Weight Lifting/Body Building/Strong Man/Training thread

[Burn Down]

Did some bench and deads today. Back feels pretty good:thumb:
Bench
240x2sx10r
260x2sx8r
300x4
300x2sx3r These were a little harder than I hoped they would be.

Deads Super slow and controlled on the reps:thumb:
135x10
225x10
315x2sx6r
355x2sx4r
295x3sx10r

Straight leg deads
225x3sx10r

Some sled pulls with 6 45's, I'm pooped.

Current BW 208 probably why the bench felt a little harder, it's always the first to go when I cut down weight.

 

[DMAXchris]

Chest/tri today. Nothing has changed much. Went up to 50lbs on the dumbell fly. It mustve been a really good workout because I could barely put my zip up hoodie on afterwards.

Last week I did a 225x4 dead. Felt great. Had my wife take a vid. Seems like my shoulders are rounding a little bit. Is that okay when you start to go heavier?

 

[paint94979]

Chest/tri today. Nothing has changed much. Went up to 50lbs on the dumbell fly. It mustve been a really good workout because I could barely put my zip up hoodie on afterwards.

Last week I did a 225x4 dead. Felt great. Had my wife take a vid. Seems like my shoulders are rounding a little bit. Is that okay when you start to go heavier?

No it is not ok... unless you are a very experienced powerlifter. Your back is not strong enough at this point to risk that. Your shoulders need to be over the bar and your back/spine needs to be as neutral throughout the entire movement

 

[Burn Down]

No it is not ok... unless you are a very experienced powerlifter. Your back is not strong enough at this point to risk that. Your shoulders need to be over the bar and your back/spine needs to be as neutral throughout the entire movement

What Nick said Chris.

Shoulders are pulled back and down for all my power movements. I you allow your shoulders to roll forward it will almost always put your upper spine in flexion, while not as bad as lumbar flexion, it's still not the best to pull like that unless as Nick pointed out your a very experienced powerlifter.

Work on getting that upper back stronger bud. Upright rows, face pulls, pendlay rows, dumbell rows, seated rows, row row row your boat lol.

When I walk up to the bar, I take a second and get my head straight, pull my shoulders back and down, take several breaths and start packing them into my stomach and belt and then one big gulp to finish off, bend over and grab the bar, sink my butt, carefully pull the slack out of the bar (don't yank it, it's not your junk), get the lats and back tight, sit back and start the pull with my quads and back, trying to keep my hips from shooting up.

 

[DMAXchris]

If I can remember my youtube password I'll upload the video. I think its just my posture. My shoulders are forward when I stand relaxed.

 

[DMAXchris]

Tell me what I'm doing right or wrong.

https://youtu.be/ZoIchViJ36o

 

[Burn Down]

Okay Chris. First your yanking the bar my man, love the intensity but its putting you into a bad position out of the gate:hug: Next your shoulders are rolled forward yanking the bar is going to exaggerate that. You have flexion in your back top to bottom.

Take a look at these videos, these helped me a ton when I first started pulling seriously.
Pro Strongman pulls 700+
[YOUTUBE]tFnwEsqJABU[/YOUTUBE]
Pulls 600+ at 132 pounds
[YOUTUBE]iQ5rY_beDLY[/YOUTUBE]
Pulls 825 at 205 My coach
[YOUTUBE]mpvyoT6NQe4[/YOUTUBE]

They each have there own opinions on how high your hips should be but all have great advice and helped me a bunch. Jesse gets after me for using to much back as Richard does, it's hard on my low back so I have been trying to stay on my quads longer instead of starting hips high as Richard suggests. A lot of this has to do with your leverages.

 

[Burn Down]

Ed Coan the GOAT:thumb:
[YOUTUBE]xxFpHWEi6UE[/YOUTUBE]
Brian Shaw WSM multi time
[YOUTUBE]GoYWLualcmc[/YOUTUBE]
Candito IPF powerlifter #2 in the world at 183 in 2014
[YOUTUBE]gITRU1hsKMU[/YOUTUBE]
[YOUTUBE]wC3qapijr2o[/YOUTUBE]

 

[paint94979]

Everything Albert said. Touch and go dead lifts are fine but considering you're just starting out I'd make the pull/push then drop, reset and repeat. You'll be able to focus on your positioning better

 

[paint94979]

My form is not perfect. Here I was working on getting my hips to aggressively meet the bar at the top but in doing so I was hyper extending my lower back... not good. Notice though how my back stays in the same position throughout the movement minus the hyper extension

[YOUTUBE]Hm5sCcYTDrc[/YOUTUBE]

 

[WolfLMM]

3 weeks in, 7 to go. Holding steadyish at 183-185lb, mid section getting tighter.

Gym selfie time

 

[minerigger]

Do you know what bf your at wolf? I'd love to be 185-190

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[Burn Down]

3 weeks in, 7 to go. Holding steadyish at 183-185lb, mid section getting tighter.

Gym selfie time

Looking good Waid. Hows the bottom end?oke:

 

[Burn Down]

My form is not perfect. Here I was working on getting my hips to aggressively meet the bar at the top but in doing so I was hyper extending my lower back... not good. Notice though how my back stays in the same position throughout the movement minus the hyper extension

[YOUTUBE]Hm5sCcYTDrc[/YOUTUBE]

That's not to bad Nick. Maybe a slight touch of over extension at the top but spine was super neutral the whole time:thumb:

 

[WolfLMM]

Looking good Waid. Hows the bottom end?oke:

 

[WolfLMM]

Do you know what bf your at wolf? I'd love to be 185-190

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About 12-12.5


Albert my calves are terrible. 15.5 inch. Hit them 4 times a week. Got definition just no size. Thighs are good though.

 

[minerigger]

Right now think I'm sitting at 172-173 but not sure of bf I'd guess around 20%

Albert does Jesse have a youtube channel? Where did you find his program



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[Burn Down]

About 12-12.5


Albert my calves are terrible. 15.5 inch. Hit them 4 times a week. Got definition just no size. Thighs are good though.

Lol, don't turn into one of those Mens Physique dipshits with no wheels:hug:

Right now think I'm sitting at 172-173 but not sure of bf I'd guess around 20%

Albert does Jesse have a youtube channel? Where did you find his program



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Yes, just search Jesse Norris on youtube. He is pretty laid back but he can sure move some weights:thumb:

I paid 200 bucks for his programming Brock, it was a bargain for the coaching that I got. You would definitely want to have your technique down as it is a lot of volume. Jesse and I figured some stuff out (technique flaw) after my back said enough, so I'm excited to try again once I'm confident it's healed properly.

 

[minerigger]

I'll keep that in mind to get form down and be good with volume before I go all hardcore.

So today I want to throat punch a bunch of high school kids at the gym. 10 or so of em all 4 flat bench stations, 1 incline station, and 1 decline station. So I did my warmup routine and they were still screwing around. So here is how my workout went

Db flat bench/ 1 arm db row 42.5#dbs for bench and 45# for row
1sx15
3sx12r

Alt hammer cur/overhead tricep rope extension
30#db and 42.5# for rope
4sx8 per arm and 4sx12r

Iso curl/tricep rope push down
20#db/42.5# for rope
4sx12r per arm 4sx12

Finally bench opened up and my arms are smoked. F it I'll grind em out

So flat bench 155# 8sx3r emom
To tired to do my working sets since my arms were like rock hard but super shakey. Might go downstairs and slam out 4sx6-8r at 135# here

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[DMAXchris]

Thanks Albert and Nick for the help! I really want to get this right. This video is from this morning. I spent a good 20 reps just focusing on form with 135 on the bar. That first video Albert posted was a big help. Everything I was doing was wrong. Lol. My chin wasn't tucked, my shoulders weren't back enough, etc. See what you think this time. It felt much better. I didn't feel like I was using my lower back as much. Way more glutes & quads! :thumb:

https://youtu.be/JmpYo1buMuo