What the fuck determines core strengh on Symmetric Strengh? Also post yours.
What the fuck determines core strengh on Symmetric Strengh? Also post yours
Is this SS?
How the fuck can you barely row 50 kg when you deadlift 130 kg
probably pull ups, chin ups, dips, squats, deadlifts, OHP, rows
>tfw everything-but-diddly-let
Lol manlet
No, SS stands for Schutzstaffel.
I've just started rowing so it's something I haven't really tried adding weight to. Deadlifting was one of the first big lifts I started doing so it's way ahead of all my other lifts.
what is website
where's this from?
lol read the post
Oh didn't actually think that SS was the website..
MEIN LEBEL
guess my routine
am i gonna make it?
Its from strength standards / symmetric strength user. One of the two.
already left humanity behind
static neckhangs 1xf
hrrm not sure why my squats not on there.
program/routine?
Been doing SL for a couple months brehs, happy with my pulls but my bench/OHP are awful. Is there anything I can do to improve them faster?
My most recents are:
65kg bench press 5x5
37.5kg OHP 5,5,5,5,4
Thanks brehs
>Chest / Bi
>3 sets of 5 rep Bench, followed by 2 sets of 3-2 rep bench
>4 sets of incline bench going from 8 reps to about 5 reps
>4 sets of incline dumbbell press of 6-8 reps
>4 sets of incline flies at 8 reps
>4 sets of flat flies at 8 reps
>4 sets of curls
>Leg Day
>5 sets of 3-5 rep squats with like 2 sets warmup/strech and 1 set warmdown
>4 sets of stiff-leg dead lift 5-8 rep
>4 sets of leg press 5-8 reps
>4 sets leg extension, light weight making sure to stall at top. Single leg
>4 sets calf raises
>Shoulders/Core
>4 sets of OHP 5-8 rep
>4 sets of seated dumbell press 5-8 reps
>4 sets of anterior and lateral deltoid raise 8-12 reps
>4 sets of Shrugs, 8 reps
>4 sets of rear deltoid raise things of some variation, 8 reps
>4x12 ab crunch esque things
>4x12 lying leg raises
>Obliques, dont know what the things called.
>Back Day + Hamstring
>5x3-5 rep deadlifts, getting heavier as i go on.
>4x8-12 rep weighted pull ups
>4x8 T-bar lat pulldowns
>4x8 Lat pull downs
>4x8 rows with one arm
>4x8 Hamstring curls since i cbf doing stiff-leg deads after normal deads.
Used to gym every second day. Now I just go 4 x a week.
>Used to gym every second day. Now I just go 4 x a week.
Tired. Meant I would go two days in a row, one day break. Rinse and repeat.
>inb4 benchlet
62kg liftin for almost a year
started doing deadlifts and chin ups 2 months ago
>Started doing deadlifts 2 months ago.
Yo miss me with that shit. Post body.
>Chin-up 705kg added
>Subpar
I know its blurry but whatever
Am I white?
This is 2 month progress. Am I gonna make it Jow Forums?
im 202 tho
FUCK
seriously though, I think I fucked up
Stop autistically doing 5 max, going 8-12 multiple reps with lower weight made me shoot from 40kg 1rm to 60kg 1rm in 2 months with 5/3/1
kroist mate step up the ohp
I think that symmetric strength is full of shit, personally. There's a massive bias in their upper body values.
>There's a massive bias in their upper body values.
What do you mean?
I mean that for whatever reason (pick your favorite fit meme) it overvalues your lower body values and greatly undervalues your upper body values. I assume that it's averaged out on what people chuck in there, so one conclusion could be that a significant amount of SS users skip leg day and embellish their upper body presses.
gotcha, thanks
No idea how it calculates strength per bodypart. Here's mine. Only error I now see after taking the screenshot is that I'm 26, not 23. Used to be stronger overall (particularly lower body) but I snapped my shit up a little while back and I've been working my way back up.
THERE HE IS
THE MAN WITH NO CHEST
What the fuck
You better be a manlet
Post lifts legs-mcgee
guy how the fuck are you supposed to activate calves
nothing on this site shows anything for calves
Could be me. What went wrong and how do I fix it?
HOW COULD THIS HAPPEN TO MEEEEE
Or back, apparently. What's going on, big guy?
I forgot to put in rows
I'm still just a skinny fuccboi though
What about clean/snatch?
No, that doesn't even show calves either.
The site even lets you hover over calves like it's an activatable thing, but nothing you can select will do it.
Probably to simulate the fact that nothing you do will ever make your calves grow. 2deep4u
Tfw chestlet.... SL takes another victim...
Power clean and push press
170cm :(
inb4 the inquisition descends upon me again
...
Start dead lifting
Tfw neglected chest for a full year
mfw fairly good at oph but suck at bench. 2 yrs liftan
5/3/1 victim
wtf is up with all the benchlets on Jow Forums? it's THE lift to compare with your bros
5/3/1 just takes a few tweaks to turn it into a decent strength/power lifting program imo
How do I get my shoulders to step up their fucking game?
You can't program bench parallel to squats
You need way more volume. (You don't even need squat accessories)
My bench volume is twice as my squat volume.
how do you tweak it? how does it compare to SL 5x5?
t. another 5/3/1 victim
11 months lifting. Happy that I already have pecs to advanced. My squats suck ass though.
pt 1
pt.2 158lb body weight lifting 3-4 months in the summer 3-4 months in the winter
This is from the FAQ of their app - which lifts corresponds to what muscle group in most dominant order
SS claims another victim
You don't even want to know what I look like honestly.
Your pendlay form is probably really shitty. Drop the ego and stop fucking the bar while you're pulling up and do nice clean reps
That's probably fair, I always find it difficult to not involve my legs in rows. Maybe I should switch to bent-over rows or something? I have definitely noticed despite the form that my back grows a lot from cheat rows, so I might just keep doing them.
how fucked am i?
Im definitely not at your strength level, but I have a hard time correcting things I pointed myself and my symmetry is pic related, so it's similar case as you. Yeah cheat rows are gift from heaven man. But it's probably for the best if we include only clean reps in SS
Yeah man that's completely fair.
Even judging by my pullup strength it's pretty clear that my strict rowing isn't great pound for pound, I'm trying to add more pullups but I always find they mess with my shoulders.
Pretty happy with this. Three years ago I injured my low back/hip so badly I couldn't walk for weeks. Took nearly 2 years of rehab before I could even start squatting over 135 again. Took another year to creep back to 225. I'll never squat 4 plates again, but I'm happy just to squat more than I bench again.
Not sure I'll ever go past 95+ unless I start Juicing, but if I could stay 90+ for the rest of my life, I'll die a happy and fulfilled man.
Life goal would be to weighted chinup my Bodyweight. I'm close, but I'm getting older and I can feel the window closing :X.
>tfw as average as it gets
Lifted casually on off for like 1.5 years, been lifting rigorously for just under 2 months
I'm 6'1, 169 lbs (started at 150 lbs 2 months ago), and lifting almost exactly
0.5 / 1 / 1.5 / 2
Oh well, I'll just slowly continue to escape mr. skellington mode
What do you recommend for the upper body lifts
Ive been doing 3x5 BP at 80% on ohp days and 3x5 ohp 80% on BP days. Along with other accessory like dips and inclined bench.
Should I go for more volume? Like 3x8-12 65-75%
Went into the gym 4 months ago following SL thinking fucking yeah lets bench, and I guess I'll squat too..
Nope. No bench for me, only endless plateaus. Squat and dead tho? FUCK YEAH.
Should I change it up or stick with it a little longer. I've never plateaued DL yet, always do 7-10 reps on the working set to.
Half squats 10xfailure
What form of pull ups do you have? I found out, that having arms just little more apart than shoulder-width and performing deadstop after every rep helped my shoulder health tremendously. Before, I would feel extreme pain in left shoulder after 2nd-3rd pull up and I would sit for 5 minutes, before I could carry on lifting