Just got a belt 10mm and 2.5 inches. Would that be enough for all the program exercises.

I am having trouble getting proper bar position in my squat. Here is a photo of my current position. I think I am having trouble externally rotating my shoulders when I try to go to the low bar position. It is important to note that I don’t have great posture in my daily life, so I wonder if that could be contributing to this issue(possible tight chest and shoulders rounded forward). Does anyone have any experience/advice to work towards a better low bar position??

Getting back into training after approx 6 months off due to residency. When I stopped I'd been running the programme for about 5 months. I was pretty happy with where my lifts had gotten to and my body composition was acceptable. Since stopping I've lost a reasonable amount of muscle mass and put on a bit of fat (I'm also about 12kgs lighter than when I stopped SS and significantly weaker). What's the best way to get back into things? My current plan is to eat at maintenance and see if I recomp a bit and then start eating when the lifts plateau. Anyone had any experience with this?

Are there any trade offs I hadn’t considered when I decided that I would start the novice program with 5 pound increments for squat and dead lift and 2.5 increments for bench and press?

I’m on the other side of 55 and it’s been eight years since I weighed 174 after reigning in my diet and seven months of starting strength program before stopping cold turkey. Over those years I’ve managed to gain 50 pounds and lost lots of muscle/strength/fitness.

four months ago I went cold turkey and and rained in my diet to be lower carbs and got my appetite under control started biking and got down 25pounds to 202 pounds.

A month ago I decided to start starting strength novice program again after that long absence and was pretty nervous being older and didn’t want to get injured so I decided to take things slow. I guess you could say I’ve achieved my two main initial goals so far - one just showing up three times a week and two progressing each week. my weight been staying the same

So given I’m on a journey and not a race or trying to compete with anyone but myself, I think it’s perfectly reasonable what I’m doing. In fact, I think I’m starting to close in on my max with a 230 five rep dead lift before my grip is going out on me. And I do feel like I may be close to max on my press/bench.

My weights at this point

• squat 145
• Press 75
• Bench 105
• Deadlift 230

I haven’t failed this progression yet, but then again not sure sure I ever found my base. At this point maybe it no longer matters, but would it have been better to experience failure faster and cut back and then do smaller increments and progress? Or is there something I should start doing now?

I do have the blue book and maybe there’s something in there to read up on but with my ADHD-like symptoms it’s a bit overwhelming to sit down and read through.

Anyone doing something similar? Thanks

Hi all,

I started the gym 7 months ago, this are my current PRs without any belt/sleeve/straps (yes, I have to buy them):

Squat: 350 lb

Bench: 255 lb

Deadlift: 440 lb

I'm 5'8 and 195lb at 20% bf

Do you think this are good stats? I was thinking about starting to do powerlifting as a sport

I had shoulder surgery a year ago, and now, when I squat, I can get into the correct position under the bar, but it feels very tight, and my right elbow hurts afterward.

Do you have any tips or exercises to help fix this problem?

Hey everyone,

I’m 19, and I’ve been training since I was 17. I recently moved to Sydney about two months ago, and during that time, I stopped training altogether. Before the move, I was running Starting Strength and making good progress. My long-term goal is to deadlift 500 lbs sometime in 2025.

I’ve just restarted my NLP (Novice Linear Progression) to regain my strength, but I’m wondering:

1.	How long do you think it will take to get back to my previous numbers?
2.	When should I know it’s time to transition from NLP to a more advanced program?

I’d love to hear from anyone who’s been in a similar situation or has advice on the best way to structure things moving forward.

Thanks in advance!

I just don't quite understand what the stigma is to training abs some more. Has nothing to do with wanting a better appearance with my shirt off but just overall function. When I started I was squatting 135 for 5, now i'm about 275 for 5, deadlift same with 135 starting, now at about 315. My abs feel no stronger than they did before, I still shake like a leaf doing an isometric hold like a plank or anything like that. I know Rip says that squats and deadlifts are enough for a strong midline, but I dont feel like that is the case for me, I am just as weak I feel as I was when I started. Not to mention my stomach looks like shit too, but I am not really even talking appearance, but just overall function.

I train at home, so I have only been pressing; no bench press due to lack of a spotter.

I'm considering this Titan squat stand so that I can bench by myself, and also get better safeties for my squats.

How is benching by yourself working out for you guys? Is it convenient enough so that you don't miss the (human) spotters?

I don't expect to move super heavy weights. In my previous training 'cycle' (a long time ago, when I did bench), I got to about 135 lb, nearly my bodyweight. I don't anticipate getting much past that, if at all.

Titan x3 tall squat stand

https://titan.fitness/products/x-3-series-tall-squat-stand

Edit: spotter arms sold separately: https://titan.fitness/products/x-3-series-spotter-arms

Looking to get a half rack for my covered deck gym. I don't really want to take up the space of a full rack and mostly want it for bench and squat. These prices are based on Black Friday (maybe some deals aren't listed yet not sure). Let me know if you have an experience with any of these or what you'd go with 

Cap 8000f 

https://www.amazon.com/Barbell-Deluxe-Power-Rack-FM-CB8000F/dp/B00I04Z52G/ref=sr_1_15?crid=389E4QNR4MXVL&dib=eyJ2IjoiMSJ9.UOzwKfDphdURO4spnOWFt3w3M4semfMCJM8jFnOCT6rujxsvtNlUI1yOKOKNYUTs6OozgtsBdBSF3S4R81H_MYop_rTBZM86p9Mkf0bMdPOo-371JWjTgfp6XqILtazW2yX9mNK4nS0hD7Ip-z2ArVtvLRhujX9K7Kq-xyCmYd0qB94LmlFrg4FcTw0MooDsOZQEu7UHu7mkxBB3L-iDYERJobpPzsY4EDqabcnlBMN_zdtklvRpJ4LXrvKc9uCBLYrd45Mc1UbflnrsVfxdwd17CWl31laK0aCEDuWc0P4.780hWs8KFxTgH70ulNf71C8ai2xXWm-iXw49nvYOLI4&dib_tag=se&keywords=squat%2Brack&qid=1732585664&sprefix=squat%2Brac%2Caps%2C245&sr=8-15&th=1

-$160 shipped amzn

-3x3 1”

-saftey bar lil short for squat, longer ones +$111

-plate storage on back for smaller weights 

-side plate storage for bumpers 

-2 sections seems little sketch but amzn review said steel (older YouTube said top was aluminum) if steel I could weld for stability 

-no side holes 

-bad amazon reviews wobbly. but decent YouTube reviews 

-used Loomis won’t split tho

Signature fitness ss1 

https://www.amazon.com/Signature-Fitness-SF-SS1-Capacity-Conversion/dp/B09L9NNM6F/ref=sr_1_1?crid=2IPREUA1UUALZ&dib=eyJ2IjoiMSJ9.7IQmq2txKfkzNz4I3gmI1BfOIPJrUZjjh-I_ok2Q_JbFBkSWw56YnWBO-dUYgvwVUhpPzJVeJ_M1h11bB16bsvmqBKLyu5hcDD0MvIUgZhc-SO3b2310l8K-6xy-TLFkjQ7bWbGtUJXv5x3rg4akPt1uB_Pt10O5NDasoxCH6tALFpYfdJwtxeuvtRJ1A842ljcIsHEX8BtU6EowsQ_PyMIZ6FjRMAeyvOaJHztuf_KPpUtlA2mFKInEdzAB_ljlItlNNsEVUzXn6AxnhiLkZOzhNfB16tufo-I2GBcKFrk.O70fNxrOhcPvraE2vkK86y-rvJWdDG6LWIerChhG1ZU&dib_tag=se&keywords=signature%2Bfitness%2Bsquat%2Brack&qid=1732587361&sprefix=signature%2Bfitness%2Bsquat%2Brac%2Caps%2C207&sr=8-1&th=1 

$385 shipped amzn

-3x3 5/8 thick sturdy

-red 

-no plate storage, half rack is +250

-weight holders are +35

-lots of good reviews 

frige garge series

https://www.fringesport.com/collections/squat-racks/products/squat-rack-with-pullup-bar-by-onefitwonder-life-series

-270 + 111 spotter arms so $381

-downside is 2x3 and 5/8 but still common 

-11 guage thicker than budget ones 

-the spotter arms you have to buy but sre nice and long compared to cheaper racks

-Umhw j hook cheaper ones metal and scratch bar 

-quality powder coat 

-garage gym review says wobbly without floor mount (but is included) was tested on rubber floor also doesn’t help

-has weight holders in back 

-Peg weight holders +60

Titan x3 tall 

https://titan.fitness/products/x-3-series-tall-squat-stand

-374+129 spotter so $500 shipped

-3x3 1”

-UHMW j hook

Bolt striker 

https://boltfitnesssupply.com/collections/rigs-racks/products/striker-power-squat-stand 

$404 shipped 

-cant tell tube size doesn’t say

-14 gauge kind of thin

-multi grip pull up bar 

-medium length spotter arms 19”

-asked size

-side weight holder

-barbell holder back

-band posts

Rogue Sml-2 

https://www.roguefitness.com/sml-2-rogue-90-monster-lite-squat-stand?srsltid=AfmBOop9xAgr0Ty3v9JksJ-EIxwxx4dqMvVJtNZWYqfUz6gd_Q9smlnV

-$410 + spotter 155 so $565 

-3x3 5/8

-no weight storage so +$60

-garge gym reccomended for small space 

-reno 350 blue has wheels

Rep sr-4000 

https://repfitness.com/products/sr-4000-squat-rack-builder?a_aid=5a14d0643be18&a_cid=11111111&data1=1mXxzKigGczAYLSBA55kFC

$834 shipped once add spotter arms 

-GGR says most stable rack

-wider and heavier bottom than fringe 

-3x3 1” 11 guage

Sun squat rack 

https://www.amazon.com/SunHome-Multi-Functional-J-Hooks-Handles-Olympic/dp/B0C7TSG55F/ref=sr_1_26?crid=389E4QNR4MXVL&dib=eyJ2IjoiMSJ9.UOzwKfDphdURO4spnOWFt3w3M4semfMCJM8jFnOCT6rujxsvtNlUI1yOKOKNYUTs6OozgtsBdBSF3S4R81H_MYop_rTBZM86p9Mkf0bMdPOo-371JWjTgfp6XqILtazW2yX9mNK4nS0hD7Ip-z2ArVtvLRhujX9K7Kq-xyCmYd0qB94LmlFrg4FcTw0MooDsOZQEu7UHu7mkxBB3L-iDYERJobpPzsY4EDqabcnlBMN_zdtklvRpJ4LXrvKc9uCBLYrd45Mc1UbflnrsVfxdwd17CWl31laK0aCEDuWc0P4.780hWs8KFxTgH70ulNf71C8ai2xXWm-iXw49nvYOLI4&dib_tag=se&keywords=squat%2Brack&qid=1732584874&sprefix=squat%2Brac%2Caps%2C245&sr=8-26&th=1 

-$223 shipped

-2x2 5/8

-second set of vertical bars on back

-alot of weight storage 

-short spotters arms, longer ones +$111

-multi grip pull up bar 

-good amazon reviews 

rprx one fold up

https://prxperformance.com/products/profile-pro-blackout

-550 used on marketplace, multiple people selling

-2x3 5/8” 11 gauge

-reviews say it’s very sturdy 

-need to see if my ceiling is tall enough for up position 

-Recommended Ceiling Height - 107"

-Minimum Ceiling Height - 94"

would cambered bar work for pullovers?

I am following a 3 day a week full body workout program. I often get sore in my legs, but not really in my upper body. However it feels like i am lifting just as much as i can. For example i do 4x10 20kg dumbbell press and often for the last set i can only do 7-8 reps. I also dont feel like i get stronger in my upper body, as i have been stuck on 5x5 50kg bench press for quite some time. Everytime i go to 57,5 or 60kg i cant do the 5x5 reps. So my question is, how do i get stronger in my upper body, when i lift as much as i can everytime i am in the gym and somehow dont progress?

So I don’t know how long I’ve been lifting but I started in March 2023. My training has been far from consistent tough.

2 months in I was benching 110 pounds from 70. Then I got a wrist injury (ulnar side) and had to stop going to the gym for 3 months. After that I went for good 5-6 months except, 1-2 months off randomly for being sick, exams etc. Then stopped going for 1-2 months because of travelling etc.

Then started again but took 1 month to get back on full stength, progressed for like 1.5 months and had to take 2.5 months off because of studying and applying for college. After I dtarted going again, It took 1.5 month to get back to my past strength again. I went for good 4-5. Months but because my immune system is weak af for some reason (I got sick a lot). I only progresed for 3.5 months.

Then I got septoplasty and recovery was a bitch so couldn’t lift for 2 months again. Lifted 2 months after that then travelling for 1 months.

2 months of lifting later here I am. Barely at the same strength I was 7 months before.

But the thing is My bench press is pathetic, this isn’t to say that my other lifts are strong or something but my bench is only 145 pounds (1rm) while my squat is 260 for example. My ohp is 115. My chest looks flat af and my biceps are at still 14 inches meanwhile my quads are 25. I don’t know why the f I can’t put weight on bench press. I’ve only progressed 5 lbs in 3 weeks (140->145) I eat enough calories and protein (pls don’t tell me to eat more I am like %19-20 bf) 6’2 196 pounds by the way. My form is good, I’ve watched at least 10 videos on bp form and asked 3 diff people at the gym. 1 said it was great and other 2 said try to straighten your wrists more. My program is GZCLP, and has been for for roughly a year. And almost forgot to mention, I push myself a lot in the gym, usually failure on the last set.

My upper body SUCKS I feel like I have the worst upper body strength genetics on planet earth.

I am wondering if you guys recommend doing deadlifts in lifting shoes or with just a flat sole shoe. I have seen many different people doing different things. Some don't wear any shoes but my gym requires shoes be worn at all times so that is not an option for me.