There’s no way you will keep your knees vertical. The further back you go, the more you recruit your hamstrings and glutes and the more you can lift. If you watch an olympic lifter, you will see that they don’t sit back and they don’t worry about how far forward their knees go. It’s 2 different styles and 2 different exercises really.
To practice the powerlifting style, which includes sitting back, etc, try box squats. I don’t do them but there is a lot of information on the internet about them and I’ve heard that they are helpful.
quick question… i read somewhere that during a deadlift you should keep your shoulder blades together(pull your shoulders back) during the WHOLE movement… i thought you should only do that at the end so that you bring the weight as back as possible(but not too back or i bet the … back… the spine… wont like that)
is that true? so far i didnt care for my chest position and my shoulders would just be “loose” so that i could actually have my arms in front of the bar while keeping my back straight enough… if i try to keep the shoulder blades together i have to sit back and then ill be pulling backwards instead of upwards and probably fall on my butt and bruise my legs
anyway i blab too much
btw i do try to keep everything as tight as possible when pulling (since that way you can lift more after all), but still my shoulder blades are far from being together and back… but i do keep them tight
You need to keep a strong arch in your lower back in a deadlift. Keep your chest forward and shoulders back, and look up. Some advanced powerlifters round their upper back but I don’t think that’s a good idea for a beginner because it’s harder to keep the proper arch in your lower back. Pulling your shoulder blades together doesn’t make sense. It’s not the same as pulling your shoulders back. Keep your shoulder in front of the bar so the bar is directly below your sholder blades.
squat 3585 this time i tried keeping my legs more open(knees going more outside rather than coming in)… i dont think they ever were coming in to begin with but anyway… my left knee didnt hurt this time and now they hurt but not much… just a little shrugs
overhead press 3557.5
deadlift 2155 3150
pendlay rows 5375 (25lbs plates)
power clean 1570 or something like that
dips 3*4
after all of that i was pretty tired so i gave up hahahaha.
but im glad, i pretty much made new records everywhere.
i loved how tired and near failure i got in the last rep of the last squat.
oh and as always some old dude that later went and did quarter squats with 60 kgs came and told me to wear a belt.
anyway a small problem is the whole food thing. i waited for 2 hours maybe even 2.5 before i started the workout since i ate… and still there was food in my stomach or somewhere. which really is a problem when it comes to breathing when doing deadlifts, power cleans and pendlay rows.
i also notice that my legs are kinda cold(i go out with shorts hahaha) which may be partially why my knees hurt. well now that i push them more out and warmed them up, my legs and knees have never felt better than they do now.
ok so i decided to screw losing the last pounds and go and bulk up hahahaha.ill try shooting for 5000 cals for a start
yesterday i ate
2 bananas
3 litres of milk
1kg of meat with olive oil
200 grams of almonds or so.
200 grams cottage cheese
the Post workout drink (40 grams protein)
and some water.
i didnt have any brown rice but im gonna make some today
is this good?
ill also add some sugars post workout, yesterday it was just protein
well today i noticed my hips tuck under a lot and pretty fast during squats and deadlifts. im gonna go easier on the deadlifts and do a bunch of hip stretching flexibility crap and the 3rd world squat thing.
but
squat 3590 finally!
overhead press 1560, 1460, 1360 haha
deadlift 15145
tried to do pull ups… cuold only do half
3 sets of “pull ups”
3 sets abs
btw i should point out. my biggest goal is strength. i dont care for hypertrophy. plus i dont want to get sooo big that my flexibility becomes crap. but that will take at least another year or two before i have to worry about it anyway!
ok hold on ill write down the diet
cals/protein/carbs(sugars)/fat
3 litres of milk (1350/100/141(42 lactose)/45)
200grams almonds (1150/43/40/100)
2 fruits (250/3/60(30)/1)
protein whey 2 scoops (220/40/12/1)
chocolate milk(325/17/60(i suppose around 50 are sugars)/1.5)
olive oil im not sure how much i get but lets say 50 grams so 450 cals
brown rice (670/16/140/5)
meat (2000/170/50/125)
cottage cheese(200/25/8/10)
added up well… i think i overshot a bit hahahaha
(6615/414/511(100-150 sugars)/339)
Fruit is OK in the morning, Almonds are good, cottage cheese is good, meat is good, go light on the milk. No rice, potatoes, cereal, bread, sugar, sweet potatoes, beans or corn. Fill up on salads, steamed veg, olives, etc.
You don’t have to be strict but it will help you out in the long run. Definately better than bulk and cut.
You can get more precise if you want to get anal about it but you will get 80% of the benefit doing it this way. If you want to get ripped you need to get anal.
