On September 14 2010 06:34 Gryffindor_us wrote: Hey guys, I just got back from gym after first workout. So, I have a few questions.
If I'm not mistaken I'm not supposed to be destroyed or wrecked after the workout right?
I'm wondering if it's worth it for me to get a personal trainer to check my form. The problem will be finding someone who'd be worth paying to look at my form. I wish Rippetoe had a database of personal trainers who completed his seminar. I wasn't confident asking anyone there to look at it because of how supposedly bad people in general are about such things.
My biggest concerns are my squat depth and form and deadlifting somewhat. Also, I think I was far too slow in reps because I saw someone next to me do 225 pound squats and he was like a speed demon but I didn't scrutinize his form. I did my best to maintain a deep squat (hopefully deep enough) rather than emphasize speed. Oh, I had a question related to the deadlift: I was wearing shorts and trying to keep it against my legs and thighs the entire time and my knees got really chafed and I want to make sure this is right. I don't care about any pain associated but I want to make sure that's not a sign of me doing something wrong lol. I noticed a bunch of people who seemed to just kinda drop the bar when they were lowering it on the deadlift, is this common? It seems to contrast to the way Rippetoe described lowering it against your thighs and legs.
And, are we supposed to do any exercise on the off days (cardio crap) or just rest completely? I have the book but I haven't read it cover to cover yet.
Gotta remember chalk next time. Looking forward to Wednesday.
You don't need a person trainer to check your form. Either use mirrors or take a video and show us. Just make sure you're going to at least 90 degrees. If i dont have a mirror i'll take a low box or bench and put it below my butt and when i start to touch it i know i've gone deep enough. Sometimes i scrape my legs with the bar but not too often. Try compression shorts. I usually dont drop it till i start deadlifting SUPER heavy, usually kinda a controlled fall. And yeah 90% of people at gyms dont know what the fuck they're doing, i saw some 50 year old doing russian deadlifts with 365 and if he wasnt wearing a belt his back would have snapped like a twig. I do cardio on off days but i've probably been training a lot longer than you and do it because i need to stay in shape for rugby. If you want to/feel like you can, start off easy and slowly work your way up (i started 1-2x 400m intervals and built my way up to 4-6 on workout days and rugby on off days) And yes chalk is awesome.
I did hang cleans + push press for the first time in MONTHS it felt AMAZING; nothing electrifies my entire body like that. did sets of 5-6 going 45,95,115,125,135,145,155,155. Seriously nothing feels better than totally dominating a weight by throwing it around like you do in clean and jerk Benched again today, it's coming back at a ridiculous rate 10x115, 8x145,6x160,6x170,6x185,10x200. Only needed 6 on the last set but was too ez so i pushed out 4 more. Should probably change up my workout to a max higher than 235. Then 3xfailure chin ups and 3 sets of planks to strengthen my core and hopefully help out my SI joint. Tons of free food and coupons and protein and shit on the way out of my gym too :D
On September 14 2010 07:23 AoN.DimSum wrote: post some videos!! we can help you!!
You can do full rock bottom squat jerks with a fairly close grip, right? Do you have any ideas for drills/stretches I could do at home to improve shoulder flexibility? I can get to about parallel with a clean grip overhead squat but I cramp up pretty badly and I still can't squat jerk (snatch grip is no problem obv). I would like to be able to do it solely for novelty purposes, because it looks badass. I can do it about 2.5-3 inches narrower than my snatch grip right now but that's it.
On September 14 2010 13:51 NickC wrote: bah it means i have to spend all night with the calculator open translating everything
Height:5'10/11 Weight:166 Start Date: Oct 1st, 2010 End Date: Jan OR Feb 1st, 2010 Weight Goals: Bulk up. My first goal is to add 10-15 lbs of muscle, my second 20-25, and my final goal to add 30-40 lbs. I have to make the first one, the other two are great if they happen, but optional. I don't know really what to expect when bulking (first time) Training Goals: Currently, I squat 205 lbs (~102 kgs), Shrug 185 lbs (~92 kgs), and Bench with 50 pound (~25 kg) dumbbells (No spotter ). I also did rows for the first time last week and did 105 lbs (~55 kgs). I also tried deadlifts as well, but wasn't sure if I did them right.
Anyways, want to put all of my weights up by 15-20 lbs at least, learn to properly do deadlifts, make my row catch up to the rest, and be able to do pull-ups (Although I haven't really tried haha)
Nutrition Goals: eat right. Misc Goals: Do big things lol
cant u bench without a spotter? if ur doing 3x5 it shudnt be too bad right? so long as ur not stupid. using dumbells means u can only make 5kg increments which is way too much?
On September 14 2010 16:30 NickC wrote: cant u bench without a spotter? if ur doing 3x5 it shudnt be too bad right? so long as ur not stupid. using dumbells means u can only make 5kg increments which is way too much?
Having a spotter makes benching entirely different. It's not just the fact that you don't have to worry about injury, but that it gives you a psychological advantage. I've had 5th reps that I thought I'd NEVER bust out, but I fought for it with my spotter there and was able to get it. Everybody benches better with a spotter.
Go get one. If you have to ask someone at the gym to spot you, ask someone at the gym to spot you. The people who work there should be willing to help.
If you're working out at home alone ... well, good luck. Invite a buddy over to help you out.
Also, I have a question about my wrist on the bench press for you experts. My left wrist is always bent backwards; no matter how hard I try, my right wrist stays straight, and my left wrist bends back. Even today when I was doing only 70kg on the bench (after resetting from 88kg), my damn left wrist kept bending back. What is the solution for this? Should I just wrap it as hard as I can?
On September 14 2010 16:30 NickC wrote: cant u bench without a spotter? if ur doing 3x5 it shudnt be too bad right? so long as ur not stupid. using dumbells means u can only make 5kg increments which is way too much?
you can also try using the power rack and setting the pins to just above the chest.
i just used DBs because i have trouble unracking the weight by myself. something about my shoulder.
On September 14 2010 07:23 AoN.DimSum wrote: post some videos!! we can help you!!
You can do full rock bottom squat jerks with a fairly close grip, right? Do you have any ideas for drills/stretches I could do at home to improve shoulder flexibility? I can get to about parallel with a clean grip overhead squat but I cramp up pretty badly and I still can't squat jerk (snatch grip is no problem obv). I would like to be able to do it solely for novelty purposes, because it looks badass. I can do it about 2.5-3 inches narrower than my snatch grip right now but that's it.
On September 14 2010 13:51 NickC wrote: bah it means i have to spend all night with the calculator open translating everything
* 2.2, 20kg bar
Shoulder dislocations with a wooden stick is good. Start out wide and move your hands in closer when you are comfortable.
Actually i was reading youtube comments on Chinese weightlifting video and one guy said just do behind the neck everything, like press, pullups, jerks. Their is a video of shi zhiyong missing a squat jerk behind. Insane shoulder flexiblilty. (i wish i had that. haha)
Does hair loss have anything to do with bodybuilding? Sort of embarrassing but recently I've been on a thermogenic and I've noticed my hair thinning out A LOT.
On September 15 2010 02:30 Miss_Cleo wrote: Does hair loss have anything to do with bodybuilding? Sort of embarrassing but recently I've been on a thermogenic and I've noticed my hair thinning out A LOT.
There's no research that is 100% certain about it, some studies seem to point to it though.
If you dont have any baldness in your family it doesnt matter anyway, so if you're losing hair its not because of working out - its because of your genes (unless you're taking steroids)
Anyone have any ideas on exercises that don't involve me using my wrists? yesterday, I just did some split squats, walking lunges, one leg squats, stepups, and leg presses. I need upper body exercises.
I'm gonna do this. I've felt bad the whole day today because of my lack of training and I want to change the way I feel right now. In january I'm going to Mexico on vacation and I'm not gonna look like a slob there.
Nicklas Age: 20 || Height: 167 cm || Weight: 82 kg (78 pre-SS) Starting Date: 20100701 || Goal Date: 20110127 Weight goals -- ~70 kg Training goals -- SS and some cardio/HIIT Nutrition goals -- STOP DRINKING SODA Misc goals -- Harder, better, faster, stronger. Improve flexibility would be nice as well.
for hands back manna i put my hands in the right spot, fingers mostly back and managed to lift up and hold into a tuck (just trying to build strength in my arms/shoulders for it)
the thing is, this feels like INTENSE pressure on my wrists. I'm not a pussy and I didn't think it was actually going to hurt them so i held it anyways but it felt like if there was too much pressure like my wrists would just freaking snap, lol. is this normal? is it just cuz my wrists are too tight?
EPT
). I also did rows for the first time last week and did 105 lbs (~55 kgs). I also tried deadlifts as well, but wasn't sure if I did them right. 
