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Fred_BearDoes anyone have any lifts they do to help improve their deadlift besides deadlifting? Its odd but my squat numbers are still going up but my deadlift seems like it has kinda plateaued. Its basically to the point that im very nearly squatting as much as I can deadlift. Ive had a few different people look at my form and theyve said its good so that doesnt seem to be the problem.
Also where should your front squat be at in relation to your back squat weight wise?
Just got back into lifting this winter since my knee and shoulder have both healed up. Absolutely loved my newbie gains but those have slowed down quite a bit.
urbanjibPause deadlifts, deadlifts w/ chains/bands, defecit deads, stiff leg deads, rack pulls, GHR... there is a lot. Also depends what form youre pulling.
What are your numbers?
Fred_BearDoes anyone have any lifts they do to help improve their deadlift besides deadlifting? Its odd but my squat numbers are still going up but my deadlift seems like it has kinda plateaued. Its basically to the point that im very nearly squatting as much as I can deadlift. Ive had a few different people look at my form and theyve said its good so that doesnt seem to be the problem.
Also where should your front squat be at in relation to your back squat weight wise?
Just got back into lifting this winter since my knee and shoulder have both healed up. Absolutely loved my newbie gains but those have slowed down quite a bit.
Fred_BearWhat do you mean by what form im pulling? sumo or conventional?
i havent done a true max but I did 385 for 3 reps and I think I had a little bit left in the tank. Squatting I recently maxed out at 405
urbanjibSumo is much more hip dominated I think. I pull conventional personally.
californiagrownWhere are you failing the lift?
Fred_BearGetting it off the ground. I have no problem locking out
californiagrownDeficit Pulls, Deficit RDLs, speed pulls, Speed deficit pulls.
Also add in Good mornings, as i would be willing to bet your rounding your back at the bottom of the pull.
californiagrownDeficit Pulls, Deficit RDLs, speed pulls, Speed deficit pulls.
Also add in Good mornings, as i would be willing to bet your rounding your back at the bottom of the pull.
urbanjibGood mornings will do wonders.
Any way you can get a side angle video of you pulling a heavy DL?
Fred_BearI really want to say i dont round my back as im insanely paranoid about hurting it
Fred_BearI really want to say i dont round my back as im insanely paranoid about hurting it due to my dad suffering from back problems for years. So i really actively try not to but i guess its a possibility.
I lift alone a lot of the time but i can try to get a video.
Thanks for the suggestions guys i really appreciate it
californiagrownThat might be a problem too. If you keep impeccable form on a max effort lift, you are just not lifting at a max level. Straight up. a max effort lift will have slightly sloppy form. IDK how long youve been lifting, what level your are at, how much you understand movement mechanics, etc. so if you dont know what i am talking about just forget this paragraph.
mirozBench is feeling really strong lately. Yesterday my work sets went 235x4, 235x5x5, 235x4. Might try and max it out at the end of the semester and see where I'm at.
Squat and deadlift are also coming back slowly, gotta remember to pace myself back into it. It's been a nice opportunity to revisit form and reset some mechanics that definitely needed attention.
How's everybody's training going?
chunk.Sup nsers. I'm here for a little advice as all of my friends are too lazy to hit gym and I don't have a solid person to go to for advice on things related.
So I started at 6' 3" 330 in mid January and I weighed in at 299 yesterday. I'm trying to get down to 260 by the start of college and I was wondering if anyone had any tips on supplements/diets/workouts to do.
I'm currently eating 6 eggs for breakfast, a chicken breast on white rice or a chicken salad for lunch, a small chicken breast/peanut butter after school, some type of chicken/fish/red meat with veggeis for dinner, and a protein shake before I go to bed. I've completely cut out sweets/soda/junk food and I'm drinking a gallon of water a day.
My gym routine is 20 minutes on a hill interval on an arc trainer, and I alternate A. upper body with extra cardio and B. lower body, abs, and high weight upper body every other day.
I want to start taking a fat burner/supplements, but i have no idea what to get. Also, any suggestions of other workouts or diets/foods i should add in would be tight. Thanks homies
chunk.Sup nsers. I'm here for a little advice as all of my friends are too lazy to hit gym and I don't have a solid person to go to for advice on things related.
So I started at 6' 3" 330 in mid January and I weighed in at 299 yesterday. I'm trying to get down to 260 by the start of college and I was wondering if anyone had any tips on supplements/diets/workouts to do.
I'm currently eating 6 eggs for breakfast, a chicken breast on white rice or a chicken salad for lunch, a small chicken breast/peanut butter after school, some type of chicken/fish/red meat with veggeis for dinner, and a protein shake before I go to bed. I've completely cut out sweets/soda/junk food and I'm drinking a gallon of water a day.
My gym routine is 20 minutes on a hill interval on an arc trainer, and I alternate A. upper body with extra cardio and B. lower body, abs, and high weight upper body every other day.
I want to start taking a fat burner/supplements, but i have no idea what to get. Also, any suggestions of other workouts or diets/foods i should add in would be tight. Thanks homies
AuschieSome solid bench numbers there. I hit 175 x 10, 185 x 9, 195 x 7, 205 x 4 today. I wish I would've had a spotter to go for 5 on 205 but that was the best I've benched in over two years. Not as impressive as putting up 235 but I don't think I'll get there for a good while. On the plus side I pumped out 10 dips with 75 lbs between my feet which felt great.
Right now I'm just happy to actually be gaining consistent weight for once and seeing all of my lifts improve steadily.
Just out of curiosity do you typically stay in low rep ranges and train for power? I've mixed it up so much throughout the years with different programs but right now pyramids have really been paying off for me.
csteezyIt's that time of year. Just unfroze my membership at the gym as the lifts are now closed. Does anyone have any experience with Stronglifts 5x5? It seems like it would be a great skiing-centric workout considering it focuses on full body strength as well as deadlifts + squats
KevinCStronglifts 5x5 is an awesome program. I recommend it to everyone looking to get back into the gym or just looking to make gains in both size and strength. It was the first program that made me un-scrawny for the first time in my life back about 5 years ago - well that and a couple of PB&J's everyday :)
CheeFSo I've switched from a hypertrophy based program to a 5x5 program to gain more strength. For some reason my squat has plateaued at the 4th and 5th set. I can't get my weight up from 225. Even though I have had a knee injury, I can't buck up another 10/20 lbs to my squat.
CheeFSo I've switched from a hypertrophy based program to a 5x5 program to gain more strength. For some reason my squat has plateaued at the 4th and 5th set. I can't get my weight up from 225. Even though I have had a knee injury, I can't buck up another 10/20 lbs to my squat.
urbanjibSorry for dub post
Met and exceeded a lot of the goals I had when I started working out 3 years ago. Mixing construction work, low funds for food, and powerlifting has been tough.
Finally hit a 250 bench, 400 squat, and 465 deadlift.
Now that Ive hit my squat and deadlift goals, Im kinda wanting to switch things up, and stop being a fat fuck... I dropped from 260 to 230lbs bw, and have decided I wanted to drop from 230 down to 190ish.
Trying to decide whether or not to run a 5/3/1 Total Body program w/ Running on off days, or do the Military Athlete On Ramp Training program. Im a paranoid fuck, and want to be able to survive in the future, not just lift heavy shit. So that includes being able to run, and maintain some sort of strength. Basically crossfit without the stupidity of it.
If anyone has advice on doing this, Id really appreciate it. I have plenty of Powerlifting programs to trade (texas method, 5/3/1, SS, lilliebridge, etc)
californiagrown
Training for crossfit sounds perfect. Ainf nothing dumb about xfit unless you JUST do the official WOD. Training to compete in crossfit will get you in absolutely phenomenal all around shape.[/QUOTEI guess the only thing Im worried about is learning the olympic lifts. I just figured out power cleans recently, and their pretty ugly
urbanjibI guess the only thing Im worried about is learning the olympic lifts. I just figured out power cleans recently, and their pretty ugly
urbanjibwant to be able to survive in the future, not just lift heavy shit. So that includes being able to run, and maintain some sort of strength. Basically crossfit without the stupidity of it.
urbanjibI guess the only thing Im worried about is learning the olympic lifts. I just figured out power cleans recently, and their pretty ugly
californiagrownPower cleans are pretty darn straight forward and easy though, so you might just be really uncoordinated... Or very new. How many times have you done power cleans? How much weight? Set/Rep scheme? Easy? Do you know the proper hip hing pattern for deadlifts, RDLs etc?
cobra_commanderMilitary Athlete will give you a good baseline for running, but the workouts can take a long time.
5/3/1 plus some running and swimming wouldn't' hurt either, although you could probably work with more volume on the lifting side. Rather than running on off days I would encourage you to combine your running with your lower body days, and use the upper body days to let your legs rest with no running, recovery runs, or swimming.
californiagrownSwitch up your set-rep scheme. Fuck 225. How many times can you rep out 175? Bang out 4 sets of 12-15 etc. Switch it up for a month or two.
.
Auschie.Thanks for the advice my man, I appreciate it.
cobra_commanderI might also suggest you settle in to your new weight for a minute (just maintain at 300lb) before doing another three month cut.
CheeF175 is too light, used to do high rep range. 205 is comfortable, but I want to go heavy for reps. Maybe be patient and stack 5 lbs on gradually and load lighter.
VTbass802Hey all,
My pecs are not growing as fast as the rest of my body as I continue my quasi bulk.
I have typically been doing dumbell bench, incline dumbell bench, dips, cable flies and machine flies. All of these I have been doing a warmup, 2 sets of a weight i can just get 10 of, and then 1 set that i can only get 6-8 of and maybe a drop set if i'm really feeling frisky. I do dumbell bench because I have had shoulder problems and yes I retract my shoulderblades and yes i keep my elbows within 45 degrees of my sides (they have since stopped hurting me).
Are there any other good excercises that I am missing here/ different variations/ different rep ranges. Also I only care about size I'm really not that interested in the number that I am putting up
VTbass802Hey all,
My pecs are not growing as fast as the rest of my body as I continue my quasi bulk.
I have typically been doing dumbell bench, incline dumbell bench, dips, cable flies and machine flies. All of these I have been doing a warmup, 2 sets of a weight i can just get 10 of, and then 1 set that i can only get 6-8 of and maybe a drop set if i'm really feeling frisky. I do dumbell bench because I have had shoulder problems and yes I retract my shoulderblades and yes i keep my elbows within 45 degrees of my sides (they have since stopped hurting me).
Are there any other good excercises that I am missing here/ different variations/ different rep ranges. Also I only care about size I'm really not that interested in the number that I am putting up
californiagrownTry 4 sets of 12-15 with only 3, maybe 4 movements or your choice. 12-15 is typically seen as the hypertrophy rep rang for chest. What is your current nodypart split?
AuschieI would add another one or two heavy sets to each. My bench has shot up dramatically in the past week from doing 10, 8, 6, 4, 8, 10 reps with every now and again doing 10, 8, 6, 4, 4, 4, 8, 10. Also adding weight to your dips is a great way to increase strength and size.
But also don't pre determine your reps. When I say those reps are what I do I really am basing everything on weight and then putting out 85-100% effort to get as many as possible. If I get 11, great, if I can only put up then I put that weight on next time and shoot for 4.
Another thing I find useful is varying my finishing exercises. Every chest day I flat bench, incline dumbbell bench and dip. Then I switch between cable flyes, dumbbell flyes, machine presses, unweighted dips, push-ups, really anything to change it up.
And finally how many days a week are you lifting chest? If only once then bump it up to twice a week. I find my body responds best to working each muscle group every three days so I take one day off a week.
californiagrownI thought you said you had plateaued doing what you are doing right now? But you're going to continue doing the same thing? Ya, makes sense.
You can't hit 225 once, but can bang out 4 sets of 175x15 no problem?
Other strategies I've used is to go for a heavy double or triple before doing my work sets in the 5-6 rep range. It primes your CNS for heavier loads and typically gets me more reps. If I was going for 3 work sets on squats it'd look like 12, 8, 6, 3, 2, 5, 5, 5
CheeFI start out 135 to get joints loose. 1st set 185 x 5, 2nd set 195 x 5, 3rd 205 x 5, 4th 215 x5, 5th 225 x 5 and end up fatiguing. When I was really pushing to get up weight I went 225 on both 4th and 5th sets. Priming cns sounds promising, but my issue is fatigue. Also, I am squatting 3 days per week. One of those days, I am dead lifting and squatting. Could be a recovery issue.
californiagrownYour issue is that youre doing a fuck ton of volume. Your warmup sets shouldnt fatigue you. they should get you prepared to do your work sets of 5x225.
Look at any 5x5 program and see how light the 1st, 2nd, and 3rd sets are haha. I mean seriously.
californiagrownAnd i apologize if the above comes off as condescending but what you are doing is equivalent to running a mile, a 800m, and 400m, a 200m, and then wondering why your 100m time sucks when you run it last, while very fatigued.
You need proper warmup sets, and then focus on your work sets.
CheeFI start out 135 to get joints loose. 1st set 185 x 5, 2nd set 195 x 5, 3rd 205 x 5, 4th 215 x5, 5th 225 x 5 and end up fatiguing. When I was really pushing to get up weight I went 225 on both 4th and 5th sets. Priming cns sounds promising, but my issue is fatigue. Also, I am squatting 3 days per week. One of those days, I am dead lifting and squatting. Could be a recovery issue.
CheeFDo you have any information on that type of training? The one I have been following is the advanced 5x5 by Elliot Hulse. I have had to get bigger pants, so I guess it is working. The strength gains are just coming slower for squats. My bench and dead lift are shooting up.
mirozI don't know about that specifically, but what I might add is that sequentially adding 10 lbs to 185 isn't going to feel so different and is a waste of energy. At that point you're not really warming up anymore. When I warm up, it's lots of rolling/stretching and work with just the bar, then one set each at 135 and 185 before reaching 225.
californiagrownI prefer more warmup sets with the movement, but with low volume. Rolling doesnt do a whole lot for me. If my worksets squatting are 335x3-5, I'll go 10x135, 6x185, 4x225, 2x275, then either 1x315 or just jump into worksets. I want to groove the movements and get used to the weight, not fatigue myself.
mirozTotally agree. You use the same weight progression I do, just sticking with just the 45's and 25's. My main point above was that adding 10 lbs to 205 lbs for squat isn't a good progression of weight, it's too light to be meaningful for "warm up".
CheeFIt's not a warm up though, those are the progressions of working sets. Eventually it will not be challenging, and the second progression will then be the first working set. There are different options for the 5x5. I read about adding small amounts of weight over time will lead to a more consistent increase in strength responding to rep volume. So many facets and learning with weightlifting, craziness.
CheeFIt's not a warm up though, those are the progressions of working sets. Eventually it will not be challenging, and the second progression will then be the first working set. There are different options for the 5x5. I read about adding small amounts of weight over time will lead to a more consistent increase in strength responding to rep volume. So many facets and learning with weightlifting, craziness.
californiagrownYeah I had quickly scanned the program and I'm personally not a fan, but you could be! Putting your heaviest workset at the end of a long string of worksets doesn't work for me personally. I'm a big fan of low volume balls to the wall compound lifts, and then getting your volume from accessory movements.
It takes a while to learn what works for you, and what doesn't... And the only way to find out is to try it for yourself.
How long have you been consistently doing this program? How much do you like it?
