22Alpha's Training Log - War room.

[atypical1]

I use dumbells for my weighted dips and pull ups. They work just fine but you just need to be careful getting up to the bar. Do you have to jump up to the bar or can you reach it?

james

[22Alpha]

11 Nov 2009.

Decided to change some stuff around.

Squat: 45kg/99lbs
Deadlift: 72.5kg/159.5lbs
Bench: 42.5kg/93.5lbs
I-Rows: 15/15/15
Chin-ups with 5kg DB: 5/4/4 (lol, weak. Admittedly, I didn't rest enough after I-Rows.)
Push-ups: 25/21/20

[luco]

Impressive inverted rows! You touch your chest to the bar on every rep? And feet elevated or on floor?
Weighted chinups for reps are never weak. Especially after the deads and rows.

[22Alpha]

You touch your chest to the bar on every rep?

Nope, but I ensure my head goes above the bar every rep and no, I don't stick out and up my neck.

Feet is on the floor...yeah I know that's easier. I do my I-Rows in a power cage and I can't find something to elevate my feet. Ideas?

To be honest, I thought I would be able to manage 5/5/5 chin-ups for 5kg. Sigh. Will work on it the next work-out, maybe I need just a little bit more rest. After all, the Rows did hit my biceps hard and chin-ups are dependent on biceps.

Also, call-out to H and James!

H, as you can see, I've decided to take your advice and do weighted chin-ups!

James, I'm short-5"7. I need to jump a bit to get to the bar. What I did today was to jump up the bar and got someone to put the dumbbell onto one of my feet and I crossed the other feet over to secure it. It's a little not comfortable though, so perhaps you can share some tips?

[atypical1]

I put the db between my knees and it seems to work well. Can you get a box to step on? I've tried holding it with my feet but, like you, I don't find it very comfortable.

james

[luco]

You touch your chest to the bar on every rep?

Nope, but I ensure my head goes above the bar every rep and no, I don't stick out and up my neck.

Feet is on the floor...yeah I know that's easier. I do my I-Rows in a power cage and I can't find something to elevate my feet. Ideas?

Try and touch your chest on every rep. Otherwise it'll be much harder to measure progress (compensation etc.) and the exercise will be less taxing on the muscles you are trying to stress (your back/lats). If you're just starting off doing these you won't be able to do many, but you'll progress, just stick with them.
Also, if you're measuring by sticking your head over the bar you're probably pulling too close to your chin (not to mention the benefit having your feet on the floor gives you in this, since you're already diagonal your head will stick out over the bar halfway through the movement if the bar is hanging high).
You should touch your lower chest with the bar at the same point as when you bench press.
If you can, elevate your feet on, say an (incline) bench.. Or some of those plastic aerobic steps. Whatever your gym has available actually.. But I'd focus on form first.

[22Alpha]

Will remember and take into account, will give an update next workout.

To be honest, I'm not that surprised that I can manage a decent number of I-Rows. This is because in school, we have fitness tests every year and when we were in lower secondary school (not sure what grade that is for you guys), doing inverted rows was one of the test stations.

PS: What grip should I use for I-Rows?>

[luco]

PS: What grip should I use for I-Rows?>

Think of it as a reverse bench press. Regular overhand grip. Grip width depends on your anatomy, just try to keep your forearms perpendicular to the bar.

[22Alpha]

Ok, thanks for the tip luco.

[22Alpha]

WORKOUT DAY! So glad.

13 Nov 2009.

Squat: 47.5kg/104,5lbs
Deadlift: 75.0kg/165lbs
OHP: 32.5kg/71.5lbs
I-Rows: 18/17/16
Chin-Ups with 5 kg DB: 5/5/5

*Bench: 45.0kg/99lbs 5/4/4

[22Alpha]

My OHP hasn't increased, in fact, I'm still struggling with 32.5kg/71.5lbs.

I will do elevated Inverted Rows next time, possibly even adding weight.

[holvoetn]

My OHP hasn't increased, in fact, I'm still struggling with 32.5kg/71.5lbs.

I will do elevated Inverted Rows next time, possibly even adding weight.

Why bother ?
OHP = pushing movement
Inverted Rows (even elevated) = pulling movement

First things to check are sleep and food. If you are sure that is ok, you may look for assistance exercises.
If you really want to help your OHP, try incline benches.

[22Alpha]

I'm not looking for Rows to help my OHP. Just wanted to increase difficulty a little.

How many hours of sleep do you guys usually get?

[22Alpha]

I'm thinking of trying this the next workout:

Squat 5x5
OHP 3x5
Deadlift 1x5
Bench 3x5
Inverted Rows 3xF
Chin-up 3x5
Push-Up 3xF

[holvoetn]

Stick to the program and results will come.
Mess with the program and most likely failure, anxiety and whatnot will be your share.

Serious ...
Bench after OHP is too much for your triceps.
Try it if you do not believe me.

From StrongLifts FAQ:

Can I do the exercises in a different order each time I do StrongLifts 5x5?
The exercise order isn't random, it was chosen for a reason.

* Squat first because it's 1) the most important exercise 2) the hardest exercise
* Overhead Press/Bench Press next to give your legs/lower back a break
* Then Deadlifts which work your lower back/legs again like Squats (or Inverted Rows)
* Next Push-ups/Chin-ups/Pull-ups to work upper-body again
* And finally Reverse Crunches & Prone Iso Bridges for abs.

Don't change the order of exercises, it works best this way.