Yoooo Doc..

[scottish]

Monday I started the Kennely bench program. I must say though. I thought going at only 60% was going to be pretty easy. Let me tell ya, after 8 sets of 3. I was whooped.. By the time I did 1/2 and 1/4 lockouts, that was about it for me..

Today I started the bolton routine for squats. I worked my way up to 405. Was wanting to get 10 sets of 3. Could only manage 8. My leg strength felt great. The problem was, my shoulders and arms were so fatigued, I felt like I couldnt hold the bar on my shoulders any longer. Heres why. Im only 5'3" so on the squat rack, I have to tipee toe the bar out. ( I know, not very safe, but not many choices). So when I go to rack it, I actually have to lift the bar off my shoulders and kinda throw it up onto the pins.. So after throwing 405 around all those times, I was spent..

Just wanted to say thanks for all your help getting me back into this great sport..

[Doc.Sust]

Monday I started the Kennely bench program. I must say though. I thought going at only 60% was going to be pretty easy. Let me tell ya, after 8 sets of 3. I was whooped.. By the time I did 1/2 and 1/4 lockouts, that was about it for me..

Today I started the bolton routine for squats. I worked my way up to 405. Was wanting to get 10 sets of 3. Could only manage 8. My leg strength felt great. The problem was, my shoulders and arms were so fatigued, I felt like I couldnt hold the bar on my shoulders any longer. Heres why. Im only 5'3" so on the squat rack, I have to tipee toe the bar out. ( I know, not very safe, but not many choices). So when I go to rack it, I actually have to lift the bar off my shoulders and kinda throw it up onto the pins.. So after throwing 405 around all those times, I was spent..

Just wanted to say thanks for all your help getting me back into this great sport..

we have to fix your squat situation, can you change thepin height in the rack? if that doent work, you need to get some pieces of plywood lay them down in the rack so you are higer off the ground when you squat, that tippy toe BS can only lead to trouble with heavier weights

[scottish]

The pin height can change, but then its either way to low, or way to high. Ive thought about the plywood, It would probably have to be atleast an 1 1/2". Ive thought about taking one of their pins to fab shop, and have them make my own at the correct height.

[Doc.Sust]

^^^ good idea. until than keep the pin in the lower setting instead of the higher

[scottish]

will do. thanks

[Doc.Sust]

let me know your final solution