Strength / Weight Training

I get what you mean, but shoes were the best thing I ever got for weightlifting.

They also help your mobility

And stability

I know we’re all supposed to love mark rippitoe but his personal politics are a bit hmm.

I get that.

I’ll give them a try. I think my overall form is the problem. The direct my knees are pointing rings a bell

Generally just a bit of stretching - right now will usually consist of something like a piriformis stretch, glute bridge, some calf raises. If the rack is unavailable for awhile I'll spend 10-15 mins on a bike at a very slow pace. I do the warmup sets as well, fwiw.

Anyway, sticking with SL for now, but just squatting once a week and then finding something else to do on the other two workouts. Got through today at 55kg without feeling too much but definitely still sore. My form is OK but I could probably do with pushing my knees out a little more.

Have I mentioned the book 😂😂
Good luck with your efforts

I watched a few of videos on his youtube channel for technique on deadlifts and rows.

Then I watched an op-ed video of his.

I've now found other youtubers, with great channels, for lifting programmes and tips.

Each to their own. I've found his book excellent. I haven't watched much of his YouTube stuff. People on here recommended a guy called Alan Thall or similar name for YouTube stuff.
I pick things up better in a book to be fair.

Alan Thrall is the one.

Yeah.

Mark Rippetoe is a bit of a cultish personality. There is some very good stuff in starting strength but do not treat it as gospel.

Sets of fahve / hip drahve etc.

I found some of his podcast videos odd and some of his mates on there were using words and not really making sense.
Then I stumbled on someone critiquing his power clean stuff (something I thought I might like to try) and then well that was the thread that lead to finding out some of his thoughts.

Lots of people saying “he’s good for getting people into doing something but….”

And lots of people saying Bill Starr is who we should look to.

I like Alan thrall, he’s done lots of stuff and now looks like he wants to run faster and lift stuff too. And listens to metal.

Starting Strength deserves it's place as part of internet-era lifting history. But it's just one man's way of doing things. A way that is rooted in where (power)lifting was 20+ years ago.

I also have time for Sean McInroy.
He coaches his mum and Peter (who has a neurodegenerative condition) and uses them on his insta.

His mum dead lifts 120kg plus and is 64.

Him and Alan Thrall are great.

My current lifting regime is 4 sets in total for each exercise. 2 x warm up on light weight, then slightly heavier warm up weight, followed by 2 sets as heavy and as many reps as I can do. I tend to aim for 6-8 reps.

I also try and mix up the exercises so I’m not doing the same all the time. Every 4-6 weeks or so

Could you suggest a better book please.

I think Greg Nuckols' The Art of Lifting (free sorta-version here) combined with his squat, bench & deadlift guides are a fantastic place to start with a far more modern and far less dogmatic approach.

Honestly though, with the availability of broadband, visual guides make a lot more sense for most people with a physical pursuit like lifting. Calgary Barbell, Kabuki Strength, Juggernaut aren't perfect but all pretty good places to start.

Thanks. I will have a look on Amazon.

dogmatic

20 years ago Rippitoe wrote a decent book for skinny 18 year olds who have never trained to cover the first 6 months of newbie gains. Since then it seems to have become a religion. I find that a bit annoying.

I'm wondering what has changed in 20 years. For new people I have recommended it, maybe it's out of date now. I will look at the Greg Nuckols stuff for more up to date info.

The most significant change in the last 20 years in powerlifting-focused strength world is the change in the majority of competitors from equipped to unequipped/raw lifting. Taking the squat as an example, a squat suit changes the way you perform the lift, to stop it folding you over, you need to push back into it, keeping shins as vertical as possible. Rippetoe, Westsiders, everyone back then coached the squat this way as it was how you'd compete. They didn't distinguish between a squat suit or not because nobody competed without a suit in that time period, so all your raw squatting should mimic that competition form. Then, as more and more lifters went to unequipped powerlifting knees started coming forward, quads became more of a priority and a wider toes-out stance became less beneficial.

The bench equivalent would be everyone cuing ' tuck your elbows!' which was designed to help touch the bar to the chest in a bench shirt. But none of those older texts will add that context as it was an assumption the lifter would use it when competing.

Interesting. I must have a look at his book again. Equipment is mentioned in it but I don't remember a squat suit. Thanks for the info. I won't be running out for a squat suit any time soon 😂😂

I keep looking at variations on the 5x5 / 5x3 / 3x5 routines to try and squeeze in as much as possible with accessory exercises (curls / pullups / dips etc.) but keep coming back to the basic bench / squat / row / ohp rotations & ditching the rest.

Still on 5x5 for all exercises but not sure how much heavier I can go before switching it up a bit - can only get to gym Mon-Thurs so it's Monday - bench/squat, Tuesday - row/ohp, Thursday - all of the above but 3x5 at 90-95%.

Not ideal as there's back to back days - I could add extra stuff onto Monday but that would impact negatively on Tuesday & I'm trying to fit everything in twice per week in some form, can anyone see a better way to work this?

I'd think about alternating heavy/light on at least the Thursday.

So one week bench/squat 3x5 and row/OHP 3 sets of 10 at 50-60% (not easy but not head-popping). Then vice versa the next week with the heavier exercises first. Slows down the progression a little and gives you some quality volume sets without hammering away at that heavy range constantly.

The other change I'd consider is dropping down to 3 sets max on barbell lifts to fit in the assistance work. Theres a diminishing returns thing with strength work that means the 4th and 5th set aren't giving you that much more stimulus than the first three but the fresh stimulus from a different movement (even targeting similar muscles) and the increased volume density will be much more valuable, as will having a different rep range. Even just from a joint wear/niggling aches perspective. It also lets you focus harder on maximising those three sets for growth as it's all you've got. Don't have to 'leave some in the tank' for the later sets.