Getting Big in Little China

[Sinaku5]

Yeah I think I'm getting better at it. I spent a good 30 min just practicing it, and I'll probably take another 30 min or so practicing it next time too. I might even do it for my CGBP if I feel like it, just for the extra practice.

And actually, these aren't PRs. The highest I've hit for bench/dead/squat is 180/285/255. But those were 3x5 (dead 1x5) with 7+ min rest in between and these are now 5x5 with strict 3 min rest only. So I do feel like I'm making progress. Oh and the 285 DL was with a rounded lower back anyway, back when I couldn't get the form right doing conventional.

I see. Nice - yeah you're definitly still making progress then. Personally, I'd recommend waiting for as long as possible between reps in that it allows you to hit the weights as hard as possible in your 5x5 sets. 5x5 IMO should be for strength and strength is optimally achieved with as long of a rest period as possible to hit the heavy ass weights. For the smaller lifts I could see a shorter rest period. Again my personal opinion gathered from recommendations by some of the most credible people.

I've been thinking of trying Sumo too. I may just give it a shot.

Happy thanksgiving! Stay safe bro!

[pyaarawala]

I see. Nice - yeah you're definitly still making progress then. Personally, I'd recommend waiting for as long as possible between reps in that it allows you to hit the weights as hard as possible in your 5x5 sets. 5x5 IMO should be for strength and strength is optimally achieved with as long of a rest period as possible to hit the heavy ass weights. For the smaller lifts I could see a shorter rest period. Again my personal opinion gathered from recommendations by some of the most credible people.

I've been thinking of trying Sumo too. I may just give it a shot.

Happy thanksgiving! Stay safe bro!

Well the thing is I'm on JasonDB's Novice 5x5 now and he says to rest no more than 3 min in between sets of 5x5. And 2-3 min between accessory sets. I'm assuming the reason is if I rest longer than 3 min on 5x5's, then I'll be in the gym forever since the volume of this program is quite high. Even resting 3 min on 5x5, the whole workout takes me about 2 hours. And Jason said 5x5 is more of a bodybuilding setup and that 3x5 is a more strength-oriented setup. My primary goal is size, and secondary is strength.

How tall are you? I believe taller individuals are better suited for sumo. I personally love it.

[pyaarawala]

November 22nd: Fasted Weight: 80.3 kg (176.6 lbs), 23.8% BF
November 15th: Fasted Weight: 80.0 kg (176 lbs), 23.5% BF
November 8th: Fasted Weight: 79.4 kg (174 lbs), 23.3% BF
November 1st: Fasted Weight: 79.4 kg (174 lbs), 23.3% BF
October 18th: Fasted Weight: 78.2 kg (172 lbs), 22.5% BF

Nice gain of 0.3 kg, about 0.7 lbs which is perfect. Only thing which is strange is that in one week of gaining 0.3 kg, my BF went up 0.3 %. Last week my weight went up 0.6 kg, and my BF only went up 0.2%. Then again I don't really believe this scale's accuracy too much. How do you guys measure body fat %?

[pyaarawala]

Week 19, Workout 3, Nov 23rd:

Squat - 245 lbs (3x5, 1x3, 1x0 - heavy today. I rested 5 min after the 4th set in an attempt to be able to do the last set, but I couldn't get even one rep in)
Deadlift - 285 lbs (1x5 - easy)
Calf Raises - 335 lbs (5x5 - easy)
Curls - 90 lbs (1x4 - left arm started hurting too much so I just gave up, more details below)

I've had this radiating pain on my left arm, mostly in the triceps. It radiates from the mid-tricep area to mid-forearm area. It started a month or so ago when I unracked heavy weight improperly on the OHP, and my left arm completely cramped up, so I immediately reracked it. Later, when the pain didn't subside, I took a week off all pressing movements in an attempt to heal it. Next week, pain was gone when I did light weights, but after doing heavy weights it came back. I just hoped it would go away on its own eventually but it still hasn't gone away, and the pain is getting to the point where it's unbearable. Even after squatting or playing basketball, my left arm would start to hurt. It feels like someone shot me in my left arm.

I'm going to get an MRI/X-ray done and decide what to do. But I believe a few weeks of rest is inevitable.

[Sinaku5]

Well the thing is I'm on JasonDB's Novice 5x5 now and he says to rest no more than 3 min in between sets of 5x5. And 2-3 min between accessory sets. I'm assuming the reason is if I rest longer than 3 min on 5x5's, then I'll be in the gym forever since the volume of this program is quite high. Even resting 3 min on 5x5, the whole workout takes me about 2 hours. And Jason said 5x5 is more of a bodybuilding setup and that 3x5 is a more strength-oriented setup. My primary goal is size, and secondary is strength.

How tall are you? I believe taller individuals are better suited for sumo. I personally love it.

i still don't agree with the 3 minute rests for 5x5 as the working in a rear angel that low is more geared towards strength imo but lets get off that subject lol.

im 6 foot - u?

[pyaarawala]

i still don't agree with the 3 minute rests for 5x5 as the working in a rear angel that low is more geared towards strength imo but lets get off that subject lol.

im 6 foot - u?

I'm 5'11. Not sure if it's my height that's the problem, inflexbility, or just the way my body is, but sumo definitely feels 100x better than conventional for me.

[Sinaku5]

Week 19, Workout 3, Nov 23rd:

Squat - 245 lbs (3x5, 1x3, 1x0 - heavy today. I rested 5 min after the 4th set in an attempt to be able to do the last set, but I couldn't get even one rep in)
Deadlift - 285 lbs (1x5 - easy)
Calf Raises - 335 lbs (5x5 - easy)
Curls - 90 lbs (1x4 - left arm started hurting too much so I just gave up, more details below)

I've had this radiating pain on my left arm, mostly in the triceps. It radiates from the mid-tricep area to mid-forearm area. It started a month or so ago when I unracked heavy weight improperly on the OHP, and my left arm completely cramped up, so I immediately reracked it. Later, when the pain didn't subside, I took a week off all pressing movements in an attempt to heal it. Next week, pain was gone when I did light weights, but after doing heavy weights it came back. I just hoped it would go away on its own eventually but it still hasn't gone away, and the pain is getting to the point where it's unbearable. Even after squatting or playing basketball, my left arm would start to hurt. It feels like someone shot me in my left arm.

I'm going to get an MRI/X-ray done and decide what to do. But I believe a few weeks of rest is inevitable.

im sry to hear bout ur arm man. let us know what the MRI says.

u still did a great job on ur dl and ur calf raises - nj.

and for the squats - just kill em next time we all have off days.

[pyaarawala]

im sry to hear bout ur arm man. let us know what the MRI says.

u still did a great job on ur dl and ur calf raises - nj.

and for the squats - just kill em next time we all have off days.

The orthopedist said there's no need to do an MRI. All I need is a proper amount of rest. When the pain first started a month ago, my only attempt at rest was just 1 week without any pressing movements. So I took out OHP, BP, CGBP, and skullcrushers. And it didn't heal at all. So the doctor said to rest 2 weeks - 1 month, preferably 1 month since I've already attempted 1 week's worth of rest and this pain has been around for a month. I'm going to make a thread asking what I should do in this one month rest dietwise. Hope I don't lose much strength.

[Sinaku5]

The orthopedist said there's no need to do an MRI. All I need is a proper amount of rest. When the pain first started a month ago, my only attempt at rest was just 1 week without any pressing movements. So I took out OHP, BP, CGBP, and skullcrushers. And it didn't heal at all. So the doctor said to rest 2 weeks - 1 month, preferably 1 month since I've already attempted 1 week's worth of rest and this pain has been around for a month. I'm going to make a thread asking what I should do in this one month rest dietwise. Hope I don't lose much strength.

for what its worth the doctor told me to rest thru my groin pull...im still lifting and have the pull.

i take a week off every few weeks and find that it gets a bit better within the week off if that helps u at all.

also diet wise - eat at maintenance and keep protein moderate.

you shouldbt lose strength in one week. treat it as a deload week. personally i would lift some very light weight still to keep motor pathways familiar.

[pyaarawala]

for what its worth the doctor told me to rest thru my groin pull...im still lifting and have the pull.

i take a week off every few weeks and find that it gets a bit better within the week off if that helps u at all.

also diet wise - eat at maintenance and keep protein moderate.

you shouldbt lose strength in one week. treat it as a deload week. personally i would lift some very light weight still to keep motor pathways familiar.

My doc actually said to take a month off. I think I'm gonna take a solid 2 weeks of no gym, and then begin to start using some machines where I don't need to use my left arm. Mainly leg machines and what not. Then after that get back into my routine after deloading. Basically, 2 weeks rest and depending on how I feel, decide from there. It's been 1 week since my last workout so far, and my left arm still has some mild pain.

[pyaarawala]

November 29th: Fasted Weight: 81.2 kg (178.6 lbs), 24.2% BF
November 22nd: Fasted Weight: 80.3 kg (176.6 lbs), 23.8% BF
November 15th: Fasted Weight: 80.0 kg (176 lbs), 23.5% BF
November 8th: Fasted Weight: 79.4 kg (174 lbs), 23.3% BF
November 1st: Fasted Weight: 79.4 kg (174 lbs), 23.3% BF
October 18th: Fasted Weight: 78.2 kg (172 lbs), 22.5% BF

This was my week off, and I was so concerned I wasn't eating enough but turned out that I overate well above maintenance. Fail XD

[Sinaku5]

The way you listed your weight was trippy lol.

I thought u were loosing weight! You just listed it backwards...sneaky you lol.

[pyaarawala]

The way you listed your weight was trippy lol.

I thought u were loosing weight! You just listed it backwards...sneaky you lol.

LOL my bad. I guess I should do it the other way, lmao.

[pyaarawala]

November 1st: Fasted Weight: 79.4 kg (174 lbs), 23.3% BF
November 8th: Fasted Weight: 79.4 kg (174 lbs), 23.3% BF
November 15th: Fasted Weight: 80.0 kg (176 lbs), 23.5% BF
November 22nd: Fasted Weight: 80.3 kg (176.6 lbs), 23.8% BF
November 29th: Fasted Weight: 81.2 kg (178.6 lbs), 24.2% BF
December 6th: Fasted Weight: 80.0 kg (176 lbs), 23.5% BF

Weight went down 1.2 kg, but I don't mind because I didn't work out these past couple weeks. Gonna give it a go again this Saturday. I did some measurements and I'm not seeing much difference at all in my body stats. Only my chest went up 1 inch that's about it. The sad part is my waist went up from 34 inch (3 month ago) to 35.4 inches. I was originally planning to slow bulk till May, but I think I'll back that up to February. Should be a good time to start cutting for the summer anyway.

[GinjaNinja85]

I just had a little thought on your training. It seems like you've been getting frustrated with not really adding weight to the bar on squats. Also, I know Sinaku has put his point across of 5x5 being for strength, not bodybuilding.

While I don't disagree, I think that doing the program you're doing, you should stick to what Jason says on keeping rest times no more than 3 minutes. Bodybuilding is all about working the muscles so I'd try not to worry about adding weight to the bar so much.

Your main priority is to get 25 quality reps in with good form. Missing reps is screwing up the volume of the program. If you can add weight to the bar, good, but I don't think you should do it at the expense of reps or form. You're not strength training so I just wanted to say this and hopefully make you feel a bit better about the program. Just get all the work in basically!

Looking forward to you getting back to it.

[pyaarawala]

I just had a little thought on your training. It seems like you've been getting frustrated with not really adding weight to the bar on squats. Also, I know Sinaku has put his point across of 5x5 being for strength, not bodybuilding.

While I don't disagree, I think that doing the program you're doing, you should stick to what Jason says on keeping rest times no more than 3 minutes. Bodybuilding is all about working the muscles so I'd try not to worry about adding weight to the bar so much.

Your main priority is to get 25 quality reps in with good form. Missing reps is screwing up the volume of the program. If you can add weight to the bar, good, but I don't think you should do it at the expense of reps or form. You're not strength training so I just wanted to say this and hopefully make you feel a bit better about the program. Just get all the work in basically!

Looking forward to you getting back to it.

Yeah I know Sinaku has said that but Jason clearly stated in his thread that 5x5 is a bodybuilding protocol and not a strength protocol. Here's two things he said about it:

Agree on SS... but SL is a sets across 5x5... this is exclusively bodybuilding as 5x5's set across or with very minimal ramping were designed by bodybuilders. Powerlifts almost never train in such a manner other than sometimes for their hypertrophy work. You think 5x5 sets across is not hypertrophy focused or for bodybuilding? Not sure if srs.

While 5x5s do increase neural effeciency to help increase workload on higher rep sets as well, no doubt, 5x5 protocols themself, particularly in the novice, can induce just as much myofibrillar and sacroplasmic hypertrophy as doing 3x8-12 can, and with the faster rate of progression, and more resistence, with similar times under tension potentially more. The higher rep work becomes clearly superior for transient storage factors which do play a large role in muscle size (just not the contractile proteins, myobibrillar or organelles of the muscle cell... which is sacroplasmic)... however the novice will frequently gain size far more quickly overall by using a program with a balance of strength and workload (hince 5x5 vs 3x5). Those without a proper strength base will often struggle to gain size at an appreciable rate using what is often refered to as "the hypertrophy range" (I cover the problems with this in other videos), due to the inability to create enough overload... and more advanced bodybuilers who stay natural will often experience more frequent stalls if they train exclusively with higher reps, due to again a reduced capacity to generate progressive overload. It would be unwise for a natural bodybuilder of any level of experience to completely exclude 6 rep and lower sets for prolonged periods of time.

And yes you're right I really should stop worrying so much about adding weight to the bar. I just kinda want everything at the same time, lol, but I gotta really just be patient and let the program yield its results.

[GinjaNinja85]

I'm doing 5x5 now on Texas Method with absolutely no focus on bodybuilding but I'm sure 5x5 works better for strength gains at my stage due to the hypertropthy that comes with it. TM is a strength program that powerlifters use so I'd like to hear his opinion on that.

Either way, you'll gain size and strength on his, but strength will come slower than on 3x5 so yeah, like you said, just be patient, get all the work in and see where it takes you

[Sinaku5]

I'm doing 5x5 now on Texas Method with absolutely no focus on bodybuilding but I'm sure 5x5 works better for strength gains at my stage due to the hypertropthy that comes with it. TM is a strength program that powerlifters use so I'd like to hear his opinion on that.

Either way, you'll gain size and strength on his, but strength will come slower than on 3x5 so yeah, like you said, just be patient, get all the work in and see where it takes you

Not to create a chitstorm in your log, but to elaborate:

Ginja has a point - many strength related programming includes 5x5. For example, in Practical Programming Rip has templates from his trainees with many different trainee's 5x5 set-ups. Rip doesn't give a damn about aesthetics, so hes sure as hell not doing it for that; hes doing it for strength.

And yes, I understand that you are doing Jason's 5x5 program, but I just cant logically see a benefit from taking shorter rests with the 5x5 sets versus as long as possible before you lift the weight again. I understand the case for there being a small benefit derived from shorter rest periods, but I'd put the emphasis on small. I think you'd gain more from waiting as long as possible before lifting the weight again, thereby allowing you to lift more weight and creating a much larger disruption and stimulus.

Just because you're doing someone's program doesn't mean that its protocols recommended are optimal for you...just food for thought and I'll leave it there.

I've said my peace with that and again thats all my opinion.

Keep training hard and feel better soon!

[pyaarawala]

Not to create a chitstorm in your log, but to elaborate:

Ginja has a point - many strength related programming includes 5x5. For example, in Practical Programming Rip has templates from his trainees with many different trainee's 5x5 set-ups. Rip doesn't give a damn about aesthetics, so hes sure as hell not doing it for that; hes doing it for strength.

And yes, I understand that you are doing Jason's 5x5 program, but I just cant logically see a benefit from taking shorter rests with the 5x5 sets versus as long as possible before you lift the weight again. I understand the case for there being a small benefit derived from shorter rest periods, but I'd put the emphasis on small. I think you'd gain more from waiting as long as possible before lifting the weight again, thereby allowing you to lift more weight and creating a much larger disruption and stimulus.

Just because you're doing someone's program doesn't mean that its protocols recommended are optimal for you...just food for thought and I'll leave it there.

I've said my peace with that and again thats all my opinion.

Keep training hard and feel better soon!

You're absolutely right. I would definitely benefit some more if I rested as long as I wanted in between the sets, but then it would take forever to finish my workout. It takes me about 2 hours to finish my workout when I use strict rest timing. The only way for me to be able to rest as long as I want on the big lifts is if I allow myself to be in the gym for longer than 2 hours or if I incorporate some kind of circuit/supersetting for my isolation exercises. I might just do the latter so I can rest more on especially my squat. Bench isn't heavy enough yet to need longer rest I think.

[pyaarawala]

Week 20, Workout 1, Dec 10th (Recovery week)

Squat - 135 lbs (5x5 - trying to go deeper from now on)
Bench - 55 lbs (5x5 - arch is getting better)
Rows - 45 lbs (5x5)
Skullcrushers - 30 lbs (3x8)
Shrugs - 135 lbs (3x8)
Chinups - BW (3x~4)
Kneeling Cable Crunches - 62.5 lbs (3x10)
Hyperextensions - 35 lb plate (2x10)

On the Squat, I plan to add 20 lbs each workout so I'll be back to 245 lbs in 2 weeks (135 --> 155 --> 175 --> 195 --> 205 --> 225 --> 245). Since I'm starting light again, I decided to try to get more depth from now on in my squat. Video below, what do you guys think?

Bench will look something like this (55 --> 95 --> 135 --> 155 --> 175).

All the other exercises will be similar to the above. I'll probably up the weight faster on exercises like shrugs/cable crunches. But on pressing movements (esp tricep isos) I want to take it slowly since that is what caused the pain.

[Sinaku5]

You're absolutely right. I would definitely benefit some more if I rested as long as I wanted in between the sets, but then it would take forever to finish my workout. It takes me about 2 hours to finish my workout when I use strict rest timing. The only way for me to be able to rest as long as I want on the big lifts is if I allow myself to be in the gym for longer than 2 hours or if I incorporate some kind of circuit/supersetting for my isolation exercises. I might just do the latter so I can rest more on especially my squat. Bench isn't heavy enough yet to need longer rest I think.

Yeah, gotta make some sacrifices.

Recovery Week 1: Dec 10th

Squat - 135 lbs (5x5 - trying to go deeper from now on)
Bench - 55 lbs (5x5 - arch is getting better)
Rows - 45 lbs (5x5)
Skullcrushers - 30 lbs (3x8)
Shrugs - 135 lbs (3x8)
Chinups - BW (3x~4)
Kneeling Cable Crunches - 62.5 lbs (3x10)
Hyperextensions - 35 lb plate (2x10)

On the Squat, I plan to add 20 lbs each workout so I'll be back to 245 lbs in 2 weeks (135 --> 155 --> 175 --> 195 --> 205 --> 225 --> 245). Since I'm starting light again, I decided to try to get more depth from now on in my squat. Video below, what do you guys think?

Bench will look something like this (55 --> 95 --> 135 --> 155 --> 175).

All the other exercises will be similar to the above. I'll probably up the weight faster on exercises like shrugs/cable crunches. But on pressing movements (esp tricep isos) I want to take it slowly since that is what caused the pain.

I dont see a vid bro. Wheres the vid?

[pyaarawala]

For some reason I can't sign in to Google (needed to upload videos on Youtube). Keep getting this error: The site's security certificate is not trusted!


So I uploaded it onto photobucket instead.
http://s216.beta.photobucket.com/use...allel.mp4.html

[jshaw5]

Nice looking squats man.

[Sinaku5]

For some reason I can't sign in to Google (needed to upload videos on Youtube). Keep getting this error: The site's security certificate is not trusted!


So I uploaded it onto photobucket instead.
http://s216.beta.photobucket.com/use...allel.mp4.html

Get your computer checked pyarawala. Sounds like a virus, google is definitely safe.

And squats look great man!

[pyaarawala]

Nice looking squats man.

Get your computer checked pyarawala. Sounds like a virus, google is definitely safe.

And squats look great man!

Thanks guys, I noticed a bit of buttwink since it's the first time I've attempted to go below parallel. You guys think it's safe? Hopefully I'll still be able to push the same amount of weight with this depth.

[pyaarawala]

Week 20, Workout 2, Dec 11th (Recovery week): I decided to just log this in as Week 20 instead of "recovery week 1" like I did in my last post. I progressed on my deadlift today and not all exercises I'm deloading on. Just the ones that caused arm pain before.

Squat - 185 lbs (5x5 - jumped the gun on this one because I felt like 135 was just way too easy last time. This was also easy)
Deadlift - 295 lbs (1x5 - a new PR for me. Noticed my grip started to slip a bit on the 4th and 5th rep, but was still doable. Should've taken a video since it's a PR but I think I'll wait till 3 plates for a new video)

Rows - 135 lbs (5x5 - Since workout B is a 10% less row day, and there was no arm pain during rows, I'll go back to my original weight on rows next Workout)
Press - 95 lbs (5x5 - no arm pain, but since this exercise is what caused the arm pain in the first place, I'm gonna take it slow on this just in case)

Total time: 1 hour, 30 minutes

I was running out of time cuz I had to get to class, so I cut out the other exercises. I actually began calf raises (355 lbs on smith machine), but my arm started hurting the way it used to. I remember it hurt after squatting, so I think it has something to do with having heavy loads on my back. Since the squat was light today, maybe that's why my arm didn't hurt after squatting, but it hurt after doing a set of 5 on calf raises, so I immediately backed off. Looks like calf raises is another exercise I will have to take on slowly due to my arm.

Squat 185 lbs:
http://s216.beta.photobucket.com/use...allel.mp4.html

[Sinaku5]

Week 20, Workout 2, Dec 11th (Recovery week): I decided to just log this in as Week 20 instead of "recovery week 1" like I did in my last post. I progressed on my deadlift today and not all exercises I'm deloading on. Just the ones that caused arm pain before.

Squat - 185 lbs (5x5 - jumped the gun on this one because I felt like 135 was just way too easy last time. This was also easy)
Deadlift - 295 lbs (1x5 - a new PR for me. Noticed my grip started to slip a bit on the 4th and 5th rep, but was still doable. Should've taken a video since it's a PR but I think I'll wait till 3 plates for a new video)

Rows - 135 lbs (5x5 - Since workout B is a 10% less row day, and there was no arm pain during rows, I'll go back to my original weight on rows next Workout)
Press - 95 lbs (5x5 - no arm pain, but since this exercise is what caused the arm pain in the first place, I'm gonna take it slow on this just in case)

Total time: 1 hour, 30 minutes

I was running out of time cuz I had to get to class, so I cut out the other exercises. I actually began calf raises (355 lbs on smith machine), but my arm started hurting the way it used to. I remember it hurt after squatting, so I think it has something to do with having heavy loads on my back. Since the squat was light today, maybe that's why my arm didn't hurt after squatting, but it hurt after doing a set of 5 on calf raises, so I immediately backed off. Looks like calf raises is another exercise I will have to take on slowly due to my arm.

Squat 185 lbs:
http://s216.beta.photobucket.com/use...allel.mp4.html

Solid session. I agree that 185 looks easy for you too.

One thing I noticed with your squat is that it seems like your lower back is not tight. It's kind of rounded when you come up; theres no arch to it. I'm not asking you to overextend it but that looks like it could be a problem.

NJ on the DL PR

[pyaarawala]

Solid session. I agree that 185 looks easy for you too.

One thing I noticed with your squat is that it seems like your lower back is not tight. It's kind of rounded when you come up; theres no arch to it. I'm not asking you to overextend it but that looks like it could be a problem.

NJ on the DL PR

Yeah I think I'm committing the #1 Squat mistake by not keeping my entire back as tight as possible throughout the entire lift. I always keep it tight after unracking but when I start to go down, I seem to focus more on trying to push my knees out and keeping the bar above mid-foot, and getting enough depth. So much that I forget to keep my back tight. And yeah arching your back is a bad thing during a squat, right? It's not supposed to be arched or rounded, should just be straight and tight, right?

Thanks! Can't wait to get in the 300 zone for deadlift. Also, do you use chalk at all for any of your lifts?

[Sinaku5]

Yeah I think I'm committing the #1 Squat mistake by not keeping my entire back as tight as possible throughout the entire lift. I always keep it tight after unracking but when I start to go down, I seem to focus more on trying to push my knees out and keeping the bar above mid-foot, and getting enough depth. So much that I forget to keep my back tight. And yeah arching your back is a bad thing during a squat, right? It's not supposed to be arched or rounded, should just be straight and tight, right?

Thanks! Can't wait to get in the 300 zone for deadlift. Also, do you use chalk at all for any of your lifts?

I also need to focus on keeping my upper back tight during the squat. Looks like you got what I have wrong right and I have what you have wrong right lol. Personally I found that a belt really helped me engage all of the muscles involved in maintaining a tight core. Did you ever get one btw?

Yeah over - extending your back is a bad thing. A little arch isn't a bad thing, but over-extending it is. You just want to clench your abs and lower back which in turn should keep your back straight and your core stabilized.

I use liquid chalk on my DL. Good investment if your gym doesn't allow chalk (like mine ).

[pyaarawala]

I also need to focus on keeping my upper back tight during the squat. Looks like you got what I have wrong right and I have what you have wrong right lol. Personally I found that a belt really helped me engage all of the muscles involved in maintaining a tight core. Did you ever get one btw?

Yeah over - extending your back is a bad thing. A little arch isn't a bad thing, but over-extending it is. You just want to clench your abs and lower back which in turn should keep your back straight and your core stabilized.

I use liquid chalk on my DL. Good investment if your gym doesn't allow chalk (like mine ).

Man I really want my belt but I'm in China so I was waiting for my sis to come in February to bring me one. But thanks to Hurricane Sandy her vacation was cancelled and now she's coming in the summer. So I gotta wait till Summer now. I don't trust the Chinese brands here, lol.

What brand liquid chalk do you use? I got one from the Mission brand. It's actually a product for better grip on a basketball, but I suppose I could use it for weightlifting too. I'm gonna use it next time I DL. I have regular chalk too but I'm not sure if they allow it in my gym. Probably not because it's a typical commercial gym like LA Fitness, etc. It's called Powerhouse gym. What gym do you go to?