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  1. #1861
    No Longer Look Like This InItForFitness's Avatar
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    Originally Posted by SuffolkPunch View Post
    Today was a bit of a landmark for me as I am now using 4 plates in training:

    Deadlift: 3 x 3 x 180kg

    Other notables:
    Military press: 70kg: 3, 3, 3, 4 -- red plates FTW
    Bench press: 100kg: 3, 3, 3, 4
    Weighted pullup: 27.5kg: 3, 3, 3, 5
    Strong work brotha.

    Waiting until 4 plates is easy rep work on DL for me






    Originally Posted by themonkay View Post
    @casey
    any tips w/ ohp? You make it look ridiculously easy lol
    Uhm...never really thought about it I guess haha
    I'll just re-iterate what I told my GF at her first press session yesterday.


    Start strong from the second you get into the lift.
    Use your legs to help drive the bar out of the rack, take a step back, then reset your position with a solid stance (I like going just outside of shoulder width for additional stability).
    Before even starting the motion, tighten your core and really pull your back in and chest up to maintain posture.
    Drive through your legs and just press that chit into the air.


    Not sure how much this will help, but it's really about as "technical" as I get.
    It's not really a movement I've thought much about my set up in, I kind of just get under the bar and lift.



    Additional Note

    Focus on this more than anything...
    Start strong from the second you get into the lift.

    It seems like I always have more strength during a lift just by doing something as simple as starting strong just taking the bar out.
    Whether it's unracking for Squats, Press, or initial lift off during a Bench.

    I tell myself every set before even touching the bar. 'Strong lift off...', and do it.
    It gives me a little confidence boost, and that feeling of "You got this chit..." when I'm going into my sets.
    �USMC (2009-2013) �

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  2. #1862
    100% Delirious themonkay's Avatar
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    ^^^ That's good stuff. Sometimes hearing/reading something you already know is still great advice lol. Yah, I definitely need to focus more on driving through my legs lol

    Yah definitely agree with you on starting strong. Almost all noobs who i see post their form check video could greatly improve their lift by just grabbing the bar and doing the dam thing. You can almost see them thinking during the lift (at no fault of their own) and it really ends up being no wonder why their lifts seem so awkward looking.
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  3. #1863
    F00D BR4H ErikTheElectric's Avatar
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    Originally Posted by themonkay View Post
    @casey
    any tips w/ ohp? You make it look ridiculously easy lol

    I always found that squeezing my glutes throughout the movement helped me tremendously. (srs)
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  4. #1864
    F00D BR4H ErikTheElectric's Avatar
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    Quick session tonight after my 65 miler today...



    Found the BEST sweet spot for DB incline rows. ended up putting the bench on the lowest setting and it made the BIGGEST difference.

    Incline DB rows - 35s

    Seated Hammer Curls
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  5. #1865
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by Siobahn View Post
    It is an other story when we are talking about professional lifters, I don't think beginners should use the advantages of upper back rounding, or even could use it properly. Correct me if I'm wrong.
    Strong timely response from me.

    I didn't they should, and unstrong didn't really round at the upper back. I'm just saying that all the technical cues we're all conditioned to think is "right" is actually stuff that depends on the circumstance. And I'd never tell a beginner to use it because they have zero kinaesthetic awareness. I think it's ultimately about finding what suits the lifter. You can suggest things, which I think were all valid above, but sometimes it makes people worse deadlifters. If I thought unstrong was lifting precariously, I would say it. I'm sure Erick would, too.
    Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.
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  6. #1866
    100% Delirious themonkay's Avatar
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    Can confirm. Tried to "fix" my high hip deadlift 4 months ago, my sciatica still hates me for it.
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  7. #1867
    100% Delirious themonkay's Avatar
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    gonna smolov jr my bench

    someone tell me i'm being retarded
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  8. #1868
    lagging quads connorpat1995's Avatar
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    gonna smolov Jr my curls

    someone tell me I'm brilliant
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    nothing but the basics
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  9. #1869
    100% Delirious themonkay's Avatar
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    Originally Posted by connorpat1995 View Post
    gonna smolov Jr my curls

    someone tell me I'm brilliant
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  10. #1870
    Registered User Siobahn's Avatar
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    ^^ natty
    *MMDELAD crew*

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    Bulking!
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  11. #1871
    No Longer Look Like This InItForFitness's Avatar
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    Gonna Smolov Jr my sex life...
    ...the only one I want telling me anything is my workout partner.
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  12. #1872
    No Longer Look Like This InItForFitness's Avatar
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    �USMC (2009-2013) �

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  13. #1873
    F00D BR4H ErikTheElectric's Avatar
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    First day of flat bench in months, another movement I've shied away from due to strength loss. 185 felt pretty heavy today, felt like the spotter took control. (again, even though I stated for him to let me have it).


    185 for 5 sets of 5 completely fried me though.


    flat bench 5x5 - 185lbs
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  14. #1874
    F00D BR4H ErikTheElectric's Avatar
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    Videos
    Squats from today.. This was probably the best squat day I've had in months. Zero pain, 100% focused, in the zone. Felt unstoppable. 245 x 5 for 5 sets was enough for me today, was drenched in sweat after set 3. Really liking this 5x5 setup I have young so far.. I'll take +20 lbs in a week for sure! (Considering 225 x 5 LAST week felt "heavy" I was EXTREMELY proud of today..)

    Last warmup set @ 225 x 5

    2nd working set - 245 x 5

    3rd working set - 245 x 5 (side)
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  15. #1875
    Registered User brady3superbwl's Avatar
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    285lbs 1rm on deadlift today
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  16. #1876
    REMAIN INDOORS SuffolkPunch's Avatar
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    Heard in the gym yesterday:
    Bro1: Your legs will just tend to get bigger as your upper body grows won't they?
    Bro2: Yeah.

    If they looked over at me, they probably wondered what I was grinning about...
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  17. #1877
    Munchin leaves since 87 StrikingMoose's Avatar
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    Originally Posted by brady3superbwl View Post
    285lbs 1rm on deadlift today
    I read that as you did a 285lb one arm deadlift.

    Was major wtf'd.

    Congrats brah, deadlift quickly becoming my favorite exercise even though my form sucks chit. Nothing manlier than a good deadlift
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  18. #1878
    Registered User brady3superbwl's Avatar
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    Originally Posted by StrikingMoose View Post
    I read that as you did a 285lb one arm deadlift.

    Was major wtf'd.

    Congrats brah, deadlift quickly becoming my favorite exercise even though my form sucks chit. Nothing manlier than a good deadlift
    I wish lol. Thanks! Indeed deadlifts are the epitome of manliness.
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  19. #1879
    No Longer Look Like This InItForFitness's Avatar
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    ** REPOST **
    Not sure what the hell happened with the other post, but nothing is showing up for me so reposting.


    5/3/1 : Cycle 1 - Week 2 : ALL LIFTS

    Press - 155 x 3
    Deadlift - 350 x 3(+2)
    Bench - 255 x 3(+2)
    Squat - 275 x 3(+3)


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  20. #1880
    F00D BR4H ErikTheElectric's Avatar
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    Originally Posted by SuffolkPunch View Post
    Heard in the gym yesterday:
    Bro1: Your legs will just tend to get bigger as your upper body grows won't they?
    Bro2: Yeah.

    If they looked over at me, they probably wondered what I was grinning about...

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  22. #1882
    100% Delirious themonkay's Avatar
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    245*6+fail+1

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    Originally Posted by StrikingMoose View Post
    I read that as you did a 285lb one arm deadlift.

    Was major wtf'd.

    Congrats brah, deadlift quickly becoming my favorite exercise even though my form sucks chit. Nothing manlier than a good deadlift


    A few weeks ago I watched someone deadlift 2 plates with one hand ... if I were to guess, he's probably around 5'8 180lbs

    Have to take a month or so off deadlifts and all lower body (as mentioned in the Pug thread)... going to be tough. I was on such a roll the past month or two, pulling way more than I thought I was capable of.

    I'm officially on a bro split... leg day not even once. Putting my manliness on hold.
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  24. #1884
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    Originally Posted by themonkay View Post
    245*6+fail+1
    looks like your heels are coming up even on the initial reps, do you always squat with your knees pointed forward like that?
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    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by themonkay View Post
    gonna smolov jr my bench

    someone tell me i'm being retarded
    Depends on yo bench, but, in the great words of the millennial degenerates, "#YOLO."
    Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.
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    100% Delirious themonkay's Avatar
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    Originally Posted by connorpat1995 View Post
    looks like your heels are coming up even on the initial reps, do you always squat with your knees pointed forward like that?
    Yah noticed the heel thing too. Not sure if its because of the shoes but i was specifically working on that yesterday (video is from monday). I don't think much about my knees tbh, i just know my stance varies from shoulder width to narrow depending how my hips are feeling.

    Originally Posted by PerpetualMotion View Post
    Depends on yo bench, but, in the great words of the millennial degenerates, "#YOLO."
    Conservative 1rm guess is like 215. I was planning to bench 4x a week regardless on my next cycle of my own "program". Figured I've heard enough good things about smolov jr for bench but i'll see.

    lol'd at millennial degenerates
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  28. #1888
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by themonkay View Post
    245*6+fail+1
    The weirdest thing I think about that failure is how quickly you think you failed the lift. You like barely start the concentric. Did it just start off wrong?
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  29. #1889
    100% Delirious themonkay's Avatar
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    Originally Posted by DAaaMan64 View Post
    The weirdest thing I think about that failure is how quickly you think you failed the lift. You like barely start the concentric. Did it just start off wrong?
    Honestly I never had a chance to think in that "failed" rep. I was extremely tired as it was my 3rd ramping set of 7, head was throbbing from a headache earlier, and I just felt like I had no power loaded on the bottom. I started to go up and my back, glutes, and legs just felt dull and I almost got forced to sit back down lol
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  30. #1890
    lagging quads connorpat1995's Avatar
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    Originally Posted by themonkay View Post
    Yah noticed the heel thing too. Not sure if its because of the shoes but i was specifically working on that yesterday (video is from monday). I don't think much about my knees tbh, i just know my stance varies from shoulder width to narrow depending how my hips are feeling.
    Your knees are pointed super far forward and don't seem to be in line with your toes. Unless you have some mad calf flexibility that position will force your upper body forward to hit depth.
    If your hips aren't lber enough to push your knees out more do some stretching beforehand
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