anybody into bodybuilding/powerlifting?

[rbartongrimley]

DL day, still can't get past 300 with good form. Just going to keep trying, other than that my back has been getting stronger.

What part of your form breaks down? Post some videos, I'm sure some of is here can help you out with advice.

[drumad]

^what he said

Squats hurt so good.

155x5
190x5
230x3
265x5, dun goofed. Should've been 245
285x5
320x5, felt super good
245x7x5, effin volume

Smash and stretch sesh afterwards. My new favorite thing is using a barbell to mash the quads. Horrrry shet.

[rbartongrimley]

I feel like most of my posts are squat posts... but that is just the name of the game.

Today was my squat day for the week. Happened to be my heavy day for this first portion of the cycle I am in.

Plan was to work up to heavy doubles.

315x2 no belt
335x2 no belt
355x2 no belt
365x2 no belt
385x2 no belt
405x2x2 then one single (all with belt)

5 five second paused squats at 315
Couple of single front squats at 275

200lb barbell hip thrusters

Ab work



Video is from my last single, so as you can imagine I was pretty wiped. I think I hit just parallel but do not dip under.

[drumad]

I think you barely tapped it. Good lift!

Hit a new DL today.

135x5
205x5
255x3
305x3
385x3
435x3
485x1, 10lb PR, felt super easy

Finished with 10 doubles of 315 box squats. I'm spent.

[alB5]

I think you barely tapped it. Good lift!

Hit a new DL today.

135x5
205x5
255x3
305x3
385x3
435x3
485x1, 10lb PR, felt super easy

Finished with 10 doubles of 315 box squats. I'm spent.

Nice numbers! Congrats on the new PR!

DL day tomorrow for me, will post vids if I can.

[drumad]

Fuck yes, smashed bench today. Much easier than I had imagined.

115x5
145x5
175x3
215x5
245x3
275x1, 5lb pr and this sounds stupid but it's pretty sweet to bench 2.5 plates

[alB5]

Critique the shit out of this please. I'm stuck at a 300 PR and have gained 20 lbs since september. My bench/squat have gone up, but my DL hasn't budged. This was at 5am and had squat day two days ago.

[IronFreak]

Critique the shit out of this please. I'm stuck at a 300 PR and have gained 20 lbs since september. My bench/squat have gone up, but my DL hasn't budged. This was at 5am and had squat day two days ago.

I can see a few basic things that I would work on.

1. you're thinking about it WAY to much. get over the bar, get your head right, deep breath, position go. quit fondling the bar like your trying to start foreplay.
2. pause the video right before you start to pull, notice where your weight is. You are on your toes the entire time, trying to hold the weight out in front of yourself. you need to get on your heels.
3. your are straightening your legs out almost completely before yout torso ever moves........STOP. you need to start the movement with your upper body and simotaniously go up. it should be a smooth motion, not a 2-stage lever action.

Sit back on the bar, it you're not pulling it into your shins put it down and start over. think of how you would stand up with something heavy, you'd try and have the back straight as posible and close to vertical as possible.

Here is one of my pulls.



I sit down and load the hamstrings up with the weight.

[alB5]

I can see a few basic things that I would work on.

1. you're thinking about it WAY to much. get over the bar, get your head right, deep breath, position go. quit fondling the bar like your trying to start foreplay.
2. pause the video right before you start to pull, notice where your weight is. You are on your toes the entire time, trying to hold the weight out in front of yourself. you need to get on your heels.
3. your are straightening your legs out almost completely before yout torso ever moves........STOP. you need to start the movement with your upper body and simotaniously go up. it should be a smooth motion, not a 2-stage lever action.

Sit back on the bar, it you're not pulling it into your shins put it down and start over. think of how you would stand up with something heavy, you'd try and have the back straight as posible and close to vertical as possible.

Here is one of my pulls.



I sit down and load the hamstrings up with the weight.

Thanks for the pointers :up: ill post a new video the next day I deadlift with reading all these over before.
Lol @ fondling the bar comment

[IronFreak]

I don't know if I believe this........




I've watched it about 6 times..........On top of that he's using double overhand grip......

[Dermeister3]

Critique the shit out of this please. I'm stuck at a 300 PR and have gained 20 lbs since september. My bench/squat have gone up, but my DL hasn't budged. This was at 5am and had squat day two days ago.

What will help, which i think ironfreak pointed out, is scraping the bar up your shins as you pull. Keeping the bar closer to your center of gravity will help you pull more weight by utilizing your hamstrings/posterior chain more.

also, wear pants when scraping the bar. Ive bled numerous times on the bar when DLing in shorts.

[drumad]

What they said. Keep that ass down. It also doesnt look like you're fully locking out at the top. Stand tall and proud.

Anywho, smashed my last squat PR with a 15 lb pr.

[rbartongrimley]

You definitely are not sitting back on your heels at all. In fact, it can easily be seen that you aren't doing that because you aren't even locking out your pulls. At the top your shoulders are slightly forward and you are leaning over the bar.

Are you able to get lower and sit back on your heels when you are setting up? If not, do some mobility work to get everything looser. From my experience, all of the issues people normally have with form is they aren't able to get into the right one due to lack of mobility. You will know you've worked on mobility enough when you can do the splits.

Post another video implementing some of the things people have said.

Also, have a look at this website:

http://articles.elitefts.com/training-articles/tuggin-tips-advice-on-deadlifts-that-changed-my-life/

I would type a lot of the stuff out, but the guy does a great job going over some essentials (I am part of an online group with this dude and he is strong and quite knowledgeable).

[rbartongrimley]

What they said. Keep that ass down. It also doesnt look like you're fully locking out at the top. Stand tall and proud.

Anywho, smashed my last squat PR with a 15 lb pr.

Looked easy man. You could of done another easily.

[alB5]

Respiration question for you long-time experienced lifters. Do most of you just inhale going down with the weight then exhale as you extend? I know you're supposed to hold air in as you squat for example, just wanted to get someones opinion on simpler movements like benching etc..

thanks