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On December 01 2016 14:45 decafchicken wrote:AM: Bench 8x 60 60 70 70 DB Press & Tricep Ext PM: FS 2x 60 90 110 130 140 150 160 165x Clean Pull + Clean + Jerk 100 110 115 120 125 130 135 140x RDL 3x10 @ 110 Sots Press 5x5 Been absolutely hammering my shoulders and legs with lax ball for like an hour a day. I'm physically sore but I'm in less pain and slightly more mobile i think... Show nested quote +On December 01 2016 12:59 Jerubaal wrote:
I've been holding onto the bar and squatting down when I'm doing the dead lift before pulling myself up into position and it feels like it's hitting my glutes a lot more. Has anyone done this?
Thinking about it, that problably means I'm lower than I was before. The closer I get to a straight-legged deadlift, the more it's going to target my hams and the lower I am, the more it's going to target my glutes. Like a clean deadlift? Will hit your quads more if your hips are lower.
Just chiming in to say your bench sucks.
Regards 
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United States20061 Posts
On December 01 2016 14:50 phyre112 wrote:Goddamn oly lifters. You're an american, start using glorious freedom units like the rest of us please.
*weightlifters. And weightlifting elitism > freedom units.
On December 01 2016 20:02 GoTuNk! wrote:Show nested quote +On December 01 2016 14:45 decafchicken wrote:AM: Bench 8x 60 60 70 70 DB Press & Tricep Ext PM: FS 2x 60 90 110 130 140 150 160 165x Clean Pull + Clean + Jerk 100 110 115 120 125 130 135 140x RDL 3x10 @ 110 Sots Press 5x5 Been absolutely hammering my shoulders and legs with lax ball for like an hour a day. I'm physically sore but I'm in less pain and slightly more mobile i think... On December 01 2016 12:59 Jerubaal wrote:
I've been holding onto the bar and squatting down when I'm doing the dead lift before pulling myself up into position and it feels like it's hitting my glutes a lot more. Has anyone done this?
Thinking about it, that problably means I'm lower than I was before. The closer I get to a straight-legged deadlift, the more it's going to target my hams and the lower I am, the more it's going to target my glutes. Like a clean deadlift? Will hit your quads more if your hips are lower. Just chiming in to say your bench sucks. Regards
haha I know - I didn't bench for all of rugby season. I was up to an almost respectable 10x~100kg before that this summer.
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United States20061 Posts
FS & CJ from yesterday
https://www.instagram.com/p/BNe1SOFD5xr/
Today AM:
Snatch 3x 60 70 80 90 100, 1x 110 120 130
Feeling lots better with all this mobilty and prehap work I've been doing. Wasn't expecting to get up to 130 at all, been a couple months since I've done that and after two days of heavy squatting + lifting.
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Canada8158 Posts
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Hey guys, I have a question about the seated dumbbell shoulder press. I feel like what's really slowing my progress on this exercise is just getting the weights up to the starting position at the beginning of the set. If I had a spotter help me with just this, I could do much heavier sets, because once my upper arms are parallel to the ground, it's a lot easier to complete the motion. Would this be okay, or is that first thrust an important part of the exercise? Or maybe I could do extra stuff for the weaker muscles involved at the beginning? (What are they, anyway?)
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I've seen and started doing this. Rest the dumbell (if it has a flat plate) on your knee, then use your knee to give you the pop to raise it into position.
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On December 02 2016 12:58 JumboJohnson wrote:
I've seen and started doing this. Rest the dumbell (if it has a flat plate) on your knee, then use you knee to give you the pop to raise it into position.
Doesn't everyone so this?
I think if you have a balanced workout plan, it's not an issue. During high school I was doing 60-65lb dumbbells, and I sometimes struggled bringing those up, but I think at the time my back/trap and bicep training wasn't as good.
Nowadays, I focus on good form, and not neglecting any muscles, and I have no issue getting the weights up. If you're struggling to get them up, imo you shouldn't be using them... It's just inviting bad form. For long term progress you're almost always better off using better form.
So use weights you can lift, do a couple more reps, or do them a tad slower, or increase the range of motion slightly, or do all three. Analyze your other lifts to make sure stagnation there due to bad form isn't holding you back here. If you're doing things right, and don't have some injury, I don't think getting the dumbbells up should be an issue for 99.9% of people for working sets.
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After watching the Ed Coan video, I think the new thing I'm doing is right.
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I'm not stagnating on any other lift nearly as much as the seated dumbbell shoulder press. What do you mean by good form, exactly? And yeah, I do the kick-off thing from the knees, but I still have a hard time getting them all the way up.
If I can get them up, I can do like 12 or more. I'm wondering if it might be best to do some accessory work for the weaker muscles here. Any tips on what might help?
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On December 02 2016 15:43 Eclipsing Binary wrote:
I'm not stagnating on any other lift nearly as much as the seated dumbbell shoulder press. What do you mean by good form, exactly? And yeah, I do the kick-off thing from the knees, but I still have a hard time getting them all the way up.
If I can get them up, I can do like 12 or more. I'm wondering if it might be best to do some accessory work for the weaker muscles here. Any tips on what might help?
Im just talking from personal experience here, so:
When you struggle to get the weights up, your core or upper body probably isn't as stable as it should be, and at least I had a tendency to push out reps super quickly, and didn't go as low as I should, furthermore, my motion wasn't super smooth, but somewhat erratic.
As far as I can tell, the muscles doing the lifting into position are your shoulders, traps, and biceps... and really, from your knee to the bottom position on your shoulder press is like a foot if you are on your toes, so it shouldn't be hard for a knee kick and some back momentum to overcome with a constant force applied with your bicep and shoulder, maybe look at a video online to see how they do it.
The assessory exercises would be like... Deadlifts, any kinds of rows, front and lat raises, shrugs... So stuff that should be in your routine already. Maybe your other muscles just need to catch up a bit, might not be a bad time to do some seated or standing barbell presses to switch it up a bit, and prevent your current issue... And try again in a couple weeks. Seems a bit wasteful to try to add accessory exercises to fix this issue.
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Did some weightlifting for the first time in ~8 months this week
Upper body pretty ok
lower body.... not so ok xD
On December 02 2016 05:34 Eclipsing Binary wrote:
Hey guys, I have a question about the seated dumbbell shoulder press. I feel like what's really slowing my progress on this exercise is just getting the weights up to the starting position at the beginning of the set. If I had a spotter help me with just this, I could do much heavier sets, because once my upper arms are parallel to the ground, it's a lot easier to complete the motion. Would this be okay, or is that first thrust an important part of the exercise? Or maybe I could do extra stuff for the weaker muscles involved at the beginning? (What are they, anyway?)
Did this excersise yesterday and i just used momentum and curled them up (swing with straight arms and then curl them up)
Sat down after i got the weights up, its a bit easier to swing them if you are standing
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On December 02 2016 15:43 Eclipsing Binary wrote:
If I can get them up, I can do like 12 or more. I'm wondering if it might be best to do some accessory work for the weaker muscles here. Any tips on what might help?
just chill and give your weaker muscles time to catch up imo. it's not a race between muscles is it. if you keep doing the same thing then they will get exactly the workout they need to ...keep doing that very thing. right? if you do fancy adding a bit of extra stuff for shoulders then go ahead, i do
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On December 02 2016 15:43 Eclipsing Binary wrote:
I'm not stagnating on any other lift nearly as much as the seated dumbbell shoulder press. What do you mean by good form, exactly? And yeah, I do the kick-off thing from the knees, but I still have a hard time getting them all the way up.
If I can get them up, I can do like 12 or more. I'm wondering if it might be best to do some accessory work for the weaker muscles here. Any tips on what might help?
Just get a spotter if that's such a big deal for you. When I have a gym partner I always expect a little "boost" from the very lowest position after kicking the dumb bells up. They just lightly cup the tricep area right by your elbows and push up.
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On December 01 2016 13:21 IgnE wrote:
10 years is a long time to be doing one program. What are your lifts after all that time?
when i started i was 5'11" and 145 lbs. i am now 6 feet tall and 165 lbs.
squat is 375 lbs for 5 sets of 5. deadlift is 425 for 5 sets of 5.
i do squats, deadlifts, bent over rows, pull ups, chin ups, dips, military press.
i should qualify/amplify my comments about Mehdi's 5X5 being "great". its "great" for the average person attempting to incorporate the "strength" aspect of good health. its a "good" beginner program for a strength training enthusiast. Once you want to go beyond beginner level Mehdi's StrongLifts.com 5X5 is no longer effective.
i'm happy being a "good beginner". if one wishes to get more serious about strength training i recommend Rippetoe's "Starting Strength". I've dabbled in this program, but been sidetracked by other life events and so i just keep returning to a basic 5X5 work out.
this article below provides a good comparison between 5x5 and Rippetoe's "Starting Strength". There could be something much better than Rippetoe's program for strength training enthusiasts/hobbyists. I'm no strength training expert.
http://www.powerliftingtowin.com/stronglifts-5x5/
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Canada8158 Posts
Got almost 12 hours of sleep and didn't drink last night, had a great breakfast, and it's been the crappiest day at the gym in a while. What the hell body?
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body only wants you to suffer
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Canada8158 Posts
I'm going to attribute it to its my first time squatting 5x in a week, and went skating twice so I'm probably a bit burnt out
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infinity21
Canada6683 Posts
On December 04 2016 02:14 Jer99 wrote:
Got almost 12 hours of sleep and didn't drink last night, had a great breakfast, and it's been the crappiest day at the gym in a while. What the hell body?
More like you need to go out, get smashed, and lift while hung over decaf style.
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in other news i managed to ohp 24kg today for reps, yay
i mean like 6 reps
yay
tbh not felt this strong/stable (mentally) for a long time so it's lookin good
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EPT
