bench beating squat

[danny81]

i started lifting yesterday and my bench is above my squat by almost 30 pds. is this weird? has any1 else had this problem?

 

[KelJu]

I was like that for about a year, but then I learned that my training program was shit, and after getting help from some people here, I designed one that was superior and my leg strength caught up.

 

[danny81]

im using mark rippetoes program.

 

[danzik17]

Stop just saying Mark Rippetoe's program. What is his program? Not all of us know exactly what that is - for all I know he is telling you to curl a 5lb weight 300 times and call it a week.

 

[bio-chem]

yea its weird. your legs should be much stronger than your chest naturally. your squat should come up fairly rapidly if you just started working out, because your not used to the motion yet. use good form and work your ass off to build up your legs. strong legs will help you tremendously to balance out your body and in your mma asperations

 

[danny81]

alright thanks. and mark rippetoes is the same thing as bill starrs 5x5 but instead 3x5

 

[Duncans Donuts]

danny i love your avatar.

 

[bigss75]

I think thats normal for most beginners-novice because its hard to get the squat form down before your bench form

also that is a pretty funny avatar

 

[danny81]

thanks.

 

[Witchblade]

Squat!

 

[Burner02]

alright thanks. and mark rippetoes is the same thing as bill starrs 5x5 but instead 3x5

heh...reminded me of the following scene from 'There's Something About Mary':

Hitchhiker: You heard of this thing, the 8-Minute Abs?
Ted Stroehmann: Yeah, sure, 8-Minute Abs. Yeah, the excercise video.
Hitchhiker: Yeah, this is going to blow that right out of the water. Listen to this: 7... Minute... Abs.
Ted Stroehmann: Right. Yes. OK, alright. I see where you're going.
Hitchhiker: Think about it. You walk into a video store, you see 8-Minute Abs sittin' there, there's 7-Minute Abs right beside it. Which one are you gonna pick, man?
Ted Stroehmann: I would go for the 7.
Hitchhiker: Bingo, man, bingo. 7-Minute Abs. And we guarantee just as good a workout as the 8-minute folk.
Ted Stroehmann: You guarantee it? That's -- how do you do that?
Hitchhiker: If you're not happy with the first 7 minutes, we're gonna send you the extra minute free. You see? That's it. That's our motto. That's where we're comin' from. That's from "A" to "B".
Ted Stroehmann: That's right. That's -- that's good. That's good. Unless, of course, somebody comes up with 6-Minute Abs. Then you're in trouble, huh?
[Hitchhiker convulses]
Hitchhiker: No! No, no, not 6! I said 7. Nobody's comin' up with 6. Who works out in 6 minutes? You won't even get your heart goin, not even a mouse on a wheel.
Ted Stroehmann: That -- good point.
Hitchhiker: 7's the key number here. Think about it. 7-Elevens. 7 doors. 7, man, that's the number. 7 chipmunks twirlin' on a branch, eatin' lots of sunflowers on my uncle's ranch. You know that old children's tale from the sea. It's like you're dreamin' about Gorgonzola cheese when it's clearly Brie time, baby. Step into my office.
Ted Stroehmann: Why?
Hitchhiker: 'Cause you're fuckin' fired!

 

[buening]

Rippetoe's program is called Starting Strength. I am currently using this program as well. Its basically a 3x5 using all the major compound movements. Below is what i'm using.

Workout A:

Deadlift 2x6
Standing Overhead Press 3x6
Squats 3x6-8
Chins 3x6-10 BW
Accessory work: Standing calf raises 3x15
Accessory work: Overhead cable crunches 3x15

Workout B:

Squats 3x6-8
BB Flat Benchpress 3x6-8
Deadlifts 2x6
Bent BB Rows 3x6
Accessory work: Weighted Dips 3x6-10
Accessory work: Overhead cable crunches 3x15

I do a Mon/Wed/Fri routine and alternate workouts A/B/A and then B/A/B. I increased the rep range slightly to fit my needs.


Danny, I too can bench and deadlift more than i can squat. But, I am also doing ATG squats and not those 1/4 squats most people at the gym do. I can only squat 155 for the three sets of 6 doing ATGs, but at 1/4 squats i can do 240 for three sets of 6. I'm guessing this is due to weak glutes/hams, as they are recruited more at the bottom of the ATGs (which is my sticking point).