I've been very happy with ON performance whey. Taste and mixing have been great. I haven't mathed any price differences recently but I'd guess the premium is worth it if there's cheaper out there.

JumpinJupiters

Brazil23 Posts

April 22 2015 10:56 GMT

#722

Gotunk them deadlifts be sick grats!

Deadlifts is the one exercise that i have basically not improved since joining cf my 1 rep max is 200kgs. A friend once recommended opening my legs up more having a wider stance and i have been doing that but still about the same. I'm 1'92 in height any thoughts on how wide legs should be or is whatever is more comfortable for me ok?

GoTuNk!

Chile4591 Posts

April 22 2015 12:50 GMT

#723

On April 22 2015 19:56 JumpinJupiters wrote:
Gotunk them deadlifts be sick grats!

Deadlifts is the one exercise that i have basically not improved since joining cf my 1 rep max is 200kgs. A friend once recommended opening my legs up more having a wider stance and i have been doing that but still about the same. I'm 1'92 in height any thoughts on how wide legs should be or is whatever is more comfortable for me ok?

Your legs should be as close together as you can without having your glutes and thighs interfering with your lockout.

Post a video for more pointers.

SolaR-

United States2685 Posts

April 22 2015 13:11 GMT

#724

Maybe he was recommending sumo deadlifts?

decafchicken

United States20063 Posts

April 22 2015 13:21 GMT

#725

On April 21 2015 21:40 Cambium wrote:

Show nested quote +

How much better is the longer one vs the smaller one. I have the original, find it a little harder to roll on it for some areas of my leg. Wouldn't mind paying for a longer one if it's more stable

I like the longer one better personally.

decafchicken

United States20063 Posts

April 22 2015 17:42 GMT

#726

https://instagram.com/p/1ySKE0wCJb/

Squatted 4 plates for the first time in almost half a year...feels good man

MtlGuitarist97

United States1539 Posts

April 22 2015 23:48 GMT

#727

Bench today felt the easiest it's ever felt at a comparable weight. Benched 155 lbs 3x6 and it just felt very easy. I had some upper back pain/neck tightness from a strain a couple of days ago, but other than that it moved much better than that weight ever has. I know it's not particularly impressive, but I feel like doing flyes and other assistance work (maybe spoto press?) have really helped my bench go up. Similarly, 115x6 for OHP felt way easier than it ever has, maybe because of the shrugs and lateral raises I've been doing. Again, pullups @BW+35 lbs felt really smooth and I didn't struggle that much to complete all six reps. Rows are getting really tough, so I might slow down the progression compared to what I had hoped to hit this cycle.

What lower body exercises can you do with just a barbell, some light dumbbells, a squat rack, some light resistance bands, and a bench? I'm thinking about doing a pistol squat progression from a seated position on the bench, maybe doing some barbell hip thrusts, and obviously squat/deadlift variations. I don't think I have enough weight/space to make dumbbell lunges a viable option, but I'm not really sure what else you can do for your lower body other than the aforementioned exercises. Any thoughts?

Overall I'm pretty happy with my progression and excited to say that I've really only missed two workouts out of the last two months working out at least 4x/week.

IgnE

United States7681 Posts

April 23 2015 01:22 GMT

#728

Barbell lunges.

IgnE

United States7681 Posts

April 23 2015 01:24 GMT

#729

glad to see progress too. consistency trumps everything

zatic

Zurich15353 Posts

April 23 2015 08:34 GMT

#730

Pretty happy as well with my recent results. Scored a post surgery squat 3x5 PR this week at 110kg and I am confident to move on from here to get my overall PR of 117.5kg.

Also back at 3 plates DL and just shy of 2xBW DL.

Tried benching again but my left shoulder is still a complete mess. If I can get it into place I can easily rep out 90kg, but at some point inevitably my scapula slides out from under my back and I can't get it retracted again and can't even lift BW anymore with the useless left side.

Saturday I will climb Wildspitze, Austria's second highest peak at 3800m. Pretty excited but somewhat worried my weak cardio endurance will leave my collapsed in the snow somewhere.

Osmoses

Sweden5302 Posts

April 23 2015 09:04 GMT

#731

As long as that collapse isn't immediately preceded by a 3800m freefall you'll be fine.

Ehzera

Singapore212 Posts

April 23 2015 16:44 GMT

#732

Say my 1RM for the squat is 150kg, and I wanna hit 175kg as soon as possible, what's the best way to do it? Smolov? Smolov Jr.?

GoTuNk!

Chile4591 Posts

April 23 2015 16:54 GMT

#733

On April 24 2015 01:44 Ehzera wrote:
Say my 1RM for the squat is 150kg, and I wanna hit 175kg as soon as possible, what's the best way to do it? Smolov? Smolov Jr.?

Smolov works because of high volume, high intensity and and squat specialization. (you can't train oly lifting or deadlifts)

That said, 25kg increase in a 4 week period is prolly too ambitious.

Keep your training as you are now, and once you are at 160 go for smolov base cycle.

Smolov Jr. is the cry baby version, dont do it.

Ehzera

Singapore212 Posts

April 23 2015 23:12 GMT

#734

Alright, thanks! Just asking because the U83kg sub-jr (I'm still sub-jr cos I'm 18 right?) National record is 170kg and I feel like I can beat that. Plus, there might be a meet at the end of the year, so I can use my first meet to snipe that record :^)

GoTuNk!

Chile4591 Posts

April 24 2015 00:53 GMT

#735

On April 24 2015 08:12 Ehzera wrote:
Alright, thanks! Just asking because the U83kg sub-jr (I'm still sub-jr cos I'm 18 right?) National record is 170kg and I feel like I can beat that. Plus, there might be a meet at the end of the year, so I can use my first meet to snipe that record :^)

Def go for it. Make sure the meet you will attend can validate your record.

You can try 171 I think. 172,5kg for sure.

Najda

United States3765 Posts

April 24 2015 22:54 GMT

#736

Last day at my weightlifting gym today til next fall, hit 58kilo snatch (2 kg pr) and 75 c&j (pr tie). I'll have limited access to bumper plates over the summer but I still have everything else, so I was wondering what you guys think the best use of my time would be? Current back squat is 112kg, front 93kg for reference. My goal is obviously to get as strong as possible and also gain a bunch of weight, but I don't know what routine to follow. Bw is around 69kg.

GoTuNk!

Chile4591 Posts

April 25 2015 00:50 GMT

#737

On April 25 2015 07:54 Najda wrote:
Last day at my weightlifting gym today til next fall, hit 58kilo snatch (2 kg pr) and 75 c&j (pr tie). I'll have limited access to bumper plates over the summer but I still have everything else, so I was wondering what you guys think the best use of my time would be? Current back squat is 112kg, front 93kg for reference. My goal is obviously to get as strong as possible and also gain a bunch of weight, but I don't know what routine to follow. Bw is around 69kg.

Squat, Deadlift, Benches, OHP and pull ups are the way to a strong and big body.

If you add 50kg to your back squat your oly lifts will go up fast once you start practicing them again.

Najda

United States3765 Posts

April 25 2015 04:55 GMT

#738

On April 25 2015 09:50 GoTuNk! wrote:

Show nested quote +

Squat, Deadlift, Benches, OHP and pull ups are the way to a strong and big body.

If you add 50kg to your back squat your oly lifts will go up fast once you start practicing them again.

Do you think a linear program or something like 5/3/1 would be more beneficial for me at this point?

Ehzera

Singapore212 Posts

April 25 2015 08:06 GMT

#739

Gotunk, can I just yolo and start running the full Smolov on Monday? I can forsee rl stresses coming up in the later parts of the year, and I don't think I'll be able to run Smolov then.

Thinking about using a more conservative max (140kg instead of 145kg), and then maybe training tris+bis because I'm vain like that? Sounds good?