Couple of Questions

jaggiebunnet

hi all

Been doing the starting strength program now for the past 4 or so weeks and finish up next week for 2 weeks holiday; have a question on whether when I come back from hols, should I expect any degradation in my lifting, ie should i be able to start off where i left it or should i step back to maybe the week before and start from there?

I am not lifting anything large even though it feels it to me!

Squat 105kg
deadlift 120kg
bench 70kg
press 40kg

Also question re my deadlift - my form has been pretty good until last week when it got so bad that someone (thankfully) pointed it out to me, been watching it and my shoulders are rounding when pushing up - my starting position is fine it is just that the bar is not coming off the ground until I get part way up (bad explanation) and I worry that I might end up causing myself an injury the heavier I go - my back feels and looks straight. If this sounds familar or you can understand my ramble and have any tips it is much appreciated.

Being a total chancer two other small things : noticed that I am getting a pain between shoulder blades when I take the heavy weights for squatting (only taking the weight, not when squatting) - how can I help fix the pain.

And finally is there any point when I should start to think about wearing a belt for deadlifts/squats?

Thanks for listening!

d'Oracle

jaggiebunnet wrote: »

hi all

I am not lifting anything large even though it feels it to me!

Squat 105kg
deadlift 120kg
bench 70kg
press 40kg

They are better than mine were after 4 weeks.

BobbyOLeary

You won't be able to lift the same amount when you get back, don't try to it'll only depress you. You'll see a slight degredation, 10% maybe? You're better off dropping right back and going at it again so you don't stall.

Your shoulders are rounding in a deadlift? I can only guess that the person meant your back was rounding. Your second problem sounds like your hips are rising before your chest, utilising some leg movement without a corresponding movement on the barbell. I'm not great at coaching the deadlift but what helps me is to imagine that there's a fight between your hips and chest to see which can rise first. This isn't my advice, it's something that's been said to me while I'm deadlifting and it seems to work for me.

Dunno about that shoulder blade pain, never experienced it myself. You don't need a belt but if you want one to look cool go for it. On a side note I'd guess that you've failed a few times on the shoulder press?

jaggiebunnet

d'Oracle wrote: »

They are better than mine were after 4 weeks.

yeah I had done squats and benching before but 4 weeks since starting the SS program.

On a side note I'd guess that you've failed a few times on the shoulder press?

Actually only once i think - I appear to be really really weak in this area which came as a total shock but I had not tried this exercise in maybe 18 years so maybe it shouldn't have been that much of a shock! To be honest I am still only just making it every time...I think you could be on to something with my hips - I might try dropping back next week before I head off and see if I can't get my form a bit better.

Thanks!

kevpants

jaggiebunnet wrote: »

Been doing the starting strength program now for the past 4 or so weeks and finish up next week for 2 weeks holiday; have a question on whether when I come back from hols, should I expect any degradation in my lifting, ie should i be able to start off where i left it or should i step back to maybe the week before and start from there?

Well since you've only been doing it 4 weeks you probably haven't added a massive amount just yet. You might be fine but you might feel a little off. I mean if you backed back to what you were lifting in week 3 and then went from there you'd be ok. Breaks aren't always bad, you might even come back stronger. Though since you're only starting out the poundages coupled with the short time you're doing it probably aren't enough to have caused much fatigue of your CNS. This means you won't really be recovering on your holiday because you haven't really got anything to recover from just yet.

jaggiebunnet wrote: »

Also question re my deadlift - my form has been pretty good until last week when it got so bad that someone (thankfully) pointed it out to me, been watching it and my shoulders are rounding when pushing up - my starting position is fine it is just that the bar is not coming off the ground until I get part way up (bad explanation) and I worry that I might end up causing myself an injury the heavier I go - my back feels and looks straight. If this sounds familar or you can understand my ramble and have any tips it is much appreciated.

So you are moving up but the bar is staying put? So you essentially end up deadlifting it with straight legs?

This is just about getting the form right. Make sure you don't move up without the bar doing so. Concentrate on driving your head up and back. The straightening of the legs is important, it gets the bar off the ground. Make sure when your legs straighten the bar moves. Otherwise you're wasting the force on no movement.

jaggiebunnet wrote: »

Being a total chancer two other small things : noticed that I am getting a pain between shoulder blades when I take the heavy weights for squatting (only taking the weight, not when squatting) - how can I help fix the pain.

No idea. Are you squeezing your shoulder blades together when you're squatting or are they relaxed. Relaxed is bad.

jaggiebunnet wrote: »

And finally is there any point when I should start to think about wearing a belt for deadlifts/squats?

Nah. Not for quite a while. You can if you want but it's not needed yet.

jaggiebunnet

kevpants wrote: »

So you are moving up but the bar is staying put? So you essentially end up deadlifting it with straight legs?

That's exactly it! How come it took me a paragraph to say that

kevpants wrote: »

This is just about getting the form right. Make sure you don't move up without the bar doing so. Concentrate on driving your head up and back. The straightening of the legs is important, it gets the bar off the ground. Make sure when your legs straighten the bar moves. Otherwise you're wasting the force on no movement.

Great advice - cheers - I am going to step down the weight on my next deadlift and try and make sure I do this and get it done correctly.

The pain in between my blades is just when i take the strain from the squat rack - don't notice it on the squat as i have enough to be worrying about - it's more like bone pain as if the weight is just too heavy for my puny 12st frame - has only been the last couple of times so I will keep an eye on it.

Thanks again guys.

jaggiebunnet

kevpants wrote: »

Nah. Not for quite a while. You can if you want but it's not needed yet.

Great - don't feel like I need one so just wanted to make sure it wasn't needed.

kevpants

jaggiebunnet wrote: »

The pain in between my blades is just when i take the strain from the squat rack - don't notice it on the squat as i have enough to be worrying about - it's more like bone pain as if the weight is just too heavy for my puny 12st frame - has only been the last couple of times so I will keep an eye on it.

Starting Strength talks about bar position on the back doesn't it? Just make sure the bar is resting on muscle, not bone and that it isn't right up on the base of your neck. Whether you decide to squat "high bar" or "low bar" (I think the differences are discussed in SS right?) you should be able to find a sweet spot for it to rest on.

floggg

kevpants wrote: »

Starting Strength talks about bar position on the back doesn't it? Just make sure the bar is resting on muscle, not bone and that it isn't right up on the base of your neck. Whether you decide to squat "high bar" or "low bar" (I think the differences are discussed in SS right?) you should be able to find a sweet spot for it to rest on.

Kev, are you actually encouraging somebody to follow Rippetoes advice on squatting. My belief systems are shattered!

Actually, off topic here, but despite your reservations on the man, what do you think of SS as a program?

kevpants

floggg wrote: »

Kev, are you actually encouraging somebody to follow Rippetoes advice on squatting. My belief systems are shattered!

Actually, off topic here, but despite your reservations on the man, what do you think of SS as a program?

I recommend it all the time. I don't agree with the looking down or the elbows back thing but I think it's the most accessible way form someone to learn the three movements. If you follow SS you'll end up being able to squat "correctly", I don't think you'll be squatting "perfectly". You'll get below parralel and use all the right muscles etc.

I get a bit irked by Rippetoe's idea that everyone who disagrees with him is an idiot. He's a bit of a loud mouth Texan smart ass if you ask me. I mean you see guys who use different elbow positions, grip widths, stances etc. He's the only one who says his way is the only way.

Though I understand that if someone is being instructed by him or following his program they should do it how he says, that's fair enough. I also commend him for bringing proper squatting, deadlifting and benching to the masses. But I mean I read an article where he was critiquing Ed Coans deadlift saying Ed doesn't deadlift the way Ed thinks he does. A bit much considering Rippetoe specializes in teaching novices and Ed Coan is the greatest lifter of all time.

And if Rippetoe's defence of critiquing Coan is that everything needs to be questioned and debate is good (a point I agree with) he should stop being such a smart ass about criticism over his squatting.

Oh no it's all gonna kick off again isn't it?