If anyone wants to screw around with this spreadsheet go for it.
Its just stronglifts 5x5 with a 10% allowance, since even noobs have shytty days. Progression is measured through a mean rather than just a total.
The spreadsheet probably has some errors but whatever lol. Deadlift looks weird at first but when you input your weight lifted it works out fine
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08-20-2014, 02:10 PM #1261ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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08-20-2014, 03:13 PM #1262
Looking for a way to do GHR's, but my gym doesn't have the machine. This video outlines some great ways to do it anyway:
SF Bay Area Crew
Game Developer Crew
Nut Misc Crew
Actually Enjoys Clubbing Crew
Play MY MMORPG: Marvel Heroes. http://www.marvelheroes.com/
IG: DAaaMan64
"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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08-20-2014, 08:02 PM #1263
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08-20-2014, 08:10 PM #1264
Thanks for the vote of confidence! Neck feels fine so far, I'm just keeping head up because l the "so you think you can squat" series believes it better locks the bar and because your body follows where you look. Which is lulzy because it contradicts plenty of other reasonable logic I've heard from others suggesting otherwise. So it leads to "do what works for you"
Hopefully this leads to less spinning wheels and better squats. I'm changing programs, so most of my assistance work reflects the things my squat needs.SF Bay Area Crew
Game Developer Crew
Nut Misc Crew
Actually Enjoys Clubbing Crew
Play MY MMORPG: Marvel Heroes. http://www.marvelheroes.com/
IG: DAaaMan64
"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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08-20-2014, 08:36 PM #1265
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08-21-2014, 10:55 AM #1266
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08-21-2014, 11:15 AM #1267
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08-21-2014, 12:18 PM #1268
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08-21-2014, 05:41 PM #1269
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08-22-2014, 11:18 AM #1270
^^^ I have the reverse situation. I'm very comfortable with conventional so when I mess around with sumo I feel like i'm not using enough hip power on the lockout
ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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08-22-2014, 01:05 PM #1271
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08-22-2014, 01:07 PM #1272
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08-22-2014, 02:58 PM #1273
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08-22-2014, 03:06 PM #1274
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08-22-2014, 03:08 PM #1275
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08-22-2014, 03:13 PM #1276
Had this problem. Have two solutions for you:
1. Use 4 total clamps, on both sides of the weight you put on. Move the inside clamps away from the BB guards as far as you like.
2. Put smaller plates on the inside of the weight:
obviously subtract the smaller plates from your target weight for the set.Last edited by DAaaMan64; 08-22-2014 at 03:42 PM.
SF Bay Area Crew
Game Developer Crew
Nut Misc Crew
Actually Enjoys Clubbing Crew
Play MY MMORPG: Marvel Heroes. http://www.marvelheroes.com/
IG: DAaaMan64
"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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08-22-2014, 03:14 PM #1277
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08-22-2014, 10:14 PM #1278
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08-23-2014, 08:27 AM #1279
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08-23-2014, 08:40 AM #1280
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08-23-2014, 09:07 AM #1281
- Join Date: Jan 2014
- Location: United States
- Age: 35
- Posts: 4,601
- Rep Power: 13259
So my deadlift form sucks. I can only deadlift as much as I squat (and yes, I squat to full depth, you can check my longer videos with commentary in my log for proof). My cues are to push the floor away from me at the start of the lift and then drive my hips through. Here's a quick video from yesterday:
My log:
http://forum.bodybuilding.com/showthread.php?t=166030441
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08-23-2014, 09:53 AM #1282
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08-23-2014, 10:24 AM #1283
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08-23-2014, 11:29 AM #1284
One thing that stands out to me is that every time you drop your hips your elbows bend right before you make the pull. Turn those elbows inward just a bit and keep them locked out.
Some people like the cue of pushing the floor away but it never clicked with me. I just think of trying to dig my heels hardig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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08-23-2014, 01:06 PM #1285
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55891
You don't have to drop is but just don't try to control it so much
@un your first move is raising the hips which pushes your shoulders over the bar. Your bar path is straight up and down. Pull the bar into your legs to start the movement then fire your hips forward not upPL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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08-23-2014, 03:36 PM #1286
@un In addition to what psycho said, you should follow the same path up as you do down. More people are injured on the eccentric portion of the lift than the concentric. If you watch your video, when you lower the weight, you initially load the hips but you get to a point where your hips run out of room and you round out the low back to let the weight down. That's the point where you need to give back that slight knee bend you started with, keep a neutral spine, and set the weight down. Then you're already set for the next rep.
Like success, failure is many things to many people. With a positive mental attitude, failure is a learning experience, a rung on the ladder, a plateau at which to get your thoughts in order and prepare to try again. - W. Clement Stone
BTK: It's Mind Over Matter
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08-24-2014, 08:13 AM #1287
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08-24-2014, 08:19 AM #1288
Your arms and legs pretty long, so a proper starting position is going to feel pretty retarded and IMO that's a good queue.
Last edited by DAaaMan64; 08-24-2014 at 08:25 AM.
SF Bay Area Crew
Game Developer Crew
Nut Misc Crew
Actually Enjoys Clubbing Crew
Play MY MMORPG: Marvel Heroes. http://www.marvelheroes.com/
IG: DAaaMan64
"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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08-24-2014, 01:56 PM #1289
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08-24-2014, 02:14 PM #1290
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