Training questions?

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  1. http://www.youtube.com/watch?v=0NKCmQHAueo new deadlift @ 255 ( my grip limit)
    It is not the kind of car you drive. It is whether you can flip it.


  2. Also a revised workout based on sweetlou's suggestion
    Dead lifts
    15x135
    8x205
    2x5x255
    1x4x255 grip fail
    1x3x255 grip fail
    Split squat
    30x12
    40x12
    40x10
    Reverse hyper
    3x15x bw.
    Roman chair straight leg
    3x15
    Farmer walks
    90x 240'
    2x120x 120' 90 sec rest
    It is not the kind of car you drive. It is whether you can flip it.
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  3. Another one comments suggestions
    Squat
    3x5x135
    1x5x145
    1x12x145
    Good mornings
    10x95
    4x12x115
    Single leg press
    12x90
    10x95
    10x95
    10x95
    Free motion ab
    20x30
    15x40
    10x60
    farmer walks
    90x 360'
    3x120x 180'
    It is not the kind of car you drive. It is whether you can flip it.

  4. What can I do to increase my grip strength?
    It is not the kind of car you drive. It is whether you can flip it.

  5. Your lower back rounds during every rep on you deadlifts. You must keep it tight the entire time and let the bar come to a complete stop after every rep.
    M.Ed. Ex Phys

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  6. I'd like to add some things.

    Your lower back is rounding on the deadlifts - push your chest forward and create a nice arch in your back. You don't want to deadlift with a rounded back.

    On the squats, it's like you're doing speed reps. Feel free to pause at the top of the lift. Most people squat, then when they get to the standing position again they count "one thousand one, one thousand two" and then they squat.

    Widen your grip a bit. This will help with depth. Second, you want your hips to break before the knees. It looks like you may be breaking simultaneously and for a lifter just learning to squat, this isn't good.

    Most people sit down on the toilet better than they squat. Imagine there is an imaginary seat behind you. You want the glutes to continue doing back and then push them forward as the concentric motion occurs.

    If your gym has a box, that would be even better.

    Your toes are pointed outward around the 30 degrees margin, which is a good thing. Just widen your grip and like rodja has stated pull the hips back. You'll want to remember this "ass up, hips forward".

    You don't want to "leg press the weight up" meaning drive your feet in the ground and push up with your quads. You'll want to raise the ass, and drive your back into the bar to extend the hips.

    Keep the bar parallel to your feet at all times. Your bar appears to be just a tad bit high. on your back.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  7. Thanks again guys I will work on all that. I have spent way too much time on the leg press and hack squat machine. :-/
    It is not the kind of car you drive. It is whether you can flip it.

  8. I really do appreciate all the help. If my partner doesn't flake I should have a bench vid Monday or Tuesday.
    It is not the kind of car you drive. It is whether you can flip it.

  9. If I was going to build a box to box squat what kind of dimensions would I be looking at?
    It is not the kind of car you drive. It is whether you can flip it.

  10. Bench+Chins
    Flat bench
    4x5x155
    1x8x155
    Chins
    Overhand
    3x bw.
    Underhand
    5x bw.
    3x bw.
    3x bw.
    Incline db
    1x15x35
    1x10x40
    1x10x40
    Chest supported row
    1x11x90 underhand
    1x7x90 underhand
    1x8x70 overhand
    Puller over/tate press
    20x20/20x20
    20x25/15x25
    20x25/15x25
    15x25/13x25

    How do the routines look so far?
    It is not the kind of car you drive. It is whether you can flip it.

  11. Much more balanced for your goals. Id work on locking in your programing for the main lifts some. You could just stack plates at the gym or use a small box and stack plates on top of it. Mats work too.

  12. I can tell my body wants kick the Sh!! out of me lol. I'm going to get 531 this weekend. So I can read up on it all. I think my partner has pretty much bailed except for like one workout a week not sure when I can get a bench video up to critique.
    It is not the kind of car you drive. It is whether you can flip it.
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