I went from 5'11 and about 255-260 down to 180 pounds and it makes a worrrrrrrrrrrrld of difference in how confident I felt, which in turn led to how people treated me. I can't believe I ever let myself get up to that ...
Bit of a tough week after a week off sick last week. Still have some kind of sinus infection and my energy levels were low due to not eating well. Working on it, though. I did deadlifts/OHP this morning then when I went to do squats, I just... couldn't feel that energy. Did my warmup sets and felt tired in the last set. Did 2 reps at my work set and felt like I should stop. Too bad. Then some little Korean girl came up and started doing squats after me. Only 95 lbs but sets of 10, perfect form. Inspired me... but I had to go since I have to get ready for work. >_< Haha. I'll sleep and eat well this weekend and kill it on Monday, I hope!
edit: after I couldn't do squats well, I did some stretching/mobility work, specifically for golf >_< So it wasn't a waste. The other exercises were fine, too. Just when you squat down and you don't feel the energy to stand up well... it might be a good day to take a rest, I guess.
Alright, it seems like doing the before mentioned split seems a bit too crazy. What about something like this? I have also added in accessory movements. If there are any muscle groups that conflict with each other too soon and I won't get enough rest, let me know.
The main lifts I'm looking to improve are my squat and clean. And this is all training for playing a sport so I guess focusing on lower body a bit more than upper body would be optimal. So what do you guys think? Most likely gonna try something like this (or whatever reccomended) out on Monday.
put pullups before deadlifts (same day) or you wont be able to pullup . any forearm work should followup on same day,....forearm work for me is deadlifting/more reps
deadlift before squats or alternating
you cant bench and ohp on the same day, they are both equally vital do to well on (1 day between them). no idea where your dips should be
and make the 1 rest day = 2 rest days
but if you're doing 6 days out of 10 you might aswell do 6 days out of 12 and have rest between workouts
On January 24 2014 09:41 autoexec wrote: Thinking of changing my lifting routine up a bit. Do you guys think a schedule like this would be too hard on my body?
MWF: Bench Squat Clean
TT: Deadlift OHP Front Squat
And of course I would be doing other dumbbell and accessory work with it, but those are the main things. Maybe I should put a break there one day and work out on Saturday instead?
One day break is definately nice if it doesn't mess with your social calendar. I lift 5x a week with mostly compounds and a ton of isolation (27 sets~ per workout). I don't like deadlifting that much, I think it's too hard on your CNS. If you want a mix of strength and hypertrophy I recommend Layne Norton's PHAT as a starting template.
Also my entire life changeed since I gained 60 pounds of muscle. My self-confidence has increases dramatically, girls are super interested, all of a sudden I'm "hilarious" and invited to tons of parties etc. Life is so much better for the top 1% attractive people that I think you're mad if you don't pursue it. Social interactions become 100x easier and I think you get more leniency with academic work as well.
@Najda push the bar into your shins, and keep it as close as you can to your body as possible. This should make it easier to keep your chest up as well, although you could be doing that more actively.
On January 25 2014 01:36 Osmoses wrote: I've found that pushing the bar into my shins wearing shorts has great potential to hurt like fuck and leave you disfigured.
I learned to deadlift with shorts on, probably why I have trouble with it. Just got those pants, will have to start consciously pushing it into my shins.
Also, on some of the lifts I kind of push the bar forward over my knees on the way down, am I just lowering it in the wrong order? What's the right order.
The pushing of the bar into the shins is more of an exaggerative idea meant to correct the frequently misunderstood importance of having the deadlift bar travel along a path as straight and aligned with ones' center of gravity as possible. In time, particularly with improved ankle and hip flexibility, one will be able to achieve this without that annoying shin scrape that so often hurts like hell.
You're straightening your legs, THEN pulling with your back. That takes your hips/glutes out of the motion and makes you a lot weaker than you would otherwise be. Look back a couple pages and you'll se gotunk's cue about the deadlift being all about glutes, and about squeezing them through to lockout. That should help a bit. Think of the deadlift more like a hip thrust (without any hyperextension, obviously) than a lower back lever-type motion.
And IDK what ya'll are talking about, I've never scraped my shins on a deadlift, only on cleans and the one time I tried sumo Deadlifting. The bar just goes up smoothly for me, about 1/4 inch in front of my shins =x.
I had the post GoTunK made in mind while performing those deadlifts but I couldn't really feel what he meant. Should I be trying to lift it to my knees before straightening my legs?
On January 25 2014 04:32 Najda wrote: I had the post GoTunK made in mind while performing those deadlifts but I couldn't really feel what he meant. Should I be trying to lift it to my knees before straightening my legs?
During the first part of the deadlift, you're leading with your legs, which means you're bending over more at the waist. THEN you're pulling with your lower back, making a larger angle at the waist.
Instead, you should be keeping your back, relative to the ground at a consistent angle in the first part of the motion, then when the bar passes your knees, bringing your hips forward to make that angle greater.
I'l try and draw up a quick MS paint diagram for you.
edit:
neck-wise, the best option is "neutral" but this isn't a major deal. It may or may not result in some pulled upper back muscles at higher weights. I personally have my head up a bit further than I should, but I find the mental assistance it gives me is worth more than the things it takes away. Still, at least try it both ways.
On January 25 2014 04:32 Najda wrote: I had the post GoTunK made in mind while performing those deadlifts but I couldn't really feel what he meant. Should I be trying to lift it to my knees before straightening my legs?
During the first part of the deadlift, you're leading with your legs, which means you're bending over more at the waist. THEN you're pulling with your lower back, making a larger angle at the waist.
Instead, you should be keeping your back, relative to the ground at a consistent angle in the first part of the motion, then when the bar passes your knees, bringing your hips forward to make that angle greater.
I'l try and draw up a quick MS paint diagram for you.
I think I know what you mean and I remember noticing it in the video. Is there a cue you use to keep your back at the correct angle while lifting the first half?
EPT
