SHIRO

[Kuya]

weight/height? im jealous of ur pec development....

Don't know how much precisely in that pic, but it was probably around 150 (i'm 146 right now). I'm 5'9.

[Shiroikage]

shiro can u link to your DL vid? im uploading 2 now

The only DL vid I have is fairly max effort so there's some upper back rounding:


It's far from perfect, but I wouldn't make the kind of progress I do if I only allowed for 100% perfect form.

Here is my most recent high-bar squat PR for good measure. It's fairly maximal for the day, but the form is pretty good, would like to be more upright and be deeper though.

[Kuya]

Yes the flat/incline bench gods have been kind to me.

[thetruepandagod]

Don't know how much precisely in that pic, but it was probably around 150 (i'm 146 right now). I'm 5'9.

im 5'9 also keep jumping between 155-145 now, its maddenning if i slack on eating for a day.

Yes the flat/incline bench gods have been kind to me.

decline bench at all?

[Chun Liroy]

Also, fucked up my left shoulder doing something, lol. now it non painfully pops every time I go down on a wide stance pushup

[Shiroikage]

Also, fucked up my left shoulder doing something, lol. now it non painfully pops every time I go down on a wide stance pushup

How are you injuring yourself so much? Eat more and be really mindful about what you're doing.

edit: I should add that doing YWTLs & shoulder dislocates as a warm-up + being very strict about overhead pressing has made my shoulders feel wonderful. Still don't barbell bench though. Overhead work is good for the shoulders, imo.

[thetruepandagod]

The only DL vid I have is fairly max effort so there's some upper back rounding:


It's far from perfect, but I wouldn't make the kind of progress I do if I only allowed for 100% perfect form.

Here is my most recent high-bar squat PR for good measure. It's fairly maximal for the day, but the form is pretty good, would like to be more upright and be deeper though.

I cannot keep my ass down for DL's from what i am seeing... i need to practice so much more. should be uploaded soon.

[Shiroikage]

I cannot keep my ass down for DL's from what i am seeing... i need to practice so much more. should be uploaded soon.

i will comment on what i see when they are ready

[Kuya]

im 5'9 also keep jumping between 155-145 now, its maddenning if i slack on eating for a day.



decline bench at all?

nope, hard to fit anything else in the routine at the moment

[Shiroikage]

i'm not really sure what decline bench does except allow you to push vanity weight and make it that much easier to kill yourself while benching

[thetruepandagod]

i will comment on what i see when they are ready

Enjoy the sideways view as i can't figure out how to fix it, and i spend so much time fidgeting with my hands because i broke my finger. Destroy everything else with criticism though because i genuinely feel i have no idea what im doing in regards to DL and don't want to end up broken.

Spoiler: show

[Chun Liroy]

How are you injuring yourself so much? Eat more and be really mindful about what you're doing.

edit: I should add that doing YWTLs & shoulder dislocates as a warm-up + being very strict about overhead pressing has made my shoulders feel wonderful. Still don't barbell bench though. Overhead work is good for the shoulders, imo.

Lol, well I've ALWAYS had a really bad lower back, so that the deadlifts aggravated it, didn't surprise me. It wasn't debilitating, just more of a "Well, I'm gonna take a break of those for a while." We were doing 5x5 of shoulder press for the first time. He helped me the first set just to make sure I had the right weight, and to ensure I was doing it right. The whole shoulder press machine is just really awkward for me anyways, just feels like I'm reaching so far back and pushing up at an awkward angle (just to get the bar up). By the last rep, it was fairly difficult, only able to squeeze out 4 in a rep, so maybe I over did it a little bit. It just felt like typical "hey, new work out, awkward muscle" type hurt, but I went on vaca back home the next week and every time I lifted up my should above my head, it had some minor pain, lol. Figured I'd rest it a bit, and now it does a slight little pop whenever I go down on push ups, lol. First couple days going back, it did hurt slightly on the pushups, but the pain has since gone away.

[Chun Liroy]

I'm no expert by far when it comes to deadlifts, lol. But it seems like when you go down, you put it all down with your back instead of doing the lift in reverse. Maybe you're supposed to do that? idk, just looks like it'd hurt my back.

[thetruepandagod]

I'm no expert by far when it comes to deadlifts, lol. But it seems like when you go down, you put it all down with your back instead of doing the lift in reverse. Maybe you're supposed to do that? idk, just looks like it'd hurt my back.

supposed to drop it, my gym is full of faggery though and this may get me in trouble

[Shiroikage]

First vid is pretty decent, bar path isn't too bad, hips might be a bit too low, but everything's pretty good. Back seems to be arched pretty hard, might be better if it's close to neutral but that might just look more pronounced because you're leaner. Hips rise a bit before the shoulders, but it's not as pronounced as in the second video.

In the second vid, since the weight's heavier, your shoulders get pinned a bit so when the hips rise, your chest doesn't rise at the same rate which makes you use more back to finish the lift. Even then, it's not really too bad in this vid but it would get pretty bad as weights get higher.

Nothing is really obviously wrong, you might just need to think about lifting your chest more. Maybe play with your starting position a bit. What point of your foot is the bar over?

Also, lowering the bar should be like a deadlift in reverse.

[Shiroikage]

Lol, well I've ALWAYS had a really bad lower back, so that the deadlifts aggravated it, didn't surprise me. It wasn't debilitating, just more of a "Well, I'm gonna take a break of those for a while." We were doing 5x5 of shoulder press for the first time. He helped me the first set just to make sure I had the right weight, and to ensure I was doing it right. The whole shoulder press machine is just really awkward for me anyways, just feels like I'm reaching so far back and pushing up at an awkward angle (just to get the bar up). By the last rep, it was fairly difficult, only able to squeeze out 4 in a rep, so maybe I over did it a little bit. It just felt like typical "hey, new work out, awkward muscle" type hurt, but I went on vaca back home the next week and every time I lifted up my should above my head, it had some minor pain, lol. Figured I'd rest it a bit, and now it does a slight little pop whenever I go down on push ups, lol. First couple days going back, it did hurt slightly on the pushups, but the pain has since gone away.

Just use a bar to press instead of a machine?
If something's not really in horrible pain, best thing you can do is see how it feels with some light work. Things tend to heal better with light activity. Some very strict pressing work with just the bar might give you some clues as to what happened.

[Shiroikage]

I guess, the second vid almost looks like you're trying to squat the bar off of the floor to start it.

[Chun Liroy]

Just use a bar to press instead of a machine?
If something's not really in horrible pain, best thing you can do is see how it feels with some light work. Things tend to heal better with light activity. Some very strict pressing work with just the bar might give you some clues as to what happened.

That's what I was using. I suppose I misspoke when I said machine. It was a normal shoulder press... (I have no idea what to call it besides machine), it's just where the bar sat, I could barely even get my hands to grip it in that position (I'm really fucking unflexible). I had to grab it with one hand and then kind of force my other hand to stretch to grab it, lol. Then pushing it up off the stand was really awkward, muscle wise.

[thetruepandagod]

First vid is pretty decent, bar path isn't too bad, hips might be a bit too low, but everything's pretty good. Back seems to be arched pretty hard, might be better if it's close to neutral but that might just look more pronounced because you're leaner. Hips rise a bit before the shoulders, but it's not as pronounced as in the second video.

In the second vid, since the weight's heavier, your shoulders get pinned a bit so when the hips rise, your chest doesn't rise at the same rate which makes you use more back to finish the lift. Even then, it's not really too bad in this vid but it would get pretty bad as weights get higher.

Nothing is really obviously wrong, you might just need to think about lifting your chest more. Maybe play with your starting position a bit. What point of your foot is the bar over?

Also, lowering the bar should be like a deadlift in reverse.

Bar is over the arch of my foot, i feel like i bob forward when i rise, going to have to make conscious effort to make sure i raise chest in sync with hips.

found a better video, same weight as 2nd vid so can see problems easier in this i think.

Spoiler: show

I guess, the second vid almost looks like you're trying to squat the bar off of the floor to start it.

i kinda feel like i do... i need to practice way more

[Shiroikage]

That's what I was using. I suppose I misspoke when I said machine. It was a normal shoulder press... (I have no idea what to call it besides machine), it's just where the bar sat, I could barely even get my hands to grip it in that position (I'm really fucking unflexible). I had to grab it with one hand and then kind of force my other hand to stretch to grab it, lol. Then pushing it up off the stand was really awkward, muscle wise.

like behind the neck, seated or what?