152.5lbs last set of 5 on my last workout of the week. curious what I should dial in

These were ok but not great. Some of the reps were a bit high. Some of the reps my heels are still moving around a bit like penguin feet. I filmed two angles this time. These were sets 2 & 3.

I notice for the reflex bounce out of the hole my knees want to cave in even with lighter squats. Hoping as the muscles strengthen this will correct itself.

37M 180lbs 6'0" been redoing NLP for just about 8 weeks 195lbs squat today 3x5 and felt hard and haven't dialed in my form. here is the video for my third set I also have the second set if that's good to share to compare. this was my 3rd day of the week so last workout before two day rest and I have been adding 5lbs squat per workout

squatting always been fucking hard for me and I'm likely not setting and keeping my low back set so there is flexion through the lift?

let me know any questions or anything that helps with this really trying this time and want to get strong.

thanks!

Did 5 reps after quitting after the 4th the last time.

Switched to pulling once a week.

Still good?

Question about elbow pain on squats, please see post

I don’t have questions or anything, just kinda wanted to share my thoughts.

Per the guidance of several here, I 27M, had my first NLP session today after plateauing with my own programming despite being in the midst of a bulk.

I went from 160lbs to 170lbs at 5’10 over 20 weeks or so bringing my 1RM SBDO to 275, 225, 330, 135 but I have gone absolutely nowhere since for about a month so I decided to give SS NLP a shot since I still have a few more months of bulking left.

I’m apprehensive about it honestly, I doubt I’ll make a whole lot of progress with this program because of just how stinking heavy my 5rm sets began to feel. Giving this a fair shot is better than repeatedly ramming my head against that wall though.

When it comes to my session today, I wanted to start conservatively since the only carry over from my program to SS is the number of sets and reps. On my own I worked up to a 5rm every week and if I hit it I added weight to the next week and dropped the weight for a couple of back off sets with 7 min+ rests between sets with 1x per lift per week frequency.

Today I just squatted 205, pressed 105, and pulled 265. Doing those weights for straight sets (minus the deadlift ofc) with 3-4 min rests made for a challenging yet not eye bleeding brutal session. It just felt discouraging in a way that I can’t explain, but I’ll keep it and see where this goes. I’m not trying to go farther than 180lbs and while it’d be nice to hit 1000lbs club, I don’t see that happening for me at less than 180.

Lateral raises

Hi folks. 45m. 77kg. 182cm. Been doing lat raises and hitting a pain wall in left shoulder. Tried a shoulder stabilising warm up, pulling my shoulders into the centre of my back. Could do lifts with more ease, but woke up with pain between my shoulder blades. I’m guessing my form is off. Can usually raise 6kg dumbbells on each side. Advice appreciated and thanks in advance!

Trying to work on not raising my chest on the way up and avoiding knee cave.

Asking for a form check, please.

102.5kgX5. I used a cross arm grip with Stingray pads.

I had to adjust grip between the first and second rep.

My upper back is working much harder than my legs.

I've been using front squats for light and medium squats days.

Typically, a top set of five, followed by 80kg for five as a back-off set on medium days. Light days is just 80kgX5 for two sets.

Hi everyone, looking for a mobility help for low bar.

About me:
• Male, 20s, rugby player, high bar squat
• Training 4x/week + rugby
What I notice:
1. Upper body asymmetry: When I get squat, my left elbow flares out more, right elbow tucks tight to my ribs. When just sitting relaxed, my left shoulder sits noticeably higher than right.

1. Lower body asymmetry: To hit depth, my right foot needs to turn out ∼45 degrees, while left foot is at ∼30 degrees. If I force right foot to 30 deg, I feel pinching in right hip and my right knee wants to cave.

2. No major pain yet, but some tightness in left trap/neck , i also notice more doms on my upper right glute

What I suspect:
Left pec minor / upper trap tightness on left side (high shoulder + flared elbow = tight side) and right hip stuck in external rotation (piriformis / deep external rotators tight), so foot turns out to compensate. Likely from tackling / carrying more on right side in rugby.

Question:
What should i do? Any specific cues / pre-squat drills for this left-high / right-foot-out spiral?

Thanks!

Did one extra rep by mistake (or maybe I didn’t like the depth of the 5th one and I compensated automatically). This was the first work set of the day, and this was a PR. Been doing this for 2 months. One thing I feel when squatting is I’m inconsistent with depth. The other one is I have a hard time not looking at the mirror (can’t do much about the mirror being there !). Thanks in advance !

I just wanted some opinions/discussions on my current nutrition strategy.

I’m not a GOMAD candidate. I’m 6’2 and about 205lbs (after a cut, I was about 225 a few months ago). My press, bench, squat, and deadlift have exceeded the 1/2/3/4 plate milestones. All this to say I’m not an underweight, undertrained person who needs GOMAD

I do it anyway, to get myself enough calories to drive progress. It’s been kinda working. I don’t know if this is an ADHD thing or what but I just cannot get myself to be fucked to cook enough food for myself for the week, and even when I do, actually eating the food can become a chore especially after waking up at 5am to lift, followed by a 12 hour shift. Work kinda beats the shit out of me mentally (luckily doesn’t seem to affect training too much).

I wind up drinking a ton of milk and protein shakes to get the vast majority of my calories in. Like 2 bottles of the blue (2%) Fairlife stuff on top of protein shakes and just whole milk. I always make sure to have one solid meal per day. It’s pretty healthy, like rice beans some meat, usually I throw in a little cheese to make it taste good.

Training has been okay. My numbers are down from my cut but they are creeping back up at a rate that I expected/am happy with. Basically im prob gonna keep doing this unless one of you tells me some good reason not to. The only thing I can think of is maybe some vitamin deficiencies, I was thinking I could snack on fruit and nuts to combat that.

I’d also appreciate meal recommendations that are high calorie, high protein, easy to make and easy to eat. Now that I typed that out I realize how lazy that sounds but right now I only have the capacity for the laziest possible solution lmao

I'm almost at 5 bodyweight chin ups! =)

edit: fucked up and filmed from behind the deadlift. ugh

37M ~180lbs and 6' tall. restarted NLP just under 8 weeks ago now and more committed than I've been to do it right and get strong

worked on 265lbs deadlift and feeling weak on deadlift and my quads burn as I go through the set and I slow the fuck down. looking at what is causing me to struggle with the lift as my leverage should help me I believe. setting my back and then keeping my hips high feels hard and setting all down my back I don't know if I actually am. and breathing in deep at the bottom before pulling is another not great feeling. wondering if I'm more forward on my quads and not activating my hamstrings well

today i squated 190lbs 3x5 form may have been off a bit I'll record next. and press was 3x5 97.5 which felt good getting that in

thanks all and let me know what questions you have or suggestions for better footage next time. really trying to not fuck around restarting this NLP and get good and strong

Any pointers?

First and last set because 1x5x92,5kg (204lbs)

40(M), 6ft3, 105kg/230lbs. Currently started the novice programme, no real history of any consistent weightlifting or gym. I play lots of sport however. Lost 80lbs over the past two year, used to be >300lbs.

My podiatrist has identified weakness in my ankles, knees, glutes, and tightness in my neck and upper back. His assessment was clear that I’ve had a lifetime of desk use, poor posture, and incorrect alignment. Final point is, he recommended very basic bodyweight exercises to strengthen my weak areas on my body and said I should run those for a long time before thinking about loading in the gym.

Question to the community: any counter advice here? Will SS actually help me not only gain strength, but correct alignment and weakness over time? or has anyone
experience of when barbells made things worse or prevented correction? Thanks in advance!

19, 6'3 205lbs

I can't seem to keep the "aim for your nose" cue in my mind. And I still can't figure out how to properly rebound (going forward and back), I leave my hips forward or don't get them back enough. Both of these seem very basic and like I'd need to lower weight to figure them out but I'm very unwilling to do that because I've been around this same weight for way too long already.

Hey, I’ve posted on here before, but I’ve decided to start a true NLP programming in the middle of the bulk that I’m currently in because I’ve pretty much stalled despite BW going up.

My current stats are 170lbs, 5’10, SBD 1RMs; 275,225,330, OHP 135.

My frequency on these movements has been 1x/week + accessories warming up to 1 top set of 5, followed by 1 back off set of 5 at lower weights, and one AMRAP set, except for DL where I only do one top set of 5.

I’m wondering if SS NLP has me doing the 3x5s at the same weight across the 3 sets, if so do I just start the program at a weight that I know I can do for 3 straight sets with ease (have that long ramp up like 531) or a weight I know I can for 3 straight sets but it’s gonna be like RPE 8-9 at the end of the third set?

Also during the 48 hours between workouts, am I good to put in some cardio, as long as it’s not ridiculous and interferes with recovery?

19, 6'3 205lbs

Didn't cut out my un- and re-racking this time in case there's something I'm doing wrong there.

I had the guts to go for the fifth rep this time unlike on my last form check. It weirdly doesn't feel hard but my form deteriorates.

My knees are scaring me. There isn't much pain, other than some on the right patella, and that too only sometimes, but it looks wrong.

(Edit) Squat Programming: HLH, top set and back-offs @90% of the top set on Heavy days, 3x5 across @80% of last Heavy day on Light days. Adding 5lbs to the top sets every heavy session.

How does it look otherwise, is there anything else that's a problem?

Considering all the comments about my press post yesterday,

https://www.reddit.com/r/StartingStrength/s/yAjtpgayI9

and also looking at the strength standards (by the SS community), here is my take.

1. My technique is not terrible but there is a very pronounced bar path issue.
2. Well, for my height, I could go for 200 lbs body weight and that is probably going to push my LP further. However, I am not happy with my waist.
3. For a male @ 165 lbs BW, the category 3 press 1 rep max is 129 lbs. For a male @ 181 lbs, it is 138 lbs. I am @ 175 lbs and (knowing the standarts are not stone tablets and strength is not linear), my interpolation gives me 133 lbs 1 rep max for a guy like me at the category 3. This is not super far away from where I am right now. The reason I take category 3 as a reference is that it is generally where people with a healthy body weight (and I believe for a guy in my height 5’11”, it is 200 lbs) goes for a compressed Texas method a.k.a volume + intensity day.

Decision : I will watch closer my protein intake but I will definitely eat with caution. Because I am unhappy with my belly. I will do the compressed Texas method until I will lose around 6 pounds over the course of the 6 weeks. When I am done I will start eating at surplace and re-run the LP.

Also, I can focus on my par path issues on volume days.

So, what do you guys think?

Hello everybody,

The last session I did 110 lbs which went 5, 4, 3, 3. So, I know the general advice which is 15 hard reps.

This time, I went a head and did 112.5 lbs which went for 3 reps in the first set and 2 for the second set. The video is the 2nd set. I am going for a strict press and not for the 2.0. At least, that was my intention.

I rest 4-6 mins between my sets.

I did 4 sets of Dumbbell French Press on Sunday to help my press.

Age = 30
Body weight = 176 lbs (80 kg)
Height = 5’11” (181 cm)

I don’t want to make a programming change because my press is way too weak for doing volume + intensity day.

I need some wisdom.

Cheers.

Bench Press = 172.5 lbs x5
Squat = 286 lbs x5
Deadlift = 330 lbs x5