SHIRO

[Shiroikage]

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

vid's marked private

also, i will just repost this because it really is a good checklist

The Deadlift: Perfect Every Time



1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot – the whole foot, not the mid-instep.

2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.

3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.

4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.

5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until it locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.

[thetruepandagod]

vid's marked private

fixed, also oh man i started reading that like it was about squats and my brain melted

[Shiroikage]

Yeah, it's a lot more apparent in that vid.
Hips rise really quickly before the bar even starts moving and the lift almost becomes an RDL. Do you get some really freaky glute/ham DOMS? That might be telling.
Your back rounds a bit, nothing terrifying, but it's guaranteed to get worse as the weight increases. Try to follow that checklist when you pull next time and see if it feels better.

[thetruepandagod]

Yeah, it's a lot more apparent in that vid.
Hips rise really quickly before the bar even starts moving and the lift almost becomes an RDL. Do you get some really freaky glute/ham DOMS? That might be telling.
Your back rounds a bit, nothing terrifying, but it's guaranteed to get worse as the weight increases. Try to follow that checklist when you pull next time and see if it feels better.

I haven't gotten DOMS outside of my quads in forever, but yea think im doing DL's in 2 days gonna try to make sure to rectify all these things.

[Shiroikage]

I hear you. DOMS just kind of goes away/you get used to it. Sometimes I get it these days with the kind of frequency I do, but usually it's something else that's more unpleasant.
Like someone beat my legs with a baseball bat or just other weird aches and pains like that. Almost always get better after I warm-up though.

[Chun Liroy]

Shiro, I'm just gonna explain something that happened to me this morning, I have no idea what caused it.

Started two adays yesterday, started with a fairly light day: Morning I just did 2 triple sets of pullups, 2 triple sets of pushups, and a triple set of dips. The evening I did about 40 mins of cardio (5mi. on the bike and 2mi. on the elliptical). Had some recovery-type protein afterwards, followed by a meal in the morning, and I just went to sleep that night, since I had eaten before I went (waited 30 mins after eating, went, then went back to sleep). Woke up this morning fine, went to work out. Did 2 triple sets of pullups, triple set of push ups, triple set of dips, then the type of dips that you kind of do on a weight bench that mainly targets triceps (I have no idea what they are called). i hate special k beforehand, about an hour before hand, went to the gym, came back, then had protein+small lunch and went to work.

About an hour afterwards, I got a seriously bad headache, felt slightly nauseous, and felt all my muscles feel weak and started shaking a little bit (pretty much flu-type symptoms, except they onset within the hour). After about 2 hours the advil/ibuprofen finally kicked in, I was just wondering if it could be related to putting too much stress on my body lately (Just normal people stuff, wake up early, go to sleep late (5am~1am days), and then starting two adays or if it was just some freak thing. I'm feeling a bit better now, probably due to the ibuprofen, but damn that shit was annoying as fuck earlier.

[Shiroikage]

It's really tough to say, probably just not recovering well. You're not sleeping enough, (maybe) not eating enough, and (possibly) not hydrating well enough. I had an ocular migraine once after a gym session where it was too hot and I wasn't hydrated enough. It was a little bit unnerving because it started right as I was driving home and I had this scintillating patch of blindness in the left part of my field of vision.

Two-a-days shouldn't be fucking with you too badly because pull-ups, dips, and push-ups aren't exactly exercises that put a massive stress on the body. Also, not really sure why you're doing such frequency. You can no doubt manage since they're such basic exercises, but I have a feeling that using heavier exercises less frequently would be more productive for you at this point.

Also, if you're trying to gain weight, I wouldn't bother with too much cardio. It'll make you need to eat more, and you can get your aerobic fitness back up pretty quickly once you're bigger and stronger.

[Milkster]

They're setting Olympic Clean and Jerk records and I'm thinking of you Shiro. You missed all of the hot snatches.

[Chun Liroy]

I've been trying to eat 3 meals a day, at the minimum. (I used to be only doing 1~2, it was really really bad. This was before I started working out though). I'm trying to get cut, mostly at the moment, and build a solid base of muscle. I'm always listening to like 3 different inputs at once, but lately been doing mostly body weight stuff. I like doing cardio, because I have shitty lungs and I'd like to be in some sort of shape and have some endurance. I also have a bit of fat I still would really like to get rid of. I've noticed nice increases in terms of just strength, though. I started out barely being able to do 5 pull ups, 10 push ups, and 4 dips. I've since been doing 3 sets of 10 pull ups, often with the first set going up to 15 reps, 20 reps of pushups, and 10~11 reps of dips, which I definitely like. I only have 3 weeks, however, until school and thus decided that I'd do two-adays for a months to accelerate my workout gains, etc. Was planning on doing pull ups/push ups/dips in the morning (Pull ups are seriously an awesome work out), and then do compound exercises at night, maybe doing 5x5s to increase the mass a bit, as well as doing legs. CS sent me a video last night:



and I decided that I might start doing squats, and maybe mix back in deadlifts.

Regardless, I'm going to take the night off tonight, to rest a little bit muscle wise but to also shake off whatever it was I had this morning.

[tyven]

You missed all of the hot snatches.

10/10 masterful

[Shiroikage]

They're setting Olympic Clean and Jerk records and I'm thinking of you Shiro. You missed all of the hot snatches.

I've been trying to watch as much weightlifting I can, but 6 hours a day is almost mind-numbing. At best, I'm watching a session and a half.
Chinshanlo's world record C+J was fucking masterful.

10/10 masterful

Indeed.

I've been trying to eat 3 meals a day, at the minimum. (I used to be only doing 1~2, it was really really bad. This was before I started working out though). I'm trying to get cut, mostly at the moment, and build a solid base of muscle. I'm always listening to like 3 different inputs at once, but lately been doing mostly body weight stuff. I like doing cardio, because I have shitty lungs and I'd like to be in some sort of shape and have some endurance. I also have a bit of fat I still would really like to get rid of. I've noticed nice increases in terms of just strength, though. I started out barely being able to do 5 pull ups, 10 push ups, and 4 dips. I've since been doing 3 sets of 10 pull ups, often with the first set going up to 15 reps, 20 reps of pushups, and 10~11 reps of dips, which I definitely like. I only have 3 weeks, however, until school and thus decided that I'd do two-adays for a months to accelerate my workout gains, etc. Was planning on doing pull ups/push ups/dips in the morning (Pull ups are seriously an awesome work out), and then do compound exercises at night, maybe doing 5x5s to increase the mass a bit, as well as doing legs. CS sent me a video last night:

and I decided that I might start doing squats, and maybe mix back in deadlifts.

Regardless, I'm going to take the night off tonight, to rest a little bit muscle wise but to also shake off whatever it was I had this morning.

Eh, do whatever, just make progress and do it with spirit.
And also, you better damn well start doing squats. They work well as an assistance exercise for damn near everything.

[Blarg]

my left leg quad sometimes cramps when I do bench press, it's pretty cool

[Shiroikage]

my left leg quad sometimes cramps when I do bench press, it's pretty cool

this is a sign that you are doing something right

[Shiroikage]

Today's workout was brutal. I knew it was going to suck because I was really irritable yesterday night and today.

My top front squat today was 30 lb less than my best. Then I did clean & press & missed one @ 60 kg. After that point, I basically felt completely blown out and wanted to leave the gym. Instead, I did sets @ 50 kg, 45 kg, and 40 kg. Then it was time for cleans. It took a lot of mental strength to actually even set-up for them. I did 4 sets and then 'Sweet Child of Mine' started playing and I truly knew that I had died and gone to hell. I unloaded the bar, sat on the bench behind the platform for a couple of minutes and then shuffled through the gym, up the stairs, and to my car like a zombie, mumbling to everyone that I knew along the way. I drove home, feeling completely and utterly stoned and being oddly mesmerized by the woman on the radio, shuffled to my front door and then wrote this post.

if i squat more than 300 lb tomorrow, it will be a victory

[Shiroikage]

now i'm going to make a chocolate protein shake in chocolate milk and then eat frosted flakes out of the box

[Qalbert]

mix the frosted flakes into the shake

[Qalbert]

a chocolate frosted sugar bomb

[Shiroikage]

a chocolate frosted sugar bomb

mad props on the calvin and hobbes reference

[Chun Liroy]

now i'm going to make a chocolate protein shake in chocolate milk and then eat frosted flakes out of the box

I mixed nesquik with the chocolate protein shake powder and milk and it tasted delicious.

[Shiroikage]

tbh, this particular powder is called double chocolate chunk but it should really be called double chocolate chalk