Obsession

nice. good luck on the 25th!

it doesnt matter if you add a prodigy soundtrack
you cant look cool whilst you have a squat down with a strained face whilst another man cups your boobs.

how much do you weigh?

what are the weight brackets?

You'll never top the Soviet experiment! Stick to Starcraft!

On July 02 2011 19:27 byrnesam wrote: it doesnt matter if you add a prodigy soundtrack you cant look cool whilst you have a squat down with a strained face whilst another man cups your boobs.

I disagree old friend, his deadlift was cool. to be cool is to have a goal, and get it done. power-lifting is the essence of overcoming, and iron never lies.

nice work gotunk, your knowledge and training show in your style.

Put it down! its heavy cant you see?!

On July 02 2011 20:08 vegable wrote: how much do you weigh? what are the weight brackets?

I weight around 75kg which is the top of my weight class; eventually I should weight 3-4 more kg than my weight class, cut to make the weight the day before and compete with an extra kilos of edge, but i'll just worry on increasing my lifts and let my body take care of that.

Weight classes can be found here:

http://www.powerlifting-ipf.com/Powerlifting.320.0.html

Also thanks for the encouragement words :=)

Any chance u can share some of those books/ info u been reading?
I only recently started working out 3 months ago at 57 kg .
Now i'm 63 kg , dl 85 kg x 10 , squat 70 kg x 10 , bench 50 kg x 7 .

Nice deadlift, brah. I'm not a big fan of stiff-legged DLs because your back tends to naturally round when your knees are slightly bent. But I'm 'mirin your strength at your weight.

Have you tried a 5 x 5 program like Rippetoe's or Madcow? I hit a plateau doing a 5-day split and wanted to get stronger so I took up Madcow's 5x5 and my strength skyrocketed in a span of three months. Here is a link to Madcow; extremely easy to read and follow : http://stronglifts.com/madcow-5x5-training-programs/

The exercise that will most likely increase in numbers the most while on this program is squats, which is something I think you need improvement on.

What is your diet like right now?

On July 04 2011 00:34 zionlll wrote: Any chance u can share some of those books/ info u been reading? I only recently started working out 3 months ago at 57 kg . Now i'm 63 kg , dl 85 kg x 10 , squat 70 kg x 10 , bench 50 kg x 7 .

I would recommend Power to the people by pavel and Starting strength by mark ripptoe. Any of those programs would be fine, but you should read both anyway.

On July 04 2011 05:56 TheHuHu3 wrote: Nice deadlift, brah. I'm not a big fan of stiff-legged DLs because your back tends to naturally round when your knees are slightly bent. But I'm 'mirin your strength at your weight. Have you tried a 5 x 5 program like Rippetoe's or Madcow? I hit a plateau doing a 5-day split and wanted to get stronger so I took up Madcow's 5x5 and my strength skyrocketed in a span of three months. Here is a link to Madcow; extremely easy to read and follow : http://stronglifts.com/madcow-5x5-training-programs/ The exercise that will most likely increase in numbers the most while on this program is squats, which is something I think you need improvement on. What is your diet like right now?

I'm doing semi stiff-legged deadlift because its a max attempt and my back at the time was just way stronger than my legs (cause I never squated). I think 5x5 programs are good and might eventually use them, but my cycling keeps going well atm adding 20 pounds to squat/deadlift every 2 weeks so no need to switch atm. This friday i'm going for 150kgx5, which means I theoretically could squat 180x1.

I currently follow a a something similar to a Cycical Ketogenic Diet, but i'm not as strict as I should and I consider it my weak point compared to my training. My goal is to keep my weight the same while adding weight to the bar. Low carb helps me not to gain weight basically.

Cool stuff
I'm curious where does over training factor into your workouts, what do you do to avoid it?

And I wanted to whine about how I just seem to get continuously injured when I get into the gym.. I have v good form on my bench for instance, did it last week felt fine, now I went in today and one of my shoulders really hurt (not soreness) when I went to do my warm up sets. Any tips guys?

On July 04 2011 15:07 Night2o1 wrote: Cool stuff I'm curious where does over training factor into your workouts, what do you do to avoid it? And I wanted to whine about how I just seem to get continuously injured when I get into the gym.. I have v good form on my bench for instance, did it last week felt fine, now I went in today and one of my shoulders really hurt (not soreness) when I went to do my warm up sets. Any tips guys?

Try taking fish oil pills daily to help with joints. Does it continuously hurt while you work out, or just the initial sets?

You could have a minor shoulder impingement and the only thing that will help that is time.

On July 04 2011 15:07 Night2o1 wrote: Cool stuff I'm curious where does over training factor into your workouts, what do you do to avoid it? And I wanted to whine about how I just seem to get continuously injured when I get into the gym.. I have v good form on my bench for instance, did it last week felt fine, now I went in today and one of my shoulders really hurt (not soreness) when I went to do my warm up sets. Any tips guys?

also, eat more. eat better. rest more. rest better.

something else that really helps me is to make sure i get the heart rate up, blood flowing, cns buzzing whatever before i start hitting the heavy weights. when i was training a lot the video above was a lifesaver for chest. it helps to not eat like shit. also can start w/ like 1/4-1/2-w/e you like and work up to what you want to at increments of 10-40 lbs. w/e. some guys like to do like 12-15 reps w/e. others w/e. i always liked to keep it at w/e i was doing and do it aggressively. doing like 60 slow, perfect form reps as a warmup is basically a workout in itself and a waste. just get some blood into the muscles and joints and get to work.

also good luck gotunk. how fucking awesome is the deadlift?

[QUOTE]On July 04 2011 18:47 RiKD wrote:
also good luck gotunk. how fucking awesome is the deadlift?[/QUOTE
Yeah deadlift is so awesome.
I just started training and my first month was sooo girly T_T .
Then came the day i felt rdy to deadlift / squat with real bar .
And meh since that day i'm addicted to deadlift / squatting .

But my gym partner got pain during deadlift ( he is lifting 6 years but never did deadlift )
And after 1 month he was doing 110 kg DL , and now he prolly wont do it again T_T .

It frightens me a bit so i try to take it real easy on the DL advance little by little .

I'm pretty sure 50kg would be hard for me...
suerte !

@ Night2o1

To avoid overtraining you have to cycle your training. That is, constantly modify the volume (sets & reps) and the instensity (weight) to sustain constant progress.

Beginers will always make gains for up to a couple of months, but it stalls if you don't cycle back. They repeat their previously "succesfull" routines but it doesn't work, they get frustrated and quit (or like it happened to me, injured)

I used to plan ahead a week ahead every rep, weight and rest time used; now I do it for 2-3 weeks. There are some training methods based on improvisation, but they still do some sort of cycling (deloading week, etc)

Google power to the people by pavel and read the cycling part. As Pavel says, if you don't get cycling, you don't get strong.
No one is completly sure why, but if you keep going all in on your training your body will stop adapting and in the best case you will hit a plateau; worst case an injury.

On your bench press I can't really tell what is wrong without watching you; it could either be bad form, oversure or previous injuries. Muscles just adapt a lot faster than the rest of your connective tissue and sometimes you have to let the rest catch up (ligaments and tendons)

On your form, make sure to keep as tight as you can, retract your shoulders and to not push your shoulders away in the lockout (dont stop retracting shoulder blades as you lock your elbows)

@ RIKD

Deadlifts are fucking awesome