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-   -   Cant stay weak forever (http://www.muscleandbrawn.com/forum/showthread.php?t=12807)

Soc 03-10-2013 12:21 PM

Cant stay weak forever
 
Decided to start a log here, even tho i have one elsewhere. But it seems like i would get better feedback here.

22 years old, ~195-200lb @6ft2. 24in thighs, 14in arms, ~11.5in forearms. No idea about chest.

Routine is basically squat, bench, row in every workout. Deadlifting about once a week, pressing 2-3 times a week and doing chinups whenever i can be bothered. My lifts are squat 80kg, close grip bench 70kg, estimated 125kg DL (107kgx5), bb row 60kgx5 and my press was 50kgx1 last time i checked.

I've set myself a goal of 130kg deadlift and 80kg wide grip bench by the end of march, so thats what im working towards with my training right now. I've no concrete goal for squat because i have pretty chronic knee pain that comes and goes pretty often. Right now im just happy to be able to squat pain free, so i squat as often as i can.

Videos of the main 3 incoming. Just need to hit 15 posts.

Soc 03-10-2013 12:36 PM

Fridays back squats: 65,70,75,80kg singles
back squat 65-80x1 - YouTube

Close Grip Bench 70kg:
70kg cgbp - YouTube

Deadlift 107kg x5:
DL 107.5x5 - YouTube

Hopefully the links work right. The bench and deadlifts are both PBs for me. The squat is the heaviest i've gone this year, since my latest layoff due to knee pain. Any and all advice is welcome.

big_swede 03-10-2013 02:27 PM

Welcome to the board. Fine looking squat!

Soc 03-10-2013 06:06 PM

Thanks Swede, and thanks again.

BendtheBar 03-11-2013 04:39 PM

Solid work SOC. Keep hard at it.

EliteDreams 03-11-2013 05:22 PM

Good lifting Soc!

Soc 03-11-2013 09:14 PM

11/3/13:

Squat: 80kg x1, 70kg 52

Bench Press: 70kg x3 PB bench 70x3 - YouTube 50kg 10,8,9

Deadlift: 110kg x1 110kg deadlift - YouTube , 120kg xx1 PB 120kg Deadlift - YouTube , 90kg 3x3

Hammer curl: 7.5kg 210, 115

Leg raises: 310

120kg Deadlift was a 10kg PB, but im not at all happy with my back during it. I guess i need to learn to keep my hips down and not let my back take all the weight. I knew if i got the weight moving i would lock it out, but im weakest off the floor, so thats always the hardest part for me.

SecondsOut 03-11-2013 09:31 PM

hey man, welcome to the board :cheers:
strong start to your log! :mh: i'm subbed. i also like the title; it's hardcore!

your squat form looks very good. i use the same form -- close stance, hamstrings-to-calves depth. you bounce out of the hole, but i don't think that's an issue as long as you maintain form. if you do develop a weakness in the hole, you could always supplement with a couple sets of paused squats w/light weight.
i noticed the same thing that you noticed about your DL form. i think you're actually capable of pulling more once you adjust your form. your start position doesn't give you much pulling advantage. like you said, get your hips down and keep your back slanted downward, not horizontal.

Dray 03-12-2013 02:32 AM

Nice work. Keep goin'. :)

Soc 03-12-2013 09:02 AM

Quote:

Originally Posted by SecondsOut (Post 335426)
your squat form looks very good. i use the same form -- close stance, hamstrings-to-calves depth. you bounce out of the hole, but i don't think that's an issue as long as you maintain form. if you do develop a weakness in the hole, you could always supplement with a couple sets of paused squats w/light weight.
i noticed the same thing that you noticed about your DL form. i think you're actually capable of pulling more once you adjust your form. your start position doesn't give you much pulling advantage. like you said, get your hips down and keep your back slanted downward, not horizontal.

I squat like this because a wider stance seems to aggrevate my knee, and stopping at a certain position feels wrong, so i keep it close and bounce in and out of the hole. Plus its easier to keep my knees pushed out with a closer stance.

Im also hesitant to keep my hips too low in the deadlift, again because it seems to hurt my knee, so i just learned to deadlift with very little knee flexion. Not ideal, but needs must. I think i will use moderate weight to practice low hips before going back to a single max.

And thanks EliteDreams, BendtheBar and Dray.


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