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Topshelf

Just completed Week 4/Day 3. Gotta admit, it felt like a really good workout. No increases today, but I felt strong during the lifts, so I think I can sneak some tiny plates on next week. Couple of quick questions though.

1) Can/Should I be wearing a belt during the Deadlift?
2) Is that too many dips? Should I start adding some weight and get them into the 5 rep range?
3) Monday I'll be doing the Bent over Row. It's my least liked exercise for some reason. Is there anything else that's as good or better I could substitute in? Oh and I started finishing that workout off with pullups, is that OK?

Workout A
3x5 Squat - 145 lbs
3x5 Bench Press - 135 lbs
1x5 Deadlift - 155 lbs
Dips - 12/10
Vertical Leg Raise - 15/15

Topshelf

Another workout completed. Considering I wasn't feeling 100% going in, it wasn't bad. Think I'm gonna throw another 5 or 10lbs on the squat later this week. That overhead press is a bear though. I'm gonna be stuck at this weight for a while I think. And why the hell are pull ups so difficult? lol

Workout B
3x5 Squat - 145 lbs
3x5 Overhead Press - 75 lbs
3x5 Row - 115 lbs
Pull Ups - 4/3

Oh, quick somewhat comical story...So I'm now up 14lbs from when I started a month ago, but I haven't really noticed the difference in myself. I look like I'm filling out a bit, but by no means do I look muscular. Anyway, I had to go to a dinner party Saturday night and ran into a strange problem while getting dressed. I couldn't fit into any of my dress shirts! lol I could get them on, but they looked ridiculous. I actually had to stop off on the way and buy a new shirt. The pants were tight too, but I just dealt with that. Guess it's hard to see the gains when you're looking at yourself.

EricT

1) Can/Should I be wearing a belt during the Deadlift?

No.

2) Is that too many dips? Should I start adding some weight and get them into the 5 rep range?

Whether they are too many is entirely up to you. But no they really don't need ot be in the five rep range.

3) Monday I'll be doing the Bent over Row. It's my least liked exercise for some reason. Is there anything else that's as good or better I could substitute in? Oh and I started finishing that workout off with pullups, is that OK?


Well personally I think it'd be great if you just concentrated on pullups/chinups for a while. They are every bit as important an exercise as rows and I'm on a personal mission to get them the recognition they deserve Also you could alternate the rows and pullups so you could get more out of both. However, I know you asked about using a belt on the rows. Which at 105 pounds would be silly. I suspect it's your form. Are you keeping your lower back set (keeping a tight natural arch)? Are you trying to go too low as far as parallel? You upper body should be as low as possible while still keeping your lower back set which usually means there is a slight angle with your shoulders a little higher than your hips. Any other thoughts as to what is giving you problems?

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Congrats on the gains! And the numbered question format is a good idea. Makes it really easy to respond And sorry for the late reply. I was thinking someone else might comment....

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Topshelf

Thanks for the reply Eric. I actually meant to ask about wearing the belt during the Row, not the Dead. I'm sure the problem is my form. That exercise wasn't discussed in Rip's book, so I'm just working off of what feel right. And if reading his book has taught me anything, it's that I have no idea what a life should feel like. lol Tomorrow I'll try to do some research on proper Row technique. I also believe that my limited flexibility is a contributing factor. I really need to read that post of yours, I just haven't had time lately. Maybe I'll print it out tonight so I can read it on the train tomorrow.

So far though I've been extremely impressed with this workout, and the help from everyone here has been amazing. I just wish part of bulking didn't involve the belly.

EricT

That had been my thought as well. The hams and lower back will be the most obvious contributers as far as flexibility but the whole lower body will play a part. Actually I noticed a little article on another site about parallel rows and the writer had a good way of putting it....during rows the back will feel stressed. And that is OK. But there should not be discomfort. Stress is fine, discomfort is not.

If your belly is getting too fat then your probably need to cut back somewhere.

Topshelf

Well, after 6 days off I finally got back into the gym today. I hurt my lower back last Tuesday moving 21" monitors around, they're about 85lbs each. They were awkwardly high, and I bent too far back while carrying one of them. Not sure exactly what I did, but I've never injured my back before, and I didn't really care for it. It wasn't in extreme pain, but it felt odd, so I decided it would be best to give it a few days to heal up. It's not 100% yet, but I couldn't take not lifting anymore. So I'm not sure if that week off affected my strength, or I was a little cautious, but I had a hard time today with weights that I did the previous week.

Workout A
3x5 Squat - 145 lbs
3x5 Bench Press - 135 lbs (Only 3 reps on last set)
1x5 Deadlift - 155 lbs

I also skipped everything else as I didn't want to overdue it today.

Topshelf

Feels good to be back into the gym again. Bumped the squat up 5lbs today and was shocked how much heavier that felt. I definitely need to stay here for a few workouts as I always seem to lose a little form when I bump up. I also dropped the row by 10lbs to make sure my form is good and my pull-ups went up. Not sure why, but I'll take it. lol Overall, things felt good and the back is getting better. I still need to start adding some heavy ab work and finish reading up on the stretching...the more I read, the more confused I get.

Workout B
3x5 Squat - 150 lbs
3x5 Overhead Press - 75 lbs
3x5 Row - 105 lbs
Pull Ups - 6/5

EricT

Hey, man, once you finish reading about all the stretching if you still are confused then just ask some specific questions and I'll try to answer them if I can.

Also I think you should look at some of the suggestions I made in Hunter's journal in regards to rows and pullups. It may help you out in the long run.

Topshelf

Thanks Eric, I'll try to read through Hunt0r's thread this weekend. I know we're on the same workout, so I'm probably running into the same issues he is. I just completed another workout today that went well, but I'm starting to get a little frustrated. Both my body weight and my weights seem to have hit a wall. I put 15lbs on the first month, most of which was muscle. But since then I haven't added any more mass. I'm guessing I most likely need to eat more which sucks, I'm already full most of the time, but I want more size!!! I'm gonna do a food analysis this weekend. Maybe if I post up what I eat someone can point out some obvious faults. Anyway....

Workout A
3x5 Squat - 150 lbs
3x5 Bench Press - 135 lbs (Only 4 reps on last set)
1x5 Deadlift - 175 lbs
Dips 13/10

I added 20lbs to the Dead today and think I can still add more weight. So maybe that will help with adding some bulk too. I also upped my dips by a few which is nice. I have a weight vest in the garage, gonna grab that for next week so I can start adding some weight to those.