Man of Honour
Abs are for girls, real men build traps...this has nothing to do with the fact that I'm too much of a porker to ever have abs 
*** The 2019 Gym Rats Thread ***
- Thread starter spluff
- Start date
Soldato
My initial goal of when to stop my deficit was when i could start seeing the top two abs. I have since released that though i have been tightening around the area and losing softness, the goal was a bit silly as i likely don't have the lean mass around there to make it look good.
Looking forward to eating more now. So long as i keep moving the heaviest weights i can and i do it often, i suppose it will all work towards my ever changing goals
My initial goal of when to stop my deficit was when i could start seeing the top two abs. I have since released that though i have been tightening around the area and losing softness, the goal was a bit silly as i likely don't have the lean mass around there to make it look good.
Looking forward to eating more now. So long as i keep moving the heaviest weights i can and i do it often, i suppose it will all work towards my ever changing goals
I've still got a bit of a paunch on me at the moment as well as man boobies (though they appear to be disappearing fast!) despite being reasonably lean in the arms and very muscly in the legs from all the walking I do. Tis a bit disheartening sometimes when you look in the mirror and can't see too much change, but when I look at older pictures from when I firs started out the difference is immediately apparent.
Soldato
Completely understand where you are coming from. TBH i never noticed the constant improvements until i was leaner and then things seemingly started to look a bit more shapely every few weeks. Though that said, looking back at when i started i was completely different. Dedicated to getting a good '1 year on' picture in March (started earlier but that was when i first decided take a photo).
Soldato
Really need to start participating in this thread again. Only person I have from here is Tom E on Instagram.
If anyone wants to follow silly gym pictures and stories of meal after meal follow on Insta - TomNbk
Training five - six years now currently in an adding mass stage and back to heavy compounds mixed with a BB routine to add mass and strength quickly
PB's at the moment are 180kg bench for 1rm with slingshot so more like 160-165kg raw.
Deadlift at 250kg done today.
Squat 200kg which should be more by now but I stopped doing them and dl for a while due to knee issues.
OHP is 100kg two reps. Working hard on this to bring it up as will help along with improving my bench also
Current bw is 109kg @ 6ft. Will be doing big compound movements over next six weeks during this stage before I diet down so I'll be sure to either create a log or update in here.
More lift videos to come
250kg
If anyone wants to follow silly gym pictures and stories of meal after meal follow on Insta - TomNbk
Training five - six years now currently in an adding mass stage and back to heavy compounds mixed with a BB routine to add mass and strength quickly
PB's at the moment are 180kg bench for 1rm with slingshot so more like 160-165kg raw.
Deadlift at 250kg done today.
Squat 200kg which should be more by now but I stopped doing them and dl for a while due to knee issues.
OHP is 100kg two reps. Working hard on this to bring it up as will help along with improving my bench also
Current bw is 109kg @ 6ft. Will be doing big compound movements over next six weeks during this stage before I diet down so I'll be sure to either create a log or update in here.
More lift videos to come
250kg
Last edited:
Soldato
Man of Honour
Really need to start participating in this thread again. Only person I have from here is Tom E on Instagram.
If anyone wants to follow silly gym pictures and stories of meal after meal follow on Insta - TomNbk
Training five - six years now currently in an adding mass stage and back to heavy compounds mixed with a BB routine to add mass and strength quickly
PB's at the moment are 180kg bench for 1rm with slingshot so more like 160-165kg raw.
Deadlift at 250kg done today.
Squat 200kg which should be more by now but I stopped doing them and dl for a while due to knee issues.
OHP is 100kg two reps. Working hard on this to bring it up as will help along with improving my bench also
Current bw is 109kg @ 6ft. Will be doing big compound movements over next six weeks during this stage before I diet down so I'll be sure to either create a log or update in here.
More lift videos to come
250kg
Absolute unit, I didn't even realise you lifted until you popped up on insta.
I'm surprised you're not heavier you're only about 5kg heavier than me.
Soldato
I'm relatively 'lean' for my weight mate after a gym pump ill have abs outline etc. I always keep cals just over surplus to grow but as to not put on too much fat.
Edit : this makes 'cutting' easier also. As it becomes more of a trim than a cut
Soldato
We all started somewhere. I wouldn't want to calculate the sheer amount of hours and social sacrifice for the gym over the years would I ever look back in regret? Never ever it's my drug
Caporegime
Nice work Tom, you're a big guy that's for sure with some strength too! Definitely good to have more people in the gym rats thread.
I watched your deadlift video, I have to admit the form looked pretty sketchy with the hitching and banana back, but you probably already know that.
I watched your deadlift video, I have to admit the form looked pretty sketchy with the hitching and banana back, but you probably already know that.
Soldato
Thank you
Nothing wrong with a little hitch with bigger weight. Lost a little form and next week when I get 260kg it'll be even better
After yesterday's session I've woke up feeling full and well recovered not surprised given the food at the moment.
Today is shoulder work which will be lighter more BB style routine however I will be going for some more OHP working at 100kg-105kg
105kg should go up.
Caporegime
I'm going to have to disagree. Hitching shows that the posterior chain isn't taking the full load and you can't lock it out without hitching.
I've pulled 255 in competition at 83kg body weight, no hitching. Hitching will get you a flag in competition (powerlifting not strongman).
The reason I bring it up is because it's something you would want to address because a) you'll be stronger b) you'll avoid big injuries c) the carry over to squat is magical.
I think T-Nation puts it more eloquently
https://www.t-nation.com/training/the-5-most-dangerous-deadlift-mistakes
Soldato
It's a fair point bear in mind I've started dl again after a year or so hiatus (this is my 2nd week back at them) but still best any of my previous totals, form should gradually come back into place but I wasn't about to fail the lift
Also mixed grip and straps is a very odd approach. The whole point of straps is to allow you to lift heavier weights then your grip can handle in a double overhand manner, mixed grip is to do the same but without the use of straps.
Have you tried liquid chalk and mixed grip no straps?
https://www.decathlon.co.uk/liquid-soft-chalk-id_8313241.html
Also mixed grip done consistently one sided will lead to imbalances so mix up the mixed grip often.
As for form, I shall bow to LiE's advise here, but he is right. You do make a valid point that at weights that are in the PB area for each person, form will slip a little, but your form has some fundamental flaws, lack of bracing, no attempt to get neutral spin, hitching etc. All elements that combined with the weight you are moving will a high chance of leading to injury if not address.
If you have only been back deadlifting for a couple of weeks after a year not doing it then seriously pay a lot more attention to your form and forget the ego lifts, it will pay dividends 3 months down the line!
Maid top down setup:
https://youtu.be/a-DJu0bEVPw
Chris Duffin bracing and breathing:
https://youtu.be/VcY3YSW9vX4
Have you tried liquid chalk and mixed grip no straps?
https://www.decathlon.co.uk/liquid-soft-chalk-id_8313241.html
Also mixed grip done consistently one sided will lead to imbalances so mix up the mixed grip often.
As for form, I shall bow to LiE's advise here, but he is right. You do make a valid point that at weights that are in the PB area for each person, form will slip a little, but your form has some fundamental flaws, lack of bracing, no attempt to get neutral spin, hitching etc. All elements that combined with the weight you are moving will a high chance of leading to injury if not address.
If you have only been back deadlifting for a couple of weeks after a year not doing it then seriously pay a lot more attention to your form and forget the ego lifts, it will pay dividends 3 months down the line!
Maid top down setup:
https://youtu.be/a-DJu0bEVPw
Chris Duffin bracing and breathing:
https://youtu.be/VcY3YSW9vX4
Last edited:
Soldato
Cheers for the advice guys @Syla5 have you any videos of your deadlift for me to study
I can link you some of my old stuff but I haven't hit the numbers you have, but give me a few minutes and I will try and find, old early lifts pre advise here and newer stuff.
Reps vs pb form break
107.5kg for reps at 74kg bw
Last edited:
Soldato
@Syla5 Thanks for the videos you linked. I've been so into my BB routine that my PL form has fallen to the wayside I do appreciate the advise.
I must add at no point during the lift I felt in danger my body is more than capable of handling that weight even with the ropey form but I'll try get a video next week with the same weight but with form brushed up.
As for chalk I haven't used any for a long time so will get some ordered.
I must add at no point during the lift I felt in danger my body is more than capable of handling that weight even with the ropey form but I'll try get a video next week with the same weight but with form brushed up.
As for chalk I haven't used any for a long time so will get some ordered.
Caporegime
It's a fair point bear in mind I've started dl again after a year or so hiatus (this is my 2nd week back at them) but still best any of my previous totals, form should gradually come back into place but I wasn't about to fail the lift
Personally I'd forget about adding another 10kg and chasing numbers right now. Work on your technique, I know it will be hard because you'll have to drop the weight. You should be able to pause deadlift a decent amount of weight with a flat braced core with 90% of the weight held on your glute/hamstrings. A deadlift is a leg lift, it's pushing the floor away from you not pulling the weight off the floor. You want to be humping the bar for lock out.
Have a look at my log for a couple of deadlift videos (link in my sig). The paused deadlifts should be a better watch as you can kind of see what I'm talking about. I haven't been deadlifting for years since my powerlifting days, so my numbers aren't up there where they used to be. However, my form is currently better.
FWIW here is my 255 in competition.
https://youtu.be/Vm-EhLEE7yk?t=142