CWGame's workout log

[CWGame]

Wednesday, July 1st 2020-


Suicides 1:3 walking:jogging, 10 pushups each lap-
3:02 miles
41:09
13:36 AVG/Mile
445 cals burned
18 laps (180 pushups)

Temp range 98-94
Sun was still up when started and down when ended slight breeze too.

The third mile just beat the crap out of me. The lack of water until the end and pushups really were making it tough. Didnt drink water til the 3 miles was done. Pretty freakin brutal. Dieting is going well so far this week I'm good on my calories everyday so far. Since it's a long weekend will probably go one more time, then relax on this weekend.

[CWGame]

Monday, July 6th 2020-

Suicides 1:3 walking:jogging, 10 pushups each lap-
2.01 miles
27:47
13:49 AVG/Mile
288 cals
12 laps (120 pushups)

Temp range-
106-103

This was absolutely brutal. I didnt eat well today last two days at all, that mixed with the high temp beat the crap out of me. From bracing while running and pushups my limiting factor was my stomach/heart rate. My stomach hurt a decent amount of the time after running or pushups from I'm assuming bracing/heart rate/heat.

[CWGame]

Tuesday, July 7th 2020-

Weight-
Current weight- 204.4 (-.04)
Last weigh in- 204.8
Initial weigh in- 209.6

Eating was crappy this weekend. This is a true morning weight after I pooped multiple times. I definitely need to get my weekend eating under control but progress is progress.

[CWGame]

Monday, July 13th 2020-

Suicides 1:3 walking:jogging, 10 pushups each lap-
2.02 miles
26:34
13:09 AVG/mile
309 cals
12 laps (120 pushups)

Temp range-
103-101


I didnt go again last week cause my leg bones were killing me. Never felt like they fully recovered and even when I started today and took 400mg of ibuprofen I still could feel them at the start. Next diabetes appointment I'm gonna talk to my doc.

So another okay week of eating, then bad on the weekend again... This week my shopping was good for meals, I should only be eating out like once this week. Tomorrows weigh in wont be fun.

[CWGame]

Monday, July 20th 2020-

Jogging-
2.11 miles (1 mile on .11 off 1 mile on)
24:15
11:31 AVG/mile
356 cals burned


After I was done and rested for 10ish minutes I did pushups

Pushups-
120 total reps in as many sets as it takes

Temp range-
98-95°

I jogged on the soccer fields which felt nice on my calves but since it was taller grass my toes were clipping the grass each stride making it harder so it took more effort and longer, but this felt much better on my calf bones. Also felt nice to run two miles with only a little rest inbetween the miles.

I forgot to weigh myself on tuesday of last week and knowing it wouldn't be good I just didnt do it. This week wont be good either but we'll see my weight tomorrow. This is the week where I'm gonna get back on track eating and exercising (hopefully).

[CWGame]

Wednesday, July 22nd 2020-

Weight-
Current weight- 208.4 (+3.6)
Last weigh in- 204.8
Initial weigh in- 209.6

Yikes. This weigh in isnt the most accurate since I haven't pooped yet, but I definitely gained weight. Last two weeks have not been good. Need to start this week fresh and under control.

[CWGame]

Thursday, July 23rd 2020-

Jogging-
1.04 miles
10:37
10:13 AVG/Mile
167 cals burned

45 pushups 1 AMRAP set 5 minutes after jogging

Temp- 91°

The weather felt amazing tonight with a good breeze.

My blood sugar was running low so I stopped at one mile. Running on the grass feels great for my calf bones I could have run yesterday if I wasnt too late to I believe.

[CWGame]

Saturday, August 1st 2020-

Clouds Rest hike-
16.5 miles
9 hours
2k+ cals burned

This was brutal, and especially brutal due to my legs chafing and two large blisters on my feet. Amazing view and great challenging hike though.

[CWGame]

Wednesday, August 12st 2020-

Running-
.89 miles
7:44 mins
8:39 AVG/mile
136 cals

The mile avg is slow but I didnt expect much for my first time doing it in awhile.

I went to take Dex to the soccer fields to throw the ball for him and decided I felt good and needed to get some exercise in. I decided to run a mile and see how fast of a time I'd get. Near the end I really had to poop so I cut it short and went to the bathrooms which for some dumb reason are locked so people cant get in so I had to poop behind the outdoor bathrooms cutting my mile short.

[CWGame]

Tuesday, August 18th 2020-

Current weight- 210.0(+5.2)
Last weigh in- 204.8
Initial weigh in- 209.6

Well back to square one. Stopped caring for a couple weeks and its apparent.

[CWGame]

Tuesday, September 8th 2020-

Flat machine bench-
120x20
160x20
200x20
200x30 (RPE 8)
200x20 (RPE 9)
200x15 (RPE 9.5)
200x17 (RPE 10)


Seated low rows-
80x12
100x12
120x12
120x12 (RPE 8)
120x12 (RPE 9)
120x12 (RPE 10)
110x12 (RPE 9.5)

Machine tricep extensions-
70x12
90x12
100x12 (RPE 8)
100x12 (RPE 9.5)
90x12 (RPE 8.5)
90x12 (RPE 9)

Machine bicep curls-
70x12
80x12 (RPE 9)
70x12 (RPE 9)
70x12 (RPE 10) (cheat reps last half of set)
60x15 (RPE 10) (last 4ish cheat reps)

Gotta try and find sometime to workout even though I'm very very busy. I think trying to find 2 days a week and bare minimum one day a week can work.

[CWGame]

Tuesday, September 15th 2020-


Current weight- 203.8 (-6.2lbs)
Last weigh in- 210.0
Initial weigh in- 209.6

[CWGame]

Thursday, September 24th 2020-

Current weight- 207.8 (+4lbs)
Last weigh in- 203.8
Initial weigh in- 209.6

Not really sure... I took a dump right before this weigh in but also ate some stuff this morning, think as the weeks go on should be more consistent. Also meant to do this Tuesday.

[CWGame]

Monday, September 28th 2020-

Flat machine close grip bench press-
140x20
180x20
200x20
200x20
200x20
200x20
200x20 (RPE 9.5)

Standing cable flys- (1/4 of the weight listed being used also adding both stacks together)

30x12
35x12
35x12
40x12
40x12
40x16 (RPE 10)

Low seated cable rows-
100x12
100x12
110x12
120x12 (left hand grip was giving out)
110x12 (RPE 9)
100x14 (RPE 9.5)

Machine curls-
80x12
70x12 (RPE 9)
60x12 (RPE 9)
60x12 (RPE 8)
60x20 (RPE 10) (last half cheat reps)

Workout was solid. Need to make sure I'm getting in here ATLEAST every monday. Preferably twice a week. I'm getting fatter and weaker, and need to make this a priority.

[CWGame]

Monday, October 5th 2020-

Incline machine bench-
140x20
160x20
180x12 (RPE 7.5ish)
200x12 (RPE 8.5ish)
200x12 (RPE 9)
200x12 (RPE 9.5)
200x12 (RPE 10)


Close grip machine shoulder press-
120x12 (RPE 9.5)
110x12 (RPE 9.5)
100x12 (RPE 10)
90x12 (RPE 8)
90x12 (RPE 9) (Wide grip)

Low seated rows-
90x12
110x12
120x12 (RPE 7.5)
120x12 (RPE 8)
120x12
120x15 (RPE 9.5)

Machine curls-
60x12
70x12 (RPE 8.5)
70x12 (RPE 9)
70x12 (RPE 9)
60x15 (RPE 10) (latter half cheap reps)


Current weight- 201.5 (-6.3lbs)
Last weigh in- 207.8
Initial weigh in- 209.6

I am now using a home scale. Sadly it seems to be pretty dumb and inaccurate, but all weights will be taken naked or just in boxers now so more accurate because my previous weights were taken in all my work clothes.

[Gerardlin]

Back in the gym and feels good! After a week off because of my dislocated shoulder it felt good but I started feeling it a bit during skull crushers (behind head)

Tuesday, June 11th 2013
Chest/triceps
Flat bench:
135x8
185x7
205x5
225x3 (almost 4 but spotter helped)
I'm integrating the power lifting form with a arch feels great it is much harder to cheat and I no longer bounce the bar.

Flat bench db:
60x5
70x5
80x5
90x4
70x8
50x10

Cable flys:
3 sets of 10

Skull crushers (behind head) + CGBP
50x10x10
60x10x10
70x8x8
80x5x5
60x10x10

Dips (body weight)
10
9
9

Tricep pushdown:
42.5x10
47x10
52.5x10

Great workout happy to be back in the gym and be able to push it hard. I'm switching it up to a 4 day a week workout again. Doing chest and triceps twice a week legs and shoulders once and back and biceps once. I decided to do this because this is what I started out with and I liked it the most bench is my favorite exercise and I want to excel in it, by benching only once a week won't be much of a help. I might switch the secondary muscle from triceps to biceps every other week to work them evenly.

Great post!

[CWGame]

Monday, October 19th 2020-

Incline machine press-
100x12
140x20
160x20
170x20
180x20 (RPE 10)
190x16 (RPE 9.5)
200x15 (RPE 9.5)
200x11 (RPE 10)
200x12 (RPE 10)

Cable low seated rows-
100x12
120x12
120x12
120x12 (RPE 8)
120x12 (RPE 8)
120x12 (RPE 8.5)

Machine curls-
60x12 (burned)
70x12 (RPE 9)
60x12 (RPE 9)
50x12 (RPE 9)
50x20 (RPE 10, fast reps)

I hurt my right wrist last week and it hasnt felt any better so can definitely feel it on these when I flex my wrist.

Honestly don't care to be here, but I know to stay healthy and look decent I need to.

[CWGame]

Pause Benching-
* One of the best upper body movements
* Leads to great control especially at heavier weights
* Great muscle development (more tight under tension)
* Strong contraction while pausing
* Not as hard on your body as TnG since using less weight
* Carries over to almost all tricep, chest, shoulder movements (ex:125x8 DB bench)
* No matter what the weight is you should be treating it like its a working set to develop a good motor pattern
* Only ways to get stronger- Get more efficient, get more muscle


Force-
* force is linear, pulls in the direction gravity goes.


Moment-
* Moment is force applied on an axis
* Force applied, multiplied by the distance from the axis.
* Moment is rotational
Moment arm- Distance between the moment and the joint


Flexion-
* Think of this as a leg curl (Hamstring exercise)


Extension-
* Think of this as a leg extension (quad exercise)


External Moment-
* Moment imposed by a load on your musculoskeletal system


Internal Moment-
* Moment imposed by your muscles pulling against your bones


Overcoming the size of the external flexor moment to lift the weight-
* Load itself (Heavier weight)
* Length of moment arm (Longer limbs)


If any of these gets larger, external flexor moment increases.


Producing large enough internal extensor moment-
* Attachment points for muscles
* force which muscles can contract


Attachment points-
* Attachment points play a huge role in lifting
* Longer the muscle insertion point better the force produced
* "Genetics" cannot be changed so worry about other factors to get stronger


Contractile force-
* Increase skill as a bencher (current muscle mass can produce more force)
* More muscle


Bones-


Scapulae- (Shoulder blades)
* Provide attachment points for; traps, rhomboids, delts, rotator cuff muscles, serratus anterior (next to lats below pecs), biceps, and one tricep head.
* Can move 4 ways; elevate (shrugging), depressing (opposite of shrugging), retract (pulling shoulder blades together), protracting (opposite of retracting).
* Upward rotation- elevation, and protraction
* Downward rotation- depression, and retraction


Clavicle- (Bone above pecs)
* Attachment point for some pec fibers (Often called upper chest)
Humerus- (Bone on upper arm)
* Most triceps originate here
* Bicep tendons run through


Radius- (one of two forearm bones on thumb side) (Lateral side)
* Bone bicep inserts on


Ulna- (other forearm bone pinky side) (Medial side)
* knobby part on back of elbow, called olecranon process where triceps attach and pull to extend elbow


Shoulder complex-
* shallow ball and socket joint
* Can cause instability (easier to dislocate)
* Allows for large ROM in all planes
* 8 basic movements- Flexion (front delt raise), extension (pull over), abduction (lateral raise), adduction (lowering lateral raise), horizontal flexion (pec fly), horizontal extension (rear delt fly), internal rotation (turning bicep towards middle of body), external rotation (turning bicep away from middle of body)
* Two major movements when benching at your shoulder are flexion (pull over) and horizontal flexion (pec fly)
* Abduction (tucked/flared elbows), Internal rotation (bringing elbows in)


Elbow-
* Simple joint
* Flexion (Bicep curl)
* Extension (tricep extension)
* In benching you are extending your elbows


Wrist-
* juncture between forearm bone and carpal bones
* Flexion (wrist curl), Extension (opposite of wrist curl), radial deviation (bending towards thumb), ulnar deviation (bending towrad pinky)
* Wider grip make radial deviation may cause pinching or grinding


Muscles-


Pecs-
* Biggest, strongest prime mover in bench
* Main role is horizontal flexion (pec fly)
* Aids in shoulder flexion (front delt raise), extension (pull over), internal rotation (bicep towards body)
* Fibers originating on clavicle "upper chest" can help a lot in shoulder flexion (front delt raise)
* Fibers originating on sternum and ribcage are your "lower pecs" primary horizontal flexion
* All pec fibers insert front of humerus on the laterl lip of the intertubercular groove


Triceps-
* Only elbow extensor
* 3 heads (tri)
* Lateral, and middle head originate on the back of your humerus
* Medial head (long head) originates on the scapula


Anterior deltoids-
* Front shoulder
* Primary shoulder flexor
* Originates on the lateral third of your clavicle and inserts on the side of your humerus


Rotator cuff muscles-
* Four muscles make up the rotator cuff
* Main role is to provide stability for the shoulder
* Helps head of humerus stay in shallow shoulder joint
* Helps abduction (think lateral raise), external rotation (away from body), and internal rotation (towards middle of body) for the shoulder


Lats-
* Primary shoulder extensor
* Plays a role in stability
Forces at Play In the Bench Press-
* 3 major movements to bench
* Flexion at the shoulder (front delt raise movement)
* Horizontal flexion at the shoulder (pec fly movement)
* and extension at the elbow (extending your arm)




Shoulder Flexion-
* Demand on your shoulder is determined by distance between the bar in front of the shoulder joint
* Further in front the harder it gets
* EX: try benching at your stomach


Horizontal Flexion-
* Depends on grip width
* Wider grip greater lateral distance from shoulder to hand (greater horizontal flexion demand)
* Wider grip bench more pec involvement


How to bench-
Setup-
Equipment-
* Make sure bench can grip, slippery bench leads to loss of arch and tightness
* Set hooks to comfortably be able to clear hooks (if using adjustable hooks).
* Make sure bar isn't bent
* Use clips


Body Position-
Scapula-
* Retract scapula (pull back like you are trying to squeeze a pencil
* Helps reduce ROM
* Puts shoulder into a safer position to reduce risk of a rotator cuff injury, or front delt issues.
* Play around with it, you can elevate or depress depending on what feels better for you.
* To better do this use the bar as counter weight to get a tight retraction


Arch-
* Powerlifter or not arching is important
* Should atleast have minimum arch (large arch vs minimum wrong right?)
* Will add to core tightness
* Will slightly reduce ROM
* Will protect range of motion since they aren't lower in the bottom position
* Use bar as counter weight to help setup
* When in position should have retracted scapula (shoulder blades)
* Traps, butt, and feet should all be in contact with bench or floor
* Between eyes and mouth for where bar is positioned


Foot Positioning-
* Feet in front of you slightly out pushing back into your traps (could lead to loss of tightness, slipping) (Good for driving off your traps, good for leg drive)
* Feet under or slightly behind you full foot in contact with the floor wider feet (Could lead to loss of tightness) (Great for leg drive)
* Feet as far back behind you, on your toes. (bad leg drive) (Great for maintaining arch/tightness)


Grip-
* Depends on comfort, and goals.
* Generally Just outside shoulders
* Use gnurling, rings to find proper grip position
* Play around with it
* Wrap thumbs
* Grip the bar as tight as you can (crush the bar)
* Helps muscle irradiation (one muscle contracts hard, easier for nearby muscles to contract hard.)


Unracking-
* If using a spotter have them help a little taking the bar off the hooks, pulling it up hard will pull you out of position (different type of spotting)
* Take deep breathe into stomach (internal abdominal pressure)
* Drive into your traps as hard as you can, butt should be touching bench but all weight should be on your traps.
* pull the bar over, don't push up and come out pull it over the hooks to maintain position
* Make sure wrists are tight and neutral, don't want cocked wrist and the bar behind your elbow
* Unrack bar to lower throat, clavical. Don't rip the bar out over your pecs. (lose tightness)
* At this point everything should be flexed your unflexed muscle will be your weak link


Descent-
* Rip bar in half (Cue) this will add to tightness and flex your lats adding to stability and tightness
* Bend the the bar in half (Cue) will internally rotate elbows contracting triceps
* Study show elite lifters lift bar slower, and more controlled
* You should be controlling the eccentric (down portion) of the lift
* Loss of control will lead to bad bar pathing, positioning, loss of tightness, placement.
* Descent should take about 2-3 seconds
* Keep bar parallel to elbows
* Pull elbows in (shoulder health, more triceps, pausing more efficiently)
* Drive feet as hard into ground as possible


Pausing-
* The bar for most people will be placed at your lower chest (play around see what feels good) (mitigate risk)
* Lats compressing triceps to help cushion bar (Works for muscular people)
* Pause bar on chest don't let sink in, solid pause, lightly resting on chest, maintaining muscle tension. (Can sink-heave, but more advanced for pausing, not teaching)
* Build consistency/motor pattern pause in same place each time.


Ascent-
* Speed, drive the bar as aggressively as possible
* Drive down with your feet, and back towards your traps with the weight
* Drive the bar up and back towards your throat, should lockout above shoulders (this will make you stronger, more shoulders)
* As you are going up start flaring your elbow more to bring the bar back towards your throat. Should be flared at mid point
* Breath should still be held until the top of the rep (tightness)
* No matter what the weight is you should be pressing it as hard as possible (study show, better results instead of slow)
* Immediately after your pause drive back and up. (strongest bar pathing)




Weaknesses-
Off the chest-
* Most likely anterior delt weakness (shoulder flexion at peak off chest)
* Could be poor bar pathing, touching too low
* If you try touching higher and it feels very weak could be pec issue due to longer ROM




Mid Range- (3-4 inches off chest)
* Straight up bar pathing instead of bar going towards your throat/shoulders, should be at upper chest by this point
* Work on pecs or triceps, no longer have stretch reflex and together are near peak horizontal extension and elbow flexion




Lockout-
* elbows need to be flared at this point, and bar above shoulders. elbows should be pointed out not forward






Pain-
Elbow and shoulder pain at the bottom-
* Reduce bench volume by 30-50% until issue gets bigger
* Make sure shoulder blades are retracted
* Make sure you are doing pull movements (shoulders can internally rotate and lead to should pain if not enough upper back work)
* Properly warm up (will go over in mobility unit)
* If you have elbow issues try doing reverse grip bench, if pain goes away chances are its a shoulder issue
* If you have tenderness its probably tendonitis and rest will need to be used to fix it
* eccentric exercises can also help




Wrist pain-
* make sure wrists are neutral, if still persists use wrist wraps
* pain on thumb side, bring grip in some
* wider the grip greater chance of nerve pinch on medial side (pinky)


Butt coming off bench-
* Try new foot positioning
* Push self up towards traps with butt instead of up


Elbow positioning-
* You want the bar to be close to parallel with your elbows, not too far forward or back


Uneven benching-
* first side to lockout is usually weak side, work on single arm work. Single arm raise, fly, press.

[CWGame]

Definitions:
Flexion-
Think of leg curls


Extension-
Think of leg extensions


Force-
Mass x acceleration, force is linear


Moment-
Moment is force applied about an axis, typically calculated in Newton-Meters – the force applied, multiplied by the distance from the axis perpendicular to the direction the force is being applied. While force is linear, moment is rotational.
Example:
Barbell curls-
Multiply force x distance between barbell and elbow.
* Since this moment is exerted downward, which would extend the elbow with the forearm in this position, we’d term this an extensor moment.
* If you wanted to continue curling the bar upward, you’d need to produce a flexor moment
* To get the barbell to move upward you would need to create a flexor moment more than the force x distance between barbell and elbow.


Main muscle groups involved:
Spinal Erectors: (Back muscles)
* There are several different sets of individual muscles that make up this muscle group
* Strength is different in different sections since each muscle only crosses a few vertebrae
* EX: You can have strong thoracic erectors (Upper back), and weak lumbar erectors (Lower back)
Gluteus Maximus: (butt)
The gluteus maximus is your strongest hip extensor.


Hamstring: (back of leg)
Since the hamstring cross both the hip and the knee, they cause both hip extension (which you want when standing up from a squat) and knee flexion (which you don’t want when trying to stand up from a squat).
Strong Hip Extensor


Adductor Magnus: (Hips)
often called the “fourth hamstring” because it originates in the same place. Doesn't cross the knee and doesn't exert a knee flexor moment
Strong hip extensor
Quadriceps: (front of leg)
much like the hamstrings had a longer internal moment arm at the hip than the knee, making them more effective hip extensors than knee flexors


Calves: (back of lower part of leg)
Soleus- originates backside of tibia/fibula, insert achilles tendon (plantar flexor)
Gastrocnemius- Originates bottom of femur, insert achilles tendon (plantar flexor/knee flexor)
Plantar- back of heel


Is squating heavy safe?
* If your form is correct, then yes it is for the most part safe.
* Your spine and knee can handle the compression as long as you are healthy
* When shearing is involved then the lift can become unsafe (side to side movement)
* Squating below parallel is safe compression wise, only unsafe due to unhealthy knees or shearing


Back squat types:


High Bar squat:
. Bar placement-
* Bar is resting on your traps low or high
* Pull shoulder blades back and down (retract scapula)
* Hands as narrow as possible (keeps upper back more tight and stable)
* Elbows pointed down, flare lats
* Wrists neutral
Walkout-
* Make sure hooks are at correct position
* Have your feet directly below the bar when unracking, try to mimic your stance for an easier walkout.
* When unracking the bar, stay completely tight and drive your body into the bar (Make the weight feel lighter)
* Drive your hips forward and feet into the group to get the bar off of the hooks
* Take as little steps as possible (preferably 2-3)
* Stay as close to the hooks as possible without hitting them when you squat, this will save energy.
Low Bar Squat:
Bar placement-
* Bar is sitting across your rear delts
* Pull shoulderblades back and down (retract scapula)
* Hands as narrow as possible (keeps upperback more tight and stable)
* If able try and keep a neutral wrist position to alleviate discomfort
* If very poor mobility use "suicide grip" dont wrap thumbs.
* Elbows pointed down as much as possible without losing your bar position, flare lats


Walkout-
* Make sure hooks are at correct position, high enough where you can comfortably clear it.
* Have your feet directly below the bar when unracking, try to mimic your stance for an easier walkout.
* When unracking the bar, stay completely tight and drive your body into the bar, this will generally make the bar feel lighter.
* Drive your hips forward and feet into the group to get the bar off of the hooks
* Take as little steps as possible (preferably 2-3)
* With low-bar you will have to step a little further back since you will have more forward lean
* Hinge at the hips just enough where the bar is stable on your rear delts
For most people when efficient you will be able to squat 5-10% more with low bar.


Stance-
Comfort-
* Squat with what makes you feel right, everyone is different.
* To find your stance, you can use around 70% of your 1RM to feel it with weight.
* Test driving knees out vs tracking forward


Carryover-
If you do other sports/activities and are trying to get better at that you may want to try to mimic as close to your stance is in that other activity. (ex: as an olympic weight lifter you may want to stay with a more narrow stance as apposed to a wide stance)


Powerlifters-
* For a powerlifter your goal is to squat as much as possible
* Shortest possible distance while still hitting parallel or a little lower
* Reverse where you "bottom out", to get stretch reflex and a little bit of momentum
* Wider stance will allow for a shorter bottom out position


Wider stance advantages-
* Naturally train your abductors more
* Make the lift easier on your back, by making the femur "shorter" since it isn't in a straight plain


Foot angle-
* Wider stance usually has toes pointed further out
* Closer stance usually has toes pointed slightly out
Knees shouldn't track too far over your first two toes (if they do if no pain then you are fine)


Balance-
* Make sure you are secure in your position
* Balance issues, bring toes inward


Bracing- (Spinal extension strength/intra-abdominal pressure)
* Bracing/Tightness is incredibly important to a heavy squat
Spinal extension-
* Is your back strong enough to support the weight throughout the lift
* Everything should be flexed to create a rigid torso
Intra-abdominal pressure-
* Breathe into your stomach and push out your stomach
* Intra-abdominal pressure is higher when you hold your breath and use the valsalva maneuver (like you’re trying to forcefully exhale while closing off your throat so no air gets out).
* Easier with a belt


Creating full body tension-
* 3 points of contact: pinky toe, big toe, and heel weight evenly distributed (helps keep weight over mid foot)
* "screw yourself into the floor" externally rotate your hips (pulling heels together)
* "Spread the earth" push outwards on the ground like you are trying to spread the earth apart
* "Bend the bar" to create even more upperback tightness try to bend the bar and rip it in half


The descent-
Sit down-
* Sit down break at knees and hips simultaneously
* drop butt between heels
* Keeping torso upright
Pros-
* Helps you to reach depth easier
* Longer ROM inturn will result in better day to day training
Cons-
* Hard for poor ankle mobility
* can cause an excess of forward knee travel


Sit back-
* Break at the hips first push butt back
* Act as if you were trying to sit in a chair, torso will incline
* Less ROM by hitting maximum hip extension sooner


Pros-
Limiting depth to parallel will help to move more weight (Less ROM)


Cons-
Less knee flexion, less quad growth


Speed of descent-
* You should go as fast as possible while maintaining complete control of the bar.
* Gets a strong stretch reflex, (when your muscles stretch quickly, they naturally contract with a bit more force for a moment when you reverse the movement)


Depth-
Dependent on your goals-
Powerlifting- You want to cut depth as much as possible while still going parallel
Olympic lifting- You want to get as deep as your mobility will allow to catch the bar at the lowest point
Hypertrophy-Higher ROM more beneficial


Ascent-
* Speed is incredibly important be explosive
* Most peoples sticking points will be midway through the squat
* Going fast straight out of the hole will minimize failing at the sticking point
* Drive traps into bar
* Dig feet into ground
* Chest out
* Drive hips under the bar
* neutral neck


Weakness-
Quads-
* Demand for the quads at highest point at bottom of squat
If hips shooting up out of bottom of squat and turns into good morning, weak quads.


Core-
* Loss of upper back tightness
* If your deadlift is a lot higher than squat probably a bracing issue/weak core 15-20% higher
Work on intra-abdominal pressure


Hip extensors-
If it isn't your quads or core, chances are its your hip extensors
fixes-
SLDL, good mornings, hip thrusters, GHR, hyperextensions

[CWGame]

Conventional deadlift-
* Often known as king of all lifts due to it being the heaviest for most people
* least technical lift
* can be one of the most dangerous lifts
* Lift that your motor pattern is somewhat trained to, picking up stuff all our lives
* Great carry over (goes for all main lifts)
* Programming wise do about 1/2- 2/3 of volume as you would squating (very taxing lift)
* Higher frequency, medium volume training good to get strong motor pattern


Force-
* Linear, pulls in the way gravity does.


Moment-
* Force applied on an axis


Anatomy-
Spine-
* Very important while deadlifting, one of the largest injury risks you will have due to shearing (side to side).




Muscles-


Spinal Erectors: (Back muscles)
* There are several different sets of individual muscles that make up this muscle group
* Strength is different in different sections since each muscle only crosses a few vertebrae
* EX: You can have strong thoracic erectors (Upper back), and weak lumbar erectors (Lower back)


Core:
* All muscles between your neck and hips that help in bracing your torso.


Lats:
* Helps keep spine extended




Gluteus Maximus: (butt):
* The gluteus maximus is your strongest hip extensor.
Hamstrings-
* Hip extensor
Quadriceps-
* Both hip and knee extensor




Demands needed to overcome a deadlift-
* Spinal flexor moment
* Hip flexor moment
* Knee flexor moment
* Grip strength
* Adding weight to the bar increases demands for all of these


Spinal Flexor Moment-
* Longer your torso (more bent over) higher spinal extensions demand
Conventional deadlifters are more limited by back strength than sumo due to torso being further forward


Knee Flexor Moment-
* Knee extension demands are low since your knees cannot track far forward in the deadlift


Hip Flexor Moment-
* Hip extension demands; weight on bar, and how far behind bar hips are
* Further your hips are behind the bar harder the lift is for hip extensors
* Setup may help a bit, but largest is how you are built
* EX: longer femurs or shorter arms will need to incline torso further to grip bar
* Hip extension highest at start of lift (farthest ROM from full extension)


Grip strength-
* Grip bar as tightly as possible, use chalk (increases friction), correct grip type
* If still having grip strength issues can deadlift more, hold deadlift at top, farmers holds/carries.



The Setup and Execution-


Stance Width-
* Do a vertical jump and where you gravitate to/land should be around the area where you want to start.
* Trying to produce most vertical force in deadlift
* Most people are comfortable around hip width, taller/heavier people generally means wider.
* Experiment with toes forward slight turned out.
* Forward = a little more at lockout, slightly out =a little more off the ground
* This could be due to glutes contraction, slightly out makes them "shorter"
* closer a muscle is to full contraction less force it can produce.


Gripping the bar-
Grip width-
* Take the narrowest grip you can without forcing your knees to cave in.
* Wider grip forces you to move the bar further


Grip type-
* Multiple types, will only go over two


Mixed grip- One hand over, one hand under
* Good because it stops the bar from rolling
* May lead to small imbalance between sides
* Grip the bar right above or below your calluses not high in hand or bar will fall down
* Leave arms almost at lockout, do not tense your upper arm (can tear bicep on supinated hand)
* Grip bar as hard as possible (same for all main lifts) especially important in deadlift since bar is pulling down


Hook grip- Double overhand grip wrapping your fingers over your thumb
* PROS-
* Since both hands are pronated, less risk of imbalance and bicep tear
* If fingers are long enough could grip more than mixed grip
* CONS-
* If fingers aren't long enough won't be able to set grip properly
* It's very painful


Breathing-
* Same as all other lifts, create intra-abdominal pressure "breathe into stomach"
* If you need to take a breathe take it at top of rep or at bottom


Setup-


Technique 1: Tense hamstrings pull back tight as you get to bar
* Approach bar, 1-2 inches from shins
* Bend over grab bar, pushing hips back, slight bend in knee, spine flexed (should feel hamstrings tighten)
* Take deep breathe into stomach
* push hips further back, and pull them lower as you extend your spine (hamstrings should feel like they are being "loaded")
* pull chest high, focus eyes on a spot and pull




Technique 2: Start with back tight and compress the spring
* Approach bar, 1-2 inches from shins
* Extend spine, chest high, hinge at hips and bend knees until you can grab the bar
* Take deep breathe into stomach
* Keeping your back tight pull your hips into a lower position
* Focus eyes on spot and pull


Creating tension instead of jerking the bar-
* Need to create enough tension so your form wont break down during the lift
* Pull all the slack out of the bar
* Make sure all muscles are tight throughout the body as much as possible (same as other lifts)




Bar Positioning/Finding Your Balance-
* If your center of pressure shifts too far forward or back it will make your lockout difficult
* Too far back, hard to drive chest and shoulders up
* Too far forward delays getting your hips through
* Takes away focus from diving with as much force as possible
* Some fixes- Make sure bar is in correct spot over mid foot (creates counter balance so you dont fall back)
* Get setup, and break bar an inch off the floor hold there for 1-2 seconds. If moving too much one way make adjustments
* If weight is on heels raise hips/bend knees more
* If weight is on ball of foot/toes rock back a little raise hips slightly and extend knees more to position it close to you
* If you lose balance midway through or top of lift put 2.5lbs under your mid foot so you are forced to keep weight there
* If you feel more pressure on the lips of the weight you know what your adjustment needs to be
* Do pause deadlifts once 1-2 inches off the ground and once at knee, make adjustments there


Bar pathing-
* should be mostly vertical and pathing over your mid foot/ close to body throughout the lift
* Should have some scraping on shins
* Keep neck neutral throughout lift




Shin angle-
* Shins should be as vertical and possible while still being comfortable


Hip height-
* Hip height is decided by body proportions
* Short torso/Short arms medium hips, high forward lean
* Long torso/Short arms lower hips, medium forward lean
* Short torso/ Long arms higher hips, low forward lean
* Long torso/ Long arms medium hips, low forward lean


Lifting the bar-
* Should be focused on what your body is doing instead of the bar to stay tight
* Chest up will help keep spine stiff throughout lift
* Squeeze glutes to get hips through
* Think about driving the floor away instead of picking the bar up to help hips extend without spine flexing
* Shoulders back and hips forward throughout the lift will help stay tight
* Lift as aggressively as possible, a slow lift will often lead to a failure when near 1RM
* Keep a neutral spine throughout lift (more advanced techniques dont have to)
* Deadstop every rep to mimic 1RM. Especially if you lift sumo (weak off ground)


Locking out-
* Spine, hips, and knees need to be straight don't hyper extend.


Lowering under control-
* Eccentric lifts (lowering it) are still part of the lift and can help with hypertrophy
* Keeps you safe, instead of losing tightness on the way down
* Can damage the equipment by dropping it/get red lighted
* Also prepares body for next rep, still tight
* Lower it as you lifted it




Diagnosing weaknesses for the conventional deadlift-
* This section is assuming that your form is fine.
* Since the conventional deadlift is mainly a posterior chain lift quad weakness won't be an issue
* peak knee extension demands were 5-6x harder during the squat than deadlift
* Most people fail the lift at mid shin to knee level if this is happen you probably just aren't strong enough
* Rounded lower back while setting up get hips further away from the bar


Missing at the floor-
* Weight could be way too heavy/too big of a jump in weight
* Hips or spinal extensors weakness?
* Do eccentric only lift with 85-105% of 1RM from hooks
* Try keeping spine extended as #1 priority
* If spine starts flexing anywhere throughout rep, probably limited by back strength and vice versa for hips
* Limited by back strength do heavy BB hyper extensions / BOR
* Limited by hip strength do SLDL, hip thrusters, good mornings
* If you couldn't control the eccentric work on eccentric portion for a couple weeks to months
* If all is fine, you probably aren't strong enough


Missing at lockout-
* Can get hips fully extended by can't get fine extended (rounded back)
* Since you are more upright at the top of the lift demand on spinal erectors are less of an issue
* Best exercise for weak spinal erectors is front squats
* Can get spine extended but cant extend hips
* Even though hip extension demands decrease when bar is closer the power drops off as it gets closer
* to fix this issue do hip thrusters


Mobility issues-
* If you can't get setup without a neutral spine do progressive ROM
* Start at a higher point (use plates, or blocks, etc)
* each session work your way up to a higher ROM
* Do pause SLDL
* Eccentric exercises are great for mobility


Equipment-
* Lift in flats, wrestling shoes, barefoot
* use chalk to create friction
* straps if no chalk or weak grip strength so deadlift strength isn't limited (work on grip strength too)
* Belt to create intra-abdominal pressure

[CWGame]

Friday, January 22nd 2021- (workout #1)

31:04 minutes
2.66 miles
11:41 AVG/Mile
444 cals burned


Since I haven't been able to consistently find time to workout I'm now doing it on my lunch break at school.
I was seriously gotten fatter and it needs to end here.

[CWGame]

Monday, January 25th 2021- (workout #2)

28:56 minutes
2.39 miles
12:05 AVG/mile
386 cals burned

This was in really wet conditions when it was raining too, but no excuses I need to make the time to get healthy. I probably weigh 210-212 but don't have a scale since I was displaced from my home due to a burst pipe.

[CWGame]

Wednesday, January 27th 2021- (Workout #3)

18:32 minutes
1.51 miles
12:18 AVG mile
241 cals burned

80 total pushups when I stopped to walk. Something like 20-20-20-11-2-3-4

I like doing this more than only a run for a couple reasons. It helps to retain muscle, and also relieves some of the stress for my calf bones that I always deal with when I get back into running. This felt good though without any calf bone pain. My diet is slowly getting better but still need to eat less.

Also I had less time for this workout so I got in what I could and am happy with it.

[CWGame]

Monday, February 1st 2021- (Workout #4)

30:30 minutes
2.21 miles
13.49 AVG/Mile
316 cals

100 total pushups

30-25-20-15-10

[CWGame]

Monday, February 8th 2021- (Workout #5)

25:14 minutes
1.84 miles
13:43 AVG/Mile
267 cals burned

105 total pushups-
30-30-20-15-10

Was more like 26 minutes cause I stopped it before my last set of pushups

[CWGame]

Wednesday, February 10th 2021- (Workout #6)

22:39 minutes
1.66 miles
13:40 AVG/Mile
242 cals burned

100 total pushups-
30-25-25-20

[CWGame]

Wednesday, February 24th 2021-

Bursera Peak hike- (Hiking workout #1)

1:36:13 time
3.31 miles
466 elevation gained
442 cals burned

Really peaceful night hike. I didn't pause it at all, even when we had a little fun rest at the top (:

[CWGame]

Sunday, February 28th 2021-

Pyramid trail (first high point)- (Pyramid trail hike #1)

One way time-
55:21 minutes
2.3

Round trip-
1:35:34 hours
4.56 miles
828 elevation gained
523 cals burned

This was pretty fun. This was my first time and I tried to get a decent pace, but also took a 15ish minute break to give my dog water before I got to the top. It's awesome that I can just spend two minutes jogging to the trail head from my house, multiple great hikes. Able to jog them for the flat part, and hike for the steep switchbacks.

[CWGame]

Wednesday, March 10th 2021- (Workout #7)


34:28 minutes
2.27 miles
15:10 AVG/Mile
277 cals burned

105 total pushups-
25-25-15-15-10-7-8

I ate really badly out of the vending machine at school today. Had 4 candy bars... So I had to have some sort of punishment.

[CWGame]

Tuesday, May 18th 2021-

Heavy bag training--
13 rounds
1:10 minute rounds
30 seconds rest

First round is a warm up, when I get wiped out I switch to pushups and crunches for a round and shadow boxing. All other rounds are good cardio with working on combos.

I've sort of gotten back into working out again. Over the last 3-4 weeks I've averaged about 2 workouts a week with heavy bag training slowly making the workouts harder. My schedule is still stupidly busy so if I can get to 3-4 good workouts a week I'd be pretty happy.

BW- 211 (at night and haven't pooped)
https://imgur.com/a/j4Lq03W