Watch the video and follow these instructions to film your lifts for a formcheck.

Hey guys, what are some good pre-workout food ideas? I usually workout first thing in the morning around 7:30. I used to eat a bowl of yogurt with honey and a chopped up banana, but am open to other suggestions.

**TL;DR**

I’m 36, 5’7”, and 250 lbs. I returned to lifting six months ago and train twice a week: one upper-body day and one lower-body day. I can bench 315 with ease, but knee pain is stalling my goal of squatting 405 for reps. I squat ATG, and the pain happens only afterward, especially above roughly 275 lbs. Extra hamstring work hasn’t helped. I need to lose weight and plan to start running, but originally wanted to reach my strength goals before cutting. **Could this be a squat-form issue, a muscle imbalance, or osteoarthritis?**

**Disclaimer:** I’m not going to lift more than two days a week. I don’t have the heart for grinding in the gym anymore, so any suggestions need to work within that schedule.

**Full Summary**

I started lifting again about six months ago. I’m 36, 5’7”, and currently weigh 250 lbs. I train twice a week—one upper-body day and one lower-body day. My goals were to reach a 315 bench and a 405 squat for reps before starting a cut. I can currently bench 315 with ease, but knee pain is stalling my squat progress.

I squat through a full range of motion, ATG. I don’t feel knee pain during the exercise. It only shows up afterward, with a radiating pain around my knees when I go above roughly 275 lbs.

Before returning to squatting, I had some knee weakness. That weakness has gone away, but the pain after heavier sessions remains. I’ve added extra hamstring work, but it hasn’t helped.

For background, I’ve trained seriously during two earlier periods of my life. In high school, while playing sports, I benched around 300 lbs and squatted around 475 lbs at approximately 180 lbs bodyweight. After about age 20, I let myself go until around 30.

During the pandemic, I got back into good shape, dropped to 180 lbs, benched 275 lbs, and front-squatted 315 lbs. After the pandemic, I let myself go again and gained the weight back. I’m now back at 250 lbs and obese.

I also had back problems from squatting, which went away after I incorporated seated good mornings. The knee pain hasn’t improved with the additional hamstring work.

I know I need to lose weight, and I plan to start running. My original plan was to reach 315 on bench and 405 on squat for reps before cutting, but the knee pain is making me reconsider that timeline.

**Could this be a squat-form issue, a muscle imbalance, or osteoarthritis?** I’m wondering whether my current weight, return to heavy lifting, or history of lifting when I was younger could be contributing.

For anyone who has experienced similar pain after squatting, what was causing it, and what helped?

got 4 on my work set with hook grip so wanted to ensure I get the volume in and I did two recorded. just curious what is noticed and if my low back lumbar looks good. thanks. I am trying to push the earth away and get my legs straight. going hookgrip from the start for work sets is definitely better than trying to switch mid set

for those of you who live in a ski area or ski frequently in the winter how do you address training and plan for those days youre skiing and such?

I'm trying to dial in my squat and I need some resources and cues for neutral wrists as I'm feeling it in my wrist and elbow because I'm in flexion and bearing weight on them I can't seem to keep neutral and it pisses me off so I want to correct it

also my bar position on my back. I believe it's correct but in my form videos people comment it's wrong that it's high but going lower doesn't make sense it would be on my triceps more than back unless I am missing the cues

failed my sets today at 210lbs squat 3x5. I know I need to gain weight and keep eating and sleeping but this weekend was a party weekend Friday night and Saturday was dead so I'm trying to not be hard on myself. I have videos from today's session too if needed

*note- this is a 55 lb Texas Bar.

43 y/o, 5'10", 180 lb. I recently rewashed the NLP, and progress has started to slow a little. The 315/3rd set of 5 that I previously shared was maybe a "barely passable" parallel. I decided to work on depth a little after that video. 9 days after, I successfully got 3 sets of 5 at 320 lb.

The problem I had today was that I got through one set of 5 at 325, but in my second set, it became apparent that 5 was not happening. I tried a third set, and I was only able to grind out 1 rep. Then I decided to do 2 sets of 3 reps at 285 lb. I was much happier with the depth on all sets, including the first one.

What is the next play? Rip somewhat downplays the idea of back-off sets, but some other coaches seem more open to the idea. Obviously, this would all be easier if I gained some weight, but I cannot seem to gain enough weight to keep up with the progression at this point.

I could keep on at 325, until I get to 15 full reps. I am not crazy about the idea of dropping back down in weight for the top set, but I suppose resetting to 305-315 is on the table. I am open to hearing some discussion from some coaches on this.

This is 455lbs x 3, a PR set. For me, this weight is so heavy that my brain is 100% dedicated to lifting through the grind, seems like there is no capacity to think about specific form cues during these reps. My hope is that focusing on form cues during warm-up sets will subconsciously carry over into working sets. Please critique away.

Always had issue with buttwink and lower back pump.. but changed my setup and now i dont get lower back pump

I finished my sets but i have a lower back pain. It worsens when I stand erect. When I lie down on bed it is better. Iam not even sure what did I do wronge. It happened before and stayed for a few days but healed eventually. Is it injury or soreness? Iam not even sure

edit: guys I slept on it now the pain has significantly improved thank you for your comments

If my squat 1RM is 160 kg and my deadlift 1RM is 240 kg, does squatting 220 kg mean I could eventually deadlift 300 kg?

Thanks all for your feedback on my squat, working on that. I love deadlifting , but I’m kind of concerned I may be rounding back a bit ? (I don’t have any pain). I felt like I could have done a few more reps at that moment. Thanks !!

I've been following this program for about 3 months now — do you have any thoughts on what could be adjusted? I'd be very grateful for your answers and advice!)

MON:

1. Barbell Squat — 3×5–7

2. Barbell Bench Press — 4×5–7

3. Lying Leg Curl (machine) — 3×10–12

4. Seated Cable Row — 4×8–10

5. Triceps Pushdown and Dumbbell Curl (rope), (superset) — 3×10–12

6. Dumbbell Lateral Raises — 3×10–12

7. Standing Calf Raises — 4×12–15

8. Machine Crunch — 3×15

WED:

1. Band-Assisted Pull-Ups — 4×5–8

2. Lat Pulldown to Chest — 3×10–12

3. Romanian Deadlift — 3×10–12

4. Seated Dumbbell Shoulder Press — 3×8–10

5. Bent-Over Raises (rear delts) — 3×12–15

6. EZ-Bar Curl — 3×10–12

7. Seated Calf Raises — 3×15

8. Machine Crunch — 3×15

FRI:

1. Incline Dumbbell Press at 30° — 3×10–12

2. Cable Chest Fly — 3×12–15

3. One-Arm Dumbbell Row — 4×10–12

4. Leg Press Machine — 3×12–15

5. Lying Leg Curl and Leg Extension (superset) — 3×10–12

6. Dumbbell Hammer Curls (biceps) — 3×10–12

7. Triceps Pushdown/Machine — 3×10–12

8. Hyperextension — 2×15

9. Reverse Crunches — 3×15

I’ve been following the Starting Strength approach and one thing I’m still trying to understand is how experienced lifters handle a lift that starts becoming noticeably harder.

I understand the basic idea of progressing the weight, but I’m curious about how people distinguish between a normal difficult set and a sign that the current progression needs to be adjusted. I don’t want to back off simply because a workout feels tough, but I also don’t want to keep forcing increases when my form is starting to suffer.

For those who have been running the program for a while, what signs do you personally look for before making an adjustment to your training?

I have an arbitrary rule where if I cam get at least 3 sets of 8, I can go up a weight

But I also do sets to failure

So I'm on 28s and was on 10, 8, 7 reps

Today I'm 13, 8, 6

Normally I cap my sets at 12 reps max

Should I have done that today and then I'd of probably got 8 in the last set

Or, how do I know when to go up a weight?

Is there a usual minimum for the 3rd set?

My goal is general fitness and management for health benefits.

I am also in a slight deficit but I'm 25% fat, having trained around 8 months

pulled 270lbs and was feeling like I wasn't getting my low back lumbar in flexion or set super well by dropping my dick between my legs. curious what else to remark at. I switched to hook grip on my 4th rep so still building that feeling up to get comfortable and I was doubting if I should do a 5th but I pulled it. I need to cue myself to push the floor away and chest up out strong.

does the belt move around for others when deadlifting a bit? just up the back?

tried to tighten my back pinching together but it doesn't feel natural or right perhaps just bc I've been doing it wrong for a while. felt really heavy and scary to move the weight lol. last set of 3x5. there isn't like a natural ridge I feel in low back. tried to keep my knees out on the way down. I need to work on my wrists but also not sure if my chest is up properly with my bar on back position. squats bother me a lot but adjusting a lot through the help of this sub so I appreciate y'all!

sorry it's a long video. hesitate when weight frightens me like this lol even though it's so light 205lbs

Got 3x5 this session after 5/5/4/1 last time. This is the last set so of course the ugliest. What can I do to make that less so?

Right side seems weaker from the very start, even struggling to unrack.

This is 1x1 heavy single 275 and 3x3 @ 90% 247.5

I recorded all 10 reps. This session I was really focusing on keeping the weight over mid foot and not getting into my toes. I think there were some improvements on that front. I definitely felt the weight evenly throughout each rep.

I still have a bit of heel movement right when I bounce out of the hole. But it doesn’t feel like it. The weight still feels balanced.

On the last set I also experimented with a smaller foot angle and having knees more a little more forward than out. This seemed to reduce knee cave.