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Attempted to pull 100 kgx5 today... Form deteriorated a bit and I only did 4 reps
1. It was such a huge mental block seeing 2 plates there instea of 1. Just thinking about it before doing a rep was frightening.
2. Should I switch to mix grip? I felt the bar almost slip out a couple times with hook grip. And on yhr 5th rep my han slipped.I feel like grip is what's holding me back
3. How much back roundin is acceptable? I feel like my lower back is starting to round and my upper back had rounded a bit. My lower back seemed to be receiving all tr pressure which I assume is not good...
Anyways i hope to pull 100kg again wit better form and actually completing the damn set on Tuesday. Can't wait
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Moving to NC on sunday, my first summer away from my beloved college campus in a while. Going to have enough money to buy high quality food and enough time to hit the gym every day. Now i just need to find a crossfit by me that will let me do my oly lifts there, nearest weightlifting club is an hour away or some shit. Might even attempt a crossfit workout once or twice a week to get my conditioning up for rugby.
This summers focus: Front squatting as often as possible. 3 times a week minimum. Need to get my max up from 162 to at least 180. Hopefully this will help my cj go from 146 to the 150-160 range. Also want to hit a 130 snatch. Probably start incorporating heavy pull work to help build strength. Trying to qualify for usa open this year and nationals for next year.
On May 12 2012 06:03 phyre112 wrote:Show nested quote +On May 12 2012 02:24 decafchicken wrote:On May 12 2012 02:13 mordek wrote:On May 11 2012 23:25 Zafrumi wrote:On May 11 2012 20:33 mordek wrote:On May 08 2012 01:22 Zafrumi wrote:On May 07 2012 22:49 mordek wrote:On May 07 2012 22:20 KTF_CloaK wrote:
Hi guys! I'm 17 and 173 cm. I weigh about 75 kilos and have some (well kind of alot) of belly fat I wanna get rid of. Should I do cardio or strength training/ lifting? Or a combination of both? My diet consists of lots of veggies and eggs and stuff and bread. I don't know what would be more effective to get rid of my belly fat and lose bodyfat in general to get that sex pack sooner! Thank you in advance :D And cardio I think of running, epiliptical machine.
Male btw. Edit: Workout update: Really frustrated with deadlift. Managed to pull 315 off the floor about an inch before failing twice. My dead lift progress looks like this: 315x3, 315x0, 315x0 >.< I'm just going to reset to like 275 and work up I guess. most likely a mental blockade? sounds like it at least. gotta summon your inner decaf and not let go of that bar until you are standing upright! YOU CAN DO IT Just freaking pulled 315x5! I set up and just yelled DECAF in my mind and up it went. So pumped. :D :D :D good job. I'm proud of you! Thanks! I would not have attempted it without your encouragement  On May 12 2012 01:29 decafchicken wrote:On May 11 2012 20:33 mordek wrote:On May 08 2012 01:22 Zafrumi wrote:On May 07 2012 22:49 mordek wrote:On May 07 2012 22:20 KTF_CloaK wrote:
Hi guys! I'm 17 and 173 cm. I weigh about 75 kilos and have some (well kind of alot) of belly fat I wanna get rid of. Should I do cardio or strength training/ lifting? Or a combination of both? My diet consists of lots of veggies and eggs and stuff and bread. I don't know what would be more effective to get rid of my belly fat and lose bodyfat in general to get that sex pack sooner! Thank you in advance :D And cardio I think of running, epiliptical machine.
Male btw. Edit: Workout update: Really frustrated with deadlift. Managed to pull 315 off the floor about an inch before failing twice. My dead lift progress looks like this: 315x3, 315x0, 315x0 >.< I'm just going to reset to like 275 and work up I guess. most likely a mental blockade? sounds like it at least. gotta summon your inner decaf and not let go of that bar until you are standing upright! YOU CAN DO IT Just freaking pulled 315x5! I set up and just yelled DECAF in my mind and up it went. So pumped. :D :D :D hahaha <3 Inner decaf channeled ^^ (Funny thing is when I was channeling all I pictured was the yellow Ultralisk icon XD) That's not an ultralisk, its a self portrait. This thread has got to be good for your self confidence.
^_^
Monthly trips to public gyms usually do the trick, dive bombing a 415 squat to the ground and back up earned me a "that was pretty impressive" from the bro hitting his upright rows in the squat rack next to me
On May 12 2012 11:29 shawster wrote:
Attempted to pull 100 kgx5 today... Form deteriorated a bit and I only did 4 reps
1. It was such a huge mental block seeing 2 plates there instea of 1. Just thinking about it before doing a rep was frightening.
2. Should I switch to mix grip? I felt the bar almost slip out a couple times with hook grip. And on yhr 5th rep my han slipped.I feel like grip is what's holding me back
3. How much back roundin is acceptable? I feel like my lower back is starting to round and my upper back had rounded a bit. My lower back seemed to be receiving all tr pressure which I assume is not good...
Anyways i hope to pull 100kg again wit better form and actually completing the damn set on Tuesday. Can't wait
Just get pumped up. Embrace the challenge and accept you're becoming more awesome with each additional plate on the bar. I almost shit myself with happiness if i get to hit another milestone on my lifts (fucking elusive 150kg clean and jerk I'M COMING FOR YOU)
Mixed grip is fine, have you been using chalk? Work on that grip strength though.
Some rounding in the upper back is fine but for the love of god keep your lower back as tight as possible, a little bit will happen on near max attempts but consider resetting if you cant keep it flat.
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On May 12 2012 12:38 decafchicken wrote:Show nested quote +On May 12 2012 11:29 shawster wrote:
Attempted to pull 100 kgx5 today... Form deteriorated a bit and I only did 4 reps
1. It was such a huge mental block seeing 2 plates there instea of 1. Just thinking about it before doing a rep was frightening.
2. Should I switch to mix grip? I felt the bar almost slip out a couple times with hook grip. And on yhr 5th rep my han slipped.I feel like grip is what's holding me back
3. How much back roundin is acceptable? I feel like my lower back is starting to round and my upper back had rounded a bit. My lower back seemed to be receiving all tr pressure which I assume is not good...
Anyways i hope to pull 100kg again wit better form and actually completing the damn set on Tuesday. Can't wait Just get pumped up. Embrace the challenge and accept you're becoming more awesome with each additional plate on the bar. I almost shit myself with happiness if i get to hit another milestone on my lifts (fucking elusive 150kg clean and jerk I'M COMING FOR YOU) Mixed grip is fine, have you been using chalk? Work on that grip strength though. Some rounding in the upper back is fine but for the love of god keep your lower back as tight as possible, a little bit will happen on near max attempts but consider resetting if you cant keep it flat.
yeah i'm definately gonna be more prepared next time for the pull mentally.
i haven't used chalk. ima go mixed grip next time and see what happens.
im gonna get my friend to record me next time i go deadlift and see my form. i really don't wanna hurt my back. thanks for the advice
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Definitely invest in some chalk, it's a fucking godsend on deadlifts/powercleans/pullups/etc
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Girlfriend came over today and we had some fun :D but by the time she left I was super hungry and ate a 1700 calorie meal...  oh wells :D
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Never taking a week off again...I'm still sore from tues/weds
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Alright I have deloaded recently and am struggling to get to where I deloaded from. Why the fuck is this happening?
Could it be eating/sleeping problems? Deloading too much? Deloading too little? Time to change programs?
Also if you guys listen to tunes while your working out what kind of equipment do you use to keep your mp3 player in place. Do you just shove it in your pocket? Im scared of putting in my pocket then it falls out during a heavy squat/dead lift and completely fucks me up. But I think the music could get me more into the zone.
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Deloaded from 315 deadlift to 255 and from 275 squat to 225. Which is what im struggling with to get back up to where I was. Also nice I'll need to look for one of those waist band clip ons.
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A 3dl glass of milk + 200 grams of chicken(fried in flax oil) + 150 grams of rice(Wholegrain if you want) + 400 grams of vegetables of your choice along with the appropriate spices = so nice *-*
around 50 grams of protein totaling around 800 calories with perhaps 15 grams of fat(the most healthy fat around pretty much) and extremely easy to make ^-^
Now if I just worked out enough... Hey I also have a new idea for a workout, have you guys tried walking 4.5km(3 miles) to the store, buying nearly 10kg of stuff, and then walking that distance back while carrying 4-5kg shopping bags? I bet it worked at least a little because my hands aa...
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Yeah I used to do that. Invest in gloves or something or you might seriously damage your hands
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On May 13 2012 08:30 Osmoses wrote:Yeah I used to do that. Invest in gloves or something or you might seriously damage your hands
Gloves make you weak. You might as well wear make up. Drinking blood from your hands makes you strong aswell.
Today was "light day":
Deadlift (from a box) : 110kgx4x2, 130kgx2x4
Incline BP: 60kgx4x6 (wtf i'm so weak at this, guess its the prize for benching with a huge arc )
Dips 6x4 BW
Deadlift (barbell on boxes): 155kgx4x2, 175kgx3x2, 200kgx2x1, 185kgx2x3
Good Mornings : 70kgx5x5
Had to lower the weight for partials, as it took like 4 secs to grind the 2nd 200 partial deadlift. I think I made the mistake of using too short boxes, because the first deadlifts where too ez and the partials where too hard.
That said, I asked someone to watch me over and I think I found a huge leak in my deadlift. I was pulling up and not driving with my hips trough after a bit, which was making the lockout sooo much harder. I was basically stoping halfways and locking with my upper back only. I tried focusing on driving hips fully on last 2 sets and they felt lighter, still gotta asses how that works on the long run.
Still very happy, and grinding 200kg was quite fun =)
Also forgot my long socks, so I scrapped my chins badly. Feel more like a beast ROAR.
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On May 13 2012 03:31 Mementoss wrote:
Alright I have deloaded recently and am struggling to get to where I deloaded from. Why the fuck is this happening?
I've had this problem before, and I think it's mostly mental. The first time when you're setting new PRs you give 100% effort, but after a deload, you're thinking "this is light weight, I don't have to try hard" or something. Then you struggle, get discouraged, and struggle more because of it.
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whats a good program for a cut? 5/3/1?
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@Zafrumi: I'm cutting on 5/3/1 and I really like it.
Most people will also recommend reverse pyramid training, which I certainly agree with too.
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yeah RPT seems to be good. do you by any chance have a link to an instruction of somekind? I dont really know what RPT exactly means, except that you just do one heavy set and lower the weights for the following sets.
edit: and what exercises do I do on RPT? like, squat 3x a week SS-style or bench on monday, squat on wednesday and DL on friday? i'm a bit lost here :D
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South Africa4316 Posts
On May 14 2012 02:06 Zafrumi wrote:
yeah RPT seems to be good. do you by any chance have a link to an instruction of somekind? I dont really know what RPT exactly means, except that you just do one heavy set and lower the weights for the following sets.
I read about RPT on leangains: http://www.leangains.com/2008/12/reverse-pyramid-revisited.html
The basic idea is that you do your heaviest set first, then the next set you do at a 10% lower weight but you add one rep, and then the last set you do 10% lighter again and another additional rep. That way you get to lift the heaviest weight when you still feel freshest and once your body gets tired, the weights decrease with it so that you can still maintain your technique.
The specifics of RPT are pretty much up to you. From what I understand, RPT simply refers to starting with your heaviest set and then decreasing the weight while increasing the reps afterwards. The exact exercises and rep-ranges depend on you. Personally, I've decided to keep it as close to my SS workout as possible, so I'm doing the normal SS exercises and my first set is 4 reps, my second set 5, and my third set 6.
It's really worked wonders for me. Before I started RPT I was stuck on 107kg 3x5 squats for a few weeks. I switched to RPT and managed to work myself up to 130kg first set (so 130kg x4, 118kg x5, 105kg x6) in about 3 weeks. After stopping my cut I've moved back to 3x5 and today I finished 120kg 3x5 with relative ease, so I'm definitely considerably stronger than I was before RPT. I actually like RPT so much for squats that I'm planning to stick with it even though I'm no longer on a strict cut. When I was doing SS, my technique would always be a bit shit on the last rep or two of the last sets as my body would just be too tired to keep everything tight. With RPT, the slight decrease in weight helps me to maintain my form even after my body gets tired.
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I love RPT, best gym-related discovery I made, with the possible exception of compound movements.
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I'm running this program and wondering if deadlifting every other workout after heavy squats is starting to be too much. Last time I only pulled 3x132.5kg. I guess the only way to figure that out is to try few more weeks and see if there's progress. Although I could also do lighter squats on DL days.
78kg bw/178cm, squat at 3x5x115kg
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South Africa4316 Posts
On May 14 2012 06:18 rEiGN~ wrote:I'm running this program and wondering if deadlifting every other workout after heavy squats is starting to be too much. Last time I only pulled 3x132.5kg. I guess the only way to figure that out is to try few more weeks and see if there's progress. 78kg bw/178cm, squat at 3x5x115kg
That looks like a fairly standard (though slightly modified) SS program. Everybody who follows SS or SL has the same situation where you squat and deadlift on the same day, so it's not unusual. How long have you been stuck on 132.5kg? Also, have you considered deadlifting before squats? That's what I do. I feel that, since I squat every session but only deadlift every second, failing a day of squats is less significant than failing a day of deadlifts, so I usually start my second day with the deadlifts. Not sure if it's helped much to be honest :p
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EPT
