On May 07 2011 20:55 FFGenerations wrote: form check please "1st time" doing deadlift, 15kg plates it looks like im pulling with my back but i couldnt figure out how to fix that will watch some vids tho
squat , you can see my rediculous flexibility even on 40kg total (still) again, i think i need to lean back but cant for the life of me figure out how to do it
thanks play in media player , deadlift skips unfortunately
I can't tell for sure but it seems like your lower back is rounded. It's noticeable in the DL (keep your chest up!) and it's probably a contributing factor to why you say you can't figure out how to lean forward in the squat.
Warmed up in the squat rack, worked up to 285lbs. Did 285lbs x 5, but my middle back felt really really really tight, to the point where I knew it would be a bad idea to do the other sets.
Moved onto bench, and 185lbs: 3x5 relatively easily. First session after changing my form dramatically after watching "SYTYCB", during the first two sets, I don't think my elbows quite reached the bench - got some more work to do on my form obviously.
My back was feeling a little better, so moved over to some weird stretching contraption (just a bunch of metal pipes welded together lol - I wonder how much they sell this POS for), then did some reverse hypers.
By this point by back was feeling pretty decent so I decided to go back to the squat rack. Somehow I had massive issues getting the bar off the rack, when I realized that the bar was probably one notch too high. Lowered the bar, and got the remaining two sets of 5 out - it was pretty straightforward.
I have a bad habit in my squat - when I come up, and reach near the top, my spine angle "pops up" instead of maintaining the forward lean and butt-protrusion. Pretty sure this will lead to injury unless I fix it.
Then worked up to 325lbs for deadlift. It was really tough to keep my right hand grip in tact Lost some skin on my right palm but w/e...
Warmed up in the squat rack, worked up to 285lbs. Did 285lbs x 5, but my middle back felt really really really tight, to the point where I knew it would be a bad idea to do the other sets.
Moved onto bench, and 185lbs: 3x5 relatively easily. First session after changing my form dramatically after watching "SYTYCB", during the first two sets, I don't think my elbows quite reached the bench - got some more work to do on my form obviously.
My back was feeling a little better, so moved over to some weird stretching contraption (just a bunch of metal pipes welded together lol - I wonder how much they sell this POS for), then did some reverse hypers.
By this point by back was feeling pretty decent so I decided to go back to the squat rack. Somehow I had massive issues getting the bar off the rack, when I realized that the bar was probably one notch too high. Lowered the bar, and got the remaining two sets of 5 out - it was pretty straightforward.
I have a bad habit in my squat - when I come up, and reach near the top, my spine angle "pops up" instead of maintaining the forward lean and butt-protrusion. Pretty sure this will lead to injury unless I fix it.
Then worked up to 325lbs for deadlift. It was really tough to keep my right hand grip in tact Lost some skin on my right palm but w/e...
On May 08 2011 09:17 Doctorbeat wrote: After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6 Bent Over Rows/Weighted Chin-ups - 3 x 6-8 Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12 Dumbbell/Barbell Curls - 3 x 8-12 Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6 Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15 Reverse Hyper Extensions/Good Mornings - 3 x 8-15 Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay!
I'm on week 10 of Practical Programming and my weights are still going up; just curious as to why you'd stop at 16 weeks?
And good mornings are a bitch, but they give you some crazy hammy pains when you wake up the next day. Any exercise or stretching that will help you with flexibility should make the exercise much easier for you, as well as constant repetition and maintaining proper form.
And congrats on the PR! Is that your 1RM or a set of X reps?
The PR is 1RM. My current weight at 5x6 Bench is 50 kg. Current weights on the big compounds (with SS 3x5 repetitions) are: BP - 55 Squat - 75 DL - 95
I do eat more than I should need. I eat about 3000 cal a day, 500 more than what I should require. I'll try to ramp it up a bit more, but it'll be tough to find the time to eat more.
As far as my diet goes, in the morning I eat 5 sandwiches, peanut butter + chicken fillet. Between breakfast and lunch I eat a banana + whey shake. Lunch is either sandwiches with eggs (5) or premade rice+chicken (sometimes I put nuts in aswell). Evenings is usually rice/baked potatoes+ meat (about 200g of meat). Then before I go to bed, I eat another banana + can of tuna.
I'm very much an ecto, in pretty much all aspects. I gain really slow, even though I should gain quite a bit of mass with my diet. I went from ~60 kg to 67 in 9-10 months. My %bf stayed about the same though, a little under 10.
And the reason we switched programs was that our motivation was starting to drop, we had been doing the same stuff for over 4 months. Plus we felt that we hit a plateau. Our weights didn't increase anymore, even though we tried really hard. Our squat was stuck at 75 for 3 weeks, when we tried increasing we would fail. We can always switch back to the SS workout if this one doesn't feel well.
On May 08 2011 09:17 Doctorbeat wrote: After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6 Bent Over Rows/Weighted Chin-ups - 3 x 6-8 Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12 Dumbbell/Barbell Curls - 3 x 8-12 Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6 Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15 Reverse Hyper Extensions/Good Mornings - 3 x 8-15 Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay!
I'm on week 10 of Practical Programming and my weights are still going up; just curious as to why you'd stop at 16 weeks?
And good mornings are a bitch, but they give you some crazy hammy pains when you wake up the next day. Any exercise or stretching that will help you with flexibility should make the exercise much easier for you, as well as constant repetition and maintaining proper form.
And congrats on the PR! Is that your 1RM or a set of X reps?
The PR is 1RM. My current weight at 5x6 Bench is 50 kg. Current weights on the big compounds (with SS 3x5 repetitions) are: BP - 55 Squat - 75 DL - 95
I do eat more than I should need. I eat about 3000 cal a day, 500 more than what I should require. I'll try to ramp it up a bit more, but it'll be tough to find the time to eat more.
As far as my diet goes, in the morning I eat 5 sandwiches, peanut butter + chicken fillet. Between breakfast and lunch I eat a banana + whey shake. Lunch is either sandwiches with eggs (5) or premade rice+chicken (sometimes I put nuts in aswell). Evenings is usually rice/baked potatoes+ meat (about 200g of meat). Then before I go to bed, I eat another banana + can of tuna.
I'm very much an ecto, in pretty much all aspects. I gain really slow, even though I should gain quite a bit of mass with my diet. I went from ~60 kg to 67 in 9-10 months. My %bf stayed about the same though, a little under 10.
And the reason we switched programs was that our motivation was starting to drop, we had been doing the same stuff for over 4 months. Plus we felt that we hit a plateau. Our weights didn't increase anymore, even though we tried really hard. Our squat was stuck at 75 for 3 weeks, when we tried increasing we would fail. We can always switch back to the SS workout if this one doesn't feel well.
So you didn't reset and you didn't eat more which you should have...
When we overeat our bodies have mechanisms to burn off that energy. After a couple weeks you're going to have to eat more than 500 kcals above to keep gaining which is why you stopped.
Boredom isn't really a good reason to switch routines especially if you executed the previous one incorrectly and went to a crappier routine in general.
Nice, great form throughout. I've noticed that I need to really focus on keeping the bar close to my body. I was having a lot of difficulty keeping my back flat, and it started to feel a lot better by keeping the bar close. On that note...
Squat: 285 3x5 Bench: 185 4-5-2 (will start getting spotter for all 3 sets, almost got stuck on the first one, thank god for the lower pins) Deadlift: 315 5x1 Chin: 5-3-2 (not progressing at all...)
I tried doing low-bar squats, but my arms started going numb and the bar slipping, so I had to switch back to high-bar mid-set... will probably stick to high bar from now on.
Also, starting to semi-cut with a mild caloric deficit (slightly over 500 on rest days, slightly under 500 on work days), and will see how that affects workout. I know Rippetoe advocates eating as much as possible while on SS, but oh well
In an awesome development I had a friend come over Friday to lift some weights with me. He normally trains pretty hard in a fucking expensive, exclusive gym somewhere near his work. I'm actually very proud of him because all he does is lift shit and he's lost 40 lbs or something like that. He used to look a "frumpy" 250 and now he looks real good at ~205. He benches and does a lot of back and shoulders with dips and presses and stuff. Only thing is he's never done a compound lift like squat, DL (which he'd love), or clean. He saw me doing that shit and got curious.
To make a long story short he says if I had some more room in my garage he'd quit his $100/month gym and just train at my place all the time. So the story ends with him agreeing to help clean my cluttered as fuck garage for free (minus the cost of some beer) and he's willing to spend some cash on any extra equipment that we'll need in the next few months. Fuck yeah home gym!
He's also got a camera so I can post form check for my power clean once he comes over again. Also maybe some before/after pics of my garage and basement.
Hah. Biggest problem with my garage is that it has a ton of bikes and bike parts all over it. Also hockey gear. Those are the two categories of things that need to stay in the garage and take up the most space by far. There's a ton of little random shit that's in the garage as well that I'd LOVE to get rid of. There's just so much!
Beast mode yo! Great lift. --- Went for the 225kg deadlift today. First attempt didn't budge and second lift only got a couple of inches off the ground
Dunno what was wrong, I guess it wasn't my day.
Loaded up 100kg on the prowler and did plenty of sprints with my buddy.
So all inn all Coan-Philippi took my deadlift from 190kg to 215kg with something to spare. I have yet to decide if I go for 5plates next week.
very interesting. I wonder when it people will finally realise that dietary fat is not made by the devil
On May 09 2011 03:32 MajinMojo wrote: Hah. Biggest problem with my garage is that it has a ton of bikes and bike parts all over it. Also hockey gear. Those are the two categories of things that need to stay in the garage and take up the most space by far. There's a ton of little random shit that's in the garage as well that I'd LOVE to get rid of. There's just so much!
And damn I can't wait til I can DL 165kg!!!
it wont be long, because you have found the best group of people on earth to support you!
Beast mode yo! Great lift. --- Went for the 225kg deadlift today. First attempt didn't budge and second lift only got a couple of inches off the ground
Dunno what was wrong, I guess it wasn't my day.
Loaded up 100kg on the prowler and did plenty of sprints with my buddy.
So all inn all Coan-Philippi took my deadlift from 190kg to 215kg with something to spare. I have yet to decide if I go for 5plates next week.
thanks and sorry about your dl you'll nail it next time! have you started your strongman training yet?
Current stats are then and arrow points will be new short term goals (2-3 months): Deadlift: 215kg -> 227,5kg Squat: 150kg -> 170kg Bench: 95kg -> 105kg Bodyweight: 92kg -> 95kg
Have yet to put together a program though but it will be around bringing up weak parts (upper back(!!), arms and abs) and doing strongman stuff 2x/week. And of course breaking that damn 100kg bench wall!
EPT
Lost some skin on my right palm but w/e...
![[image loading]](http://i.imgur.com/0I8RX.jpg)
