For the gym rats

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me = injury free, or so it seems!
however, my strength is very low! struggled to shoulder press 50kg for reps!!!

still, strength means nothing atm, just glad to feel injury free :D
 
oh sorry being brain dead,lol well no just same guy i know at gym

also i would like to increase my fitness having been a smoker for 16 years and am thinking about maybe running 2-3 miles twice a week . Will this damage the gains from my lifting a great deal?
 
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I go for a 20min run in the park once a week, I dont think it makes a difference to strength even if u do it the day before or after a leg day. I did squats Thursday and went for a run Friday and I was still aching Sunday night; was considering not doing deadlifts Monday.

I did 6 reps of 170Kg deadlift today and 2 reps of 180Kg but my grip wasnt on tonight so I didnt do a full shoulder lock out. Grip started going on the 4th rep of 170Kg tbh.

Apparently I was pulling the weight up with my back standing on the balls of my feet.
 
Morba said:
me = injury free, or so it seems!
however, my strength is very low! struggled to shoulder press 50kg for reps!!!

still, strength means nothing atm, just glad to feel injury free :D
Click to expand...

did some back work this evening, t-bar rows and some wide grip pull downs.
strength is definitely down, but forearm seems fine

\o/
 
Chaps, whats a good starting weight for deadlifts?

Good as in, light enough to get form right, and heavy enough to exhaust the relevant muscles?
 
Depends entirely on how strong you are.

Just pop on 40KG and get used to lifting it. If it's too light add more. If it's too light you wont be able to judge your form and it makes balancing more difficult.
 
Hey Nick, I'm guessing your around 12-13st?

I would start at around 60Kg (inc bar) to get your form right... stick to 6 reps per set. Maybe 50kg if your backs not too strong.
 
Base it on your bodyweight (unless your a total fat git) the first goal of a lifter is to lift their bodyweight in any of the 3 major compound lifts. Namely - Squat, Deadlift + Bench Press.This is the point at which you transition from beginnier to intermediate.

Deadlift is the easiest overall and bench is usually the hardest. By this rational a good starting weight would be about 1/2 to 2/3 of your total mass. The key to form with deads is very much like the key to squat form. Drop your ass low get a nice grip that doesnt interfere with things like your knees, look upwards to keep your back aligned, pre-contract your shoulders to prepare for the load and most importantly push from the heels not the toes i see a lot of people leaning toward the weight and getting on their toes, dont!
 
Ultra_Extreme said:
Deadlift is the easiest overall and bench is usually the hardest. By this rational a good starting weight would be about 1/2 to 2/3 of your total mass. The key to form with deads is very much like the key to squat form. Drop your ass low get a nice grip that doesnt interfere with things like your knees, look upwards to keep your back aligned, pre-contract your shoulders to prepare for the load and most importantly push from the heels not the toes i see a lot of people leaning toward the weight and getting on their toes, dont!
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Great advice!

Same with squats, keep the weight through your heels to place even load in the knees
 
Ultra_Extreme said:
Base it on your bodyweight (unless your a total fat git) the first goal of a lifter is to lift their bodyweight in any of the 3 major compound lifts. Namely - Squat, Deadlift + Bench Press.This is the point at which you transition from beginnier to intermediate.

Deadlift is the easiest overall and bench is usually the hardest. By this rational a good starting weight would be about 1/2 to 2/3 of your total mass. The key to form with deads is very much like the key to squat form. Drop your ass low get a nice grip that doesnt interfere with things like your knees, look upwards to keep your back aligned, pre-contract your shoulders to prepare for the load and most importantly push from the heels not the toes i see a lot of people leaning toward the weight and getting on their toes, dont!
Click to expand...

Great post, very helpful ta.
 
My rack could take up to two weeks to arrive, so i'm going to use the following routine until that comes and then i'll decide what to do up to Christmas. Will probably be after Christmas when I start HST properly.

Tuesday: Light
Thursday: Moderate
Saturday: Heavy

Squat 2x15
Flat barbell bench 2x15
Bent over row 2x15
Pull ups 2x15
Dumbbell shoulder press 2x15
Incline dumbbell curls 2x15
Skullcrushers 1x15
Calf raises 2x15
 
Im 84.3 kg and lift 180kg deadlift. Thats 2.1 times my bodyweight, using apparently bad form (thats without any "substances", I say that after looking at youtube's section on steroids). I start lifting on my toes, hypothetically it seems very awkward to try to start flat footed to me. I wanted a narrow stance kicking movement the opposite to my squats.

http://youtube.com/watch?v=8-O_MT72rck
This guy says he is using correct form however, my legs must be in more use than this guy's.
 
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Cheers for the tips lads. Stu, I might MSN you at some point buddy, I didn't know you were in to all this gym stuff.

I hope the gym isn't too busy tonight, it gets on my nerves when it is as I can't experiment as freely as I like.

Any tips for ensuring you are pushing from your heels?
 
I still live at home with the parents however as soon as I move out I'll be viewing houses on the basis of a spare room downstairs to load some weights in.

How much have you spent Wardie? (Apologies if this has been covered before).
 
megatron said:
Im 84.3 kg and lift 180kg deadlift. Thats 2.1 times my bodyweight, using apparently bad form (thats without any "substances", I say that after looking at youtube's section on steroids). I start lifting on my toes, hypothetically it seems very awkward to try to start flat footed to me. I wanted a narrow stance kicking movement the opposite to my squats.

http://youtube.com/watch?v=8-O_MT72rck
This guy says he is using correct form however, my legs must be in more use than this guy's.
Click to expand...

i watch many people lift big weights in competitions with what i would call terrible form.

'as the bar passes the knees, keep it close to the shins' wtf? haha
 
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