Watch this for good bench technique. Powerlifting style.
TL Health and Fitness Initiative 2011 - Page 691
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glurio
Germany597 Posts
Watch this for good bench technique. Powerlifting style. | ||
Zafrumi
Switzerland1272 Posts
Touch the bar to your shirt, not to your chest - if you visualize this and then try to perform it, this will pretty much guarantee that you don't bounce off your chest. more here (or watch the video glurio posted) | ||
Kamais_Ookin
Canada4218 Posts
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Malinor
Germany4728 Posts
![]() Baiscally like the guy on the right: ![]() This exercise should be fairly effective I assume? In other news: Bench Press 97,5kg x 12reps, and BO-Row 80kg x 13reps, that was pretty good. I am wondering if my freshly purchased foam roller has something to do with that, never expected 12 reps on the bench press. | ||
rEiGN~
369 Posts
Also check out Magnificent Mobility, it has lots of drills that will supposedly improve posture. Inside-Out: The Ultimate Upper Body Warm-up from the same guys also has some stuff on posture, and exercises you can do at the office while sitting. Both downloadable with bittorrent if you're not convinced enough to buy them (and shipping takes time). | ||
FFGenerations
7088 Posts
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NeedsmoreCELLTECH
Netherlands1242 Posts
Link: | ||
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thedeadhaji
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39489 Posts
OMG my hamstrings >< | ||
Hurricane
United States3939 Posts
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MeShiet
Canada290 Posts
On November 25 2011 17:43 Zafrumi wrote: That is so awesome man! I wish there was an oly lifting coach at my uni ![]() Hahaha, no don't say that. You were part of my inspiration for even beginning to lift. Plus, I'll never match your other lifts and that's probably a guarantee =3 I certainly will post updates on any progress regardless of Monday's outcome. | ||
Kamais_Ookin
Canada4218 Posts
On November 26 2011 10:14 thedeadhaji wrote: Welcome back! It's been too long.I'm back after being sidelined for the last 7 weeks! OMG my hamstrings >< @Nice lift hurricane, beastly. | ||
TotalBalanceSC2
Canada475 Posts
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decafchicken
United States20022 Posts
On November 26 2011 07:54 Malinor wrote: I need to correct my posture, I always suspected that (and have been told that years ago anyway) and today one guy in the gym told me that I would look much better if my shoulders would not be so hunched forward like all the bench-bros (although in my case probably not from benching too much, but sitting hunched over all day in front of the computer. So in general, I believe I need to do a lot more rowing (especially since 5/3/1 is pretty push-heavy), but I was wondering what exactly I should do, so maybe eshlow has some advice ![]() Baiscally like the guy on the right: ![]() This exercise should be fairly effective I assume? In other news: Bench Press 97,5kg x 12reps, and BO-Row 80kg x 13reps, that was pretty good. I am wondering if my freshly purchased foam roller has something to do with that, never expected 12 reps on the bench press. Check out this article for quick tips on improving your posture to look better. http://www.t-nation.com/readArticle.do?id=4738505 On November 25 2011 12:05 MeShiet wrote: It's been a very long time since I last posted something in this thread with some content and in fact I kind of wanted to wait but I've come to a point where, 1, I want to share my joy with everyone here and 2, I've got some questions that I would love help from some of you to help me with. Be prepared for a long story which I will put into a spoiler just so it doesn't take up so much space for those who scroll through the thread. + Show Spoiler + So, to start I guess I should go back to August the 12th. That was the day when I made my very first attempt at a snatch. Being the idiot that I was, I had no idea how much balance it took and what it would feel like. Apparently, 0.45x body weight was a little too much to start with and I fell on my ass like a boss, but the thrill of it was indescribable. It was amazing. Before this, I knew I loved doing the clean and jerk more than any other lift but the snatch sealed the deal. I wanted to focus on Olympic lifts. From that point on, I kept up with anything DimSum and decaf posted (related to Olympic lifting) religiously while watching videos, reading what I could find and practicing whenever I had the chance. This continued throughout the month of October and I saw steady progress in both developing form and strength. Unfortunately for me, my good ol' school believes in having a fitness centre rather than a gym so there was no one there to guide me and no one I could talk to about Olympic lifting. Thankfully there were powerlifters I could communicate with at least. They were great support and encouragement. On the other hand, I had no one to point out my flaws and no one to teach me face to face. (I've complained about it at least 3 times now but cameras and recording is a no-no where I train). Past halfway through November, so much has happened and changed my perspective on all this. I normally train Monday, Wednesday and Friday but because I'm a genius, I forgot my shoes on Friday the 4th. No lifting occurred for MeShiet that day. Luckily for me, this happened to be a good thing. Strolling in on the next day, ready to max my snatch. This bigger guy with purple hair dye in his hair squatting next to me happened to be watching. I thought something was weird. I mean, I've seen people watch and give me this "what the hell is wrong with you" look but he watched without that surprise and shock. Instead, he spoke up and for the first time since my first snatch, I received advice on how to get a more efficient lift. He taught me how to correct my 2nd pull and instantly, my next lift was a PR and it felt easy. Needless to say, I was all ears whenever he said something to me. Turns out he himself was an Olympic lifter. I don't know much about him and to be honest, I couldn't find anything about him on the internet but before the day ended, he suggested that I contact his coach so I could get access into another gym located within my school as well as get some coaching. Before he left, he took down my email and said he'd email me some more information. I honestly didn't think much would happen after that, after all, he didn't even ask for my name before he left. Regardless, I was still pretty excited about getting help and finally meeting someone who not only criticizes my form but taught me how to be better in about 10 minutes. I just assumed the whole thing would be forgotten by the guy and continued on with life. Two weeks later, on the 21st. I just finished hell week with papers and projects being due. Opened up my email and to my surprise, I see an email titled "Olympic lifting", this was when I learned his name but for confidentiality reasons I'll call him "Mr.L". I must've had the dumbest banana grin on my face while I was in the computer lab of my faculty. In the email, I was offered a chance to lift with him at a different university in the city where he himself would be able to coach and provide programming for me. In addition to that, Mr. L gave me contact information for his coach, (who I will call Mr.R) who works at the gym (not fitness centre) at my school. After some consideration, I responded to him, letting him know that I am interested in his offer but at the same time will contact his coach to see if that could lead to anything. Immediately after, I sent an email to Mr. R telling him how I got hold of his contact information as well as who referred me to him. Throughout today, Mr.R and I exchanged emails to arrange for a meeting and to discuss getting me access to the gym and maybe some lessons or coaching. Ultimately, I am supposed to see him on Monday sometime from 8-10AM at the gym. I have no clue what he looks like and have no clue how I'll find him but according to his email, I just need to get to the front desk and let them know I'm looking for him. That's gonna be super fun. Regardless of what happens after this, I think it's gonna be worth it. The chances of me getting into the gym are pretty slim and it seems like I'll have to fork out quite a bit of money each month to be able to use that gym, but I am determined to make it work even if it means finding a part-time job to support this hobby. I kinda need money for shoes to begin with because I've been doing everything in Converse Chuck Taylors and I guess a pair of shoes would be a good investment if I'm to practice this sport seriously. Holy crap this is over 1000 words, I didn't think my story would be that long. In anycase, to the experienced people (DimSum, decaf off the top of my head), what should I be looking for when I go to see this guy? Are there any specific questions I should ask to determine if the place is right for me? Thanks for reading this, I promise I'll post an update after Monday regardless of the outcome. Ask as many questions as you can and learn everything you can. Be a sponge. There is SOOO much to learn about the oly lifts. Really glad you found a place with a coach, hope he's a good one! And yes a pair of lifting shoes is essential and pretty much the only thing you need. You will feel IMMEDIATELY better while you're lifting. So much more solid. Sounds like you have a lot of love for the sport, i'd definitely recommend saving up for a pair. If you have any questions just ask away! | ||
phyre112
United States3090 Posts
On November 26 2011 13:35 TotalBalanceSC2 wrote: First time posting in this thread, just wondering if there are any suplements that help with gaining weight/mass. I am 5' 11" and cant seem to put on any weight. Stuck at 140 lbs. It would help if the suplement had as few side effects as possible. Creatine is out of the question, dad says its too unsafe. thanks for any help! I've been taking creatine for the last four months without any side effects except increased recovery and energy. Recently stopped taking it, and I'm not having any problems - quit caffeine at the same time, so I had headaches, and I lost a bunch of water weight through my middle, but that's about all. What side effects are supposed to be common? This is a naturally occurring protein in the body, I would be surprised if it were "dangerous". Also, for gaining weight especially at your size, just start counting your actual calories and eat a bunch of food. Eat more than what you "need" and you will grow. If you're like me, and this comes in two meals a day, it might be a little uncomfortable on your stomach starting out... but it works. Just start counting and lifting heavy, you don't need anything else. Squatted 100kg as a "deload" today; three weeks ago it was a PR, and the light day I took before it was 185. I knew this was just a mental barrier. I did 240 on wednesday, and I'm going to keep moving up, I've just been out of the gym for a while, so the DOMS came back and I needed to take the squats easy. Form was fantastic though, Really kept the back at the proper angle, felt the whole lift in my hamstrings rather than in my quads, although they were both tired afterwards. | ||
AoN.DimSum
United States2983 Posts
![]() also this video is from monday..im not sure if i posted it. Funny video miss. | ||
Zafrumi
Switzerland1272 Posts
On November 26 2011 13:35 TotalBalanceSC2 wrote: First time posting in this thread, just wondering if there are any suplements that help with gaining weight/mass. I am 5' 11" and cant seem to put on any weight. Stuck at 140 lbs. It would help if the suplement had as few side effects as possible. Creatine is out of the question, dad says its too unsafe. thanks for any help! welcome! to answer your question: whole milk. if you are lactose intolerant: lots and lots of food. On November 26 2011 11:31 MeShiet wrote: Hahaha, no don't say that. You were part of my inspiration for even beginning to lift. Plus, I'll never match your other lifts and that's probably a guarantee =3 I certainly will post updates on any progress regardless of Monday's outcome. <3 | ||
sJarl
Iceland1699 Posts
Pulled from a block yesterday, feels odd and hate the fack that you have to use lower weights. Hopefully it helps me in the first phase of the deadlift.. @Malinor: You could make sure that your assistance work has at leas one pulling movement for each pushing movement. That usually helps people. I like facepulls with bands for my posture ![]() | ||
Raidern
Brazil3811 Posts
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eshlow
United States5210 Posts
On November 26 2011 22:57 Raidern wrote: hey, whats that site you guys use to look for scientific studies? i'd like to read some studies on the milk fat In the same line this is why whole milk is healthier than skim milk: http://wholehealthsource.blogspot.com/2010/12/dairy-fat-and-diabetes.html http://www.ncbi.nlm.nih.gov/pubmed/16904009 http://www.ncbi.nlm.nih.gov/pubmed/20372173 http://www.ncbi.nlm.nih.gov/pubmed/17925824 http://www.ncbi.nlm.nih.gov/pubmed/11350992 | ||
eshlow
United States5210 Posts
I also recommend lifting the chest (bottom of the sterum) instead of pulling back the scapulas and head. This automatically moves back the scapulas and head..... Do it so you put about 20-30% tenson on your abs. Proud military chest without the super rigidness of miltiary posture. That's what you want to aim for. | ||
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