ExRx.net

Any comments are appreciated

No real comments so far, other than, welcome. And good first day!

Welcome!

Are you new to lifting?

Are you in sports?

^^well ive been lifting for a couple months but never squatted, deadlifted or benched with a bar so most of SS is pretty new to me
...
i do play baseball for my HS team and in general i'm pretty athletic but not really strong

anyway i'm excited to start the program since ive heard/read only good things about it!

Welcome to the wonderful world of strength training. Glad to see you're gettind indoctrined in the correct way, with this website and the experience of many posters on here.

I saw your comment about cutting down the ab work. Don't cut it out, just go heavy and train like any other part of the body. Strong abs are essential for strong squats and vice versa. Instead of those twisting machine things, start doing more overhead work. That will engage your core and give a workout to your obliques and other supporting muscles. One arm overhead lifts are especially good for this. You're doing presses now which is great. Keep doing those and add some variety to your lifts with single arm varieties. Just something to think about. Stick to your current program for now while you build a foundation and gradually experiment with new exercises.

I probably have a good 5-6 months before I can change the main lifts (SS and all...). would any of said overhead work be good as assistance exercises?
Anyway, I just felt like I spent way too much time (maybe 20 min) doing a small part of the body. Is there just one exercise that would be best to do? The weighted decline flatboard situps seem to hit the hip flexors and abs pretty hard...

Also, for dips, would the narrow or wider grip be better to use? When I used the narrow grip it felt basically like i was doing a triceps isolation exercise

I like the simplicity of your training and it is nice to see a newb focus on compound lifts. Guys seem to want to focus on crap when they start off.

I have a question and a suggestion. I would suggest you do some rows. If you don't you can get a muscle imbalance eventually causing some shoulder problems. I'd suggest Kroc rows or dumbell rows. My question is why are you doing direct forearm work? Is it for baseball? With deads and rows, you should be able to cut it out.

-Should I do these on the same day as chins?
-Can/should I do them 3x5?


yes, it was for baseball, but I think I'll go with your suggestion and cut them out since rows seem more useful and the deadlift weight is moving up

I'd do them the same day you bench in kind of a modified push/pull setup. I'd also do the same scheme as your bench.

It is extremely hard to grow isolated muscles like the forearm. You'd get more benefits from heavy compound work that requires a strong grip - rows and deads e.g.

As a warning, I'm not very knowledgeable about training for baseball. I quit playing when the pitchers started throwing curve balls.

JML--Where in Washington are you? I've lived in Kalama, Quincy, Grand Coulee, Seattle and Arlington.

North Seattle

Whoa, go dad!

I lived on Capital Hill and in Ravena during med school. I love Seattle and all of the PNW.

like me, this is the first time he's lifted weights, so he's doing a great job!



UW I assume?
compared to other places I've seen, Seattle is pretty nice