me, this could work for a good long while and at least maintain while being easier on recovery and slowly improving body composition with some gradual fat loss (not chasing abs here, just general health and reducing the spare tyre).

For reference, my set of 5 PR lifts are:

Squat: 200kg (441 lbs)

Deadlift: 228.5kg (504 lbs)

Bench: 121kg (267 lbs)

Press: 77.5kg (171 lbs)

Height: 5ft 10in

Weight: 106kg (234 lbs)

Mostly retired (still play the odd game) rugby prop forward rapidly approaching 41yrs young.

All comments, critique, suggestions welcome

No motivation what so ever while on Reta

Been on Rata 3 weeks now and the only exercise I do is walking but would like to hit the gym to maximise things and not loose any muscle while in Reta, my motivation however is pure shit (apart for walking), a bit of background…I do take 60mg of antidepressants and also work lately has been really shit for my mental health, I don’t know where to go from here

PR 120kg... Last set...

Sharing links to videos and articles is a pretty vital part of what we do here, but Reddit is getting increasingly aggressive about nuking accounts that share links too often as part of their crackdown on spam.

So, I'm going to set up some keywords that will trigger the automod to comment links for us.

What links should we automate? What do we share most often? If you just comment the name of the video or article, I'll find it.

Lift tutorials, obviously. GOMAD. What else?

Slowly rebuilding my squat after losing some weight and some strength. Kind of humbling how hard this felt, considering that I’ve done a lot heavier just a few months ago… But I figure I might as well use it as another opportunity to practice my form and rebuild better.

So what do you think? These look pretty solid to me, with the exception of the third rep that looks to me like it might be a hair too high. I started my warmup with some shoulder stretches and it felt like it was helpful in getting my shoulders to stay back better and my elbows higher than I usually do (I’ve had a tendency to let my elbows collapse at the bottom, which means my upper back loses tension).

Can you spot anything I missed?

38 Male 230 lbs

I was stuck at 355 deadlift for almost 3 weeks before I could get a full 1x5. Just got 1x3s before. This is my first 360 attempt and I couldn't get the 5th rep. I deadlift once a week on my squat light day. Seems like failing a little too much. What is the indicator that I should switch to rack pulls and halting deadlifts, and if so what weight do you start them at relative to deadlift PR? My eating and sleep is good. I'm still gaining 1/4 to 1/2 pound a week. Thanks for any help

FYI if it is relevant:

Squat 285 3x5

Deadlift 355 1x5

Bench 195 1x5 2x5 90% drop sets

Press 145 7 singles

My daughter has recently started doing the NLP with me, and it's a lot of fun to see her learn the lifts and get stronger!

She's using the SS app (the old version, because the new one is a confusing mess), and it seems like the recommended programming for girls is a little different: it has her doing something like 5 warm up sets and 5 sets of 3 at her work weight. She's been finding it a little boring/discouraging because as a result, her workouts take her a solid hour or more, even though she's lifting very low weights for now.

I told her it's ok to skip a few of the warmup sets, because the warmup weight is only barely lower than her work weight anyway, and I'd rather she not get tired of the program already. Also, I think that many sets so close to her work weight could actually be counter-productive and wear her out enough that the work sets will be harder.

Does that make sense? Would you make any other adaptations for a girl her age? Her form's not perfect, but she's getting better, and I'm trying to not overwhelm her by criticizing her form too much... 😂

I believe this is good enough form to add 5. Any comments welcome as always.

When I bench press a weight that is slightly higher than my usual working weight, the area near the protruding bone on my shoulder hurts afterward. Even though the weight is only a little bit more than what I normally use, I'm wondering — is it because my form wasn't correct, or does this mean I simply shouldn't increase the weight at this point?

Much lighter than yesterday's session. I'm trying to implement the advice given in the comments. Hopefully, I'm going in the right direction. Lots of practice needed.

245 lb 3 X 5

This was the first working set.

145kg x5 (final set)

My previous videos has always mentioned my bad camera angles, hopefully this is better.

I feel like I need to drop my hips a touch lower and set my back a bit harder.

Any other advice? Thanks heaps 😁

I know it's not a set of fahve. Getting ready to test 1RM next week - first max attempt this year

I usually don't train the press to the absolute limit, but my PR for a set of 5 was previously 63kg, so I had a go at 64kg.

I lost balance on the fifth rep, so I'm not sure if that rep is legitimate.

I'm now pressing 3 times per week, as well as incline pressing twice per week.

I'd appreciate any feedback. Thanks.

New PR

Through my 20s and 30s I had no issues.

Now, knees and elbows were an issue. That fixed then I somehow hurt my shoulder/rotator cuff and can't do any lifts over my head.

No biggie, I'll just focus on squats and deadlifts.

Just had a deadlift workout which was going great. All my warm ups were faster than usual.

Get to my work set and then I feel/hear something in my hamstring. Don't know if it pulled or what but I had to stop the set.

Any advice on hamstring injuries?

edit: after some Googling I don't think it's a tear. I'm able to walk, stretch and squat with little pain.

Hey all

Back at it after a long break.

Quitting alcohol and the late weekends and focusing on my health and my strength.

Working through my lifts and checking my technique before I start going heavy.

Here's my DL at 135kg

Let me know your feedback on my form

Cheers in advance

Been squatting 3 days a week for the past 2 weeks 3 sets of 5 each workout and have since added 30lbs to my squat how long will I keep going at this rate?

Hi everybody, thank you so much for taking the time to read this post!

My prob is, I am crashing out after every workout unless it's super light. It feels like my nervous system is a rubberband that's about to snap, I get irritable, and I even had a migraine last week. I don't know what I am doing wrong. I try to keep the bar level with each lift, the form I try to copy the tips from Mark's youtube videos, and I know I can do more but at the same time, I know I shouldn't.

I just got into weightlifting with a barbell again after a 6 mo., hiatus, of which I still would get the same symptoms of feeling out of balance even in the past.

I do this 3 times a week, for the past 2 weeks:

Edited**
Day A:

Squat: 28kg (3 sets of 5), 5 min rest

Deadlift: 28kg (1 set of 5), 5 min rest

Chest: 18kg (3 sets of 5), 5 min rest

Day B:

Squat: 28kg (3 sets of 5), 5 min rest

Barbell row (switched it out with deadlift because I thought the deadlift was too taxing on me?): 18kg (3 sets of 5), 5 min rest

Press: 18kg (3 sets of 5), 5 min rest

What do I need to fix in order to gain muscle and not crash out? Thank you.

*Edit: you guys I am so sorry about the weight confusion, I have fixed it.

Edit 2: guys I made a newbie mistake. I overestimated what I can do. Today I started from scrap by assessing my starting weight and my chest press is the same at 18kg total but my squat (after relearning the form) is actually 23kg. I couldn’t even start on my deadlift because I knew I needed to stop there.

It looks like I’m getting a cumulative exhaustive effect from the past two weeks of the incorrect form plus weight that’s way too heavy. Today, I ate extra carb until my body felt it had enough as opposed to not eating enough. I feel so much better. I hope to keep you guys updated and I appreciate your time and care into posting and asking questions.