SS questions!

[Origional]

I have been doing SS for one month. My progress is as follows:

*all in pounds

Start
weight: 154.5 lb
Bodyfat: about 12%
Squat: 85
bench: 85
Deadlift: 185
Press: 55
P Clean:95


Now
weight: 152.5 lb (ouch)
Bodyfat: about 12%
Squat: 180
bench: 105
Deadlift: 260
Press: 75
P Clean:105

*Certain movements like the press and P Clean did not move up as fast I would have liked because of lack of flexability and improper technique.

**I can post my training log, if it may better help answer my questions.




Question 1.
Deadlift grip.

Grip for the deadlift has been a big problem for me. At first it was just annoying, now it has become a limiting factor in my deadlift. I have been missing reps because I lift the weight, but I cannot hold it and the weight falls to the ground (in one instance it ended up ripping a chunk of skin off several of my fingers - but has now has healed for the most part).

I was thinking of switching to the hook grip to remedy this. I am weary of the mixed grip because there is only one set and I do not want to create imbalances. If I do switch to the hook grip, should I do it now, or wait until I deload? Should I do the same for the P. Clean?



Question 2.
Bench woes.

My question is about the technique: for some reason when I bench my right shoulder blade cannot stay flat. This not only makes it very painful, but near impossible to put in max effort.

I have tried different ways of setting up, handoffs, different ways of contracting the back, ect.

About two years ago I tore that rotator cuff, the doctor says it is fully healed. I degress.

Any solutions?

EDIT: after looking at my log again my bench has progress has been acceptable. But the technique problem still remains.




Question 3.
GOMAD and weight

First some backround.

FYI I am a former fat boy FFB.

I do a lot of physical activity. Because I dont watch tv, play video games, or smoke weed I have a lot of time on my hands. This is split between reading (when it is raining) and physical activity. Currently, I'd say min. of 3 hours a day on weekdays and 5 hours on weekends(usually more like 7-8). Not including lifting. Most of the time I am either trampolining or swimming in the river, although there are many different activities I partake in. I do them because I like them.

Anyway, the first two weeks I just ate a lot and drank (what I thought at the time was) a lot of skim milk. I was emaciated. I cut down the intensity of my other physical activities (and the volume to an extent).Then I started following GOMAD with 2% milk. I made made it up to like 157 lb. Then I had to miss a day(alergy treatment) and dropped to 152.5 in one day. I then decided it was time for GOMAD with whole milk. It has been a couple of days and I will weigh myself tomorrow.

I feel like absolute shit on GOMAD. I constantly feel like I have to vomit and shit at the same time. I cannot remember the last time I took a shit with normal consistancy (although I have found out that if I avoid drinking large amounts of milk with a large meal the effect will be lessened). And, for the first time in my life I get heartburn on a consistant basis.

Worst comes to worst I will just have to deal with feeling like shit for a couple of months. I am willing to do what it takes to gain weight. However, any solutions to these problems would be greatly appretiated.





Question 4.
Session length.

at first, it took me and my partner over 2 hours to get through it. after cutting the chit-chat we are down to an hour and a half. Mark says it should only take 30 min. Is this bad?



Question 5.
When breathing do I push my stomach out or my chest up?


Question 6.
For some reason I have to constantly burp when I lift. Especially during squat. Not a big problem, just annoying - although I have missed a rep or two because of involuntary burps during a set.



Question 7.
I have a really long sticking point in the squat. I noticed I will stay "in the hole" until the weight shifts forward onto my toes. I tried sitting back more and this helped a little. The time at the bottom has gotten better but is still pretty long. This wears me out and makes the set harder than it needs to be. Any suggestions (I can get a vid tomorrow if it is needed.)

Question 8.
Accessory movements


I am worried about whether or not I should do accessory movements. Would my weight issues effect which ones I use(if any)?





Please keep the responses serious. Thank those of you have have replied.:smile:

[Origional]

I am a noob so please do not flame me for dumb questions.

[anfeyd]

1. You can't hammer grip a barbell.

2. Your progress, at this stage, should be consistent workout to workout--usually for the bench press, 5lbs every workout.

Log pleash.

[Aiden Bloodaxe]

For the DL try an alternating alternated grip.

What jumps are you making on the bench?

Diet is seldom really a problem for novices on SS, but I know that you're on a kcal deficit(or was) which could be causing some slight problems with progress.

[Honken]

Why do people keep escaping training their weak hands? Whenever you have som lagging muscle part people resort to supertraining that part, but as soon as someone loses the grip of a barbell they go buy gloves, glue, wraps, hooks and god knows what.

[Origional]

1. You can't hammer grip a barbell.

2. Your progress, at this stage, should be consistent workout to workout--usually for the bench press, 5lbs every workout.

Log pleash.

I meant hook grip lol. typo.

Here is the log
http://www.divshare.com/download/7269262-a5e

For the DL try an alternating alternated grip.

What jumps are you making on the bench?

Diet is seldom really a problem for novices on SS, but I know that you're on a kcal deficit(or was) which could be causing some slight problems with progress.

That is in another question I was going to add in the OP, but ran out of time. I will be editing it now.

Anyway, you will be pleased that I have undertaken the GOMAD:smile:


Why do people keep escaping training their weak hands? Whenever you have som lagging muscle part people resort to supertraining that part, but as soon as someone loses the grip of a barbell they go buy gloves, glue, wraps, hooks and god knows what.

When did I mention any other apparatus then the barbell?

[Honken]

You didn't, it was a question. Just keep deadlifting.

[nightak]

Soo, i herd you have SS questions

http://www.geocities.com/orion47.geo/SS-POLIZEI/HAUSSERPaul.jpg

[Caveman]

If you're feeling like complete shit when taking in a lot of milk you could be lactose intolerant, so go down to a doctors and get a test done perhaps.

Starting strength doesn't take too long to get through really, I can't see why you couldn't get it done in under 45 minutes.

Are you talking about breathing when performing a lift or just in general?

You're possibly swallowing whilst breathing and getting air in your stomach, perhaps make sure you're breathing through your nose and not gulping the air down.

Post a video of your squat form.

Don't bother with accessory work yet, SS is a solid program.

[Origional]

Are you talking about breathing when performing a lift or just in general?




like when I am about to lift the bar for a squat.



You're possibly swallowing whilst breathing and getting air in your stomach, perhaps make sure you're breathing through your nose and not gulping the air down.



this worked!



Today was squat/bench/deadlift. I failed to move up on weight on any of the movements:eh:. Is it time to delode? I still think that the biggest thing holding me back on the bench is my shoulder, so any advice on how to fix that would be great.



P.S. sorry again for the really weird questions in the OP. I wouldnt ask them if they were common enough to be asked before:tongue:.

[Honken]

It's not time to deload, it's time to start eating more. SS is a bulking program, adding 15lbs to your squat every week without adding a few pounds to yourself isn't gonna work for a long time.

[anfeyd]

2. You just have to learn how to set your shoulder blades.


3. You don't have to GOMAD, it's not apart of the program only a useful tool if you're willing to go with it. If you feel like garbage don't do it. You can try working your way up to the gallon of whole milk instead of progressing through skim, 2% then whole.


4. There is no way this workout is taking you that long. I can't see your log because it's in Excel.


5. You get a big breath of air and consequently your chest will rise. Don't forcibly push out your stomach but after the breath contract your abdomen as if you were going to be punched there.


6. Can't help you.


7. A video would be helpful since you're not really supposed to go on your toes. I suspect you're doing the squats wrong.


8. If you're already stalling on your exercises that means you have a recovery issue right now and accessories will only add to the problem.