9 week of strong lifts 5x5 (squat video)

[decoboy]

Hey it's been 9 weeks for me now with the 5X5 program and everything is coming along nicely. I have since stoped using the smith machine for bench work and picked up 2 power racks one outside and one in. Due to this My bench had to be reset.

Reason:
Going from smith machine to power rack, everything felt very wobbly and weird
couldn't bench as much.

week 1:

5RM
Squat 130
bench 120
Row 135
OHP 80
Dead 140


So here are my current stats:

5RM
Squat 305
bench 240
Row 225
OHP 145
Dead 305

Here is a video of some squats I did yesterday


so what do you think?

 

[the small soldier]

not bad. what are your goals? are you a powerlifter? just trying to show off for the ladies? Your form isnt bad. depth is pretty good (high by competition standards, but pretty decent for a gym lift. from 130- 305 in that short time is awesome though, congrats.

 

[decoboy]

not bad. what are your goals? are you a powerlifter? just trying to show off for the ladies? Your form isnt bad. depth is pretty good (high by competition standards, but pretty decent for a gym lift. from 130- 305 in that short time is awesome though, congrats.

lol I'm too fat to show off just yet for the ladies!!!

I am power lifting I have my first competition in June, I know I'm not there weight wise but would like to get the experience and figure at worst I can meet some new people.

As for goals:

400 Squat:
I know I have it in me I'm holding back a lot right now trying to stick to the plan. My depth is good bad camera angle, I bottom out on every squat and never cheat myself, my gut plays a big part of it all. I will work on opening my stance a little bit to get a little deeper for competition.

400 dead lift
This will be a little tough as I have to work on grip strength, but my squat and dead have kept up with one another weight wise.

280 Bench
This is were I have a lot of work to do I can get 240 for 5R but my 1Rm is only 260. All those 1RM calculators are BS!!

Goal of 1080 total.

 

[the small soldier]

lol I'm too fat to show off just yet for the ladies!!!

I am power lifting I have my first competition in June, I know I'm not there weight wise but would like to get the experience and figure at worst I can meet some new people.

As for goals:

400 Squat:
I know I have it in me I'm holding back a lot right now trying to stick to the plan. My depth is good bad camera angle, I bottom out on every squat and never cheat myself, my gut plays a big part of it all. I will work on opening my stance a little bit to get a little deeper for competition.

400 dead lift
This will be a little tough as I have to work on grip strength, but my squat and dead have kept up with one another weight wise.

280 Bench
This is were I have a lot of work to do I can get 240 for 5R but my 1Rm is only 260. All those 1RM calculators are BS!!

Goal of 1080 total.

Reasonable goals no doubt. Just keep working hard. For your comp. do you have a coach. If not I suggest you getting one and training with someone at LEAST twice a month. An expereinced powerlifting coach in real-time/real-life is invaluable. Find a local trainer who competes in your area and try to hook up that person and see if they will go with you and coach you at your show. Trust me, going to a show alone (first show esp.) will be a nightmare without guidance.

 

[decoboy]

I have an Olympic coach for my oly lifts and mobility work but all the power lifting I have done on my own in my yard. One of my reasons for going to the comp is to meet people.

 

[the small soldier]

I have an Olympic coach for my oly lifts and mobility work but all the power lifting I have done on my own in my yard. One of my reasons for going to the comp is to meet people.

I like you attitude and motivation, but still do not recommend going alone. try to find at least a buddy or someone experienced in power lifting to go with you as a coach.

 

[the small soldier]

to add: if you're going to watch that's fine, I just don't recommend competing alone, sorry for the confusion.

 

[decoboy]

No I do plan to inter the completion. Why is the no too good an idea?

 

[decoboy]

I'll try and find someone of not I can bring my daughter with me.

 

[the small soldier]

No I do plan to inter the completion. Why is the no too good an idea?

There is a power lifting etiquette you'll want to learn. There are weigh in times and gear check-in times that are specific to each weight class. You'll want help warming up, stripping weights for warm ups, you'll want with getting into and out of gear and applying your wraps. You'll want someone to check on the speed of the meet and keep track of when you should start/finish your warm up. someone to get you food or just motivate you, someone to help gauge the depth of your squat or your dead lift grip. Trust me, first meet is nerve wracking enough with a coach I could only imagine it being hell alone.

 

[decoboy]

There is a power lifting etiquette you'll want to learn. There are weigh in times and gear check-in times that are specific to each weight class. You'll want help warming up, stripping weights for warm ups, you'll want with getting into and out of gear and applying your wraps. You'll want someone to check on the speed of the meet and keep track of when you should start/finish your warm up. someone to get you food or just motivate you, someone to help gauge the depth of your squat or your dead lift grip. Trust me, first meet is nerve wracking enough with a coach I could only imagine it being hell alone.

Thanks for bringing this all up front to me I didn't think of all this. I will def look into getting a power lifting coach with in the next 2 months and if I can find a meet sooner just going to check things out!
Thank you!!!!

 

[the small soldier]

Thanks for bringing this all up front to me I didn't think of all this. I will def look into getting a power lifting coach with in the next 2 months and if I can find a meet sooner just going to check things out!
Thank you!!!!

You're welcome I'm just trying to save you a lot of hassle and headache!

 

[miked8c]

True, I wouldn't use the word nerve wracking however. Its god nerves, your anxious, once you feel the adrenaline rush as your manning up to the bar in front of the crowd 405 can feel like 315.

If you find a coach, which costs $$, go with a friend. I went to my first meet with my bud. It was a good time, I wasn't nervous, just anxious to get out of the warm up area.

 

[the small soldier]

True, I wouldn't use the word nerve wracking however. Its god nerves, your anxious, once you feel the adrenaline rush as your manning up to the bar in front of the crowd 405 can feel like 315.

If you find a coach, which costs $$, go with a friend. I went to my first meet with my bud. It was a good time, I wasn't nervous, just anxious to get out of the warm up area.

You're lucky then man. my first "big meet" was raw nationals I was excited but there was so much going on and so many lifters I was def nervous right up until I stepped on the platform, then it all faded away.

 

[moya]

your squats look great...

i did my first meet solo... no problems... i also prefer to wrap my own knees... i dont see any problem going to your first meet solo, especially if you are lifting raw (which it appears)... with that said i also won overall best lifter so i dont really think going solo effected me... if you are ready, you are ready... and if you dont so hot, fuck it, there is always next time, at least you will know what to expect...

good luck with the meet bro... stay committed and you will do fine...

 

[danoman27]

What kind of shoes are you wearing? Are those weight lifting/competition shoes?

 

[decoboy]

Yes I'm wearing Nike Romalao there an Olympic weight lifting shoe.
OK as per advice I opened my stance up just slightly to try and get more dept. To my surprise I was able to get more dept and also add more weight feel as if I'm getting more hip drive out of the hole. 315 was easy!

So do you see any other area I should work on.

 

[moya]

chest up... but i think that was addressed in the vid...
slowly open up your stance little by little over time... you will get much more hip drive like you said, but take time to get used to it...

 

[decoboy]

I opened my stance again and I think I'm right were I need to be on squats. can someone please critique my bench and dead lift.

 

[miked8c]

Looks like you can handle a lot more weight than what I see you working with. This is a good thing, as you are still working on form, and on all three lifts your moving respectable weight with IMO great form. Your bench definitely had more than few more reps in it.

My biggest criticism is for you to ditch the wrist straps on DL. One of the biggest benefits of dead lifting is it gets the heaviest weight you can handle in your hands. I know that when I am picking up 405+ lbs. every week for reps, when I start handling 300 on the bench I can grip it with a lot more strength and confidence. Dead lift is not a grip exercise, if your grip limits the weight you can handle than slap on some chalk and you'll be surprised how quickly your grip will catch up.

I have tiny ass hands, and girly wrists. Grip comes nowhere near limiting me in my deadlifts.

Get some chalk, if your going to ditch straps you definitely still need chalk. Biggest improvement you can make at this stage.

 

[decoboy]

Thanks for the reply. I will def loose the straps. As for more weight yeah I can but I don't want to jump the gun. I just beep adding every week a little at a time 5 here 10 there.

Is it bad that I don't know my 1RM on any or my lifts?

 

[miked8c]

I was not criticizing you not using maximal weight. From what I understand your a beginner and your already working with weight that is not too heavy for you, but still requires moderate effort for you to lift.

If your adding 5lbs. to upper movements and 10lbs. to lower your on a good track and while you wont know your 1MR you'll have a good idea of where your 5RMs are.

 

[decoboy]

Gotcha! Thanks for the help and advice!

 

[moya]

good advice in here mike...