BoxRec

Had to go back down to 5x 85 yesterday. Been having lower back pains (think it's a problem with my mattress) and it created a bit of a mental block.

Deadendgeneration wrote:Had to go back down to 5x 85 yesterday. Been having lower back pains (think it's a problem with my mattress) and it created a bit of a mental block.

You may also try some more isolated lower back exercises: hyperextensions, reverse hypers.

TempleSlave wrote:

Deadendgeneration wrote:Had to go back down to 5x 85 yesterday. Been having lower back pains (think it's a problem with my mattress) and it created a bit of a mental block.

You may also try some more isolated lower back exercises: hyperextensions, reverse hypers.

Yep agreed.

thanks for the advice guys I'll get on it on Wednesday. Where do you think I should fit them in?

Plans:

Pistol Squats + Front squats
Bench Press
Deadlift

Deadendgeneration wrote: thanks for the advice guys I'll get on it on Wednesday. Where do you think I should fit them in?

Plans:

Pistol Squats + Front squats
Bench Press
Deadlift

What is your goal?

TempleSlave wrote:

Deadendgeneration wrote: thanks for the advice guys I'll get on it on Wednesday. Where do you think I should fit them in?

Plans:

Pistol Squats + Front squats
Bench Press
Deadlift

What is your goal?

I'm just looking to increase strength. Following the plan set out in Starting Strength as best I can. The gym doesn't have a squat rack so I can't follow it to the letter. Trying to lose a bit of fat as well so have been doing a fair bit of cardio as well.

Deadendgeneration wrote:

TempleSlave wrote:

Deadendgeneration wrote: thanks for the advice guys I'll get on it on Wednesday. Where do you think I should fit them in?

Plans:

Pistol Squats + Front squats
Bench Press
Deadlift

What is your goal?

I'm just looking to increase strength. Following the plan set out in Starting Strength as best I can. The gym doesn't have a squat rack so I can't follow it to the letter. Trying to lose a bit of fat as well so have been doing a fair bit of cardio as well.

Exercises for flexor muscles of upper body seem missing in that plan.
Some pull-ups or chin-ups wouldn't hurt.

TempleSlave wrote:

Deadendgeneration wrote:

TempleSlave wrote: What is your goal?

I'm just looking to increase strength. Following the plan set out in Starting Strength as best I can. The gym doesn't have a squat rack so I can't follow it to the letter. Trying to lose a bit of fat as well so have been doing a fair bit of cardio as well.

Exercises for flexor muscles of upper body seem missing in that plan.
Some pull-ups or chin-ups wouldn't hurt.

Yeah I'm not sure I'm really strong enough / light enough to do them yet.

Deadendgeneration wrote:

TempleSlave wrote:

Deadendgeneration wrote:
I'm just looking to increase strength. Following the plan set out in Starting Strength as best I can. The gym doesn't have a squat rack so I can't follow it to the letter. Trying to lose a bit of fat as well so have been doing a fair bit of cardio as well.

Exercises for flexor muscles of upper body seem missing in that plan.
Some pull-ups or chin-ups wouldn't hurt.

Yeah I'm not sure I'm really strong enough / light enough to do them yet.

Start with assisted ones if you have equipment. Alternatively do cable pull-downs. Otherwise you'll never become strong enough to do them.

TempleSlave wrote:

Deadendgeneration wrote:

TempleSlave wrote: Exercises for flexor muscles of upper body seem missing in that plan.
Some pull-ups or chin-ups wouldn't hurt.

Yeah I'm not sure I'm really strong enough / light enough to do them yet.

Start with assisted ones if you have equipment. Alternatively do cable pull-downs. Otherwise you'll never become strong enough to do them.

The latter sounds like my best option then. Thanks.

Marlin wrote:

'Frilla wrote:

mark a h wrote:mine is also 200kg.
to break through this plateu,one way is to set up the lift in a power rack doing partials with 220kg
1st set the safety bars at knee height and do that lift. you will find that if you cxan lift 2000 from floor youll lift 220 from safety bars. once youve done this start each sess then by lowering the bars 1notch until your back don at ground level

Interesting, i should try it, also i might add that i only do deadlifts once every 2 weeks as it takes alot outta me.

Cheers for that.

That is interesting....


Another way would be to do some Smovlov Jnr training mate... Ben put me onto it a while back and it really helped me...

Starting this next week, cant wait!!! :(

'Frilla wrote:

TempleSlave wrote:

Deadendgeneration wrote:Had to go back down to 5x 85 yesterday. Been having lower back pains (think it's a problem with my mattress) and it created a bit of a mental block.

You may also try some more isolated lower back exercises: hyperextensions, reverse hypers.

Yep agreed.

Turned out I was actually doing 95kg's not 85. Didn't realise the biggest plates at the gym are 25kg's. The biggest on my home set are 20 so I wrongly assumed. Been adding 5kg's a session and up to 5x105kg's now.

Don't have the right kit for doing reverse hyperextensions at the gym but have been giving it a go with the exercise ball and hyperextensions using a bench with my friend holding my feet down. Are these suitable? Not too many lifters here in central China surprisingly.

I weigh about 68kg and I've just started doing deadlifts today. I started just with the bar just to get a feel for the technique then worked upto 70kg. I think I could have done 80kg but since it's my first go I didn't want to push it too much until my form is good. Do you guys wear belts at all?

black panther wrote:I weigh about 68kg and I've just started doing deadlifts today. I started just with the bar just to get a feel for the technique then worked upto 70kg. I think I could have done 80kg but since it's my first go I didn't want to push it too much until my form is good. Do you guys wear belts at all?

No belt here, ever.

Deadendgeneration wrote:

'Frilla wrote:

TempleSlave wrote: You may also try some more isolated lower back exercises: hyperextensions, reverse hypers.

Yep agreed.

Turned out I was actually doing 95kg's not 85. Didn't realise the biggest plates at the gym are 25kg's. The biggest on my home set are 20 so I wrongly assumed. Been adding 5kg's a session and up to 5x105kg's now.

Don't have the right kit for doing reverse hyperextensions at the gym but have been giving it a go with the exercise ball and hyperextensions using a bench with my friend holding my feet down. Are these suitable? Not too many lifters here in central China surprisingly.

Yeah, you can do reverse hypers using swiss ball, with your forearms on the floor. You'll need a ball that is not too big and probably as s.b. is so wobbly it may ma hard to use weights (held between feet) so just focus on the contraction itself - hold in the peak phase, vary the tempo etc.

black panther wrote:I weigh about 68kg and I've just started doing deadlifts today. I started just with the bar just to get a feel for the technique then worked upto 70kg. I think I could have done 80kg but since it's my first go I didn't want to push it too much until my form is good. Do you guys wear belts at all?

Good stuff mate.

I wear a belt, i have to, my max lift is 220kgs.

Not sure about my 1rm but I'm up to 150kg's on my 5rm.

'Frilla wrote:

black panther wrote:I weigh about 68kg and I've just started doing deadlifts today. I started just with the bar just to get a feel for the technique then worked upto 70kg. I think I could have done 80kg but since it's my first go I didn't want to push it too much until my form is good. Do you guys wear belts at all?

Good stuff mate.

I wear a belt, i have to, my max lift is 220kgs.

thats impressive mate. Anything over 200Kgs is a heavy lift.
When i was doing Powerlifting i got up to around 260-280 I cant really remember to be honest. It might have been a little more. Now id struggle to lift 200-220.
The way i got my lifts heigher was to just keep doing heavy lifts. Me and my brother would do warm up. 6 sets of 6, next time we might do 4 sets of 4. The next time we lifted we might do warmup then do say 180 for 3 reps. 220 for one or two. then put say 260 for one. thats it for the night. The next time we would do the same except do 265 instead. It takes time and a lot of it is mental.

Sounds pretty solid mate, i might start that soon, but before i do, Marlin told me about the Smolov jr training, he mentioned that you got him into it and it helped him alot.

So im giving it a go in the next month or so, i had a decent break from the gym over the holidays..

Cheers for that.

'Frilla wrote:I do 4 reps with 200kgs.

IF YOUR DOING the above then (technically) your max is above 200kg,probably about 212kg

mark a h wrote:

'Frilla wrote:I do 4 reps with 200kgs.

IF YOUR DOING the above then (technically) your max is above 200kg,probably about 212kg

My max is 220kgs.

'Frilla wrote:Sounds pretty solid mate, i might start that soon, but before i do, Marlin told me about the Smolov jr training, he mentioned that you got him into it and it helped him alot.

So im giving it a go in the next month or so, i had a decent break from the gym over the holidays..

Cheers for that.

Actually, Mark Demori told me about Smolov jnr. So you can thank him.....lol

ben k wrote:

'Frilla wrote:Sounds pretty solid mate, i might start that soon, but before i do, Marlin told me about the Smolov jr training, he mentioned that you got him into it and it helped him alot.

So im giving it a go in the next month or so, i had a decent break from the gym over the holidays..

Cheers for that.

Actually, Mark Demori told me about Smolov jnr. So you can thank him.....lol

Not heard that name in a while. How's he getting on with the boxing?

Deadendgeneration wrote:

ben k wrote:

'Frilla wrote:Sounds pretty solid mate, i might start that soon, but before i do, Marlin told me about the Smolov jr training, he mentioned that you got him into it and it helped him alot.

So im giving it a go in the next month or so, i had a decent break from the gym over the holidays..

Cheers for that.

Actually, Mark Demori told me about Smolov jnr. So you can thank him.....lol

Not heard that name in a while. How's he getting on with the boxing?

He is fighting Rob Calloway in a couple of months.

I am a pussy in comparison but am going for a one rep max of 150kgs tomorrow.

My previous best of 144kgs still stands.

I am 73kgs, so desperate to get x2 bodyweight.