1911 Beta

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Pulled a couple singles the other day and tried to get my hips a bit higher. It's apparent that my hips are still rising a little bit, but not nearly as much as before. Some queues on starting position would be really helpful. I tried using Dave Tate's advice which is line the bar up with your quads, but I feel like I'm coming over the front of the bar which forces my back to round.

Man this is tough...I mean, Corey raises a good point by explaining that they have jules, but they ALSO have Pat, so that kind of cancels out the goodness that jules brings...

THIS IS SO DIFFICULT.

Although you both lost week 1 to teams you should have beaten, so...

WHOA WHOA WHOA. i got mr. kirk to join weeks ago. back off corey. besides, why would you leave, alex? dont you want a title this season?

come decorate it you beautiful son of a bitch. pm jared he'll give you the join pw since I have no clue what it is

alex kirk wrote:Hipdrive/10

JaGGoNdd wrote:I'd show off my calves but it would just leave Alex Jerkland in the dust and frankly, I just don't like leaving that beautiful man in the dust at all. <3 Alexander come back to the internet to play 7th man for thunder (me, scrimfield, Jared, Hudson, Bryan and Patricia Cosenza)

Woulddecorateroster/10

(No desktop = no DoD D:)

hey ive been playing with a shitty laptop for 4 years now....sigh

IKkG7gbbyYE

opinion?

and thanks for the feedback. i'll try it this week on my deadlift day. i'm a little bit confused about the hip drive part though. anyone have a video?

Hipdrive/10

JaGGoNdd wrote:I'd show off my calves but it would just leave Alex Jerkland in the dust and frankly, I just don't like leaving that beautiful man in the dust at all. <3 Alexander come back to the internet to play 7th man for thunder (me, scrimfield, Jared, Hudson, Bryan and Patricia Cosenza)

Woulddecorateroster/10

(No desktop = no DoD D:)

These lifts are all about hip drive, there shouldn't be any arch or bow in your back. Focus on keeping your hips as high as you can while at the same time looking straight forward. That will keep your hips engaged without arching your back. If you are looking down at the bar, you prevent your hips from engaging at the proper angle (which is the whole point of these kinds of lifts). That means that you're using your shoulders and arm muscles too much at the top of your lift. It also helps if you make sure your feet are set close enough underneath the bar, it feels awkward at first, but it helps with hip drive once you develop the stabilization.

I'd show off my calves but it would just leave Alex Jerkland in the dust and frankly, I just don't like leaving that beautiful man in the dust at all. <3 Alexander come back to the internet to play 7th man for thunder (me, scrimfield, Jared, Hudson, Bryan and Patricia Cosenza)

Only watched the first two reps, but your setup and pull are off. Your shoulders should be rising at the same rate as your hips when you pull the bar off the ground. Start with your hips higher, you're starting with them too low and your body is naturally getting them up before you get separation from the ground, so they end up where they should have been starting. The problem is that you're putting everything in motion before you move the weight instead of being in the right starting position and being able to fire at full force. You can see some lumbar flexion as the bar starts moving upward, probably because your hips are already in motion while your upper body rotates around that pivot instead of having everything firing and staying locked as a good platform for your shoulder blades to transmit force to your arms and the bar.

Try setting up with your hips higher and shoulders further forward (5-10 degree angle between your arms and a line perpendicular to the floor), I bet you'll see improvement.

BSFhmc3aI_o

form breaks down towards the end

i like to necro threads

smr = foam rolling (self myofascial release)

SMR?

I foam roll and will do the "third world squat" as a warmup (prior to warm up sets). A friend told me my problem also arises from having strong abs which tightens up my hips. Whether or not that is true.. I don't know.

I just squatted 235. I took a few weeks off because I popped my ankle. Definitely a different feeling getting under that kind of weight.

stile wrote:I've been experimenting with the hook grip on deadlifts. It hurts like a bitch, but there is no slip at all. I did notice that my hips were rising first. I think I need to create more tension before the pull.

As for my squats I think the majority of my problems just stem from poor flexibility. My hamstrings are ridiculously tight (I was told they were small genetically). I foam roll and stretch everytime before I lift.. but I may have to do it longer.

Are you doing mobility work in addition to the SMR? I think the 3rd world squat is a pretty common starting point/standard for those who are training their squat. http://www.t-nation.com/readArticle.do?id=1856085

I've been experimenting with the hook grip on deadlifts. It hurts like a bitch, but there is no slip at all. I did notice that my hips were rising first. I think I need to create more tension before the pull.

As for my squats I think the majority of my problems just stem from poor flexibility. My hamstrings are ridiculously tight (I was told they were small genetically). I foam roll and stretch everytime before I lift.. but I may have to do it longer.

I generally don't post anything meaningful in these threads, but I did watch your deadlift video, form is good.

I found a video a while back that barney's down how to properly setup for a deadlift, theres thousands of them out there, but this one was most helpful in my case. I'll try and track it down for you.

Basically,

bar over the middle of your foot.
Bend over and grab the bar.
Bend your knees until your shins touch the bar
Lift your chest and pull your shoulders back (this will straighten out your back)
Lift.

Deadlift looks mostly solid. You can see your hips coming up first, very slightly, at the start of your pull. Either start with your hips higher, or make sure you're pushing your chest out. If you're having grip issues, make sure you're gripping with your fingers and not trying to squeeze the bar in your palm (http://www.youtube.com/watch?v=bTqNSgCmM2s). Either way, your shoulders should rise at the same rate as your hips until the bar hits your kneecap area, then lockout with full glute contraction.

On the squats, I don't have good correction advice because I'm not very familiar with high-bar form, but you're getting kind of a lot of buttwink. This leads to you also getting some hyperextension in your lower back as you correct it coming out of the hole. Also, it looks like your weight comes forward as you try to fire up out of the hole, which is less than optimal. Overall, it looks good, but I think you want to focus on staying tight and keeping your core in extension and not sacrificing that for depth. Hip and ankle mobility training (e.g. 3rd world squats) will get you better depth without sacrificing form.

im not an expert on deadlifts. didnt even watch that vid. but nice form on the squats and pretty good depth as well. even though that's a little light, the barbell weight to body weight to depth to form ratio is pretty impressive so GJDM you are doin it right.

cZhYjcLgZAA

-qz-sreDA1Y

sickening.

scorch- wrote:

wintehs wrote:Why does that thing seem like a horrible idea?

Because it is?

You obviously just don't understand the benefits of an oscillatory action.

wintehs wrote:Why does that thing seem like a horrible idea?

Because it is?

Why does that thing seem like a horrible idea?

Get that real good tsunami workout.

PFBcOrZe6IE

seanality wrote:ESCqT07y9nk

I can't watch this right now, but the title suggests that these bodybuilders have been paid off.

ESCqT07y9nk

ryan's abs make anybody wet

stile wrote:big pet peeve right now is people not going below parallel. Some don't even make it to parallel. blows my mind.

Of the people I see "squatting" at my gym, like 5% or less actually hit parallel. Even guys who are clearly much stronger than me throw on so much weight that they can't hit parallel or below. They probably were taught how to squat by high school football coaches who didn't know shit, learned that they could "squat" 300 or 400 lbs or something and just kept doing it that way.

how many grams of fish oil a day? I was taking 3 but cut down to 2.

big pet peeve right now is people not going below parallel. Some don't even make it to parallel. blows my mind.

i was kidding btw


i actually only do abs. every day.

as alex and dan have stated, your body adapts to what you are doing to it and once you condition it to handle heavy squats 3-4 times a week at 5x5, and eat/sleep enough to recover, you are fine. i definitely wouldnt suggest doing very high volume on squats 3-4x a week... the 5x5 heavier weight and lower volume is much better for it.

I had to post this for you Andrew my friend

alex kirk wrote:overtraining is just a state of mind.

lol this. A deload every 8-10 weeks is good though.

scorch- wrote:Some training programs (based on the Bulgarian method) call for 10+ sessions a week, with every session including the primary lifts the athlete is focused on improving. Granted, 90% 5RM on someone doing 10 sessions a week is going to be lower than 90% 5RM for someone doing the same lift every 48 hours, at least when you start the program. It's supposed to be better for those who are prone to tendonitis because it doesn't give your muscles a chance to fully recover, so your tendons aren't dealing with maximal stresses nearly as often (tendons apparently recover more slowly than muscles). But, I guess it's kind of a different beast.

My point though... people talk about overtraining a lot. You're probably not overtraining, even if you're lifting twice a day, 6 days a week. There are some specific symptoms of overtraining which don't include not being able to lift as much weight as you could if you lifted less often. I'm sure you know this stuff, but a lot of people here probably don't.

Totally non-comprehensive Wiki article on the topic

People don't give the nervous system and its ability to adapt enough credit. For 95% of cases, overtraining is just a state of mind.

alex kirk wrote:Honestly there are natural, advanced lifters can do heavy squats two days in a row if they want.

Some training programs (based on the Bulgarian method) call for 10+ sessions a week, with every session including the primary lifts the athlete is focused on improving. Granted, 90% 5RM on someone doing 10 sessions a week is going to be lower than 90% 5RM for someone doing the same lift every 48 hours, at least when you start the program. It's supposed to be better for those who are prone to tendonitis because it doesn't give your muscles a chance to fully recover, so your tendons aren't dealing with maximal stresses nearly as often (tendons apparently recover more slowly than muscles). But, I guess it's kind of a different beast.

My point though... people talk about overtraining a lot. You're probably not overtraining, even if you're lifting twice a day, 6 days a week. There are some specific symptoms of overtraining which don't include not being able to lift as much weight as you could if you lifted less often. I'm sure you know this stuff, but a lot of people here probably don't.

Totally non-comprehensive Wiki article on the topic

ryanemo wrote:in all honesty when i work out i just like to do full body circuits, or ladder circuits. love em. i've got a few other workouts i do to change things up when i want but those are my go-to

It must be tough feeling like you're a female born into a male's body, huh?

It's cute watching you all talk.

ao_ wrote:Too bad squats and deadlifts don't get you girls. I'll stick with my four day split of:
1. chest (Barbell, heavy)/tri's
2. bi's/tri's
3. chest (Dumbbells)/abs (up to 500 crunches)
4. chest (Dumbbells, heavy and bar) and forearms

Too bad chest doesn't get you girls.

Day 1: bis/tris
Day 2: abs
Day 3: bis/tris
Day 4: abs
Day 5: bis/tris
Day 6: cardio
Day 7: rest

ao_ wrote:Joey, how long are you running this program for?? When I look at squatting 5x5 three times a week, I can't imagine you are giving yourself and adequate recovery time??? I guess as you said, if you are keeping proper form and your body isn't aching then no big deal... I just find that after a few weeks of that kind of training my body can't take it. I typically like to cycle between a couple weeks at 5x5, then i focus on 3x10 as well...

I have been wondering about taking whey protein also. My mother is a huge advocate against taking it, as she has been reading many articles on the age old argument of your kidney's and the stress they go through to digest whey. As you also stated, I am not sure how much I buy into the whole 'your workout is ruined if you don't take protein within the thirty minute to an hour window.'

If there is anything that I would still like to figure out, it is the equation of how much protein and calories I should be consuming in a day to actually build lean mass. I read anywhere between 1-2 gram protein per pound and it is dependent on body type, but i find getting the allotted 30-40 grams per meal becomes tedious.

Plenty of rest for a natural. Protein synthesis peaks 24-48 hours after a workout, so you're good to go. If you're taking steroids, then your protein synthesis levels will be elevated for days on end, which is why those taking steroids only work one muscle group per day, and that does NOT work for natural lifters. Honestly there are natural, advanced lifters can do heavy squats two days in a row if they want. There are a few guys I know who compete and do that.

Nothing wrong with whey protein. It's amino acid profile is superb. Go for it if you want, or don't, no bearing on body composition. And as Joey said meal timing does not matter.

Don't overthink this one, bro. Protein is less of a requirement for bulking because you're on that calorie surplus time, so get around 1g per pound lean body mass, couple that with a 10-20% calorie surplus, and you're good to go. Do NOT worry about how much protein you eat in a meal. You can eat 10g in a meal or 100g; it truly does not matter. But if you're trying to gain mass, you need the caloric surplus.

in all honesty when i work out i just like to do full body circuits, or ladder circuits. love em. i've got a few other workouts i do to change things up when i want but those are my go-to

Yeah maybe we should talk about how funny Family Guy is.

too many tryhards, cannot handle

Joey, how long are you running this program for?? When I look at squatting 5x5 three times a week, I can't imagine you are giving yourself and adequate recovery time??? I guess as you said, if you are keeping proper form and your body isn't aching then no big deal... I just find that after a few weeks of that kind of training my body can't take it. I typically like to cycle between a couple weeks at 5x5, then i focus on 3x10 as well...

I have been wondering about taking whey protein also. My mother is a huge advocate against taking it, as she has been reading many articles on the age old argument of your kidney's and the stress they go through to digest whey. As you also stated, I am not sure how much I buy into the whole 'your workout is ruined if you don't take protein within the thirty minute to an hour window.'

If there is anything that I would still like to figure out, it is the equation of how much protein and calories I should be consuming in a day to actually build lean mass. I read anywhere between 1-2 gram protein per pound and it is dependent on body type, but i find getting the allotted 30-40 grams per meal becomes tedious.

@stile... i am sort of free styling it right now, but pretty much the foundation of my workouts look similar to starting strength and/or stronglifts routine atm. i just got off of a routine where i did 4 days a week... heavy upper, heavy lower, hypertrophy upper, hypertrophy lower, and then mix in cardio whenever i felt like i could fit it in or needed it. i would throw in a few isolations for the arms if i knew i was going to have an off day followed by a lower day, but not always. but an example of what i am doing right now would be....

monday: squats 5x5 at around 275 -- deadlifts 5x5 at about 315. flat bench 5x5 at about 205. then a couple random pushing isolation exercises, machines, or cables.

tuesday: off. potential cardio sesh depending on diet, energy and schedule

wednesday: squats 5x5 around 275 -- deadlifts 5x5 at about 315. standing overhead press 5x5 at about 135. rear delt isolation exercise

thursday: off. potential cardio sesh depending on diet, energy and schedule

friday: squats 5x5 around 275 -- power cleans 5x5 at about 185. bent over rows 5x5 at about 185. random pulling exercises to finish up.

saturday: sort of wing it and maybe throw in more isolation exercises and some arm/ab/calf stuff and sort of hit the things that dont get directly hit during the week.

sunday: football.

like i said, this is an outline but i sometimes play it by ear and wing it depending on how my body feels and what i am able to eat. also i will usually give myself 2 days rest between the squat days so im not squatting 3 times in 5 days, although sometimes i do actually do that and its still fine as long as your body is pretty conditioned to do that and you are eating enough calories and getting enough sleep to recover properly

current supps im taking...

fish oil, multi, caffeine pill for pre-workout, sometimes i'll take ZMA before bed only cuz i have a couple bottles i never finished, even though its debatable wether or not it's broscience... currently off the creatine but i go on and off that depending on different things. i also recently stopped taking whey protein. i believe that if you just drive home and prepare a meal with the proper macros (or have it prepared before you leave so you can just come home and eat it) is just as effective and much cheaper. im just trying it out cuz ive read bad things recently about whey. but i do have a bottle on hand always just incase i need the extra protein or im in a big hurry because i work 50 hrs a week and my sched is pretty redic.

these stats are also on a somewhat high calorie diet, so they are on the strong side for me. and my form is not perfect but it's good enough that ive never encountered any real injuries and i see my chiropractor pretty regularly. i also take my squats as close to ATG as my body allows and i kidd you not when i say i take pride in my squats. i am not bulking hardcore but i am eating more than maintenance for sure. so that helps with the numbers. numbers drop pretty good once i start cutting obviously, although my squat stays pretty consistent even on low cal/low carb cutting diet.

anyways... /end wall of text.

inb4tldr

What programs are people on?

PUNKYETi wrote:Did a 275 single rep yesterday Gonna get to 350 in no time bros

squat or dl?

are people in here doing SOHP?

ao_ wrote:I am pretty sure if I performed that split my arms or shoulder joints would be ruined. Kind of like you Joey, I pride myself in squatting, especially because I basically own the rack at my gym... I try to advocate its use as much as possible, especially where I workout, because everyone has the bicep/chest mentality. Unless they of course want to absolutely shred their legs up squatting on the smith machine with a plate on each side, that seems to be really popular.

As wintehs said, everyone starts off working the glamour muscles. I truthfully rarely workout my arms anymore. When I step into the gym, I want to actually get my heart beating.

thank you for clearing that up. i knew you were trolling but in the back of my mind i wasnt sure.... sorry for going off on you lol. glad to hear you like your squats. and good point about the arms... if you are doing the right compound lifts, your arms get hit more than enough and you don't really need to do many isolation arm exercises. i throw them in there about once every 10 days or maybe once every 2 weeks or so.

reddogg wrote:

ryanemo wrote:sunday: cheat day

sounds about right

fucking lol'd.

ao_ wrote:Damn Ryan, we may need to go over routines together. I could really use some ab workouts, my 500+ crunches a day aren't getting rid of my belly the way I thought they would.

might wanna do some cardio no? doesnt it sound like a good idea?

ryanemo wrote:monday: abs
tuesday: abs
wednesday: arms
thursday: abs
friday: chest and legs
saturday: cardio and abs
sunday: cheat day, eat anything and everything

no back... lol gl with your ab goals of 2013