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 Ryo Workout Journal

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zipitup
post Jan 30 2017, 06:01 PM

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Good for you.
Good program to start on.

Yes correct posture and technique before putting on weights on the bar. But you can put micro plates (2.5kg?) or 5 kg just to have some feel. Sometimes just bar alone hard to have correct posture especially when you are new, because it's a bit too light.

Just make sure, back arch at all times, at almost all kind of weight lifting.
zipitup
post Jan 30 2017, 06:23 PM

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QUOTE(RyoKenzaki @ Jan 30 2017, 06:15 PM)
I am planning to do that after I buy 1.25kg plates because my gym doesn't have that weight  sweat.gif
On the bolded part, do you mean keeping it neutral aka straight?
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For example, bench press, there will be a space between your lower back and the bench, hence the arch.

The squats, keeping it straight, but once u do heavier, there will be a slight arch too.

Actually, make sure you brace your core. Then the slight arch will automatically be there.

Like breathe in, hold your breathe, compress your inner muscles / core, and do your rep.
Breathe out after rep ends. and repeat.


zipitup
post Jan 30 2017, 06:24 PM

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Eh forget 1.25 plates. Just go for 2.5kg.

1.25 a bit too little. 2.5kg really isn't that heavy.
zipitup
post Jan 30 2017, 06:33 PM

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oh bench press i would recommend your feet flat on the ground. Not just the front of your feet. You should be pressing through the heels on the ground.
zipitup
post Jan 30 2017, 06:35 PM

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QUOTE(RyoKenzaki @ Jan 30 2017, 06:31 PM)
Noted, thanks for the tips. Will keep it in mind biggrin.gif
I am gonna need 1.25kg plates anyway, because the program asked for 2.5kg increment every workout. If I increase 5kg every workout I'm gonna stall in no time I guess.
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Hmm I started on SL too, but if I'm not wrong, 2.5kg increment on each side. Not total. smile.gif
That's what I did anyway. smile.gif
zipitup
post Jan 30 2017, 09:42 PM

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QUOTE(RyoKenzaki @ Jan 30 2017, 07:03 PM)
I can't incorporate proper foot drive if I don't push my feet behind that much (which would eventually lifting up my heel in that position)
I'm following Alan Thrall's method, does it matter much if it's flat vs heel up?
Pretty sure it is 1.25kg each side though
user posted image

It's interesting though, how long did you continuously making progress with 2.5kg each side before you stalled?
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After a while, you'll feel 2.5kg (or 1.25kg in your case) is boring.
You'll forget the micro plates and hit 5 kg increments. (for me anyway).
zipitup
post Feb 2 2017, 02:06 PM

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QUOTE(RyoKenzaki @ Feb 2 2017, 01:00 PM)
1 February 2017
Following the advise if you guys who replied here, I added 5kg in this workout yesterday. I started each exercises with 2 warm up set using the previous starting weights. It was OK, still fairly easy to complete each exercises except for the row where I have to rest for a full 3 minutes between sets. I arrived late to the gym and it was closing by the time I'm doing my row so I didn't get enough rest for the later sets which result in my bad form.

Also, I ordered 1.25kg plates, should be able to start training with progressive overload next week onwards rclxms.gif

Workout A
Squat
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*Squat was ok I guess. I tried to brace my core in each rep*

Bench Press
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*With the added weight, it's harder to get the bar path correctly, but I'm trying my best*

Bend over row
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*I struggle with my form in this exercise because I didn't get enough rest in between sets. The gym was closing and I was the last person there so I tried to finish it ASAP*
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Hey bro.

My 2 cents.

Squats - what I see is, you are bending knees first during your descend. Try to learn the "hinge" at the hip side. Unhinge (ass / butt goes to the back) your hips, and then knees down after that. On squats, it's not the knees first that make you go downwards, it's your hips, lower back, and then knees. Like how you take a shit on the toilet bowl. Don't know how to explain, haha.

Bench Press - the bar path is never straight. Don't worry about it. They say it's almost like a J.

Bend over row - this looks like you are working out only the upper back / shoulders. Try to bend up a bit more and then do your rows.

Cheers.
zipitup
post Feb 2 2017, 05:28 PM

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QUOTE(RyoKenzaki @ Feb 2 2017, 05:17 PM)
Is this article what you mean? Sitting back vs sitting down?
Trying to research more on how to sit back properly during squat sweat.gif
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Remember "Ass back first" then go down.

A few references:

https://www.nerdfitness.com/blog/strength-t...squat-properly/
http://thechalkboardmag.com/the-perfect-sq...in-2-steps#sl=4
zipitup
post Feb 3 2017, 10:25 AM

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QUOTE(RyoKenzaki @ Feb 2 2017, 06:03 PM)
Thank you for the link, will read up after work tonight biggrin.gif
Really appreciate it smile.gif
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No problem, after I looked at your video again, if you noticed, your knees are also too far front (but some people just can't help it due to their bone structure) - if you do "ass back first" it won't be so front.
Learn to balance your weight on your back heel.

Similarly drive up with the weights on the back of your foot.
zipitup
post Feb 4 2017, 01:21 AM

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QUOTE(RyoKenzaki @ Feb 4 2017, 01:08 AM)
3 February 2017
Workout B
Squat 25KG
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*I tried to "sit back" but I'm not sure if I am doing it right? Also paid more attention to embracing my cores in every rep*

Overhead Press 25KG
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*Definitely feeling the weight after the increment, I tried to make sure I have the correct bar path, I think I did well, what's your thought?*

Deadlift 45KG
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*Upon checking the video I realized my shoulder are behind the barbell bar, which is the wrong starting position according to various guide. Any idea what went wrong? Back are still rounded during the negative although its not as bad as previous session, will continue to try to correct that next time*

Started all workout with 1 set of warm-up using the recommended starting weight. Overall it feels better as I started to feel the added weight and challenge in weight lifting. Looking forward to my 1.25kg plates next workout!
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Squats - better. Your legs are quite long, so you may need some time to get used to sit back. I'm quite tall as well, so took me a while too once my legs are strengthened. But yea, practise it at home against a wall for example, or a chair.

OHP - looking good.

Deadlift - I think the steps should be lift up with your body first, using your hips to drive the weight to your foot heel, (ass back again so that your knees are not in the way of the bar going up), and then only your legs straighten.

Getting better smile.gif
zipitup
post Feb 5 2017, 09:55 PM

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Haha nice.

Eat more :-) fibre, protein, complex carbs.
zipitup
post Feb 11 2017, 10:23 PM

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QUOTE(RyoKenzaki @ Feb 11 2017, 10:05 PM)
10 February 2017
I have no idea why but my SL apps tell me to do my squat with 42.5KG when I should've been doing 40KG doh.gif 
Lesson learned, never rely on the apps to tell me how much weight I am going to do in my next session  sad.gif 
Will do the same weight (42.5KG) for my squat in the next session.

Workout A
Warm-up:
Squat
2x5x20kg
1x3x30kg

Bench Press
2x5x20kg

Workout Set:
Squat 5x5x42.5kg
Bench Press 5x5x30kg
Bent over Row 5x5x40kg

Squat 42.5KG
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*This session is very taxing on me because I accidentally increased the weight by 5KG but overall I still manage to finish each set with acceptable form*

Bench Press 30KG
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*Honestly, up until now I still couldn't feel the contraction on my chest when doing bench press, I thought by adding more weight I will eventually feel it but that's still not the case at 30KG doh.gif  *

Bend over row 40KG
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*A llil bit too fast in my first 2 rep, forgot to reset and brace my core in between rep but for the rest of the other sets I did it properly*

Today my friend from highschool who used to be my rival joined me in my workout session. It's good because I finally have a working partner and a rival to push and motivate me in my workout  rclxm9.gif
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For your chest, brace your core too then you might feel it,

 

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