***Gym Exercise Guide, and Form Discussion/Feedback***

[icecold]

Perhaps frustratingly, there isn't much new to add because there isn't much new going on. Every video is showing improvements, which in itself is a good reason to keep posting them (to make sure this continues).

That box is an inch too high though.

Your friend has a lot of work to do as well. You right to mention his feet, everything possible is wrong - pointed too far out, collapsing, and not symmetrical. His right knee is having to go much farther out than his left! I really hope he wasn't doing a 160kg squat to depth like that, he will snap.

 

[TheCenturion]

Perhaps frustratingly, there isn't much new to add because there isn't much new going on. Every video is showing improvements, which in itself is a good reason to keep posting them (to make sure this continues).

That box is an inch too high though.

Your friend has a lot of work to do as well. You right to mention his feet, everything possible is wrong - pointed too far out, collapsing, and not symmetrical. His right knee is having to go much farther out than his left! I really hope he wasn't doing a 160kg squat to depth like that, he will snap.

Cheers buddy. So what you're saying is for me to keep going, and hopefully keep getting better until my form is great? And for my friend to fix all those glaring issues.

 

[Tefal]

hey guys just wanted to run something by you lot.

was thinking of doing this as new routine modified stronglifts 5x5

day 1
squats 5x5
OHP 5x5
Deadlift 5x5
pull ups with leg raises 5x5


day 2
60 mins rowing machine


day 3
squat 5x5
Bench 5x5
Bent over row 5x5
shrugs 5x5


day 4
60 minutes rowing machine


and then back to day one and just roll that over and over non stop doing the strong lifts adding a little weight each time

what do you think? hopefuly enough big lifts that a lot of the extra food im eating turns to muscle and enoguh cardio that it keeps the fat down a bit.

 

[TheCenturion]

Are you sure you can be on the rowing machine for an hour? I would personally find that far too boring.

 

[Tefal]

i just close my eyes and listen to snow patrol.

used to be able to do an hour at ~30 spm


been a lonmg time since ive done it though.

hate running ona tread mil though.

 

[Tefal]

ok omnly managed 30 mins on rower, im definitely not as fit as i used to be >.<

 

[Syla5]

Your better off posting routines in the gym ratz thread, this is more form specific rom discussion.

Your better off sticking off 3 days of liftin, or 4 for that matter, as cardio is not efficient for fat burning/reducing fat building. Diet and heavy lifting will have a much bigger effect.

 

[mufcmark]

Here's the two video of my squat last week.

Spoiler

I listened to the advice and here's two videos of my squat (60kg) today

Is the form good enough for me to start adding weight or should I still focus on improving form?

Am I right in thinking that the knees still need to go out more?

 

[TheCenturion]

I thought I'd actually get back on schedule and do the stronglifts workout that I'm supposed to.

My squats were awful today. I am at loss for words as to why they're so much worse than last week. I've been doing mobility everyday yet I felt a bit tight/stiff today and as such the squat was so uncomfortable to perform. I've been taking anti histamines the last few days, maybe this contributed to it.

The bench was pretty bad as well. I'm getting a 'feeling' in my shoulder after a few reps. I don't know whether it's a bad thing or not as it's not a pain or discomfort.

Anyway, he's a vid of me pendlay rowing for you to lol at. First thing I noticed is that I need to maintain the arch in my back

 

[Delvis]

You're effectively doing a pendlay row there, just hold the bar with your torso between 45-90 degrees upwards and row, doing what you're doing there with the small plates will just make you bend your spine to pull the weight up.

 

[TheCenturion]

You're effectively doing a pendlay row there, just hold the bar with your torso between 45-90 degrees upwards and row, doing what you're doing there with the small plates will just make you bend your spine to pull the weight up.

I was actually trying to do a pendlay row, perhaps i should have mentioned that

 

[Delvis]

Fair enough

Probably need to bend your knees more then, I've not done pendlay rows but you need to have pretty decent flexibility to do them

 

[Pigeon_Killer]

I'd personally try and squat down a little lower, arch your upper back and pull faster. Pendlay Rows are meant to be an explosive movement rather than slow and controlled like other variants of row

 

[mufcmark]

Here's the two video of my squat last week.

Spoiler

I listened to the advice and here's two videos of my squat (60kg) today

Bumping my last post, apologies Could someone do a form check please?

 

[mrthingyx]

Keep your knees out through the movement (train glute med with some bands) and work out if you want an uber low bar squat or a sexual high bar...

Former requires you to sit back more to keep the bar path vertical and stabilise your lumbar to avoid bum wink; the latter requires more ankle mobility, but with the bar higher. Based on bar position, I would suggest the former, with more mobility of ankles...

 

[Erich Kriegler]

Thought I'd post a form check from today, it was my last set and I did 140kg x 7.

 

[Delvis]

Your upper back is rounding a fair bit, more than likely due to the heavy load

Left is before lift, right is with load:

 

[Erich Kriegler]

How can I stop that?

 

[LiE]

Try getting tighter on the bar, max core bracing.

 

[icecold]

Although that level of rounding in the upper back isn't likely to cause injury, I'd definitely say it was a concern in general. You should be able to control it.