New and need massive help

[LaterFat]

Hello all. I just started lifting for the first time in my life April 21, 2014. I am a 28 year old male at 6'2 250lbs. I lead a sedentary life and decided to make a change. I decided to do Starting Strength and love it. Having no idea it was a powerlifting, I decided that's what I want to do because I really enjoy the lifts. My goals were to loose fat and gain strength and muscle. I have my diet in check and am eating on a 20% restriction and I know thats a no no in PL. This is probably why I am having problems as my lifts are pathetic and I feel like a wuss although I feel stronger than I ever have.

When I started the program on April 21st, following it to a "T", my lifts were as follows:
Squats-75lbs
Overhead press-65lbs
Bench-115lbs
Deads- 95lbs

I completed 8 weeks on June 13th and my lifts are still going up except the overhead press that I had to reset at 100lbs. They are as follows:
Squats-162.5lbs
OP-100lbs
Bench 165lbs
Deads-232.5lbs

Now compared to when I started, I had decent increases but overall, the weights are PATHETIC and I am somewhat embarrassed because I feel someone my size should be lifting double what I am now even though I am completely new at training.
Aside from having hip pain from impingement, I am pain free but the hip pain might be impeding somewhat.

Can anyone offer me any advice that will help increase my weights? I am starting to struggle and the bar is slowing down more and more as I add weights every time I train.
Also, would anyone know of any PL gyms in the nyc area, preferably queens that can help me train?
Thanks in advance guys.

[MikeMadden96]

post videos of your form on all of the lifts

[LaterFat]

I will try to get some video. I just dont have anyone to film me as i go by myself. Bad form can really drastically reduce the amount of weight one is capable of lifting?

[JoeGJr]

One thing I would suggest is doing the Limber 11 and the Simple 6 mobility routines. My son was constantly having nagging "injuries" of one nature or another. Those have all disappeared since he started these routines. With his improved mobility he form has also improved.

[ecchastang]

Keep doing what you are doing, and check back in 6 months

[johndoejd54]

Hello all. I just started lifting for the first time in my life April 21, 2014. I am a 28 year old male at 6'2 250lbs. I lead a sedentary life and decided to make a change. I decided to do Starting Strength and love it. Having no idea it was a powerlifting, I decided that's what I want to do because I really enjoy the lifts. My goals were to loose fat and gain strength and muscle. I have my diet in check and am eating on a 20% restriction and I know thats a no no in PL. This is probably why I am having problems as my lifts are pathetic and I feel like a wuss although I feel stronger than I ever have.

When I started the program on April 21st, following it to a "T", my lifts were as follows:
Squats-75lbs
Overhead press-65lbs
Bench-115lbs
Deads- 95lbs

I completed 8 weeks on June 13th and my lifts are still going up except the overhead press that I had to reset at 100lbs. They are as follows:
Squats-162.5lbs
OP-100lbs
Bench 165lbs
Deads-232.5lbs

Now compared to when I started, I had decent increases but overall, the weights are PATHETIC and I am somewhat embarrassed because I feel someone my size should be lifting double what I am now even though I am completely new at training.
Aside from having hip pain from impingement, I am pain free but the hip pain might be impeding somewhat.

Can anyone offer me any advice that will help increase my weights? I am starting to struggle and the bar is slowing down more and more as I add weights every time I train.
Also, would anyone know of any PL gyms in the nyc area, preferably queens that can help me train?
Thanks in advance guys.

That's good for 8 weeks cutting

Just be patient

[doctor220]

Why are you squatting 162.5 if you added 5 lbs per session over 8 weeks? You should be at 195.

[LaterFat]

Keep doing what you are doing, and check back in 6 months

That's good for 8 weeks cutting

Just be patient

DO you guys honestly think my lifts will go up a lot higher at the rate I'm going? I am struggling now with where I am and think it will be impossible to hit 2 plates on my squat in a few more months. I am only raising my lifts 2.5lbs now as it is. AT that rate, it would seem it would take forever.

Why are you squatting 162.5 if you added 5 lbs per session over 8 weeks? You should be at 195.

Thats in the perfect world. I missed a rep or 2 and had to repeat the same weight. I also stopped going up 5lbs and started going up 2.5 because the bar started slowing.


Guys I really appreciate all the replies.

[doctor220]

DO you guys honestly think my lifts will go up a lot higher at the rate I'm going? I am struggling now with where I am and think it will be impossible to hit 2 plates on my squat in a few more months. I am only raising my lifts 2.5lbs now as it is. AT that rate, it would seem it would take forever.


Thats in the perfect world. I missed a rep or 2 and had to repeat the same weight. I also stopped going up 5lbs and started going up 2.5 because the bar started slowing.


Guys I really appreciate all the replies.

That slowdown shouldn't happen yet. You weigh 250, you need to be a bit higher than a BW squat before anything like that should ever occur.

[johndoejd54]

Yes I think your lifts will progress fine, if you are really worried then just start eating in a surplus and your lifts will sky rocket

[LaterFat]

That slowdown shouldn't happen yet. You weigh 250, you need to be a bit higher than a BW squat before anything like that should ever occur.

I agree 100% and thats why I am here. I don't understand whats going on. I had to start adding 2.5lbs to all my lifts. I feel like I am going to stall VERY soon even with the 2.5 increase and my lifts are crap.
Btw, I am fat at 250lbs. I was about 25%bf when I started.
Any idea what could be the reason for these ****ty lifts?

[LaterFat]

Does anyone think squat shoes with a heel would make a difference or flat shoe/barefoot?

[LaterFat]

Any other tips or pointers? Suggestions? Snotty remarks and/or comments?

[MetalMiscer]

One thing I would suggest is doing the Limber 11 and the Simple 6 mobility routines. My son was constantly having nagging "injuries" of one nature or another. Those have all disappeared since he started these routines. With his improved mobility he form has also improved.

What?



You're 15 and have a son?

[kaleida]

"Hip pain from impingement" stands out to me. I used to have that and my squat sucked. Then I fixed it and my squat started to suck less. Currently making slow but steady progress towards a less sucky squat happy hips = happy squats.

[doctor220]

What?



You're 15 and have a son?

No, it's the dad making an account for his son, who is 15.

OP. I'm willing to bet anything it's just form issues. You need videos of your lifts.

[LaterFat]

I am still trying to get videos. I don't have anyone at the gym to take them for me. Would using a wooden stick at home be alright to get the gist of my form for now until I can find someone at the gym to record me? I know using an actual barbell and weights is ideal but I don't have that at home.
People at the gym have told me my form is actually good and wouldn't have guessed I was new at working out if it weren't for the amount of ****ty weights on the bar.

[kaleida]

We could check body proportions in a bodyweight squat but that's about it. Balance and center of gravity and form can be very different with weight so a video with weight is more useful.

[doctor220]

I am still trying to get videos. I don't have anyone at the gym to take them for me. Would using a wooden stick at home be alright to get the gist of my form for now until I can find someone at the gym to record me? I know using an actual barbell and weights is ideal but I don't have that at home.
People at the gym have told me my form is actually good and wouldn't have guessed I was new at working out if it weren't for the amount of ****ty weights on the bar.

I wouldn't really listen to what people at your gym say unless they're a decently strong powerlifter. Most bench bros say my @ss literally almost touches the grass when I squat, yet I'm just squatting to depth and it's nowhere near close. They just have no idea what the lifts should look like. For form stuff, you need to be under a reasonable load or it's basically meaningless. The load changes your technique a ton. Anyone can squat well with nothing on their back, but once you put something heavy there, that's when some can and some can't. Just prop your phone against something or buy one of those gorilla pods. You shouldn't need someone else to take video.

[DemonStrength]

a) randoms at the gym dont know jack.
b) all light weights look like perfect form.
c) youre stronger than you think you are. its 100% mental. dont fear the weights.

[LaterFat]

Here is my squat video. Aside from not going parallel, please critique.

[Jay816]

Gotta go lower brah. I'm about a month into the same program and am currently squatting and benching about the same amount. Keep at it though.

Also, are you sure your knees are far enough from each other? Those adductors need some action too

[LaterFat]

Thanks for the response jay and yes they are far enought. Any further and i get even more pain in my groin.

Anyone else for a form check? A few said i should post it so i did

[doctor220]

If you are having groin pain, that's not good. I wouldn't keep doing a technique that hurts you. Your feet aren't super wide in placement so I don't see why your groin would hurt, but you could try bringing your stance in a little. That's going to make your depth worse though. The form looks pretty good, my only question is how you carry the bar a little weird, look at the height of your elbows compared to each other after a few reps. Not sure if you've had shoulder problems in the past or something like that, which could cause it.

You don't seem to move the weight fast at all. At your weight and that weight, the bar should be going much faster. Are you pushing as hard as you can?

[LaterFat]

Doc, I am not seeing what you are talking about with my shoulders. I do have laxity issues with my joints though. I know the bar is going slow and thats why I am here. I think I should be lifting a lot more. Maybe I am just that weak. The above video was with 135. I shot it after my workout.
I took another video with my last work set of 175 with new shoes. It went much better I think.


Can someone give me an estimated bf% please

[LaterFat]

bump

[LaterFat]

Anyone? Anyone at all?

[JohnC1980]

Do you have the Starting Strength book? You really should just keep following it. Don't think you need to be at as much of a calorie restriction.

[LaterFat]

Do you have the Starting Strength book? You really should just keep following it. Don't think you need to be at as much of a calorie restriction.

Yes I have it. Great book. I was aiming at 1lb per week of fatloss which is why i am at that restriction.

[doctor220]

Yes I have it. Great book. I was aiming at 1lb per week of fatloss which is why i am at that restriction.

I think that's pretty aggressive and it's not like you're a morbidly obese guy. I think your issue is just explosiveness. In my opinion, you need to work on keeping everything tight and just moving faster. It's possible that a lack of stability is impeding your ability to move the bar fast. Retract your shoulders hard, grab the bar hard, push it into your back and move fast. I just noticed you have some heel lift as well so it's clear you're getting your weight a bit forward. Right around 22 sec was an example on that second video you posted.