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Old 02-21-2013, 02:22 PM   #21
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Originally Posted by leefarley View Post
getting stronger already.
Haha, I used to T-bar Row 90kg for reps with perfect form, I'm not getting stronger, I'm recovering my strength slowly :P.

Although I would like to get back to where I used to be fast, but I prefer to get back there in 2-4 weeks; I don't want to injure myself again.

I exaggerated with the squats a bit today and my lower back is in some pain.

I'm not in a hurry anyways. If I see myself benching 100kg, squatting 140kg and deadlifting 180kg in 6 to 12 months I will be happy, even though I may get there earlier.
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Old 02-23-2013, 01:32 PM   #22
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23/02/2013 Training Log

- Deadlift 100kg x4,4
- Front Squat 60kg x5,5,5
- Overhead Press 40kg x5,5,3
- Close grip Pulldown 55kg x8,8,7,6
- Triceps Pulldown 50kg x12,12,12
  1. Felt great. I am trying to do my deadlifts without straps until I get to the point of failure because of grip strength. Then I will go to using straps.
  2. I think I need to work on my deadlift form a bit.
  3. Not too pleased with my overhead press. I will stay with the same weight for the next session and try to do more reps.


I have also started to film myself in the gym and will probably start filming almost all my workouts as long as my girlfriend is coming with me to help me film.

Link to today's training session is below.

Thank you!

http://www.youtube.com/watch?v=w6DKg...ature=youtu.be
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Last edited by Greu; 02-23-2013 at 06:50 PM.
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Old 02-23-2013, 05:48 PM   #23
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Pulling looked decent. Well done. Glad to see you aren't going to let straps hinder your deadlifts.
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Old 02-23-2013, 08:08 PM   #24
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you're pretty focused, man. you're concerned about form and you seem to be patient about making gains. your routine looks solid as well.

the only thing i noticed with DL was with the eccentric part of the movement. you're resting/rolling the bar down your thighs. the bar isn't taking a straight path down to the floor. it seems like an unconscious thing you're doing to take the load off your lower back. my impression is that this kind of eccentric could pose problems with heavier weights, but i'm not sure.

wait and see what BtB and maybe some others say.
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Old 02-24-2013, 01:49 AM   #25
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Nice work.

I'm guessing your a Slipknot fan?
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Old 02-24-2013, 05:31 AM   #26
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good work, i am with you on getting numbers back up working on the same thing myself.

I have to strap on deadlifts all the time i have small hands with p#ss poor grip, some may say weak upperback maybe.
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Old 02-24-2013, 07:53 AM   #27
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Originally Posted by leefarley View Post
good work, i am with you on getting numbers back up working on the same thing myself.

I have to strap on deadlifts all the time i have small hands with p#ss poor grip, some may say weak upperback maybe.
Yes, my hands are also small. I'm an abomination. 6 feet tall, small feet (I wear 8 lol) and small hands. It is hard for me to do deadlifts without wraps but I want to work on my grip as much as I can. When I won't be able to hold the bar anymore I'll go to the wraps again.

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I'm guessing your a Slipknot fan?
I made the account back in 2006 when I was a big Slipknot fan. Now I am just a fan :P
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Old 02-24-2013, 01:34 PM   #28
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Deadlifts looked good, hips come up a bit fast, but that could just be a good way for you to do them based on your body. If you start to notice deads impacting low back a lot, then think more of keeping your back angle exactly the same as you pull from floor, so your shoulders go up as fast as your hips. It saves you from having straight legs, but back still bent over a bit in the middle of the lift which stresses the low back. Just a thought. If it doesn't affect you, then rock on.

I have small hands too. One thing you can do is hold you last deadlift at the top as long as possible, and keep trying to add to that time each session. Works wonders for grip. Also, as weird as it sounds, having a stronger upper back makes your grip stronger. So rows and whatnot will help your grip quite a bit too.

Squats looked easy. If you push knees out more, you can sit down straighter in between your legs better and keep back more upright overall.

No need to go so low on military press either. Starting with the bar right down at shoulder height is very stressful on shoulder joint and limits your progress disproportionally as it's such a disadvantageous position. Get the bar down below your chin, but no real need to go much lower than that unless you want to. You could point your elbows more forward at the start to. That helps get the stronger front delts into the lift right from the start too.

For what it's worth I did all of those things when I started lifting and it took me some time to get that sorted out. I just point these things out to hopefully save you from the aggravation I went through before I got it sorted out.

Hope that helps! Great going. Keep at it.
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Old 02-24-2013, 01:41 PM   #29
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Quote:
Originally Posted by MikeM View Post
Deadlifts looked good, hips come up a bit fast, but that could just be a good way for you to do them based on your body. If you start to notice deads impacting low back a lot, then think more of keeping your back angle exactly the same as you pull from floor, so your shoulders go up as fast as your hips. It saves you from having straight legs, but back still bent over a bit in the middle of the lift which stresses the low back. Just a thought. If it doesn't affect you, then rock on.

I have small hands too. One thing you can do is hold you last deadlift at the top as long as possible, and keep trying to add to that time each session. Works wonders for grip. Also, as weird as it sounds, having a stronger upper back makes your grip stronger. So rows and whatnot will help your grip quite a bit too.

Squats looked easy. If you push knees out more, you can sit down straighter in between your legs better and keep back more upright overall.

No need to go so low on military press either. Starting with the bar right down at shoulder height is very stressful on shoulder joint and limits your progress disproportionally as it's such a disadvantageous position. Get the bar down below your chin, but no real need to go much lower than that unless you want to. You could point your elbows more forward at the start to. That helps get the stronger front delts into the lift right from the start too.

For what it's worth I did all of those things when I started lifting and it took me some time to get that sorted out. I just point these things out to hopefully save you from the aggravation I went through before I got it sorted out.

Hope that helps! Great going. Keep at it.

1. Never had lower back pain from deadlifts. I know that my hips go up fast, I am trying to work on that.

2. Because of my shoulder injury going this low does not hurt. If I stop above the chin then the pressure on my shoulder gets greater and it hurts.

3. I am working on my front squats form as well, though I feel that doing them the way I do them now does not hurt anywhere at all. Still, maybe better form may improve my lift.


Thank you very much for the pieces of advice !
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Old 02-24-2013, 07:38 PM   #30
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Good goals. Realistic time frame. Enough time per week invested and a good program.

Sounds like lots of WIN!
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