EPTOn July 17 2015 11:18 FFGenerations wrote:
nice one i almost pulled my shoulder getting my resistance bands off the shelf
nice one i almost pulled my shoulder getting my resistance bands off the shelf
Extra pull aparts for you, then.
TeamLiquid Health and Fitness Initiative For 2023 - Page 56
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JinDesu
United States3990 Posts
Extra pull aparts for you, then. | ||
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Ehzera
Singapore212 Posts
On July 16 2015 20:28 FiWiFaKi wrote: And I'm sure you've seen me post in these threads years back, my working sets were >300lb deadlft, >250lb squat, >200lb bench, >75lb weighted dip, and >25lb weighted pull-up. I'm not saying I'm a know it all, what I am saying is that I did have some 30 months in my life where I did work out quite a bit, and am not a total noob when it comes to fitness knowledge. But instead, everyone here is "lol, benches one plate, must be a fat idiot" (exaggeration, but it's that kind of elitist fueled off of preconceived notions). . I've been lifting for ~10 months and I have a 405 deadlift + 375lb squat + 170ish lb bench, so I don't think your numbers mean anything regarding fitness knowledge especially if it took you 30months to get those numbers. Plus, I started at 205lbs and I'm currently 179lbs. I mean, just sayin cos I still consider myself someone who doesn't know jack about fitness or lifting Also, all the dudes you said you wanted to look like probably lift a ton more than you, just that you don't know it man. I personally look like a bad of shit, and I know too look better I have to get stronger. I think it's quite bs that you think people with your goal physique are weak and just curl 20lbs and squat like 1 plate or something To Igne, gotunk, farv, and other experienced dudes: I'm gonna be attending my first meet around September/October-ish, there isn't a date yet. I wanna do 3 sheiko routines to peak for it, but it's gonna take 12 weeks. If my meet comes before the 12 weeks or after the 12 weeks, is there anyway to extend or cut back the sheiko routines by a few weeks? Like cut a week off or repeat a week? Thanks! EDIT: Also need help on getting a good method to position the bar for squatting. How do I get tighter? The bar flies off my back sometimes, or it keeps shifting around shoulders. Any cues? Do I need to start doing rear delt work to get some meat on my back? Tried heavy walkouts today to practice my bar positioning, went up to 200kg for 10 seconds, but I could tell the bar was slipping off | ||
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FiWiFaKi
Canada9859 Posts
If you're 179, the WR squat for 165 is 610, 179lbs is 165 with an effective cut more or less. If you can do a 375lb squat for 5 reps, you can do one rep for like 425, which is 2/3 on the WR. So if you think you don't know jack shit lifting those weights, you're probably lacking a brain, just my thoughts, anyway. Ontop of that, I was in high school, and I was super lean, I worked my way from 135lb to 170lb (I actually won cities in Junior High in Grade 8 & 9 for the 1k and 3k weighing 115-120 pounds at 5'9") for reference. If you've had to go from fat to fit (like me right now), versus that, it's a whole different experience. Regardless. And what says anything about fitness knowledge? If I said "I have fitness knowledge", I'd be expected to back it up with something, so I'd think that saying I worked out for 3 years would say something about that. And also, Scott Herman or Zyzz did not squat 375lbs (actually only 320lb, and still regarded by many as the most aesthetically pleasing body builder, steroid induced or not). I need to be lifting more than I am, but I certainly don't need to lift nearly as much as say decaf or Gotunk. Those body types are easy achieveable with 225lb bench, 300lb squat, and 350lb deadlift no problem - when having non-powerlifter regime like me. + Show Spoiler + So with your logic, if I can 1RM 150 for bench, and you can only do 170 after 10 months, and you're purely focusing on powerlifting, whatever you say must not mean shit... I don't mean this, but I'm just trying to show you how the approach you're using to argue with me is completely cancerous. I just can't get over how so many people here are looking at this so absent-mindedly. Anyway, as you can see, my posting is becoming more aggressive here, since I think some people here are completely wrong... I've met many strong and healthy people in the gym and other sports in the past, where the atmosphere is better, so I'll be sticking to that in the future. As I mentioned, done with this thread and receiving input, outside of posting status updates for myself, and the other lurkers who don't say stuff that I got a couple PM's from ^^. edit: I came with a question to have answered (which I eventually did, would have prefer more depth, but of well), not to be questioned about my philosophy of workout regime. When I need that, I'll make sure you'll be the first I ask. Cheers. Also I found this quote from you here: "Hi, does anybody here compete in powerlifting? I've been training for 6 months, and I'm looking to compete late 2016. I'm 5'7 and 171lbs. My current maxes are: Squat 275 Bench 155 Deadlift 330 I'd like to start taking this really seriously, so if anybody can give any advice or take me under your wing it'll be appreciated. I might start a blog here on TL to detail my journey, I already have my own training logs and stuff so it won't be too difficult. Looking to hit a 1000lb total in 3 months!" This was from March this year. You definitely seem dedicated, so good on you for that. Making 100lbs of progress on squat is very good. But I can also see that your focus is on competition, and purely powerlifting, and thus, it's not really a fair comparison. From the looks of it, you also posted your 1RM, instead of 5RM, and thus, we're comparing a 5-6 rep set from me, to a max for you. Also your 140kg video from a while back, you were using a belt, and knee wraps(?), which is something else that might let you squeeze out an extra 10-15kg. Just trying to show how what you're doing isn't a fair comparison. | ||
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marvellosity
United Kingdom36161 Posts
People are literally only saying these things because they wanna help, remember that | ||
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JinDesu
United States3990 Posts
On July 17 2015 15:29 Ehzera wrote: EDIT: Also need help on getting a good method to position the bar for squatting. How do I get tighter? The bar flies off my back sometimes, or it keeps shifting around shoulders. Any cues? Do I need to start doing rear delt work to get some meat on my back? Tried heavy walkouts today to practice my bar positioning, went up to 200kg for 10 seconds, but I could tell the bar was slipping off At 375lbs squat, your bar is flying off the back on the lift portion?? Shifting on the lift, or the squat portion? I don't squat as heavy (315/335 ish) but the bar sorta sits where my traps meet my neck and the bulge of the traps keep the bar from moving down. I don't think you mean rear delt. | ||
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Garbels
Austria653 Posts
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FiWiFaKi
Canada9859 Posts
I agree that 100 seems rather arbitrary. Back in the day, I'd put myself in a side plank position, and grab a 5 pound weight, having my elbow at my side, and bringing my arm out. And also another one where I'd make a right angle in my arms while standing upright, biceps parallel with the ground and at my side, and then rotate my shoulders forward to make my entire arm parallel with the ground. 10-15 reps for each of those... I did it as a warm-up for shoulders to reduce risk of injury while trying to recover. Seems like this is similar, maybe more practical using resistance bands though. | ||
mordek
United States12705 Posts
 Going to be getting pictures, weight and measurements this weekend for when I start on the new program after tri/vacation hiatus. I was debating easing into it more but then decided not to be a wuss :D | ||
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MtlGuitarist97
United States1539 Posts
Don't over-analyze every issue. I had the same exact issue and I've felt much better now that I just follow a template for lifting and try to adapt myself to whatever I'm feeling. Tracking milestones is great, and planning your progression is a great way to feel motivated to keep lifting, but don't let it get in the way of actually just lifting. As an aside, I've been dealing with a lower back injury and have had to avoid squatting and deadlifting for a while. My hamstrings are just ridiculously tight and I don't feel comfortable putting my lower back at risk. It actually got pretty bad and I had to take a Vicodin (still felt a fuckton of pain standing up/sitting down), but it's much better now. I just don't want to get to that point again. I might still to front squatting from now on because it puts my lower back at less risk I find. On July 17 2015 21:21 mordek wrote: I for one am enjoying the amount of activity in this thread Going to be getting pictures, weight and measurements this weekend for when I start on the new program after tri/vacation hiatus. I was debating easing into it more but then decided not to be a wuss :D Agreed. It was a ghost town in here for a while. By the way, do you guys have any recommendations for a weighted vest? Mine tore and I'm thinking about buying a replacement with some of my Amazon gift cards, in addition to some other random stuff. Also, random aside but I realized that I never posted that I hit a nice PR of 3x10 BW+20 weighted pull-ups. I'm hoping to hit that 1.5xBW weighted pull-up in the near future. | ||
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JinDesu
United States3990 Posts
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MtlGuitarist97
United States1539 Posts
On July 17 2015 22:45 JinDesu wrote: You could try some sumo deadlifts, works the glutes and hamstrings with almost no back load (at least, when I do it, there is no back load). The problem is that I have (minor) APT due to my tight hamstrings that causes my glutes to not fire correctly and puts a lot of excess strain on my lower back. It's weird because my glutes don't feel weak, but they must not be anywhere as strong as they should be. | ||
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JinDesu
United States3990 Posts
As far as glutes go, have you tried bridges? Barbell or plate bridges? I think they don't affect the lower back, but I am not 100% sure how they work with an already injured lower back. I know that doing barbell bridges and sumo deadlifts really helped to increase my glute strength for my squats. | ||
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MtlGuitarist97
United States1539 Posts
On July 17 2015 22:54 JinDesu wrote: Hmm, I am not knowledgeable enough to help on that matter - but the stance of the sumo shouldn't put any strain on the lower back if done correctly, I think. The position of the legs is intended to activate the glutes on the lift, then the hams on the lock (or at least that's what my legs feel right now as I test it lol). There is some quad activation as well. It's great for building glutes and hams. As far as glutes go, have you tried bridges? Barbell or plate bridges? I think they don't affect the lower back, but I am not 100% sure how they work with an already injured lower back. I know that doing barbell bridges and sumo deadlifts really helped to increase my glute strength for my squats. Properly done they should activate the hamstrings, quads, and glutes (although I've read that it's more about when glutes are activated varies between the stances, not what %; but different debate), but I think ever so slightly my hips shoot up and there's just more strain on it than there should be. I also want to start doing barbell glute bridges/hip thrusts, but it takes up a lot of space and I'm not sure I can make it work in my basement. I also bumper plates so they're a bit too thick to comfortably put on my pelvic floor. My main concern is preventing a real injury, since right now it's just a couple of strains that hurt and some minor chronic pain. I can deal with all of that, but a real lower back injury would be absolutely awful to deal with and is something I really want to avoid. | ||
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Crushinator
Netherlands2138 Posts
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JinDesu
United States3990 Posts
Any way to slowly strengthen the lower back in the meantime? I pulled my back in February doing a bad deadlift and it took a month to recover - and what I did was a lot of light good-mornings and back extensions until I felt it was strong enough to support the deadlift weights I was pulling. @Crush - I think he is saying that it gave him a fuckton of pain when just getting up, lol | ||
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Crushinator
Netherlands2138 Posts
Just my perspective, but I hear so many people complain about their lower back and I'm sure for 90% of them it would be better to deadlift than not to. I would ask a physio, if you are able. | ||
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MtlGuitarist97
United States1539 Posts
On July 17 2015 23:17 Crushinator wrote: Minor lower back pain is nothing to be concerned about imo, most people are way too scared. I would just continue as normal until a physician tells you not to, or it causes you sharp pain when doing the excercise. As I said, it's acute when it's at its worst. I took a Vicodin and three Advil and still could not comfortably sit down or stand up, and it hurt very badly to walk. Without the Vicodin it was unbearable. Btw, idk if Vicodin is called the same thing in other countries but it's basically a weaker form of Oxycotin, which is kind of synthetic heroin. It's a really fucking strong painkiller and even with that the pain was unbearable. I know the difference between "Oh, I tweaked my neck and it hurts a little" and "Oh fuck I can't even walk, this isn't good." Squats actually gave me more problems than deadlifts, but since it's already a problem I'm avoiding aggravating it by staying away from both. | ||
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Crushinator
Netherlands2138 Posts
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mordek
United States12705 Posts
On July 17 2015 23:47 MtlGuitarist97 wrote: As I said, it's acute when it's at its worst. I took a Vicodin and three Advil and still could not comfortably sit down or stand up, and it hurt very badly to walk. Without the Vicodin it was unbearable. Btw, idk if Vicodin is called the same thing in other countries but it's basically a weaker form of Oxycotin, which is kind of synthetic heroin. It's a really fucking strong painkiller and even with that the pain was unbearable. I know the difference between "Oh, I tweaked my neck and it hurts a little" and "Oh fuck I can't even walk, this isn't good." Squats actually gave me more problems than deadlifts, but since it's already a problem I'm avoiding aggravating it by staying away from both. Not to internet diagnose but curious what's the exact location of the pain? Or general place where it originates from, you know. | ||
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MtlGuitarist97
United States1539 Posts
On July 18 2015 00:12 mordek wrote: Not to internet diagnose but curious what's the exact location of the pain? Or general place where it originates from, you know. ![[image loading]](http://i.imgur.com/cuiHTsf.jpg?1) It radiates out a bit (when I squat sometimes I feel it down to my tailbone, when I deadlift I usually feel it a bit higher, like the beginnings of where my spinal erectors are), but generally it's centralized there I believe. If it helps, scoliosis also runs in my family (I have cervical scoliosis caused by an eye problem that causes me to tilt my head), and my entire family also has tight hamstrings for the most part. Also, I just broke my weighted pull-ups PR at the gym lol. BW+25 3x10, although the last few were dirty as hell lol. | ||
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