Where do you workout at penang? It is really hot this few weeks here >.<

Won't there be too crowded? Well at least it is much cheaper there.

Always look for spotter if any good guy there. If there is no one you know, ask politely and tell them what to do.

Normally after train for 1 year at least, you can know how much further you can go. And you can stop 1 rep before failure.

In case there is no reliable spotter, use the squat rack. If squat rack not available, and u hit failure in bench, drop the bar to your chest and roll down. NEVER roll up to your neck. Search roll of shame. I did that sometime when there is no spotter at all and no squat rack. I feel nothing wrong with that if it is not too heavy barbell.

Forget about smith machine, it totally sucks. I rather not training my chest if I must use the smith machine lol.

This post has been edited by -ccy-: Jun 20 2014, 06:18 PM

That's hurt for your shin. Ya there are two different explanation on scraping your shin during deadlift but I think you shouldn't scrap your shin so hard. It should be touching your shin all the way up but definitely not scrapping so hard. But if your back arch and form is good and you couldn't avoid scrapping your shin, get a shin guard. I wear my knee sleeve as shin sleeve during deadlift to avoid direct contact with the bar.

Every body is different and some people couldn't avoid scrapping their shins during deadlift due to their longer limb and different body type. Even you have perfect form.

That work when you lifting not so heavy weight. As you progress heavier, the bar have to stay as close as possible to your body and might touching your shin. You want the bar to touch your shin and quad when you are lifting very max weight for better leverage.

Lazy to watch that video as too many version of teaching deadlift. Different people teaching different method. And what they teach sometime couldn't apply when it comes to real lifting.

Maybe you are right but I'm doing good with the bar slightly touching my shin during my deadlift. And I have no problem in progressing at the moment. As I mentioned, you can't expect the same method/form for all different body type. That's why they suggest sumo deadlift for people with long torso and short arm. Every single exercise works differently for everyone and we have to find out the best way that allow you to lift heavy without injuring yourself.

Yes decent form on your dead. Some just don't get that different body structure need to perform some exercise differently. More upright shin certainly will help u not to scrap your shin. But if you want more upright shin, you have to raise your hips higher and end up you might be doing stiff leg deadlift which target different muscle. I would say get some shin guard to protect your shin and maintain your form.

Alright =) Maybe you are right. I never agree with scrapping shin so hard during deadlift but I would prefer to slightly touch my shin with the bar. I'm not expert and just trying to discuss. Anyway, I would seek for more expert advice from bodybuilding forum as there are bunch of people lifting from world wide.

Chill dude =) It's always better to get more advice right? Not saying your advice is not trustable. As you said, we all are not expert and just giving our own opinion. Even those youtube "expert" are giving different opinion. That's why I suggesting for seeking advice from different people.

Peace

Just found some info. http://forum.bodybuilding.com/showthread.p...19#post13263219
Question - How close should the bar be to my shins while I perform the deadlift?

The bar should damn near scrape your shins all the way up and all the way down. I have hairy legs, and I know I'm not pulling properly unless I lose some hair on my shins.

In doing this, you will help ensure a few things

1) Your scapula stay above the bar during the initial pull to the knees
2) Your glutes, hams and lower back are in a better position of support
3) You are more easily able to maintain a lower back arch

This post has been edited by -ccy-: Aug 21 2014, 05:45 PM

Your deadlift is progressing well. Give another few months and you ll hit 3 plates =)

Seems like your bench is better compared to your squat and deadlift. My bench stalled for a while and just start to progress again after I start to bulk now.

Are you bulking?

I'm sure you can hit 3 plates by end of this year. I'm sure the people in your gym will mirin you when you deadlift 3 plates and squat 2 plates although it is easy to achieve by you now.

Typical malaysia gym. Bench 2 plates no problem. Squat 1 plate also susah lol.

Anyway, you from usm right?

Not really. But saw you few times last time when working out at usm gym. But I switch to other gym as well since last semester. Lack of barbell and had to wait sometimes. And don't really like others giving advice when I didn't ask for it lol.

I workout around 9 morning. But rarely see you around that time. I'm not huge powerlifter anyway haha. But I feel I'm better than most guys in our gym coz I'm the only 1 that use squat rack to squat and deadlift in the morning. The rest only use it for bench and curl

Yea that indian coach really have big chest. Just don't keep giving me advice lol.

It is difficult to deadlift properly in usm gym as they don't have proper floor mat and if I deadlift on those wooden floor, I'm sure I gonna get scold immediately. I know about the gym rakyat but sometimes it is crowded and smelly lol.

I track everything in my phone only. Strongest guy in usm? not at all lol... i'm sure they are some people hiding lol.

Gym rakyat is more public and hence I feel the management and clealiness will be not as good as other gym?

And how u mirin me when you never saw me squat/deadlift lol... Anyway, I'm currently running 5/3/1 by wendler. It is a good choice IMO after full body.

I didn't really know you but just saw you a few times. Anyway, I'm sure you mistaken me with other guy. Because I ran all pro when I workout in usm. And i never squat less than 8 reps lol. But to be honest, squat and deadlift trained at low reps suit my style more. More explosive power and less endurance.

Actually is add 1 rep to lower rep scheme and 2 rep to higher rep scheme. So instead of 3X5 -> 3X6. 3X8 -> 3X10.
It is something similar to the intermediate routine.

Just a small suggestion but some might think it is unnecessary. During deadlift, if you using mixed grip, try to switch ur under and over hand every set. To avoid some trap imbalance. For those powerlifter, they will stick to only 1 type of mixed grip. But they will do shrugs with opposite grip to balance it off.

Also strong upper body lift especially OHP. bodyweight more than 85kg now?