Hi Sifus, I'm back again for form check

-Dandarklight79mikehuan

Squat @ 1.5xBW (105kg)
So I noticed that I didn't go down to parallel. Gotta work on that.


Shoulder Press @ 40kg
Was unstable at 1st rep, so I squeezed my glutes and it helped.


Deadlift @ 100kg



Please comment on my form! and Happy Chinese New Year!

well done! everything looks spot on. DL especially

first two exercises best be done in a cage though. always think what would happen if you fail a set.

Everything looks good! If I were to nitpick, I'd say try not to hyperextend the neck so much on deadlifts, a more neutral position would be ideal. And squat depth, but you've already spotted that so you know what to do!

Got it. Thanks guys!
1 question though, how can I increase my shoulder press? I've been stuck at 42.5kg since November 2013. I've tried deloading down to 35kg but it didn't help.

Perhaps switch to push presses for a couple of weeks to give yourself a feel for handling heavier weights. Then return to regular OHPs and restart your progression on them.

Do you have a squat rack? Or else it might difficult for you to squat with a barbell. Unless u learn how to clean and do front squat.
If you are really newbie, i ll suggest u to squat bodyweight -> Dumbbell -> Barbell

Instead of buying barbell and the weight plate, i think invest in a gym membership might be cheaper.

you are going to get heavier DB's right?

Cause doing the same weight will not get you much results after a couple of days/weeks

I'd warm up with A and go with B for my last warm up and working set. Basically only when you need to.

This post has been edited by silasya77: Apr 14 2014, 10:45 PM

Use mixed grip when your grip is failing (last set, etc). Otherwise, A.

Does anybody have lower lower back near the tailbone pain when doing deadlifts?

I'd use mixed if I were to do their weight First rep, my grip would have failed already

just to check, my right hand bicep is actually bigger than my left hand. but why is it that when i do harebell curl, i noticed that my right hand's strength is weaker than my left hand?

That is quite peculiar case if i ever heard any.

same here..... you are not alone....

right. so any sifu can shed some light?

Well theres a reason for that ahaha. Its called a lifting competition for a reason and only those who carry serious enough poundages enter.

This post has been edited by silasya77: Apr 17 2014, 01:20 PM

Probably genetics. Your right arm's bicep insertion could be higher or lower thus making it look bigger but not stronger. Also could be a mechanical disadvantage due to said muscle insertions.

I did. Now after continuing my back pain has gotten so extreme that I'm advised not to lift any weights whatsoever. In the mean time recovering but takes a long time. Deadlift injuries are the hardest to heal from so lower the weights and film yourself to see what was wrong with your form. Heck, I thought my form was perfect. But guess it wasn't. Brought down my performance in everything and now it hurts just bending down to touch my toes. Does it hurt outside of the gym? If it does I'd advise you to lay off the heavy dls for a bit and not be an idiot like me ahaha

Nope it doesn't really hurt outside the gym. I stopped deadlifting and squatting for almost 2 weeks now. Have searched around Reddit and actually it's pretty common. A tight hamstring might cause the problem as what IIRC is that there's no muscles around the tailbone.

Always use double overhand grip (both palms facing your body).

Only switch to Mixed grip when your grip fails and you're not able to complete your lifts (or you know you wont be able to pick up the bar using double ovrhand).

If you always use Mixed grip, you won't develop your grip strength.

If you're a beginner, double overhand grip shouldn't be an issue. The weight is not heavy enough to make you fail.

YOu may succeed using double ovrhand up to probablay 2.2-2.3x bodyweight when attempting 1 rep max. You'll probably need to move straight to mixed grip when attempting anything above that (unless you have extremly strong grip). There are some who can double-ovrhand 3x bodyweight without straps.