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TSlow yat 82	Mar 22 2015, 07:37 AM Show posts by this member only \| IPv6 \| Post #101
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	updating my records... keeping it for future usage workout plan updates (REV: 22032015): » Click to show Spoiler - click again to hide... « CHEST BARBELL BENCH PRESS 57.5KG 8 REPS (ST 68.5KG) NARROW GRIP 40KG 8REPS MACHINE BENCH PRESS 80LBS 8REPS MACHINE INCLINE PRESS 90LBS 6REPS EZBAR DECLINE PRESS 20KG 12REPS DUMBELL DECLINE PRESS 20KG 8REPS SMITH MACHINE DECLINE PRESS 30KG 8REPS DIPS ASSISTED 35KG 12 REPS (ST +12.5KG) BARBELL INCLINE PRESS 35KG 8REPS DUMBBELL CHEST FLY 14KG PER SIDE 8REPS EZBAR PULLOVER -BEHIND 15KG 8REPS CROSSOVER UP 15KG CROSSOVER DOWN 17.5KG SHOULDER DUMBELL SIDE ROW 10LBS 20REPS FRONT RAISE 10LBS 8REPS UPRIGHT ROW 39.5KG 6REPS MACHINE REAR DELTOIDS RAISE 20LBS MACHINE LATERAL DELTOID RAISE 80LBS 6REPS MACHINE OVERHEAD PRESS 40LBS 7REPS CUBAN PRESS 15KG 4REPS ARNOLD PRESS 14KG 6REPS BARBELL OVERHEAD PRESS 37.5KG 6REPS (ST 37.5KG) BARBELL REAR RAISE 32.5KG 8REPS ARMS BICEP ISOLATE CURL DUMBELL 12KG 6REPS EZ BAR CURL 25KG 5REPS (ST 25KG) TRICEP EXTENTION 15KG 6REPS ALTERNATE BICEP CURL 12KG PER SIDE 8REPS BICEP CURL MACHINE 50LBS 6 REPS CHICKEN CURL MACHINE 30LBS 12REPS HAMMER CURL 14KG PER SIDE 8REPS DUMBELL TRICEP EXT 8KG 13REPS TRICEPS PUSHDOWN 60LBS 8REPS CHICKEN CURL EZBAR 10KG 12REPS BACK PULLDOWN 70LBS 8REPS PULL UP MACHINE 80LBS 6REPS NARROW CHIN ASSIST 41KG 6REPS (ST 2.5KG) MORNING SQUAT 25KG 11REPS SEATED ROW MACHINE 90LBS 6REPS SINGLE SIDE ROW 28KG 8REPS LOWER BACK MACHINE 80LBS 12REPS BEND OVER ROW 57.5KG 6REPS PENDLAY ROW 32.5KG 8REPS ST 49.5KG ROMANIAN DEADLIFT 27KG 12REPS DEADLIFT 75KG 8REPS (ST 94KG) ABS SIDE ABS 24KG 8REPS MACHINE CRUNCH PRESS 64KG 15REPS DECLINE ABS CRUNCH BARE 20REPS LOW ABS 70LBS 11REPS CORE TWIST 40LBS 6REPS DUMBELL CRUNCH PRESS 20KG 12REPS (ST 32KG) LYING LEG RAISE 7LBS 8REPS HANGING LEG RAISE 4KG 12REPS STANDING MACHINE CRUNCH 60LBS 12REPS LEGS LEG EXTENTION 140LBS 6REPS LEG CURL 80LBS 10REPS CALF RAISE MACHINE 150LBS 8REPS SLEDGE QUAD 30KG 13REPS GLUTUES 120KG 8REPS 60KG 12REPS CALF 80KG 12REPS 120KG 8REPS LEG PRESS (QUADRICEPS) 80LBS 20REPS LEG PRESS (GLUTES) 120LBS 8REPS FRONT SQUAT 37.5KG 8REPS (ST 50KG) LUNGE EZ BAR 22.5KG 7REPS PER SIDE BACK SQUAT 57.5KG 8REPS SS 71.5KG
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ammarmustaqim	Mar 22 2015, 10:06 PM Show posts by this member only \| Post #102
Getting Started Junior Member 66 posts Joined: Mar 2015	Good luck on finishing it ! This post has been edited by ammarmustaqim: Mar 22 2015, 10:07 PM
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TSlow yat 82	Mar 23 2015, 11:49 AM Show posts by this member only \| Post #103
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(ammarmustaqim @ Mar 22 2015, 10:06 PM) Good luck on finishing it ! finish wat? lol gonna start 13th cycle which is at d 4th months. learn alot using candito linear strength-control program. at the end of 12th cycle, had better technics of deadlift, squats, bench press n other accesory works. sinc this year resolution achieved, time to go back more towards bodybuilding. will b jumpin to candito linear strength-hyperthrophy program for now. in d manual, this program kinda blurly n not clear like control-strength program. but i guess d jiss is still d same. progression rules. 0-10lbs each week. gonna use my workout plan updates (REV: 22032015) as basis to begin with. - extremely minor shoulder pain but not gonna add more weight though for heavy bench day - cal intake at 2000cal/day (deficit 200cal) 3-4days for this week. end of minor cuts. QUOTE 13th cycle Heavy Lower Day Squat 3sets x 6 reps 73KG Deadlift 2sets x 6 reps 96.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Pendlay Row 3sets x 6 reps 52KG Overhead Press 1setx 6reps 37.5KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 37kg Stiff Legged Deadlift 3 sets x 8 reps 31kg Hamstring Curl 3 sets x 12 reps 30kg 1dumbell Calf Raise 5 sets x 15 reps 55kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 20kg per side dumbell Incline Chest Press 4 sets x 8 reps 35.5kg Pendlay Row 4 sets x 8 reps 33kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 33kg Hammer Curl 3 sets x 10 reps 12.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Mar 28 2015, 09:25 AM
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TSlow yat 82	Mar 23 2015, 11:57 PM Show posts by this member only \| IPv6 \| Post #104
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	keeping this for d record. finally able to finish up 2x6 at 96.5kg where i failed last time.. same weight, abit different technic n its still rounding bc easier to break d floor. can clearly which 1 i struggle alot..lol..keep on screamin M7SrgPieovg /MVc83cU_ZdM This post has been edited by low yat 82: Mar 24 2015, 12:02 AM
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TSlow yat 82	Mar 30 2015, 11:45 AM Show posts by this member only \| Post #105
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(low yat 82 @ Mar 23 2015, 11:49 AM) finish wat? lol gonna start 13th cycle which is at d 4th months. learn alot using candito linear strength-control program. at the end of 12th cycle, had better technics of deadlift, squats, bench press n other accesory works. sinc this year resolution achieved, time to go back more towards bodybuilding. will b jumpin to candito linear strength-hyperthrophy program for now. in d manual, this program kinda blurly n not clear like control-strength program. but i guess d jiss is still d same. progression rules. 0-10lbs each week. gonna use my workout plan updates (REV: 22032015) as basis to begin with. - extremely minor shoulder pain but not gonna add more weight though for heavy bench day - cal intake at 2000cal/day (deficit 200cal) 3-4days for this week. end of minor cuts. 14th cycle, -cal intake at tdee 2200kcal. Wit higher proten intake on hyperthrophy day n d day after. - shoulder r near pain free. -finally failed bench press at d same weight i did for d pass 3cycle. This due to technical error though. Gonna drop till 61kg. N based on candito new approach, m gonna swap away tng bench wit paused bench.. -gonna start 14th cycle mayb not today coz d calf muscle still n pain. QUOTE 14th cycle Heavy Lower Day Squat 3sets x 6 reps 75.5KG Deadlift 2sets x 6 reps 98.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 61KG Pendlay Row 3sets x 6 reps 54.5KG Overhead Press 1setx 6reps 40KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 39.5kg Stiff Legged Deadlift 3 sets x 8 reps 33kg Hamstring Curl 3 sets x 12 reps 15kg 1dumbell Calf Raise 5 sets x 15 reps 55kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 20.5kg per side dumbell Incline Chest Press 4 sets x 8 reps 37kg Pendlay Row 4 sets x 8 reps 35.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 33kg Hammer Curl 3 sets x 10 reps 12.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 9 2015, 12:41 AM
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TSlow yat 82	Apr 5 2015, 10:02 PM Show posts by this member only \| IPv6 \| Post #106
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	Started 15th cycle today. -finally break 100kg for deadlift! -no pain in shoulder -completed emergency fund, its time to save for next year investment QUOTE 15th cycle Heavy Lower Day Squat 3sets x 6 reps 78.5KG Deadlift 2sets x 6 reps 101KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 63KG Pendlay Row 3sets x 6 reps 57.5KG Overhead Press 1setx 6reps 41.5KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 41.5kg Stiff Legged Deadlift 3 sets x 8 reps 35.5kg Hamstring Curl 3 sets x 12 reps 20kg 1dumbell Calf Raise 5 sets x 15 reps 55kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 20.5kg per side dumbell Incline Chest Press 4 sets x 8 reps 39.5kg Pendlay Row 4 sets x 8 reps 37kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 33kg Hammer Curl 3 sets x 10 reps 12.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 21 2015, 01:00 PM
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TSlow yat 82	Apr 13 2015, 05:12 PM Show posts by this member only \| Post #107
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	Started 16th cycle yesterday -bz wit my newborn son.. but will do both heavy days. most probably changing to 3workout days. Means 1hyperthrophy day - changing pendlay rows which been doin since 5th cycle till now To tbar row. -hyperthrophy isolation progress in every 3weeks QUOTE 16th cycle Heavy Lower Day Squat 3sets x 6 reps 79.5KG Deadlift 2sets x 6 reps 103KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 65.5KG Tbar Row 3sets x 6 reps 35KG Overhead Press 1setx 6reps 41.5KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 44kg Stiff Legged Deadlift 3 sets x 8 reps 37kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 21.5kg per side dumbell Incline Chest Press 4 sets x 8 reps 41.5kg Pendlay Row 4 sets x 8 reps 39.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 35.5kg Hammer Curl 3 sets x 10 reps 13.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 21 2015, 12:58 PM
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TSlow yat 82	Apr 21 2015, 01:24 PM Show posts by this member only \| Post #108
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	started 17th cycle yesterday. - too bz again this week... - done dealift n squat. d real struggle begins..total form breakdown on deadlift start to feels heavy till u cant think ab wether ur form is correct or not. will try to improve on form though on next cycle.goona upload shortly d video.. QUOTE 17th cycle Heavy Lower Day Squat 3sets x 6 reps 81.5KG Deadlift 2sets x 6 reps 105.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 66.5KG Tbar Row 3sets x 6 reps 37KG Overhead Press 1setx 6reps 44KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 46kg Stiff Legged Deadlift 3 sets x 8 reps 41.5kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (flat) 4 sets x 8 reps 44kg barbell Incline Chest Press 4 sets x 8 reps 44kg Pendlay Row 4 sets x 8 reps 41.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 35.5kg Hammer Curl 3 sets x 10 reps 13.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 26 2015, 10:54 AM
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TSlow yat 82	Apr 26 2015, 11:03 AM Show posts by this member only \| IPv6 \| Post #109
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	17th cycle DL.. not sure can increase more weight or not. Suppose start 18th cycle today but legs still pain mayb still not familiar wit hyperthrophy day.. » Click to show Spoiler - click again to hide... « _4fHeu7vmNI -shrinking to 3days workout per cycle due to time constrain as need take k my son.. QUOTE 18th cycle Heavy Lower Day Squat 3sets x 6 reps 84KG Deadlift 2sets x 6 reps 107KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Tbar Row 3sets x 6 reps 39.5KG Overhead Press 1setx 6reps 44KG 2week progress. 2nd week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Upper Day Chest Press (flat) 4 sets x 8 reps 44kg barbell Incline Chest Press 4 sets x 8 reps 44kg Pendlay Row 4 sets x 8 reps 41.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 35.5kg Hammer Curl 3 sets x 10 reps 13.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 28 2015, 03:58 PM
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TSlow yat 82	May 5 2015, 09:55 AM Show posts by this member only \| Post #110
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	-failed 2nd time on deadlift.... deload till 101.5kg.. -again... too bz wit life... QUOTE 19th cycle Heavy Lower Day Squat 3sets x 6 reps 86KG Deadlift 2sets x 6 reps 101.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 71KG Tbar Row 3sets x 6 reps 41.5KG Overhead Press 1setx 6reps 46KG 2week progress. 1st week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 47.5kg Stiff Legged Deadlift 3 sets x 8 reps 44kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps edited: update. crap.. too bz. not able to squeeze in 3 workout days... onli able to do 2 heavy days..which end up failure for bench press..lol This post has been edited by low yat 82: May 14 2015, 09:52 AM
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TSlow yat 82	May 11 2015, 09:26 AM Show posts by this member only \| Post #111
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	20th cycle.... not in a good mood. been bz wit 2nd child...failed benching on last week will apply 3 workout days again.. QUOTE 20th cycle Heavy Lower Day Squat 3sets x 6 reps 87.5KG Deadlift 2sets x 6 reps 103KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 64KG Tbar Row 3sets x 6 reps 46KG Overhead Press 1setx 6reps 46KG 2week progress. 2nd week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 47.5kg Stiff Legged Deadlift 3 sets x 8 reps 44kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: May 14 2015, 09:51 AM
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TSlow yat 82	May 18 2015, 03:48 PM Show posts by this member only \| Post #112
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	in 21st cycle, gonna swap out pendlay row for hyperthrophy upper day wit dumbell side row. barbell rear raise swap wit upright row. n hammer curl swap wit barbell curl QUOTE 21th cycle Heavy Lower Day Squat 3sets x 6 reps 89.5KG Deadlift 2sets x 6 reps 105.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 66.5KG Tbar Row 3sets x 6 reps 50.5KG Overhead Press 1setx 6reps 47.5KG 2week progress. 1nd week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Upper Day Chest Press (flat) 4 sets x 8 reps 45kg barbell Incline Chest Press 4 sets x 8 reps 45kg Dumbell side row 4 sets x 8 reps 25kg Chin Up 4 sets x 8 reps Upright row 3 sets x 10 reps 32.5kg Barbell Curl 3 sets x 10 reps bare weight Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: May 25 2015, 04:23 PM
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TSlow yat 82	May 25 2015, 04:36 PM Show posts by this member only \| Post #113
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	- do great in squats, but havin bad days wit deadlift...decided to stop doin it for last week as i even struggle to complete my warm up sets.... -failed bench press for 3rd time . although its technical error, a failure is still a fail. will b reduce d weight to around 61kg n 2weeks progress... -cardio sucks to max... finish hyperthrophy day wit extreme tired till like wanna puke! QUOTE 22th cycle Heavy Lower Day Squat 3sets x 6 reps 92KG Deadlift 2sets x 6 reps 103KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 61KG 1st week. 2week progress Tbar Row 3sets x 6 reps 53G Overhead Press 1setx 6reps 47.5KG 2week progress. 2nd week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 50kg Stiff Legged Deadlift 3 sets x 8 reps 45kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Jun 1 2015, 09:47 PM
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TSlow yat 82	Jun 1 2015, 09:45 PM Show posts by this member only \| IPv6 \| Post #114
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	- all goes well, but my OHP dunno y failed...lol..gonna reduce weight gonna start a minor cut again since weight had increase back to old 65kg... will b havin deficit 500kcal on non workout heavy day. roughly deficit of 2000kcal per week. reducing carb as much as i could. or opt for high fiber carb below r today mesurement: 65kg BF MEASUREMENT 18% chest 15mm belly 31mm leg 16mm SIZE MEASUREMENT WAIST 33.5" LEG 20.7" ARM 13.3" startin 23rd cycle in 2 days. QUOTE 23rd cycle Heavy Lower Day Squat 3sets x 6 reps 94.5KG Deadlift 2sets x 6 reps 105.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 59.5KG 2nd week. 2week progress Tbar Row 3sets x 6 reps 55KG Overhead Press 1setx 6reps 41.5KG 2week progress. 1st week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Upper Day Chest Press (flat) 4 sets x 8 reps 47.5kg barbell Incline Chest Press 4 sets x 8 reps 47.5kg Dumbell side row 4 sets x 8 reps 25kg 2nd week Chin Up 4 sets x 8 reps Upright row 3 sets x 10 reps 32.5kg Barbell Curl 3 sets x 10 reps bare weight Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Jun 1 2015, 10:37 PM
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GameFr3ak	Jun 3 2015, 08:48 AM Show posts by this member only \| Post #115
Look at all my stars!! Senior Member 3,849 posts Joined: Oct 2006 From: Your Location	Bro I think you're starting the DL with pulling in your mind. A good queue that I've learned is to start the lift by coiling up my body, compressing my entire body and bracing my core VERY hard. I then start pushing my heels downwards as if I'm trying to push the earth down. This will force my hips to open up and the bar should be going up already. This will allow me to not rely on my lower back when I start the lift which kept my back neutral/straight. I also notice that you like to look up as you start the lift. I've also learned that I should look forward to keep my spine neutral. Looking up could create tension on the neck. Looks like your squat is going STRONG I find deadlift easy but been struggling with squat terribly
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TSlow yat 82	Jun 3 2015, 11:35 AM Show posts by this member only \| Post #116
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(GameFr3ak @ Jun 3 2015, 08:48 AM) Bro I think you're starting the DL with pulling in your mind. A good queue that I've learned is to start the lift by coiling up my body, compressing my entire body and bracing my core VERY hard. I then start pushing my heels downwards as if I'm trying to push the earth down. This will force my hips to open up and the bar should be going up already. This will allow me to not rely on my lower back when I start the lift which kept my back neutral/straight. I also notice that you like to look up as you start the lift. I've also learned that I should look forward to keep my spine neutral. Looking up could create tension on the neck. Looks like your squat is going STRONG I find deadlift easy but been struggling with squat terribly thanks for d tips for DL. had to admit pulling always comes more natural. mayb bcoz for sumo, its difficult to off from ground therefore i accidentally use pullin motion to lift abit b4 drive d leg to ground. still trial n error on DL. m still undecided wether to go for more straight back (hips had to go lower thus makin ROM is higher) or closer sumo stance (more stress on lower back, but less ROM n easier off d ground) after 1st deadlift failure, changin to closer sumo stance, had make me able to lift 11kg +- . may change back to straighter back technic n fine-tune abit. d neck part, still workin on it...lol. i guess vry weak upper back had caused me to use my neck more. every major lift, imho d most time we learn is when we deload d weight. fine-tune is best at this moment.dat same goes my squat had 1st failure on 78.5kg, jus abit of fine tune on d barbell position , had make me able to lift more 13kg +- . of course m ignore d facts dat my strength had grown as well.
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Amedion	Jun 3 2015, 11:39 AM Show posts by this member only \| Post #117
It's a bird! No, it's a plane! No, it's star Senior Member 3,377 posts Joined: Jul 2005 From: Klang	When want lift together.. Bring GameFr3ak along.
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GameFr3ak	Jun 3 2015, 12:42 PM Show posts by this member only \| Post #118
Look at all my stars!! Senior Member 3,849 posts Joined: Oct 2006 From: Your Location	QUOTE(Amedion @ Jun 3 2015, 11:39 AM) When want lift together.. Bring GameFr3ak along. dont wanna be there when you warm up with my max brah
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Amedion	Jun 3 2015, 12:55 PM Show posts by this member only \| Post #119
It's a bird! No, it's a plane! No, it's star Senior Member 3,377 posts Joined: Jul 2005 From: Klang	QUOTE(GameFr3ak @ Jun 3 2015, 12:42 PM) dont wanna be there when you warm up with my max brah I off for quite some time already as you can see i didn't update my progress here. Just wanna have frens that can workout together..
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TSlow yat 82	Jun 3 2015, 01:20 PM Show posts by this member only \| Post #120
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(Amedion @ Jun 3 2015, 11:39 AM) When want lift together.. Bring GameFr3ak along. someday bro.. but not now lo.. bz wit 2nd baby...onli able to workout at home.. T.T
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