/fit/ - Fitness, Health, and Feels

>>123438

Read the fucking sticky.

Do Starting Strength.

>>123440

I did do starting strength. I just extended it now a few months later by always doing the things i listed, replacing power cleans with OHP and doing everything 5 reps x 5 sets. Should i add anything?

>>123438

>Should i add anything?

rows and pull ups/pull downs wtf nigger you have no pulling besides dl lelelel gtfo ok

>>123441

okay give me your routine in a fucking table format with sets/reps/weight and all the details, what you're writing here is fucking retarded bullshit that doesn't give me any valuable information. Sei präzise Hans.

Anyway, sharing question. Doing this and having complete shit upper body, what is a good thing I can add? I workout at home and just have a barbell, whole set of plates and a bench (which i also use for squatting). Preference would just be one or two exercises I can do on off days.

ohp is at 55kg, bench at only 70kg, squat at 120kg and didly at 135kg. disproportionate as fuck i know, ohp i can't progress for shit but nothing special. bench just feels weak all around, squat is easy and didly i can't into grip strength, also need to buy chalk i think because very sweaty hands

>>123447

Alright:

100 push ups (50, 30, 20)

Bench 5 x 5, 57,5kg

Squat 5 x 5, 60kg

DL 5 x 5, 60kg

OHP 5 x 5, 30kg

Ez bar curls 5 x 5, 30kg on the isolation rack, 40 without it

>>123481

>Squat and DL are the same

This shouldn't be. DL should always be higher. And both are almost the same as your bench, so if anything you need to squat more, or increase the weight faster.

>>123487

Thank you, didn't know that deadlift is supposed to be more. What's a good ratio of Bench to Squat to Deadlift? 1 : 1.25 : 1.5?

>both are almost the same as your bench

Thats because i used to be a home workout curlmonkey and my legs are weak as shit compared to my arms

>>123487

Probably a form issue. My squat and deadlift were once pretty close because I didn't set my hips properly. I didn't feel like my back was correctly flattened unless I put my hips really low, so it ended up being all quads. It still hurt my back pretty badly, ironically. Once I actually read Starting Strength and did their foolproof setup, my deadlift shot up way past my squats.

>>123495

1/2/3/4 is a pretty typical goal. 1pl8 on OHP, 2pl8 on bench, 3pl8 on squats, 4pl8 on deadlift. Your numbers will probably be closer as you start.

>>123481

>>123495

So you do all this every two days?

You won't be able to keep that up for more than a few weeks if you increase the weight properly.

Do you even increase the weight regularly?

You said you did SS?

Why are you not repping 1/2/3/4 ?

If you are not close to that, you should just do SS. Do the program as written for a few months and then come back.

You can find out how in the "get started" section on the Starting Strength website. And get the book and read it. It's worth it, really.

>>123472

That actually sounds fine.

Your OHP is definitely fine, your Bench is a bit weak though.

And your deadlift could be a bit higher compared to your squat.

For your bench, just bench more often. Maybe train your triceps with dips. And look into improving your form, that can make a big difference.

For your OHP, progression is difficult at this point. You have a few options. Either buy some microplates (lighter than 1,25kg per side) and make smaller jumps. Or progress by sets/reps, where you have different options again.

You could do 4x5+1x5, i.e. 4 sets with 55kg, then one set with 57,5kg, and every time do one more heavier set. 4x5+1x5, next time 3x5+2x5, then 2x5+3x5, 1x5+4x5, finally 5x5 with the heavier weight, then start again with the next jump.

Or you could alternate the rep scheme. Do 5x5 with 55kg, the next time do 5x3 with 57,5kg, the next time do 5x5 with 57,5kg and so on. This last option is the fastest progression, so I'd say that's the one you should try first.

For the deadlift, look up the Starting Strength 5-step deadlift setup.

Also look into the hook grip.

And do as many sets as you can with a double overhand grip to train your grip. Only switch to mixed/hook if you can't get it off the floor with double overhand.

What you can always do on off days are bodyweight exercises, like pushups, pullups, dips

>>123503

Thanks for the answer.

OHP i'll give it a go. I do have 0.5kg plates (got a whole set of dutch craigslist, its 30mm but has all i need), already tried lowering reps with ohp but still felt the same.

bench i guess i can always do a couple sets randomly or should i go incline instead (can do that) as opposed to something like dips?

watched thrall videos on deadlifts and since some form changes it does feel a lot easier, but still struggling going up which feels primarily due to grip strength. i'm usually perfectly fine during first 3 or so reps.

Trying hookgrip during my didly warmups last couple weeks to get used to it. I do feel way weaker with it though, so i usually end up switching back to overhand during main set. also started doing farmer walks with 20kg plates (got an extra set later that have an open handle) which maybe helps a little

>>123502

Okay, thank you anon

>>123438

You're missing some pulls brah.

Add in some bent over rows and some cable pulldowns and you'll be golden