[quote]undeadlift wrote:
You should not fear deadlifts. You should attack them with a rabid zeal.
Using perfect form in deadlifts makes all the difference. You can lift your absolute 1RM safely with proper form, in fact safer than lifting your 10RM in wrong form. Heck, you can even pull a million times your 1RM at the bottom position and nothing will happen to you as long as you keep your form strict (this is what CT calls overcoming isometrics).
You’re gonna need back strength if your squat numbers go up, and if you don’t treat your deadlifts with the same intensity as your squats, you might end up with a bad back.[/quote]
I read over the articles on how to deadlift on this site and when I tried getting into the position I felt a sharp pain right at the bottom of my back.
Have you read deadlift diagnosis?
I just read it now. It doesn’t really help me much.
My problem is that when I bend over my back hurts right at the bottom.
was too busy to record yesterday and todays training
Bench press
65x1x10
105x1x3
110x1x2 PR
105x1x3
100x2x3
90x2x5
Gironda press
85x1x4
Dumbell bench press
25x3x8
Squeeze press
25x1x8
Military press
70x1x6
75x1x5
80x1x2
Side shoulder raise
20x3x6
Overhead tricep extension
25x1x6
30x1x3
I still don’t feel anything at all in my chest. My tris and front/side delts are really sore though.
If anyone reads this can they tell me what I should take out/add in, or any other food suggestions that have good nutrients for building muscle. I basically eat the same thing everyday.
meal 1 = 4 pieces of rye bread with a tablespoon of peanut butter on each; 640 calories
meal 2 = a can of tune with 2 pieces of rye bread; 310 calories
meal 3 = protein shake consisting of 14g of fat, 92g of carbohydrate, 36g of protein; 636 calories (pre work out)
meal 4 = protein shake (post work out)
meal 5 = protein shake
meal 6 = pasta; usually around 600 calories
meal 7 = 2 peanut butter and jam sandwiches; around 600 calories (before I go to sleep)
Rest day. Whole body is really sore.
Deadlift
135x1x4
145x2x2
135x2x4
I think I got the proper form now. The bar was too far from my shins before.
Squat
95x1x6
105x1x4
110x1x4
100x1x6
Standing calf raise
95x2x15
eat more whole foods in place of some of those protein shakes I think, and try to get 2 grams of protein per pound pody weight or something along those lines.
[quote]beginner1991 wrote:
eat more whole foods in place of some of those protein shakes I think, and try to get 2 grams of protein per pound pody weight or something along those lines.[/quote]
I usually get around 1.5x my body weight.
Bentover barbell row
95x8 (warm-up)
125x3x4
130x4
Shoulder shrug
95x8 (warm-up)
125x8
130x8
Dumbell bicep curl
30x8 (warm-up)
40x3
35x2x4
30x5
Reverse curl
47.5x3x8
Read delt. fly
10x3x8
I am going to recommend you buy John Berardi’s book Scrawny to Brawny. I think it might help you refine your approach to lifting and eating. I also think you should do deadlifts. Every time I do deadlifts I can feel it in my lower back…that’s not a bad thing. Fear is going to keep you from making the kind of progress any lifter seeks.
I don’t recommend hurting yourself, but the “pain” I first felt when I started doing deadlifts was related to the weakness of my muscles. What I figured out after the fact was how good of a workout I got on deadlift days.
So anyhow, read JB’s book, because your workout from today with shrugs and curls was humorous, but not a good use of your time. I was doing workouts like this at one point in my life, when I was 130-145 lbs (took me YEARS to get to 145). Then I read some JB, started doing big lifts and avoiding isolation work, and gained 15 lbs in MONTHS.
[quote]erinshesse wrote:
I am going to recommend you buy John Berardi’s book Scrawny to Brawny. I think it might help you refine your approach to lifting and eating. I also think you should do deadlifts. Every time I do deadlifts I can feel it in my lower back…that’s not a bad thing. Fear is going to keep you from making the kind of progress any lifter seeks.
I don’t recommend hurting yourself, but the “pain” I first felt when I started doing deadlifts was related to the weakness of my muscles. What I figured out after the fact was how good of a workout I got on deadlift days.
So anyhow, read JB’s book, because your workout from today with shrugs and curls was humorous, but not a good use of your time. I was doing workouts like this at one point in my life, when I was 130-145 lbs (took me YEARS to get to 145). Then I read some JB, started doing big lifts and avoiding isolation work, and gained 15 lbs in MONTHS.[/quote]
Why can I not do curls and shrugs? I already have a compound lift in each work out.
I’m not saying you can’t do curls and shrugs, but I think there are better ways to spend your time. I based these comments on the stats in your profile.
Just because you have one compound lift, I wouldn’t say that gives you carte blanche to do isolation movements. I’m not just blowing out hot steam.
I was trying to use some of my previous weight stats to prove that I’ve been there. It was tough for me to give up the curls at first because I liked the pump they gave me and it made me feel strong.
But I figured I would take the advice given in Scrawny to Brawny, which is also common in the author articles here, and give up the curls for awhile. The end result was larger arms and traps. I still rarely do curls, but my arms are one of my better features. I was blown away. So ultimately, my comments were just recommendations.
Bench press
65x10 (warm-up)
110x3x3
105x2x4
100x3 (wrist started to hurt so stopped there)
Military press
65x10
75x6
80x4 PR
70x6
Dumbell bench press
30x3x8
Chest fly (from floor half way up)
15x3x6
20x2x3
Side shoulder raise
20x2x10
Overhead tricep extension
25x8
30x2x3
[quote]erinshesse wrote:
I’m not saying you can’t do curls and shrugs, but I think there are better ways to spend your time. I based these comments on the stats in your profile.
Just because you have one compound lift, I wouldn’t say that gives you carte blanche to do isolation movements. I’m not just blowing out hot steam.
I was trying to use some of my previous weight stats to prove that I’ve been there. It was tough for me to give up the curls at first because I liked the pump they gave me and it made me feel strong.
But I figured I would take the advice given in Scrawny to Brawny, which is also common in the author articles here, and give up the curls for awhile. The end result was larger arms and traps. I still rarely do curls, but my arms are one of my better features. I was blown away. So ultimately, my comments were just recommendations. [/quote]
Thanks for the advice. Since what I’m doing is working I’ll try what you said when what I’m doing stops working.
Squat
110x8
120x4 PR
130x10 (narrow stance half way down) PR
105x6
Deadlift
145x2
165x1 PR
165x3
170x2 PR
Calf raise
95x2x15
erinshesse,
so instead of curls you would suggest things like weighted pullups for arm development right?
Bentover barbell row
130x2x5
120x2x7
1-arm dumbell row
45x4x6
Shoulder shrug
130x8
120x2x8
Dumbell bicep curl
40x2x4
35x3x6