I don't do a "routine" but I do two things to help 'wake up' or 'link' my core before deadlifting in particular:

thanks! Will for sure try that dying bug with wall push before deads and squats. been doing the leg curl one for warm ups!

Just feel the need to incorporate a core routine on my cardio days.

The dying bug feels SO GOOD after a set of heavy DLs. It seems to really stretch and relax your lower back and hamstrings. I love it

I've always preferred the military press shrug over traditional barebell/dumbell shrugs, but going to try this variation as well.

Changed my back day up a bit yesterday and did some Volume as I didn't want to lift to heavy. Did 2 plate stiff leg dead lifts for 10 reps then went straight into traditional dead lifts for another 10. I really focused on getting my hips low and exaggerating the initial pull off the floor. After I was done the 20 reps I would put the weight down readjust my grip and do BB rows right after. All lifts were done with double overhand grip. After that I did rows @102lb DB's for sets of 15. I can really feel it today in my Hamstrings (exactly what I was aiming for), lower back (exactly what I was aiming for) Upper back (exactly what I was aiming for) and Forearms (happy side effect means my grip was actually working hard)
Ended the workout with straight bar curls and incline BB curls. Solid first workout of the year gonna keep up the intensity!

Berz out.

Just came back from my first morning workout of the year :fuckyea:
Deadlifted 345 x 1 @ 132... used straps and a belt :okay:
I could probably easily hit 385 this year

Gunna try that military press shrug…tnx

Would someone be able to pick up some kaizen isolate from costco for me, ill pay 5-10 extra just cause you made the trip :) thankss

First workout, ass to grass squats at 185, felt sooo good, I think I finally got my form down. :megusta:
Lol, was trying to breathe when doing pullups, and my snot kept blocking the air :heckno: Posted via RS Mobile

Had a shoulder re-alignment done over the Xmas break, my sister is an athletic therapist and osteopath and she's been treating me since my shoulder separation in May. Turns out I have overdone my shoulder and chest, and my muscles are causing my bones and joints up and forward more than they should be. Almost like a forced slouch that I can't see even when standing up straight with my shoulders back. So even though my back is decent I really need to build some lats to help pull everything back into alignment. She said my upper and lower traps were way overbuilt. I think she's just mirin' :troll:

But, just goes to show that balance in your workout is important. There can be a lot going on beneath the surface that you don't realize. I would encourage everyone here that's really into training, especially the heavy lifters, to get yourself checked out by a physio or the like once in a while just to keep informed of what's going on with your bones and joints. Would hate to see anyone end up with some problems down the line that could be easily preventable :)

Good advice and food for thought JD

great post JD. Ive wanted to see a chiro or physio for a long time.


jeffh needs to read that too

I was working chest today and a girl walked by and was 'Mirin me hard and walked right into a machine. :lol:

Berz out.

http://26.media.tumblr.com/tumblr_lx...qu9qo2_500.gif

On that note, a girl I recognized as one of my friends fellow competitors in the WBFF was working out at my gym lastnight. She looked alright in pictures but when I saw her in person she was a bit :heckno: Hopefully it was just an off day haha.


Oh and Ian, I worked out @ Commonwealth for years before I moved to Van. I went there again during the Xmas break while I was visiting my parents and had a laugh at the gym. Equipment is so old and shitkicked, and the machines don't do a lot of weight. I was maxing them out doing an arm workout...... the highschoolers were jelly :troll:

No kidding! Too bad I didn't run into you. Yah the machines are awful. I mainly use the squat rack and dumbells. I only go there because I live next door and have one year left on my $25/month student rate :D

Can someone post a video of that military shrug. I looked confused as hell today while trying it.
Posted via RS Mobile

can so called sister heal my tendon . srs

attempted to pull 315 today ... couldn't do it :alone:
pulled a 255 though :alonehappy:

sick workout despite 30minutes of sleep last night kept almost passing out in class, havent felt the high from gym in a while, hit new pr's for a few exercises

seated barbell shoulder pin press 7x2
old pr 135 7x2, today did 135, 140, 140, 140, 145, 145, 150

push press old pr 115 7x2, today did 115, 115, 115, 120, 120, 120, 130

then did some bb high pulls, bb shrugs, face pulls and bb rows
Posted via RS Mobile

You jumped from a 1MR of 255 to 315...?

i don't deadlift often, so i tried aiming high but i failed :okay:
so i removed a plate from each side and put 10s and 5s instead
i wasn't sure how much i could deadlift

:suspicious:

That sounds dangerous.

255 deadlift? that is pretty sick for ur size dude that was my 5rm last time i dld 2 months ago
Posted via RS Mobile

you're fucking lucky you didn't hurt yourself too, i hope you had good form

Do you still train at the school gym?

Where do you set your bar?