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have done 120 dumbbells for chest, will be attempting 130s in a bit.... fuck, my chest is getting too strong. I've never seen anyone do it in person so I'll be the first..
Quit dancing your hips/legs/feet on the bench and fix your grip. You're 4th rep looked like that thing would have rolled out of your hands. Lock your body into the bench before you even begin to lift it off the pegs. And puts some clips too, you can already see the furtherest plates separate during your lift. Solid lift.
Keep it up.
Did Renfrew CC get any new equipment after all these years? Lol. Still rockin that old blue bench.
it was my first time working out at renfrew. All the equipment is junk. Seriously Community centers need to step it up. I was only there because my newly immigrated cousin lives nearby and wanted to workout.
The only acceptable gym so far is the oval but it needs a pool. Even if it is a small one.
Bench Critique Meojin, is that your shoulder blades need to be tucked under before you lift. Plant your fucking feet and don't wiggle and hop. Squeeze your glutes and try to keep your whole body tight. You had far to much movement all around.
And Awesome Work on the Lift!!!! That's a feat that not many people can accomplish.
Berz out.
the reason i kept moving was becuase my positioning was off. I have a pretty wide back but I never though of tucking my shoulder blades in.
They are cheap. I just don't understand why they need 5020343203420 useless machines and only 1 squat rack. They are overused and they havn't had the common sense to stop having 40 community rooms for old people when they should be oriented towards youth.
When my goals for this year are completed (finance + health and education) and i begin to focus on my run for city politics believe me this is the first thing on my list.
You can feel the difference just sitting and trying the position. Place your arms in the bench position and squeeze your shoulder blades together. Now perform a mock rep or 2. Feel how tight your back is? Now unsqueeze your blades and widen your back. Again perform some mock reps. Feel the difference? When your shoulder blades are back and tucked it tightens your whole back and core. That combined with a good glute squeeze is the power position.
beat my old 1rm pr on squats of 255, now it's at 260, although i felt like i could've done 265
form is not perfect but it's a 1RM so i can't expect it to be, it looks like i didn't use too much hip drive doing it, but during my regular sets, hip drive is there.
my goal is to hit a 1rm 280lbs or 2x body weight squat by the end of august, then have a major bulk to 160lbs
looks good, except imo there is too many carbs for meal 1. try to go no higher than a 50/50 protein carb ratio. and cottage cheese is usually best at night so it releases protein slowly when you sleep.
"Weightlifters just stack weight, they don't care about form"
i think that is meant to say
" cross fitters stack 10 pound bumper plates that looks like 45's so it looks bad ass and dont give a single fuck about form "
Re Belts :
-"A belt reduces low back stress by compressing the contents of the abdominal cavity. This increases the intra-abdominal pressure (IAP), providing more support in front of the bones of the lower back"
-"belts should only be used on two primary occasions. The first is when performing maximal or submaximal lifts in exercises such as the squat or deadlift, in which the weight is supported by the lifter's back. The second is while performing exercises, such as the military press, which may cause the back to hyperextend. The belt should be loosened to allow blood pressure to return to normal levels in between sets"
Your legs are gonna be stronger than your lower back when it comes to maximum strength. Once you start getting close to the limit of your lower back you should use the belt to help protect it. During a 1RM you are focusing on a lot of different things and the possibility of overextending your back exists. Ya, you lose a couple sets of 'aux core work' but just do those after and without the risk factor. As your squat increase so should the weight you can do without a belt if your core is developing at the same rate as your legs.
I know this is hardly new info but after reading the last cpl pages I think some of this isn't actually 'common knowledge'.
So whats the general concession on my weight loss now?
I'm at 240, with good lifts all around. Should I just eat my 2k calories add cardio and just hope that I don't lose strength?
I say try it out for a week or two and see how it goes. Keep in mind 2k calories is already low for a big guy like yourself. You should already lose weight eating that amount without cardio. If you add a lot of cardio on top you might end up losing more lean mass or crashing your metabolism. Anyway, only way to find out is to try it out. Just be vigilant; if you're not getting the results you want adjust your calories/cardio accordingly.
So whats the general concession on my weight loss now?
I'm at 240, with good lifts all around. Should I just eat my 2k calories add cardio and just hope that I don't lose strength?
'just hope' isn't really a good way to approach it lol.
Look up the benefits of:
-doing cardio on non-lifting days only and doing HIIT instead of long low intensity sessions
-reducing calories on non-lifting days and trying to push most of your calorie intake during the pre and post workout window on lifting days
-maintaining a high protein intake % (ie. cut calories from carbs and fat first)
the reason i kept moving was becuase my positioning was off. I have a pretty wide back but I never though of tucking my shoulder blades in.
I'll try it next time.
Also thank you.
What helps me set up is to hang onto the bar, and put your feet on the bench itself. Tuck your shoulders back, and use your feet to dig them into the bench. Put your feet on the ground, making sure that your shoudlers are still packed. At this point, it is most likely that only your shoulders and butt are touching the bench - the arch of your back will likely not be. Bring your feet back to the point where your heels are off the ground. When lifting, focus on digging your heels into the ground, and using that power to help get the weight up.
Keeping all that in mind really helped me, but I don't really like doing BB bench since it doesn't take long to start getting really sore joints, which fucks up the rest of my lifts. Maybe it's my form I dunno
Re Belts :
-"A belt reduces low back stress by compressing the contents of the abdominal cavity. This increases the intra-abdominal pressure (IAP), providing more support in front of the bones of the lower back"
-"belts should only be used on two primary occasions. The first is when performing maximal or submaximal lifts in exercises such as the squat or deadlift, in which the weight is supported by the lifter's back. The second is while performing exercises, such as the military press, which may cause the back to hyperextend. The belt should be loosened to allow blood pressure to return to normal levels in between sets"
Your legs are gonna be stronger than your lower back when it comes to maximum strength. Once you start getting close to the limit of your lower back you should use the belt to help protect it. During a 1RM you are focusing on a lot of different things and the possibility of overextending your back exists. Ya, you lose a couple sets of 'aux core work' but just do those after and without the risk factor. As your squat increase so should the weight you can do without a belt if your core is developing at the same rate as your legs.
I know this is hardly new info but after reading the last cpl pages I think some of this isn't actually 'common knowledge'.
Thank you for the post. This definetly clears up alot of the controversy with weight belts... and it all makes sense. When you're pushing around 70-80% intensity(submaximal) to 1RM, it's good to wear a belt. Be good to your back, and in the long run, your back will be good to you..
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
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'd him right....
