deadlift vids:
140kg x 3 29/10/2011


160kg x 3 29/10/2011 - PR


Please please critique. i know form is not perfect and im trying my best to do it right. this is the only place where im getting form checks, no where else and no one teaching me either

I'm no expert, but I'll try to comment. On the 160s, I think your hips go up too quickly, causing the bending in your back. Are you remembering to push the chest out to create an arch in the upper back? If you are, I think the upper back may need some strengthening work to maintain tightness throughout the lift to keep a straight back. Again, I'm not an expert, so take it with a pinch of salt. 

Wanna ask something about meals. I know to have effective results, we need to eat much after WO. What if I workout on Mon, Wed, and Fri, do I still eat that much on Sat and Sun?

I'm no expert, but I'll try to comment. On the 160s, I think your hips go up too quickly, causing the bending in your back. Are you remembering to push the chest out to create an arch in the upper back? If you are, I think the upper back may need some strengthening work to maintain tightness throughout the lift to keep a straight back. Again, I'm not an expert, so take it with a pinch of salt. 

deadlift vids:
140kg x 3 29/10/2011


160kg x 3 29/10/2011 - PR


Please please critique. i know form is not perfect and im trying my best to do it right. this is the only place where im getting form checks, no where else and no one teaching me either

Hey guys, here's my routine. Appreciate it if you guys take a look at it.

Stats ~ 63.5-64kg

5-day split

Legs Day
Squats
Leg Press
Leg Extensions
Lunges or Hamstring Curl (Seated/ Lying alternating weekly) or Stiff-legged Deadlift (I don't do this if I go heavy on squats, instead I do normal DLs on my Back day)
Standing Calf Raise
Seated Calf Raise

*Planning to start front squats soon but need to know where to throw them into my routine. Calves lagging, need suggestion for good exercise? I tried donkey calf raise but lower back hurts too badly.    You can alternate front and back squats. No need to try to fit everything in on one day. Have you tried calf raises on the leg press machine?

Shoulders Day
Overhead DB/BB Press
Bent-over Lateral Raise
Side Lateral Raise
Front Raise (Usually do any 2 of 3 Raises above, alternating each week)
Upright Row (I'm always careful with this since its bad on the rotator cuffs) You could substitute this with face-pulls

Back Day
Pullups BW
DB/BB/T-bar Row
V-bar seated cable row
Close-grip lats pulldown (supinated grip)
Deadlifts (if I don't do SLDL on legs day)
DB shrugs
BB front shrugs

*Usually end my back day with 2 forearm exercises (BB wrist curl, BB reverse curl, Hammer Curls)

Chest Day
DB/BB Incline
DB/BB Flat bench
Cable Crossover or Flyes or Pec-deck
DB Pullover

*I sometimes do decline BB. Would love to do dips but sadly I can't go heavy on it cause it hurts my shoulders (tried avoiding going below 90 deg but didn't help)

Arms Day
Superset Bi/Tri
Incline DB Curl superset Skullcrusher
Hammer Curl superset Two/One arm Triceps Extension or Close-grip bench press (but usually i don't do CGBP cause my chest day is usually 1/2 days before, is this a right thing to do?)
Concentration Curl/ Preacher Curl superset Reverse-grip Tri pulldown/ DB kickback

*Really hard to list down all the combinations for arms since they are so many but i try to hit all heads possible.

I pyramid from low weight high reps to high weight low reps.
All 3-4 sets.
Mainly between 6-8 reps for work sets.
Critiques are extremely welcomed.

Thanks

IMO i think when you start your lift, you should sit back more, to use your legs to help you. From what i see, your hips are already up , so you're using a lot of your upper back to get it up. Next time try to get better lighting ? It's so dark. Good job on the poundage though

deadlift vids:
140kg x 3 29/10/2011


160kg x 3 29/10/2011 - PR


Please please critique. i know form is not perfect and im trying my best to do it right. this is the only place where im getting form checks, no where else and no one teaching me either

Routine looks solid.

noted, thanks. but i was thinking not to place my hips too low, the tnation vid states 2 ways to DL, lower and higher hip placement, hits different areas. high hips loads the back more, which is what i want.

but yeah from the vid it looks too high up..

edit:
@bobdabuilda: routine looks really solid. did you get there from somewhere or did you make it up yourself? hmm i do RDL on leg days and DL on back days, theres no issue doing both of them in the same week. just make sure to put back days as far away from leg days as you can.

and are you doing BW dips or weighted ones?

thanks for the comments, will surely try face-pulls out! as for working calves on leg press. where do i place my foot on the base(the metal plate that you push against). high up or low down? also, which leg press machine would be better, the horizontal (parallel to ground) or linear (45 deg from ground).
thanks! yep made it up myself and have been on it for almost 3 months since i started lifting again. pretty good gains i would say but i was thinking of  switching to a 2-day-upper/ lower split when i get back home during the summer break since i probably won't be eating like how i am now. have been reading up a bit but somehow i don't think i'm gonna like the split tho haha    what do you guys reckon about 2-day-splits? anyone done or on it?

btw, i would love to throw diff DLs on both back and legs day but its just that i have a weak lower back cause of some medications i've taken in the past (but i'm working on it tho!). i can actually get a bad backache from doing work while sitting down in the library (which is what i'm doing now haha)

quickie noob question. hey, is it necessary to do different style of workout that target are the same part of body?
looking through someone workout logs yeah makes me wondering.
for example are the train log above, the target are specified toward each body-part but why must have variety of style??
why not stick with the same style and just increase the reps and sets??
huu, sry if it annoyed but reading the sticky and comments surely does pop some random question in my head.

quickie noob question. hey, is it necessary to do different style of workout that target are the same part of body?
looking through someone workout logs yeah makes me wondering.
for example are the train log above, the target are specified toward each body-part but why must have variety of style??
why not stick with the same style and just increase the reps and sets??
huu, sry if it annoyed but reading the sticky and comments surely does pop some random question in my head.

Def. sit back more and use more legs. And work on some explosiveness. It'll help, trust me
You hitched on your last rep w/160kg. Work on lockout strength? Heavy DB Rows and Rack pulls.

f*** you man. Im doing high reps now and wont go into the 3-5 rep range for a while >_< Awesome strength.

quickie noob question. hey, is it necessary to do different style of workout that target are the same part of body?
looking through someone workout logs yeah makes me wondering.
for example are the train log above, the target are specified toward each body-part but why must have variety of style??
why not stick with the same style and just increase the reps and sets??
huu, sry if it annoyed but reading the sticky and comments surely does pop some random question in my head.

I think im deadlifting more can i handle 

on deadz day im going to go light and tengok sampai mana i can deadz

brah, where is ur 2xBW bench and deads pics and vids?

btw how old are u?

how long have u been training?

brah, where is ur 2xBW bench and deads pics and vids?

btw how old are u?

how long have u been training?