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About Ganymede

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Profile Information

  • First Name
  • Location
    New Zealand
  • Gender
  • Height
  • Body Weight
  • Squat PR
    3 x 5 @ 95kg
  • Press PR
    5 x 5 @ 55kg (Bench)
  • Deadlift PR
    3 x 5 @ 100kg

Recent Profile Visitors

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  1. Video Analysis

    Its open source software called Kinovea - you can download it from here: http://www.kinovea.org/ It's pretty cool when you get your head around it - there are some good introductory tutorials on You Tube too.
  2. Video Analysis

    Hi All, I am fooling around with some video analysis software - see here: http://ironstrong.org/topic/2838-squat-critiqueadvice/?do=findComment&comment=312226 Now I am not qualified to critique anyone's form so I'm not sure how useful this is - but playing with the software is fun. Unfortunately the video in the example is not ideal so I am looking for other examples. Ideally these should be taken from the side, directly in line with the lifter at about hip height and preferably without anything obscuring the view. From this, I can look at the bar path, the speed of the bar up and down, the angles of the back, hip, knee and ankle, etc. I can also convert the video to slow mo. Again, not sure if anyone would find this useful, but if so feel free to post a video. Mods - if this is better in the form check thread please move it. Cheers Dave
  3. Confused

    Boom! Thank you! That's the kind of thing I need to hear. What do you think would be a reasonable target to shoot for given my advancing decrepitude (I'm 51) and training history (3 months or so)? Genuinely appreciate the comment.
  4. Confused

    Thank you very much for taking the time to reply so thoroughly - I really appreciate it. You have really filled in a few blanks for me and helped me connect a few dots and the links are very useful. I am really determined to stick to my training routine and diet and its way easier to do that if you feel that you are making best use of your time and getting the best return for your efforts. I bought the 5/3/1 eBook yesterday and like the look of that program - I think the slow but steady progression will work well for me. My goals are to hit a body weight squat (almost there), a .75% BW Bench and to do at least one pull up by Christmas. I also want to get my weight down to below 100kg (7.5KG to go) by then. I think these are pretty achievable goals. I am having an operation on my neck in late December which will keep me out of the gym for a couple of months, but once I get back into it I'll be shooting for a 1.5 BW squat, a 2 x BW Dead and a 1 x BW Bench and will try to get my BW to below 95KG at 20% body fat or less.. Is that too optimistic? Thanks again Dave
  5. Confused

    Thanks very much for the reply - very helpful. I will stick with AFP for another week or 2 then look at switching to 531 as I don't think I will be able to continue the progression much further. Thanks again Dave
  6. Confused

    Hi Guys Apologies in advance if this is a bit of a rambling post. I am 51 years old and have been lifting for 3 months. I started doing SL5x5 and recently switched to AFP (because I found squatting 3 x per week a bit too much). I also to a short conditioning session at the end of each work out. My main goals are to lose another 10 – 15kg (I have already lost about 15kg) and to get as strong as I can. I would like to go to a novice power lifting meet this time next year. I realise that getting strong and losing weight are contradictory goals, which is partly why I am posting here. My main question though is around volume and intensity. I have been reading a lot and I see two common threads of advice that seem to contradict one another. One is that you need to progressively add weight to the bar, and the other is that you do not (and should not) need to work at your max in order to progress. But if you progressively add weight, eventually you’ll max out. What then? When do you switch and to what? A similar contradiction I see is that you should do more sets in order to progress vs do fewer sets at a higher intensity. For example SL has you doing 5x5 squats 3 times per week (higher volume) vs AFP has you doing 3 x 5 squats 2 times per week (lower volume). But which is right? Or more precisely, which is better for a 51 year old guy trying to lose weight and get strong. A third, supremely unhelpful thing I read pretty often is that for a newbie, everything works for a while. While I am sure this is somewhat correct, it does not really help me to know what is going to be best for me, given my particular goals and age, etc. So I guess my questions are, what is the best way forward for me? For example I am currently squatting 3 x 5 @ 95kg (body weight is 108kg). I find this pretty heavy and am definitely grinding out the last few reps. Should I stick with this, or am I better to reduce the weight and go to a higher rep scheme like 3 x 8 @ 75kg, which would give me a much higher volume? Any thoughts or advice would be much appreciated. Cheers Dave
  7. The New Approach To Training Volume

    I'd be interested to know what impact y'all think this research has on the AFP. Seems to be suggesting that 3 x 5 and 3 x 3 sets are not as good as 5 x 5 or 5 x 3.
  8. Barbell Rows = elbow pain

    The pain is in the whole joint, but mainly on the inside of the elbow between forearm and bicep. A wider grip helps a little, as does doing dumbbell rows, but its still pretty sore. I get the pain when doing bicep curls and hanging cleans too. I forgot to try the underhand grip this morning, so will give that a try. Cheers Dave
  9. Barbell Rows = elbow pain

    Hi Guys I started doing barbell rows about 7 weeks ago as part of SL5x5 - now that the weight is getting up a bit (45kg) I get significant pain in my left elbow. Are wide lat pull downs an acceptable alternative? I tried these in the gym this morning and the discomfort is much less. Cheers Dave
  10. Complexs with SL5x5

    Hi All What do you think about doing complexes like the Cosgrove Evil Eight in conjunction with SL? I am 6 weeks in to SL and my primary goal at this time is fat loss. I could do them straight after a workout (although I am pretty knackered by then) or on my off days. Any thoughts? Cheers Dave
  11. Question Re Stalling.

    Hi All, When the program calls for a de-load when you stall, what exactly does stall mean? Does it mean you actually go to failure on a squat (i,.e. dump the bar) or do you go to the point where you think you are going to fail the next rep? Just curious - I have never had to dump a squat before and I'm not keen to try it! Cheers Dave.
  12. Weak Shoulder Press And Bench

    Thanks everyone for the warm welcome and the sensible advice. I'll stick with the program through 5x5 and 3x5 and then re asses and I'll throw in some extra triceps work as well. Cheers Dave
  13. Weak Shoulder Press And Bench

    Hi All Just found this forum and love it already. I am a 51 year old guy from Auckland, New Zealand. I have been lifting off and on (more off than on) most of my adult life, but never made great progress - mainly due to the usual culprits: poor attention to diet, poor form, not enough discipline. I have recently come back to lifting after a 2 year hiatus and am doing SL 5x5. I had a good run with this program last time around and for the first time felt I was really getting somewhere, so I am keen to give it another go. I know from that previous experience though, that I will max out on the overhead press and bench press way before I do on the other exercises. I have always been weak in these two exercises, even when I was in my 20's. Is there anything I can do to help in this area? Would it be worth adding in some DB flies or upright rows for example? A buddy suggested that just for those 2 exercises, I could spend a couple of months doing 3 x 10 or even 3 x 12 sets with much lighter weights to see if that made a difference, but conventional wisdom seems to say the opposite - reduces reps and increase weight. Any thoughts? Thanks in advance. Dave.