A
A More Normal Bird
Unconfirmed Member
You're either squatting too much or deadlifting too little. Quite possibly both. Get someone with experience to check your form on both lifts, or record a video if you can.
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
You're either squatting too much or deadlifting too little. Quite possibly both. Get someone with experience to check your form on both lifts, or record a video if you can.
Dude, don't worry. You won't get big and bulky.
It takes years of dedication and hard work. It doesn't happen by accident..
I am curious, what is making you not be confident? all gyms have trainers that will teach you basic stuff, combine that with reading, watching, etc. If you have doubts about anything you read or see in the internet, you can come here and ask.
EDIT: oh, college gym, you have a coach or trainer there?
There is a lot to be said for the psychological benefits of pushing yourself through a workout like that. I agree though - it's certainly not going to be a regular thing!
Definitely a mental battle, I agree with that!
TheDarkStark
Member
Well boys, took me a little longer than expected because I moved, but I'm now officially an NASM Certified Personal Trainer.
With any luck I'll have a job in the next month or 2, super excited.
With any luck I'll have a job in the next month or 2, super excited.
Training feels awesome sometimes! Saw that post with Rippetoe's article on strength base (1 rm Deadlift 2x bodyweight, Squat 1,75x and Ohp 0,75x) and wanted to see if I was strong enough to do it. Tried to do 5rm of each and calculate my 1rm from that (I would never dare to try 1rm on these exercises). I was able to do all three 
5 reps 150kg/330lbs deadlift (new personal best)
6 reps 130kg/286lbs squat (felt I could go even heavier, but I don't think I could go deep enough)
7-8 reps of ohp with 28kg/61lbs dumbells (I rarely train it so I was surprised of my strength here)
I proceeded with doing a full body workout. Did 4x5 pull-ups with 15kg/33lbs weight belt (two sets with wide grip and two sets with shoulder wide grip). 3x6 renegade rows with 32kg/70lbs dumbbells, 3x8 hanging windshield wipers and a couple of full hanging leg raises. The only exercise that I am a bit disappointed with was bench, I was only able to bench 5x185lbs (my bodyweight), though I was able to do plenty of incline squeeze press with 30kg/66lbs dumbbells. Pretty pumped about this workout, several pb, I even have new veins popping out
Does these numbers seem balanced? I think it's mostly my benchpress that is lagging.
5 reps 150kg/330lbs deadlift (new personal best)
6 reps 130kg/286lbs squat (felt I could go even heavier, but I don't think I could go deep enough)
7-8 reps of ohp with 28kg/61lbs dumbells (I rarely train it so I was surprised of my strength here)
I proceeded with doing a full body workout. Did 4x5 pull-ups with 15kg/33lbs weight belt (two sets with wide grip and two sets with shoulder wide grip). 3x6 renegade rows with 32kg/70lbs dumbbells, 3x8 hanging windshield wipers and a couple of full hanging leg raises. The only exercise that I am a bit disappointed with was bench, I was only able to bench 5x185lbs (my bodyweight), though I was able to do plenty of incline squeeze press with 30kg/66lbs dumbbells. Pretty pumped about this workout, several pb, I even have new veins popping out
Does these numbers seem balanced? I think it's mostly my benchpress that is lagging.
HisshouBuraiKen
Member
At least you won't die of falling-off-bosu-ball-crushed-neck syndrome.
Just remember form, form form.
I was "squatting" 300lbs a couple years back with quarter depth squats. I would always have these weird lower back aches, but had too much pride to cut the weight.
Luckily some guy at the gym ragged on my form at the gym and forced me to go ATG.
Had to cut the weight to 135lbs, but it was the best decision of my lifting life.
You should not underestimate this lift, it is a very difficult lift to progress in.
Wolfe
Member
Ain't this the truth.
HisshouBuraiKen
Member
You feel like a boss when you advance to a bigger plate though. But it's better to go up slowly on that one lest you start tensing up your neck to and end up slipping a disc.
Was talking about gyms with a friend, and was reminded about this ridiculous gym I found in my area...
It's basically a night club with gym equipment.
It's basically a night club with gym equipment.
that training is expensive as fuck! at 24 hour its $129 for 3 sessions lol.
As long as you're not coughing/sneezing/spreading your germs, do whatever you can.
Oh no I didn't mean it like that, the gym I'm at is pretty much my own personal gym so spreading it is out of the question. ( besides the "spreading-phase" of my sickness is probably over days ago )
Absolutely not. Dealing with mild discomfort is part of life, and you can't let being a little ill keep you from exercising. That being said, if you're really sick or if you're very contagious, common sense and courtesy would keep you out of the gym.
Wolfe
Member
Haha yeah I look forward to the day that I can stop fucking around with 10's/5's and 2.5's and just toss a 25 on each end.
If it's just a common cold and you don't have any headaches or whatever, I'd say do whatever you're supposed to do.
And then the day you get to 45lbs on each end.
I'm still at 10kgs on each end. (roughly 25lbs?)
If you're warming up properly it only gets more annoying dealing with those smaller weights.
Wolfe
Member
That's exactly why I'm not using 45 plates on bench yet even though I'm up to 150.
I freaking hate being sick. I've had to miss the last few workouts because of a stupid cold.
If you are serious about training you'll never stop fucking around with 10s, 5s and 2.5s. Hell, you are probably going to need 1.25lb plates in the future because you'll need to microload your bench / OHP.
People who don't progress are the bros who believe they are too good for the little plates.
Yep. I'm benching 225 now, but thanks to warming up and loading properly, it,s 25lb plates at most.
It will only get more annoying, not less so.
This guy gets it.
Yeah, people give me weird looks for spending 10 minutes scouring the whole gym for the 2.5lb plates. There's only 2 pairs and people use them for everything except what they are intended for. They hold them when doing crunches; they put them under their feet when doing 1/8th squats. It annoys me that they never put them back.
There's a quote in Wendler's 531 which I like: he worked for years to finally be able to OH press 300lb. When he finally did it, people asked him "What's next?" and he said: "302.5lb".
Wolfe
Member
Don't take what I said the wrong way, I just meant dealing only with those weights, as in it'll be nice to progress past using only 10's/5's and 2.5's. Also 2.5 is the lowest I've seen at my gym. Sorry for the confusion I may be a newb but I'm not a dummy
TheChocolateWar
Member
If the chicken legs are doing less than parallel they probably won't know enough to respect someone doing a proper ATG. Although I give thumbs ups for ATGs at the gym.
HisshouBuraiKen
Member
Yeah if anything you'll get them coming over to warn you that it's bad for your knees.
Next week is 315 on the 1's for 5/3/1, squat and deadlift. It's supposed to be 305 but I am just gonna go for it since I'm taking a week or so off after the recovery week. 'Twill be PRs for both. Excited.
FallingEdge
Member
I'm the guy doing parallel. Maybe next year I will deload and start fresh with full ATG. I really want a huge, rounded ass.
FallingEdge
Member
Ass to grass.
entremet
Member
I personally don't have the flexibility to get ATG much. I have to work on it.
So true...I'm pretty sure I messed up my back doing 100lbs OHPs...they are the absolute bane of my workout existence.
SO very true, I've started traveling further to go to a full-on regular gym and they have just about ZERO 2.5lb weights. I'm incredibly annoyed by this. Also, their benches don't have a lower secondary rung, which is also highly irritating.
Also, since going a regular gym I've started seeing these no-leg-days guys; they exist and seeing them was like finding big foot. It certainly doesn't look flattering.
Me neither. Though then again I do low bar, and ATG isn't really optimal for low-bar mechanics, because the hamstrings will lose the elastic tension on the bottom, and the quads have to work much harder to extend the knee.
I go about 2 inches below parallel and then bounce back up. In fact usually when I fail a rep with heavier weights, it's because my hamstrings loosen up because I went too deep too fast and I know instantly that, nope, I'm not going to make it.
But for high-bar and front squats, ATG is really awesome. I need to improve my ankle flexibilty first though.
They don't care. I don't even think they realize there's a difference with what you are doing. They load up 365lb, walk it out, do a subtle unlocking of the knees, rack it and high-five their bro. There's a guy who flat-out sets the pins in the rack at nipple height for his "squats" while standing on 25lb plates. In their minds they just squatted 365lb. There's not a single person in my gym, other than me and a guy who does Olympic weightlifting, who squats below parallel
Don't take what I said the wrong way, I just meant dealing only with those weights, as in it'll be nice to progress past using only 10's/5's and 2.5's. Also 2.5 is the lowest I've seen at my gym. Sorry for the confusion I may be a newb but I'm not a dummy
Didn't mean to imply you were a dummy.
I'm just kind of jaded from seeing so many bros try to jump from 135lb to 185lb on Bench, fail miserably and then complain they "have bad genetics" because they aren't making any gains. Seems like you are doing things right and you'll progress rapidly if you keep at it
FallingEdge
Member
Next week is 1+ week for OHP @ 175. I feel like I can squeeze out 3. We will see though.
Almost done with 3 month BBB challenge. Definitely have gotten bigger and stronger. Highly recommended.
Almost done with 3 month BBB challenge. Definitely have gotten bigger and stronger. Highly recommended.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Hit a new deadlift PR today. 210 pounds for 4 reps!
Tried for 5, but on the fourth my legs and butt gave out and I just plopped on the ground. lol
Tried for 5, but on the fourth my legs and butt gave out and I just plopped on the ground. lol
Congrats!
Are you a wizard?
Wolfe
Member
Didn't mean to imply you were a dummy.
Seems like you are doing things right and you'll progress rapidly if you keep at it
Yeah I totally understand, I mean it's definitely not flattering going through the paces when starting out but I figure there's not much point if I'm not trying to do things correctly.
There was a guy I saw a couple weeks ago (about my size) doing around 200lb deadlifts but he kept yanking the damn bar up with his arms and back in a real violent motion and then dropping it from his knees to the ground when going back down, made me cringe every time.
- Status