Bro, what about the DL on bar should be 20cm off the ground thing?

yeah it sud b 20cm off the ground, which is the radius of the 20kg plate. i cant possibly do 20+20 +20(empty bar) just yet hahaha thats friggin 60kg DL man, now 45 oso stall d hahha..

from stronglifts forum, where some dude commented on my form as well..

Deadlift -- overall pretty good. However, until you're using 20kg plates, stack something under the plates (e.g. other plates on their side) so that the bar is about 20cm off the ground. Next, ensure the bar is a little closer to your shins at the start. You want the bar to be roughly over the middle of your foot. Third thing: avoid the mixed grip unless you must use it to complete the lift. Using a double overhand grip will help work your grip strength. Last thing, if you can train barefoot or in flat soled shoes, you'd be better off.

Squat-- overall I thought it looked good. The bar seemed to be over your center of gravity, you kept a pround chest and a good back arch. As with the deadlift, you may want to try barefoot if the gym allows it, or else something other than cushioned running shoes.

PRE-WO STRETCH BEFORE SQUATS. IMPORTANT.

Hip Abduction

and

Glute Stretch

this glute stretch alone can make me hurt like mad.. damn.. my glutes are freaking weak.or maybe just dormant for too long.

and hamstring stretches done before deadlifts..

Standing Hamstring Stretch

---

Added on March 10, 2010, 6:29 pmtoday's workout was awesome. learnt lotta things from kege, another lyn forumer haha. been training for a month so far, following stronglifts 5x5, having some flesh growing, instead of just being stick and bones. However overlooked a really important factor.

8. You train with the intensity of a arthritic old lady.

I honestly think I do. people finish their last rep with forced reps, like they're dying or something.. I just survive my workout.. clearly not pushing myself. I didn't push so much before this to learn the form.. now that form has improved, time to push for more. A LOT more. Anyways today's WO

Squats 5x5 42.5kg
(apparently if I can do more than 6-8 reps, that's too light, and I actually could if I want to.)

Bench Press
Empty bar x 6-8
32.5kg x 2
40kg x 3

Inverted Rows (along with Lat Pulldowns)
8/6/6
60lbs x 3 (done till failure, around 6 reps average)

Push ups 10/8/8

Reverse Crunches 3x12

This post has been edited by cheezzzz: Mar 10 2010, 06:29 PM

taking a break from working out for now, piled with assignments and tests.

scheduled to kick back on either 26/3 or 29/3

did a bit of exercise yesterday cuz I felt really stiff.

a few good mornings

1 x F Air Squat
3 x F Push-ups 10/10/10

Ahhh feels so good to hit the bar again!
was one of my better workouts inawhile.pushed harder,eating a bit better and hope to get better rest tonite.oh only prob today was I shouldve had a bigger pre WO meal..neways any advice on my diet n workout?

Todays food and workout log..

Breakfast - 2 apple blend w 1 scp protein n 1 scp milo, 3 eggs, 1 big pc wholemeal bread w peanut butter
Snack/pre WO - 100g beef,minced,stir fried, 250ml milk
Post WO/Lunch - bit of rice w bit of vege, 2 eggs, 100g beef again
Snack - fruits (honeydew today),250ml milk
Dinner - fruits or vege, with 100g meat,250ml milk
Supper - 250ml milk with fruits or vege (if gotla)

Using a calorie calculator I need an estimate of 2600 kcals to put on weight.with the this diet above..is that even 2600??

Workout log!

Squats
Empty bar 20kg x 5
40kg x 5
45kg x 5
50kg x 5 x3

Overhead Press
Empty bar 20kg x 5
25kg x 5
27.5kg x 5
30kg x 5 x3
(Started to stall when using 30kg,time to use 27.5 again and lift at a moderate speed and better form)

Deadlift
40kg x 5
45kg x 5
- feel my form is poor, as tho I'm lifting but not burning my hams enough.isn't deadlift supposed to leave you dead or at least almost,when you're finishing your last rep?any advice on DLs anyone?

Pull ups
15 kip/momentum quarter way pull ups (all d way is full ma,quarter is 1/4 haha)
9 negatives
6 negatives
3 negatives

That's about it for today,any advice guys? Lifting is all about form,hope to improve my form b learning from d pros here!

I'm sure you can push DL further. My squat is at 42.5 and DL is at 65. Feels great and lower back sore the next day. You can do it

hmm.. ill try to push harder.. im just worried about form.. so basically as long as my back doesnt round and the setup is all ok, and i lift like i want do a pelvic thrust, driving my heels into the ground - should be ok? ill try to push for heavier hehehe

Majinity: bro! push your squat too haha! thanks for motivating me to push more, u should to on your squats, if it doesnt hurt your glutes.. its too light! i realised i have to put heavier weights to feel it on my glutes. u can try it remember to do glute activation before squatting!

Yep should be fine. Lol, to me if my lower back hurting then my form sux that day. There's darklight's video of DL in his youtube, here http://www.youtube.com/watch?v=1ZT_4YL_Ays , you can see how he do it. I haven't video my form check, so I can't say mine is good.

The squat, I don't dare to push more weight when on my 3rd rep I hardly can go back up. Or when I feel like I'm leaning forward. (doing back squat btw). Last time I tried for more weight, a friend who once did SS say to me "your weight is too heavy, your form seems not good". I deload and do the next set, and he smiled to the form.

bro I used to lean forward too, now I'm more stable. few ways you can overcome this issue. try front squats, either oly bar or barbell. I really prefer front squats and i would change to them once my shoulders n collar bone have more flesh.if not it hurts haha. I learnt to go down with the bar without leaning forward with an old school weighted smith machine, the bar itself is already 40kg LOL. that really burnt my glutes, felt like it was squeezing the crap outta me. but it was good, now on the oly bar I go down properly, well at least my form improved abit.

1,5,10,15 rep max calculator


absolutely essential for anyone doing a 5x5 programme.

Bfast - 3 scp protein, shake w 250ml milk, egg mcmuffin
Snack - 1 fried popiah 1 kuih w coconut inside (uni field trip)
Lunch/Pre WO - Bit of rice w some steamed fish, bit of tofu and vege
Snack/Post WO - Chicken rice breast meat, 500ml milk
Dinner - 3/4 plate 3 diff veges, 1/4 plate (100g more like it) beef, 250ml milk
Supper - Banana, 250 ml milk

Squats
5 x 5 55kg
(YEAH SQUAT 1x MY BW SOON! )

Bench press
1 x 4 40kg
1 x 3 40 kg
1 x 5 x 3 37.5kg
(I could only do 40 with a spotter, and this is the first time benching since my break, maybe not back in shape yet.)

Inverted Rows
1 x 8
1 x 8
1 x 6

I'm jealous looking at your squats.

bro use the calculator i posted, first do do one relatively heavy set of squats, for me its about 50kg. so i calculate i could do about roughly 50kg x 8-10 reps, make sure u push. cuz this data will determine whats ur 5RM, then input the details.. tadaaa u get ur 5RM! i was lifting with no guidance whatsoever to get my 5RM, now at least i have a 5RM, got new PR to look forward to haha.of course that means more stalling, but itll be great to overcome the plateau!

bro ull get there! im jealous of ur DLs too ahhaha. keep lifting!

This post has been edited by cheezzzz: Mar 29 2010, 09:32 PM

breakfast - 3 eggs,2 apples blended with 1scp soy protein
snack - 2 eggs,toast bread w kaya butter
lunch/pre WO - pan mee @ kin kin KL with lots of small meatballs,bit of leafy vege
post WO - chicken rice, 250ml milk
snack - 250ml milk
dinner - longbeans,bit of spinach,beef n fish about 100g-ish in total,small slice tofu,250ml milk
supper -250ml milk with any fruit i can find


WOD 31/3/10 Wednesday

Squats
1 x 5 20kg Empty Bar
1 x 5 60kg
1 x 4 60kg
2 x 5 60kg
1 x 4 60kg

Majinity now I know what you mean by leaning forward LOL. Gonna challenge again on Fri!

Overhead Press
1 x 5 20kg Empty Bar
1 x 5 27.5kg
1 x 4 27.5kg
1 x 3 27.5kg
2 x 5 27.5kg

Not a good set. Not at all.. trying to breathe properly messed my lift, but it got better during last two sets as I learnt to rest the bar on my front shoulders before another rep.

Deadlifts
1 x 5 20kg Empty Bar
1 x 5 40kg
1 x 5 50kg
1 x 4 60kg

Friggin mad. Not successful with the 1 x 5 for 60kg, gotta try again next WO.

Chin Up/Pull Up (replaced with lat pulldown)
1 x 10 The weight before 64 lbs
1 x 8 64lbs
1 x 4 77.5lbs
1 x 7 64lbs


Last reps for squats felt like shitting brix. Gonna challenge 64lbs lat pulldown till i can get 10-12 reps x 3, then keep increasing weight gradually till > my BW, and attempt chin up/pull up! (cuz I can only do negatives so far )

Eccentric! Increase Strength!

A fellow LYN forumer Desvaro explaining Eccentrics. Freaking good read. Explains why I'm starting to stall.. Considering decreasing a bit of the weights, especially on the DLs to stop stalling. My hamstrings are not really flexible tbh. and they're lagging behind compared to the growth of my other parts of the body

Hey, glad to know what I wrote was of help to you.

Anyway, ditch your lat pulldowns, just keep doing negative chin ups, lat pulldowns will not help you much in doing chinups and pullups.

Your deadlift should be higher than your squat, just saying. I know you train deadlifts at the end, so that might be a factor, But eventually, you should aim to have a DL higher than Squat. If your squat is 1.5 BW, your DL should be around 2.0 BW.

I don't think you should incorporate eccentrics into your Stronglifts 5x5 just yet. Just keep pushing yourself until you stall on a majority of your lifts (which can happen soon), and then change things up.

This post has been edited by Desvaro: Mar 31 2010, 11:22 PM

Okay now you making me more jealous. Great DL man! Btw, the breathing while pressing, I have that too sometimes. Very frustrating. And yes, doing it slower let you have the chance to get the breathing more proper.

Desvaro: It sure did bro, very informative. I can totally relate to gaining strength using essentrics as I used to do negatives until yesterday. And I could do 64lbs on the pulldown, which is a lot compared to what I could do before I started Stronglifts! Yep I won't be doing eccentrics until I stall pretty bad for like a week or so.Thanks for the advice!

Majinity: broo u have pretty great lifts too ok! my DL was freaking shaky and yes it killed my lower back. But the 50kg lift killed my back more than the 60kg lift though. Oh I took Mehdi's advice on Stronglifts, to breathe at the top of your lift so you can bounce back immediately for another rep once you hit the bottom. Resting the bar on your front shoulders also help.

what happen to me is whenever i finish my heavy squat. my lower back already tired. and it is real hard to perform deadlift. that why the program only have 1 set of mainset for deadllift, but trust me,do a static stretch between set do wonder to your workout

yeah_guyz: ooh. I googled static stretch. found a few and yeah I must say, after the stretch you'll feel ready to kill the next set!

breakfast - 3 eggs,2 apple blend with 1 scp soy protein, corn
snack/pre WO - corn, 100g beef, 250ml milk
lunch/pre WO - rice,vege,250ml milk,100g beef,2 eggs
snack - some meat. 250ml milk
dinner - meat again, with variety of vege, 250ml milk
supper - 250ml milk

milk is starting to be expensive.. anyone know of milk suppliers? wholesale? GOMAD soon, which I'll need 2L of milk everyday nx week, 3L d following and 4L MAX.Until I hit 75-80kg.

WOD Fri, 2/4/10

20kg = Empty Oly Bar

Squats
1 x 5 20kg
1 x 5 40kg
3 x 5 60kg
1 x 3 60kg
1 x 5 60kg

DAMN I COULDVE PROGRESSED TO MY NEXT WEIGHT. remember to rest enough and STATIC STRETCH, then kill the set. or else you fail and fall to the floor. first falling experience in squatting hahah

Bench Press
1 x 5 20kg
1 x 5 25kg
1 x 5 30kg
1 x 5 35kg
5 x 5 40kg

I hope I didnt do too much...Was worried I couldn't settle 40kg x.x

Inverted Rows
1 x 9 BW
1 x 8 BW
1 x 6 BW

Push-ups
1 x 12
1 x 9
1 x 8