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Thread: Weight Lifting

  1. #581
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    Quote Originally Posted by Mr. Goodtimes View Post
    If you want a good squat program, and good lifting program in general, check out Wendler 5/3/1. You will gain size, and you will gain strength. If you do it as prescribed you will hit 20 ish reps on the 5+ week (first week).


    Sent from my iPhone using Tapatalk

    I will probably do something like this once I finish the 20 rep squat program, but I want to push my self and stay focused. Thank you for the info!

  2. #582
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    Quote Originally Posted by TheNewbie View Post
    Just did 245 x 20 today, and it sucked.... I mean sucked. I think I am still a little off from my 3 days of 20 rep squats last week.


    I have a power rack at work, but I don't feel like I can go low enough on my bench using the safety bars.
    Thatís impressive.



    On cheaper racks with 3Ē+ hole spacing, even if you chest is an couple inches above the safeties, theyíll keep you from getting seriously injured by a dropped bar, and on a failed lift thereís plenty of room between your chin and chest for the bar.
    Whether you think you can or you can't, you're probably right.

  3. #583
    Site Supporter Jay585's Avatar
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    When deadlifting, how do you know if your upper back is rounding vs your lower back?

    I'm probably overly cautious but when I think I feel my lower back rounding I quit pulling.
    "Well you know, it's a toolbox. You put the tools in for the job." Sam

  4. #584
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    Got 250 x 20 today. Itís probably that Iím a little bitch, but each session of 20 squat reps seems to take more and more out of me. After doing those and the other lifts listed in the t nation article, I did about 5 hours of house cleaning.

    My legs are just a constant sore, and when my day was over , I passed smooth out in the recliner.

    Wednesday will be 255 x 20.


    Reps 1-10 are not too bad.

    Reps 10-14 let you know life is about to get tough.

    Reps 15-17 are when the last 15 reps really catch up with you.

    Reps 18-20 are when it feels like you are doing a full workout in 3 reps.


    What are the toughest/hardest workouts you all have done?




    @txdpd

    Thanks for the video on safety. Hopefully I can start improving my bench and pushing myself in that area. One thing I probably need to work on is tricep Strength.
    Last edited by TheNewbie; 05-20-2019 at 07:04 PM.

  5. #585
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    Quote Originally Posted by Jay585 View Post
    When deadlifting, how do you know if your upper back is rounding vs your lower back?

    I'm probably overly cautious but when I think I feel my lower back rounding I quit pulling.

    Have you checked out Alan Thrall or Starting Strenght for YouTube videos on this? I bet they have some. Iíll look when I get a chance.
    Last edited by TheNewbie; 05-20-2019 at 07:06 PM.

  6. #586
    Site Supporter Jay585's Avatar
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    After watching some videos, I'm probably just rounding my upper back, but there's a hell of a lot more going on that I need to look for.

    Arms straight
    Lockout at top
    Knees back, weight on heel, press through floor.

    *sigh* I miss the days of youth and ignorance where picking up big numbers and never getting hurt was the norm
    "Well you know, it's a toolbox. You put the tools in for the job." Sam

  7. #587
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    Quote Originally Posted by TheNewbie View Post
    Got 250 x 20 today. Itís probably that Iím a little bitch, but each session of 20 squat reps seems to take more and more out of me. After doing those and the other lifts listed in the t nation article, I did about 5 hours of house cleaning.

    Thanks for the video on safety. Hopefully I can start improving my bench and pushing myself in that area. One thing I probably need to work on is tricep Strength.
    Give it another week or two and youíll get a crick in you neck, burning sensation in your traps, and shooting pains down your hamstrings and calves. Youíre showing the signs of over training/under recovering, itíll only get worse. Hard 20 rep squats are a once a week affair at best, especially if youíre not juicing. Besides sucking, ive never really gotten into a high rep squat program because I donít recover well. Itís like GVT sound good in theory but the body gets derailed quickly.
    Whether you think you can or you can't, you're probably right.

  8. #588
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    Quote Originally Posted by TheNewbie View Post
    Thanks for the video on safety. Hopefully I can start improving my bench and pushing myself in that area. One thing I probably need to work on is tricep Strength.
    I can't even claimed that I got distracted by a butterfly last night......If you want them I have an EliteFTS shoulder saver and BWTG cambered squat bar you can have. The Shoulder Saver is great for tricep work, because it's convenient. Slap it on the bar at the end of your bench session and crank out a couple high rep sets. Easier on the elbows than skull crushers or lying tricep extensions and easier on the shoulders than dips. The cambered bar is good for a little variety and mixing things up so you're not pounding the same muscle and tendons with the exact same pattern of movement all the time.

    https://www.blackwidowtg.com/product...t-rackable.htm
    https://www.elitefts.com/eliteftstm-...saver-pad.html
    Last edited by txdpd; 05-21-2019 at 10:41 AM.
    Whether you think you can or you can't, you're probably right.

  9. #589
    Site Supporter Jay585's Avatar
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    Had my first major flub up today.

    Trying to squat 260 (bodyweight 210). Had a long warm up:
    Bike ride to the gym (15 minutes) change in the locker room, Concept2 rower (3 minutes)
    bodyweight x10
    bar x10
    135x8
    185x5
    205x4
    225x3

    Then 1 working set of 260 that was rough but doable. 3 minute break went to do the second set and bottomed out. Using the squat rack with the arms that are wayyy too low. My back probably looked like a snailshell setting the bar on the arms. Looks like this guy: https://www.ironcompany.com/producti...d/3138_xlg.jpg

    Took a break, backed down to 225, and tried again: same result. Tried again at 135. Was able to do it, but it wasn't warm up easy.

    I think I figured out that I was losing tension at the bottom: knees slid forward, no core bracing, just a deflated balloon. Called it quits on squats, spent the day doing my overhead presses (no issues), bent rows (no issues) and deadlift practice. Deadlifts are going better, but I noticed sometimes I was feeling the weight in my toes. Then I'd adjust to weight on heels and could feel it in my lower back, but I'm still unsure if I'm just feeling muscles at work or straining my lower back.

    Also, occasionally when the bar was back on the ground (I was pulling singles) I'd notice the bar would be 10 degrees closer to my right shin. Is this an issue? Somewhat in line with this I was feeling more of a "pump" on my left lower back than my right.
    "Well you know, it's a toolbox. You put the tools in for the job." Sam

  10. #590
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    Quote Originally Posted by Jay585 View Post
    Had my first major flub up today.

    Trying to squat 260 (bodyweight 210). Had a long warm up:
    Bike ride to the gym (15 minutes) change in the locker room, Concept2 rower (3 minutes)
    bodyweight x10
    bar x10
    135x8
    185x5
    205x4
    225x3

    Then 1 working set of 260 that was rough but doable. 3 minute break went to do the second set and bottomed out. Using the squat rack with the arms that are wayyy too low. My back probably looked like a snailshell setting the bar on the arms. Looks like this guy: https://www.ironcompany.com/producti...d/3138_xlg.jpg

    Took a break, backed down to 225, and tried again: same result. Tried again at 135. Was able to do it, but it wasn't warm up easy.

    I think I figured out that I was losing tension at the bottom: knees slid forward, no core bracing, just a deflated balloon. Called it quits on squats, spent the day doing my overhead presses (no issues), bent rows (no issues) and deadlift practice. Deadlifts are going better, but I noticed sometimes I was feeling the weight in my toes. Then I'd adjust to weight on heels and could feel it in my lower back, but I'm still unsure if I'm just feeling muscles at work or straining my lower back.

    Also, occasionally when the bar was back on the ground (I was pulling singles) I'd notice the bar would be 10 degrees closer to my right shin. Is this an issue? Somewhat in line with this I was feeling more of a "pump" on my left lower back than my right.

    How do you grip the bar? Double over hand or mixed? When I am at 225 and below on the DL, I try and use double overhand, and only use mixed for anything heavier than that.

    Nothing wrong with failure, as it helps motivate you to work towards improvement.

    I did one set of for 255 x 20 on squats today. At 10 reps I almost quit, but I kept pushed myself to finish. However, when I tried to do 405 on the DL, no amount of pushing would help. So it happens, just have to keep working.

    Your "warm up" routine is much better than mine, and probably a lot healthier than mine.

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