Author Topic: Elite Aesthetics Invitational  (Read 31860 times)

Witten

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Re: Elite Aesthetics Invitational
« Reply #100 on: July 21, 2014, 09:32:23 pm »
Does anyone have any suggestions for improving grip strength on deadlifts? I'm clearing 130kg+ sets pretty easily in mixed grip but the bar just slips out of my hands at that weight in normal grip.

Should I just reduce the weight a bit and do holds or something?

Hi, Durk

Your grip is likely not the problem. No one can pull their max weights with traditional double overhand. You either need to use a mixed grip, straps, or learn to pull with a hook grip. I can pull over 240 kg with a mixed grip, but I doubt that I could pull 200 with double overhand. It just doesn't work because the bar starts to spin. That's less than 80% of my max which is not uncommon. So you need to find a different way if you want to realize more of your strength potential

If you still want to improve your grip strength do warm up sets with double overhand and hold the last rep of every working set a little longer at the top and as long as you can on your final working set. Also chalk can only help your grip if you have access.

Soft-Hedwig

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Re: Elite Aesthetics Invitational
« Reply #101 on: July 21, 2014, 10:33:23 pm »
Thanks very much for such a detailed response.

Btw, 240kg as a max is pretty beastly. How long have you been training for?

Smit

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Re: Elite Aesthetics Invitational
« Reply #102 on: July 22, 2014, 04:11:42 am »
I want some opinions on Dumbbell vs Barbell bench press.

Unfortunately my gym offers NO support bars what-so-ever (like you have Witten) and I do not have a spotter. I really love doing dumbell bench press because of the bigger range of motion + its easier to bail when you cannot lift the weight.

However the program I am doing (Starting Strength) specifies the use of a barbell. I have been doing some googeling and the common opinion seems to be that because you can lift more with the barbell it is better for strength/mass gain.

Any thoughts on this?

Progress over the last 1.5 months

Squat 60 to 77.5
Press 30 to 35 (I suck at pressing, I do)
Bench 30 to 2x25kg dumbells
Deadlifts 50 - 110

Happy with all the progress except for my press but that lift is supposed to progress the slowest out of all four.

Goal for this program: Novice levels on http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html before I change programs to something more hypertrophy oriented.
« Last Edit: July 22, 2014, 05:00:08 am by The Organ Grinder »

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Re: Elite Aesthetics Invitational
« Reply #103 on: July 22, 2014, 05:20:32 am »
Good job Eise!

Some progress here as well:
Squats, 80kg feels a lot better and I'm starting to like the exercise more and more. I would probably be able to singles at 100kg. Will work towards doing reps at 100kg for now.
More steady bench-press, but no real weight progress. Been doing deep push-ups on chairs (PR: 25) and will work on my triceps (where I think my biggest bottleneck is at the moment).
Super progress cutting 3 minutes off my 5km run. Been consistent at 23 minutes three times in a row, and I'm not dead after a run.
Working on my lower back strength right now to do heavier dead lifts. 100kg is getting pretty easy, but I want to keep my form perfect when I'm putting on more weight.
Working my ab/core workout doesn't make me want to kill myself anymore. Somewhat visible six pack in certain angles/lightning.

Weight is around them same (78-79kg), but I have less body fat now. Overall, I feel great! Looking forward to bulking up a bit when the summer is over, while getting massive gains.
"Wappayuuuu" - Cara

Smit

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Re: Elite Aesthetics Invitational
« Reply #104 on: July 22, 2014, 05:42:42 am »
Great work Patrik.

Hard to believe im 10kg heavier than you Patrik.. i need to cut as soon as I hit my novice strength levels
« Last Edit: July 22, 2014, 05:53:25 am by The Organ Grinder »

Witten

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Re: Elite Aesthetics Invitational
« Reply #105 on: July 22, 2014, 07:58:13 am »
Thanks very much for such a detailed response.

Btw, 240kg as a max is pretty beastly. How long have you been training for?

I have been training seriously for about 19 months and specifically for powerlifting for about 10 months. I had some base before, but I broke my ankle playing football (soccer) then got more serious about the weights after that had mostly healed up.

Witten

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Re: Elite Aesthetics Invitational
« Reply #106 on: July 22, 2014, 08:28:48 am »
I want some opinions on Dumbbell vs Barbell bench press.

Unfortunately my gym offers NO support bars what-so-ever (like you have Witten) and I do not have a spotter. I really love doing dumbell bench press because of the bigger range of motion + its easier to bail when you cannot lift the weight.

However the program I am doing (Starting Strength) specifies the use of a barbell. I have been doing some googeling and the common opinion seems to be that because you can lift more with the barbell it is better for strength/mass gain.

Any thoughts ?


For a single workout, I would agree that the dumbbell bench could be a better lift for developing your chest. However, the barbell is far superior for long term strength development (which requires hypertrophy to continue to drive the strength).

1. Consistency - you can get set up the same way on a barbell bench press which is much harder to do with dumbbells because you have to worry about getting them in position.

2. Precision - in order to progress anywhere close to optimally you need micro plates for the press and bench. Dumbbells jump weights at rapid increments so it's harder to progress when all you needed was a little more weight on the bar.

3. More energy spent on pressing - you can get the weight into position easier and you can get set up better so you can lift more weight consistently which will lead to more strength/ hypertrophy.

Bottom line is you need to ask for a spot. If there really was no one around, then dumbbells certainly have a lesser possibility of terrible injury, but realize that you will be limiting your progress

Smit

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Re: Elite Aesthetics Invitational
« Reply #107 on: July 23, 2014, 06:56:15 am »
FORM CHECK UPDATE

Deadlift 100 x 5 (4 reps only)

Not happy with this at all. Didnt have a right feeling going into. Significant back rounding during the last few reps. Should have eaten more breakfast. Squatting that heavy on the same day really took it out of me.

Press 35 x 5

Press, my weakest lift. Very hard to execute correctly. Feel a lot of tension in my back during this exercise, and not the good kind.

Squat 80 x 5

This felt pretty good and I think my form was okay througout. Am I squatting too deep?
« Last Edit: July 23, 2014, 08:55:53 am by The Organ Grinder »

Illu

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Re: Elite Aesthetics Invitational
« Reply #108 on: July 23, 2014, 05:26:05 pm »
Yea dat back bending on the deadlift, either bad technique or too weak back, problem doesn't seem to be leg strength anyways, I need to work on my back too before going heavier on deadlift.

I like the music during the press  :kappa:

Great squatting from my knowledge, not that I've been squatting or deadlifting that much even in my life but I've watched a few vids and got some tips in the past, squatting deep is good I think, I've heard it's bad for your knees if you stop midways. Also just sitting in the squat posision can give you a good stretch.

Witten

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Re: Elite Aesthetics Invitational
« Reply #109 on: July 24, 2014, 08:22:14 am »
I don't have time to get to all of them right now, so we will start with the deadlift.

Your back rounding is actually far from your biggest problem.  The back is the weak point of the conventional deadlift so it will round slightly whenever the weight gets heavy; how much you are willing to tolerate is up to you, and if your lower back starts to round just stop the lift because you likely won't be able to lock it out anyway.

Your back rounding did not look like a problem at all to me.

Your last two reps were actually better because the bar started more over your mid foot.  The first two, I can definitely notice the bar drift back over your midfoot which is obviously inefficient.  You need to start with the bar more over your midfoot, bend your knees until they touch the bar, then tip over at the hips as far as you need to reach the bar.

Next you need to figure out how to get your body tighter to initiate the lift.  There are a lot of tips for this and I am not sure which one will work, but squeeze the bar as hard as you can and pull your lats into your front pockets to get your back tight.  There are a lot more cues that might work, but I can't remember them all right now.  Squeeze your abs as hard as you can whenever you take your big breath to start the lift.

Next, stop looking to the side.  Keep your head and neck aligned, looking forward, because once you become more efficient and can lift more weight you can actually tweak your neck by doing this.

Finally, you need to focus on pushing your hips through once the bar gets above your knees.  Fire your glutes as hard as you can at the top of the movement to fully lock it out.

Smit

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Re: Elite Aesthetics Invitational
« Reply #110 on: July 24, 2014, 09:00:26 am »
Thanks Witten. Will try and incorporate that next time!

Witten

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Re: Elite Aesthetics Invitational
« Reply #111 on: July 28, 2014, 11:09:12 pm »
Ok, on the press, I can't see anything terrible, so I will just give you some general tips.  At the bottom make sure to take a big breath in and try to explode as much as possible; also try to hold the bar tight against you when you have at the bottom in the rack position (so you stay tight the entire time). 

Then, the biggest cue for the press is to squeeze you glutes hard ... the entire lift. This will make it much harder for your lower back to round and will give you a more solid base to press from.  If you still feel some discomfort in your back it could be shoulder mobility that is limiting you from pressing correctly.

Illu

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Re: Elite Aesthetics Invitational
« Reply #112 on: September 17, 2014, 08:54:20 pm »
50 pushups, never mind the jungle 50 WR tie there, just skip to like 8:30 for the pushups :kappa:


Illu

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Re: Elite Aesthetics Invitational
« Reply #113 on: October 01, 2014, 09:12:37 am »
Injured my right quad muscle while sprinting today, didn't warm up properly, pretty stupid. Never pulled a muscle before even though I've done quite a bit of sprinting in my life, I got careless.

Seems it's called hamstring, need to get my anatomy right.
« Last Edit: October 02, 2014, 05:00:39 am by Illu »

Basler

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Re: Elite Aesthetics Invitational
« Reply #114 on: October 31, 2014, 05:43:45 am »
C-3PO, you might want to lower the weight on your deadlifts, until you can do them steady, slowly and without having to drop the weight at the end, form>weight.

Alright press, but the pain in your back comes from your posture, try to keep your lower back straight, maybe build some more core strength in general.

Squats seem fine, I personally never squat below about 100 degrees, but that's just me since I used to skateboard as a teen and have knee pains as a result from that :P

Illu

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Re: Elite Aesthetics Invitational
« Reply #115 on: October 31, 2014, 06:12:57 am »
My hamstring seems fine now btw, started doing some light legwork, also recorded some pullups and bench but my current cam quality is not very good and no sound, might upload some vids sometime soon though.

Illu

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Re: Elite Aesthetics Invitational
« Reply #116 on: November 23, 2014, 06:57:54 am »
92.5kg bench press PR (around 204lbs)

Weird random number but I was just loading more weights a little at a time and suddenly realized I was easily on PR weight (previous 85kg)

Could probably press 100kg but this was at the end of the bench workout, tried for 2 reps but failed the 2nd.

What's the nerd WR?  :kappa:

AEB

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Re: Elite Aesthetics Invitational
« Reply #117 on: November 23, 2014, 08:00:31 am »
Nice PR.  I haven't tried a max press but a month or two ago I did 4 reps at 100 kg and then 3 reps at 102.5 on the next set, so I guess my PR is 102.5. Maybe I could do 107.5 kg, should definitely be able to do 1-2 reps with 105 kg.

OHMSS

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Re: Elite Aesthetics Invitational
« Reply #118 on: November 23, 2014, 08:29:19 am »
What's the nerd WR?  :kappa:

Maybe this guy (famous in SC2):
http://wiki.teamliquid.net/starcraft2/INcontroL
Quote
Trivia
  • [...]
  • He can bench press 435 lbs (197 kg).

Illu

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Re: Elite Aesthetics Invitational
« Reply #119 on: December 04, 2014, 06:38:48 am »
Starting on a new workout called 5x5, it's pretty well known I think, I'm using this free site for info/guidance http://stronglifts.com/5x5/

Basically you have 5 different excersises, squat, bench, barbell row, deadlift, overhead press and you do 5 sets of 5 reps except the deadlift which you only do 1 set of 5 and you workout 3 times a week and 3 excersises per workout.

You start very light, max half of your current 5 rep maxes for each excersise but you increase the weight 2.5kg (5lbs) every workout, deadlift you increase 5kg (10lbs).

Seems simple and fun so I'll try to keep at this until next year and more if it's still fun and I'm making gainz.

hotshott

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Re: Elite Aesthetics Invitational
« Reply #120 on: December 05, 2014, 02:10:49 am »
Starting on a new workout called 5x5, it's pretty well known I think, I'm using this free site for info/guidance http://stronglifts.com/5x5/

Basically you have 5 different excersises, squat, bench, barbell row, deadlift, overhead press and you do 5 sets of 5 reps except the deadlift which you only do 1 set of 5 and you workout 3 times a week and 3 excersises per workout.

You start very light, max half of your current 5 rep maxes for each excersise but you increase the weight 2.5kg (5lbs) every workout, deadlift you increase 5kg (10lbs).

Seems simple and fun so I'll try to keep at this until next year and more if it's still fun and I'm making gainz.

I love 5x5. Just simple, straight forward, do your sets and you're done. It's what got me into a gym and into lifting weights for the first time.

AEB

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Re: Elite Aesthetics Invitational
« Reply #121 on: December 11, 2014, 11:10:50 am »
Tried 105 kg bench today and did one rep, could probably do 2, will try 107.5 some other time. I've now been lifting for over eight months every other day (almost) which I'm pretty proud of since I've never been exercising for that long before without taking huge ass breaks. Usually train back + biceps/forearms + abs + calves one day, rest one day, and then chest + shoulders + triceps + upper legs, rest, repeat. Might be a weird schedule but I think it works for me and I don't want to go the gym almost every day.

I've barely been doing deadlift so I don't really know my PR there. I'm pretty strong at other back exercises so I should start doing deadlift more often. I think it's a pretty scary exercise, kinda afraid that I'll be doing it wrong even though I know how to do it. Started doing squats a bit too but I don't push myself there as well so far.


Illu

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Re: Elite Aesthetics Invitational
« Reply #122 on: December 11, 2014, 04:47:56 pm »
Nice bench, I'll attempt 100kg at the end of january probably.

Squat is for me alot scarier than deadlift since if you fail you basically have to drop the weight behind you and you need to keep balance with the weight too. Squat is one excersise where I won't try to max.

AEB

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Re: Elite Aesthetics Invitational
« Reply #123 on: December 12, 2014, 06:13:24 am »
Thanks and I agree about squat as well. Also, another reason why I haven't been doing those particular exercises a lot is because there's fucking always some else doing them.

EDIT: I know I wrote my schedule is well suited for me but I've still been thinking if I should perhaps change my schedule to something like this instead:

- Chest + triceps.
- Legs.
- Rest day.
- Shoulders + abs.
- Back + biceps.
- Rest day.
- Repeat.

What I usually do now is an easy warm up set doing high reps at like 15-20, then I do three heavy sets and reps are usually around 10 but can be 12-14 on the first set (tend to pick an easier weight on the first heavy set) and down to 7-8 if I try a really heavy weight. I usually do around 9-11 though. I always try to do some light cardio as a full body warm up before I start lifting as well. I sometimes, if I find the time and energy, have a cardio only day for around 40 minutes.

I'm thinking I should try to cut down on reps and only do 5-7 and stick to that for a while. Seems appropriate since I care more about getting stronger and not how I look (volume). I can at least try it out for a while and go back to high reps later.

Feel free to comment on this since I'm still a noob at it.
« Last Edit: December 12, 2014, 03:46:31 pm by Anemptybox »

Illu

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Re: Elite Aesthetics Invitational
« Reply #124 on: January 12, 2015, 03:13:16 pm »
5x5 workout update:

Squat 75kg (165lbs) - easy still

Bench 57.5kg (127lbs) - cake, can't wait for the weight to get heavier on this, started too light probably but I'm gonna stick to it I think it will pay off I'm not in a hurry.

Barbell Row 47.5kg (105lbs) - easy

Overhead Press 50kg (110lbs) - failed one rep today in the 4th set, first excersise where I've failed a rep yet so now I have to stay on this weight until I complete it 5x5 or lower 10kg if I fail reps 3 workouts in a row. I'm making sure to do these totally strickt with no leg drive, I keep my legs totally straight and so I only push with arms/upperbody, clearly a tough excersise.

Deadlift 100kg (220) - cake especially since deadlift is the only excersise where I do 1x5 instead of 5x5, the weight increases by 5kg (11lbs) every time on the deadlift though instead of 2.5kg (5lbs) like on the other excersises.

I'm currently slightly below 87kg which is like 191lbs could probably lose like 5kg fat without much of a strength loss but haven't bothered yet.
« Last Edit: January 12, 2015, 03:21:27 pm by Illu »

SimThreat

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Re: Elite Aesthetics Invitational
« Reply #125 on: January 13, 2015, 08:36:46 pm »
Illu are you lifting because you want to lift more or for aesthetics?

I'm working out pretty hard atm. Currently doing a full body split routine over 2 days with one rest day after. But in a few weeks I'll be looking to do the full body split 3 times over 6 days and then have a rest day once a week.

Will post pics eventually. I'm doing it just for the aesthetics/confidence/self esteem though. Other health benefits are a plus.

I don't give a shit about how much weight I lift, means nothing to me.

SimThreat

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Re: Elite Aesthetics Invitational
« Reply #126 on: January 13, 2015, 08:48:22 pm »
As far as supplements go I'm having a protein shake per day with 5g of creatine mixed in.

During my workout now I'm having an 8:1:1 BCAA mix (9.6g leucine per serve).

I also have a simple multi vitamin 5 days a week. I have 6g of fish oil, 3g of vitamin D, and 2g of cod liver oil every day.

Illu

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Re: Elite Aesthetics Invitational
« Reply #127 on: January 15, 2015, 05:39:30 am »
Cool I lift for both aestetics and to get stronger, getting stronger works as a great motivator for me.

When I first started I was pretty sloppy with my nutrition and just ate shitloads of food and got slightly fatter but stronger, I've started to lean down a bit now with more optimized nutrition but I'm sure I'll keep getting stronger too.

Feeling better overall mentally and physically might be my main motivator though because from that also comes looking better, those kinda go hand in hand.

I could also post a little about my nutrition later on, always interesting.

Basler

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Re: Elite Aesthetics Invitational
« Reply #128 on: January 16, 2015, 04:03:03 am »
I'm with Illu, I too lift for both aesthetics and strength. I'm a professional Wrestler, so I basically need to, although my appetite is and has always been complete shite. I desperately need to work on that.

Spec

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Re: Elite Aesthetics Invitational
« Reply #129 on: January 22, 2015, 04:17:03 am »




Guys, does anyone here have one of these? If so, how resistant is it, or how reliable, etc? Cause I'm shit scared that this might break my doorway :(

Basler

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Re: Elite Aesthetics Invitational
« Reply #130 on: January 22, 2015, 05:10:46 am »
I've never seen one fo those in person, but I guess if you set it up properly it won't fuck you over, these things usually get tested and should receive some sort of approval before release.

When in doubt, find a tree with a strong branch at the correct height, do your shit there, that's how I started out :P

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Re: Elite Aesthetics Invitational
« Reply #131 on: January 22, 2015, 02:04:00 pm »
[img]

Guys, does anyone here have one of these? If so, how resistant is it, or how reliable, etc? Cause I'm shit scared that this might break my doorway :(

I'm 205 lbs and have used that exact model several times.  It has never failed me.  Happy pull-upping!
« Last Edit: January 22, 2015, 02:12:11 pm by Stalemate »


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Spec

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Re: Elite Aesthetics Invitational
« Reply #132 on: January 25, 2015, 08:08:48 am »
Basler that's unfortunately not an option, there aren't parks near where I live, and fitness is not one of my main hobbies so I can just take the time to find one... I'm happy that this bar take care of the job.

Nice to hear that it's solid! :D This bar, a few dumbbells and a rubberband (plus benches, chairs...) are my "home gym" for now. :)

Illu

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Re: Elite Aesthetics Invitational
« Reply #133 on: January 25, 2015, 10:48:45 am »
Pullups are one excersise I'm horribly weak at still, struggling for 3x5 (at bw 86kg/190lbs) pullups are not included in my current workout program but I have to get back to them eventually, would like to be able to muscle ups eventually heh.

AEB

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Re: Elite Aesthetics Invitational
« Reply #134 on: February 01, 2015, 06:50:43 pm »
I've had some elbow/triceps problem for the last month when doing certain exercises. It felt pretty good yesterday however when I was in the town I grew up in and thought I'd follow my dad to the gym who just started lifting + I haven't been there in forever and they've since made it a lot bigger and better.

I did some incline dumbbell press that went something like this (don't remember exactly the # of reps, especially on the lower weights):

Set 1: 20 kg x 12-15
Set 2: 30 kg x 10-12
Set 3: 32.5 kg x 10-12
Set 4: 38.5 kg x 10 (or maybe this was 37.5? Don't remember but seems more likely since they go up 2.5 at a time here. My gym has 38.5)
Set 5: 40 kg x 7-8
Set 6: 42.5 kg x 5 (on this set I lowered the bench so it was almost completely flat)

That's a new record for me. I've once done a few reps with 41 kg dumbbells at the gym I usually go to. Luckily no pain during or after but I probably shouldn't work out this heavy again for a while. Mostly going to focus solely on legs, abs  and some cardio in february.
« Last Edit: February 01, 2015, 06:55:52 pm by Anemptybox »

SimThreat

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Re: Elite Aesthetics Invitational
« Reply #135 on: February 01, 2015, 07:12:23 pm »
Bro have you got pics? (no homo)

AEB

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Re: Elite Aesthetics Invitational
« Reply #136 on: February 02, 2015, 05:23:46 am »
Here's one taken awhile back when I do a set with the 38.5 kg dumbbells for that particular exercise.

AEB

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Re: Elite Aesthetics Invitational
« Reply #137 on: February 07, 2015, 02:14:55 pm »
Leg day today which went pretty well and then I tried some heavy bench press for the first time since like mid december and I'm happy to say it felt pretty great. Did some warm up with the bar only and then 50 kg x 15, 80 kg x 10-12, 100 kg x 1, 102.5 kg x 1. Could've done more reps at the higher weights but didn't want to risk feeling pain.

AEB

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Re: Elite Aesthetics Invitational
« Reply #138 on: February 11, 2015, 12:13:19 pm »
Leg day today, went pretty well again and also tried bench with cool results:

20 kg x 25
50 kg x 15
80 kg x 10
100 kg x 1
105 kg x 1
107.5 kg x 1
110 kg x 1
112.5 kg x 1

Very happy with those sets and I'm confident I can do 115 kg now. Really surprised I managed to go that high with that many sets even though it was only 1 rep each.
« Last Edit: February 14, 2015, 03:21:37 am by Anemptybox »

Illu

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Re: Elite Aesthetics Invitational
« Reply #139 on: February 16, 2015, 10:53:02 am »
Deadlift footage form check:

130kg (286lbs) x5
130kg (286lbs) x3 with belt
150kg (330lbs) x2 with belt


It's with commentary too, turn up volume or use headphones if volume is low, I tried to talk a bit louder though.

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Re: Elite Aesthetics Invitational
« Reply #140 on: February 16, 2015, 12:06:24 pm »
Nice! But that max power low rep training is just a one time thing to show off, right? Would be really unhealthy otherwise, wouldn't go below ~8 reps regularly as a beginner, especially with deadlifting which can really screw your back n shit. 12 reps is like the golden mean between force and stamina, 5-8 should be the lower limit for casuals but more than ~15 is basically useless for gain (this is one of the few agreed upon rules outside of the jungle of fitness pseudoscience bullshit). I don't wanna patronize you for I have no idea what your experience level is, but I learned that it's better to give such hints after talking to beginners who did stuff like 3 or 60 reps frequently :D

I am going to the gym ~twice/week now (planned 3x this week, GF arrives on saturday :nesquik: ), but mostly for cardio stuff because I wanna get fit and lose weight for summer sports. Knees are a big problem as a sturdy 188cm dude who likes to run and hike, so around 5kg less (currently ~93) would be amazing. My genes would allow me to gain like a mofo (gained 4kg in my only serious gym month a few years ago, and I think it was mostly muscles), but unfortunately I am aiming for the opposite ^^

P.S.: The way you rapidly drop the weight doesn't look so healthy either. And your pants are goofy :nesquik: While crouching it makes you look like an old peasant woman in a skirt. Needs more gym swag.
« Last Edit: February 16, 2015, 12:47:17 pm by ohmss »

Illu

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Re: Elite Aesthetics Invitational
« Reply #141 on: February 16, 2015, 02:03:23 pm »
Thanks for the feedback, I was doing a training program called 5x5 for awhile so that's why I did 5 reps (deadlift only 1x5 normally though) but I have started to deviate from that program lately as I feel I need more variation to make it more fun and get stronger.

I was planning to keep deadlifts around 6-8 reps in training mostly from here on with occational 3 reps when I'm preparing to max out, PRing is a big motivator for me so I like to go for max lift PRs at least once a year per excersise.

I'll consider what you have said though, also I dropped the weight because I was feeling tired and I thought it was better than to try to set it down slowly when tired but anyways the pants are my favourite pants atm sorry.. and they have swag :kappa:

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Re: Elite Aesthetics Invitational
« Reply #142 on: February 20, 2015, 03:40:13 pm »
I'm no deadlift expert but your form looks good to me, and the pants seem very comfortable which is the only thing I care about when I lift.

Illu

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Re: Elite Aesthetics Invitational
« Reply #143 on: February 21, 2015, 03:30:48 am »
yea sure the pants are amazing, stop me from scraping my shins too

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Re: Elite Aesthetics Invitational
« Reply #144 on: February 21, 2015, 03:56:48 am »
Form looks good, but I would control the weight more if I was you, nice and slowly lifting and putting it down. Your body will get more out of it too.

http://muscle.ucsd.edu/musintro/contractions.shtml
« Last Edit: February 21, 2015, 04:04:20 am by Basler »

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Re: Elite Aesthetics Invitational
« Reply #145 on: February 21, 2015, 03:49:55 pm »
Deadlift footage form check:

130kg (286lbs) x5
130kg (286lbs) x3 with belt
150kg (330lbs) x2 with belt

https://www.youtube.com/watch?v=O50p24Q9QOM

It's with commentary too, turn up volume or use headphones if volume is low, I tried to talk a bit louder though.

Illu as far as I can tell your deadlift form looks pretty good.  It would help if you had more of a side angle and didn't have the baggy pants on to see a little bit better.  You might also be able to start with your hips slightly higher.  Omar Isuf has one of the best informative YouTube Channels for beginners so I would recommend you watch this video https://www.youtube.com/watch?v=AfOxKyn7wGI

Other than that, please do not drop the weight slowly.  The deadlift starts from a dead start making it a concentric only lift.  If you lower it slowly you will not be able to do as many perfect reps and probably put yourself at a slightly larger risk for injury.

Also one rep scheme isn't universally the best or the worst.  High reps on a compound movement will actually tend to lead to more form break down.  Many successful lifters use very low reps on the deadlift specifically.  Just keep the weight something that you can handle for multiple sets.

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Re: Elite Aesthetics Invitational
« Reply #146 on: February 22, 2015, 03:39:44 am »
Cool thanks, I do watch weightlifting channels on youtube, among them Omarisuf from time to time, I will check this out.

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Re: Elite Aesthetics Invitational
« Reply #147 on: March 03, 2015, 08:51:35 pm »
Bench today after some warm up sets: 100 kg x 5, 110 kg x 1. I then did some incline dumbbell press but only with 31-33.5 kg dumbbells for three sets, around 12 reps on every set. Some triceps after that but still taking it easy there. Leg training tomorrow.

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Re: Elite Aesthetics Invitational
« Reply #148 on: March 14, 2015, 12:33:00 pm »
Chest and triceps today. Bench 20 kg x 25, 50 kg x 20, 100 kg x 2, 115 x 1 (yay), 80 kg x 12. Then did some incline dumbbell press with 31, 33.5, 36, 36 kg, around 10-12 reps on each set.

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Re: Elite Aesthetics Invitational
« Reply #149 on: March 20, 2015, 10:58:12 am »
Good semi-incline dumbbell press today (I don't like doing this exercise with a completely flat bench for some reason, I only do that on the bench press), sets were:

18.5 kg x 20
33.5 kg x 12
38.5 kg x ~10
38.5 kg x ~10
41 kg x 9
31 kg x 12

Feels nice to use those 41 kg dumbbells on a set and actually being able to get them up without too much problem.