Adarq.org

just a question about the squat

I just did 55kg first set was good up to 5 reps, but form was a bit shaky.

so i should do a weight which i can do with good form and complete the required sets and reps i.e. 3x5, 4x5, 4x8 and also a weight which when squatting there is no grinding and slow movement when going up but should be done without grinding fluid one movement and with good depth and good form, until then i can move up a weight.

so i should go back down a weight to around 45-50kg and do it that way and if i fail, it should become easier the next time i attempt it as hypertrophy was induced even though if i failed in completing the rep as required.

I hope i won't set the forum on fire, i will quote starting strength's relevant FAQ here:
It is written for 3x5:

If you get all 3 sets of 5 with proper technique, then move the weight up as described above.
If you get all 3 sets of 5 with proper technique, but bar speed was exceedingly slow on the last few reps (i.e. you busted a nut trying to complete your reps), then you may end up stalling if you add the full amount. Err on the side of "lower". i.e. don't add 20 lbs to the deadlift, add 15. Don't add 10 lbs to the press, add 5 (or even 2.5), etc. and proceed cautiously. Cautiously means adding less weight rather than more. There is no consequence for adding too little weight, but adding too much could stall progress for weeks.
If you get the first 2 sets of 5 with proper technique, but you only get 4 reps on the 3rd, then determine if it was a "recovery deficit" (4 hours sleep last night/skipped meals, etc) or a "technique deficit" (body wasn't tight during presses, leaned forward too much in squat, etc). If the strength or technique deficit was an anomaly and/or is easily correctable, then you can probably add the normal amount of weight as described above. If the weight just felt dog heavy, then add only a bit more, or even keep the weight the same for the next workout. Better to get your 5/5/5 next workout then get a 5/5/3 or a 5/4/4 with a heavier weight.
If you get at least 12 or 13 of the reps total (i.e. 5/4/4 or 5/4/3 or 4/4/4) then keep the weight the same for the next workout.
If you get something strange like 5/5/2 or 5/3/4 on your 3 sets, then you probably just need to be more mindful of rest periods. Best to use 3-5 minutes between pressing, cleaning and rowing work sets and up to 7 for squats and deadlifts if necessary. For now, use a little too much rest rather than too little rest.
If you can't get at least the first set of 5, or if you are missing 2 or more reps each on the 2nd and 3rd sets, then you are using too much weight, assuming you recently started training.

http://espn.go.com/nba/story/_/id/9557682/michael-jordan-50-dunks-participants-flight-school-camp

Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5(i felt motivated or energetic but stopped at last rep, more info in comment)

Comment:
.... form was starting to shake, 3rd rep was grind, 4th rep failed i tried bounce to get back up but no good so i unracked and thought it doesn't matter i can try again in the next set.

Rating:9/10
 
   

Squatting : You are doing it wrong!

Last attempt here, since i am the one that suggested to back off to a lower weight and build up from there. The 3x8 that i suggested is just a number i pulled out of my ass. It is better for your case since you are very weak and light so the higher volume and time under tension would cause beneficial hypertrophy. But you could also do 3x5, it is still fine, as long as you can complete all sets in good form. 3-3-5 with bad form grinders and pinned reps won't get you anywhere. Also how can you rate with 9/10 a workout that you wanted to squat 3x8 and you squatted 3-3-5? Keep in mind that I am not judging or mocking you here, just trying to help.

 My final advice for squatting:
-Pick a sets and reps scheme with at least 5 reps per set and at least 3 sets ( 3x5, 5x5, 3x8 , 4x8, 4x10 ). I would choose something from the right end of this parenthesis if i were you.
-Start with a weight that you can complete the prescribed reps and sets in legit depth and good form.
-Once that is achieved, next time add 2,5 kg and go for the same reps and sets.
-NEVER progress unless you can compete all reps and sets in legit depth and good form. If you fail even one rep, next time do the same workout.
-Don't change anything from that plan until you can squat 80kg for at least 3x5. That is again a number that i pulled out of my ass, but it should have you around 1.5*bw, so it is a good mid-term goal for your current weight and strength levels. Then we will talk again.

Good luck!

3 August 2013

Bodyweight@session : ~187
Soreness : none
Injuries/aches :  none

Circuit:
C1: Pushups, 10 @ bw
C2: ATG paused front squat , 10 @ bw+10kg
C3: Bent over row, 10 each hand @ 10kg
C4: Lunges, 10 each leg @ 5kg each hand
C5a: Shoulders DB fly, 5 @ 5kg each hand
C5b: Shoulders DB front raise, 5 @ 5kg each hand
C5c: Shoulders DB arnold press, 5 @ 5kg each hand

Info: 5 rounds, no rest between exercises, 2 minutes rest between rounds. Round duration : ~4 minutes.

Sooooo difficult. I had 5 rounds planned before starting but i would not be able to do a 6th if i wanted to.

UMThrower & flander: 

Summer holidays are here! 
Did 9 workouts in the last 11 days as planned overreaching. Would be better if i have done more than 4 workouts in the previous 3 months (!) but oh, well.
Gonna try to diet a bit now, do a bunch of BW stuff when (if) i get the chance, i like those circuits that UMThrower does.

Body measurements :

Bodyweight (dry, in the morning ) : 84.5kg (~186 lbs )
Waist : 87,5cm ( ~34.5'' )

Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 15.8%

31 July 2013

Bodyweight@session : ~190, oops!
Soreness : glutes, calves.
Injuries/aches :  none

LEG EXTENSION:
3x15@25kg

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
-The 50kg set was fugly so i stopped.

HIGH BAR FULL SQUAT:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg
2@70kg
1@80kg
1@90kg
4@70kg
7@60kg
-Lost depth at 90kg. Last time i lost depth of 80kg, now i got it full. Fair. Back-off sets are nice.

BENCH PRESS:
3x8@50kg
-Feeling too weak/detrained.

CHINUPS:
3xF@BW : 7 , 6 , 5
-Weak/detrained feeling here too.

29 July 2013

Bodyweight@session : ~187
Soreness : hamstrings a bit
Injuries/aches :  none

DB LUNGES:
3x10 each leg @10kg each hand

SL ROMANIAN DEADLIFTS:
3x10 each leg @20kg

SL STANDING CALVE RAISES:
3x15 each leg @BW , 2 seconds pause at top and bottom.

PUSHUPS:
3x15@BW

BENT OVER ROWS:
3x15 each hand@10kg , 2 seconds pause at top and bottom.