What did you lift today?

those are some massive traps and rear delts you got there man

ok that deadlift picture

1) lower back is rounded, this will lead to injury. maintain a natural curve in the starting position and maintain it all the way up. this is a major issue.

2) you are leaning just a bit too forward. I like to keep my shoulders slightly behind the bar. leaning forward like that makes it easier to slip out of form elsewhere when starting the lift because your back and hips will have to adjust as the gravity pulls the weight in towards you.

3) you're jutting your neck forward due to the excessive forward lean. this should correct itself once you adopt the proper arch.

basically I want to see you lean back onto your heels so your center of gravity is proper, arch and hold your, drop the hips slightly if necessary. it's very similar to a proper squatting stance.

overall with so much of your upper body too far forward in front of the bar you're going to have to use your lower back to for lateral force to keep your balance and that will place extra strain where it shouldn't be. you might wind up with a dull radiating ache in the lower back after several heavy sets. definitely fix that back asap.

in this image the first image on the right is a very good starting DL position.
http://bp3.blogger.com/_GRcUUXbbKiM/RsHvQBdMJ5I/AAAAAAAAASw/GpgsPhH5Yb0/s400/AnnieDLGood3Bad.jpg
http://bp3.blogger.com/_GRcUUXbbKiM/RsHvQBdMJ5I/AAAAAAAAASw/GpgsPhH5Yb0/s400/AnnieDLGood3Bad.jpg

look where your head is in comparison to hers and how the curve of your back is far out of whack from natural. recipe for disaster.

edit - the second images are demonstrations of bad form

Explains why i couldn't pull 215.
I read that the scapula should be over the bar when you pull, but i think my position is more back now.
Alright, is this better?
http://img91.imageshack.us/img91/7132/img0102ib9.jpg

http://img91.imageshack.us/img91/7227/img0103st9.jpg

I realize the pics suck but i had to have my brother take them and he apparently has no fucking clue how to take pics.

Could lack of flexibility also be an issue?
I feel as if i try to have a natural arch anymore (stick my ass out and curve back inwards) that my back will implode due to the pressure.

pics look much better, lack of hamstring flexibility could be an issue, don't stick your ass out past a slight natural curve. this is the same back position you are in during a squat.

in this image the first image on the right is a very good starting DL position.
http://bp3.blogger.com/_GRcUUXbbKiM/RsHvQBdMJ5I/AAAAAAAAASw/GpgsPhH5Yb0/s400/AnnieDLGood3Bad.jpg
http://bp3.blogger.com/_GRcUUXbbKiM/RsHvQBdMJ5I/AAAAAAAAASw/GpgsPhH5Yb0/s400/AnnieDLGood3Bad.jpg

look where your head is in comparison to hers and how the curve of your back is far out of whack from natural. recipe for disaster.

edit - the second images are demonstrations of bad form

What? You mean the one on the left is good starting I assume?

by second images you mean the 3rd and 4th images?

That's what he meant. I was confused at first too.

Tried out a new gym today. Aside from only having 1 squat rack it was nice, and not too busy.

Today: Dumbbell bench (finally able to do a set with 80lbers), Rows, Shrugs, weighted incline (decline) situps (45lb dumbbell).

Well it's just about a month later, and today I put up 85lb dumbbells for the first time.

Also situps now with 55lber, so I made some progress!

Probably be a bit better, but I started doing kickboxing and BJJ so I lift a bit less, and with more fatigue nowadays.

Rayn, when should i start incorporating front squats?

chest/tri's

bb bench 5x5
db inclines
free motion declines
db flys
skull crushers
tri pulldowns

Rayn, when should i start incorporating front squats?

nigga incorporate that shit asap.

here let me link you a video real quick (puts in effort for bdave)

Rq8CWv8UPAI

If you go to youtube there's like 5 or so more by this guy who knows his shit. Just make sure you got the hamstring and hips for it.

Rayn, when should i start incorporating front squats?I don't do them but rippetoe recommends you do them wednesdays when you can't do back x3/wk anymore cause it's too much. I just do a light day on wednesday in my 5x5,

I did deadlifts for probably the third time ever yesterday.

3 sets of 6 x 205 lbs

The exercise made me feel dizzy. And my lower back is now in so much pain, I feel like I am crippled.

Explains why i couldn't pull 215.
I read that the scapula should be over the bar when you pull, but i think my position is more back now.
Alright, is this better?
http://img91.imageshack.us/img91/7132/img0102ib9.jpg

http://img91.imageshack.us/img91/7227/img0103st9.jpg

I realize the pics suck but i had to have my brother take them and he apparently has no fucking clue how to take pics.

Could lack of flexibility also be an issue?
I feel as if i try to have a natural arch anymore (stick my ass out and curve back inwards) that my back will implode due to the pressure.

I think you should get your shoulders behind the bar and your hips in closer to the path teh bar will travel on.

1mile run -> 1mile swim -> 1mile run

Today i pulled the dumbest shit ever.

I was doing squats and the earphone line of my ipod snagged my knee, so i tried to move it. This was while i was squatting. Ended up doing a partial good morning and fighting not to get crushed. My back will be so fucking sore tomorrow morning. It's sore now.
So annoyed with my ipod. I threw it in my bag.
Later on, it's dips time. So i rumage inside my bag for my dip/pullup weight belt. When i take it out i find out it's kinda sticky. I look inside my bag completely fucking confused to see a bottle of shampoo opened up entirely. The cap broke off somehow.
So now my ipod is covered in this shit. I cleaned it with water. I made sure not to turn it on. If i leave it for a few days, it ll dry off and be ok.
However, i accidentally fucking turn it on and i stare in annoyance as i see the screen turn on and slowly fade out.
Awesome.
Add to the fact that i couldn't do my dips. Gay.
Anyway
5*3=
squat raw atg 210
press 120
power clean 115

did some pushups and maxed out on the curls 96lbs.

Chest\shoulder day

clean and press @ 135
cable\rope tricep work
behind the head press @ 95lbs
Dumbell bench press @ 150lbs
incline bench throws(smith) @ 165lbs
chest cable crosses, no idea what weight, machine set to 8
forward shoulder raises, machine set to 6
dumbell shoulder raises 70lbs

wanted to do some grip work so I put a strap on a 25 lbs plate and held it at arms length on each side and in front for 20 second increments, then did the same thing sitting on an incline bench

all in all it was a pretty bad day, I was trashed from monday, deadlifted new max 275x5. Wanted to clean and press 155 today but my core\back just wasn't gonna support it. My right arm was giving me a weird pain. I rarely do bicep isolation but monday I hit it pretty hard, curled 55lb dumbells and I usually just use 45/50's, seemed to be able to work through the soreness so I doubt it's a big deal.

dave what is your height? Also, take all the weight off, just squat\deadlift the bar. If you still can't maintain proper back arch the problem is your flexibility, if you can maintain good form without the weight, you are doing too much weight. Drop the weight to where you can get good form and go from there, you will go up in weight REALLY fast, so don't let it get you down.

dave what is your height? Also, take all the weight off, just squat\deadlift the bar. If you still can't maintain proper back arch the problem is your flexibility, if you can maintain good form without the weight, you are doing too much weight. Drop the weight to where you can get good form and go from there, you will go up in weight REALLY fast, so don't let it get you down.

5'3.
I can maintain a back arch fine. It's just that i tried to move around the wire of my ipod by moving my hips back and sideways and this cause me lean forward completely. For some reason i forgot i was squatting. My form is fine for squats. My deads are getting better. It was just a stupid move on my part. Lesson learned.

bag work
ab wheel
box jumps
knee-ups

On to phase 2 of rehabbing/getting lean

Mon/Thurs

Flat bench
Pec flye
lat pulldowns
cable rows
shrugs
leg extensions
leg curls
calf raises

Tues/Thurs

seated DB shoulder press
standing BB bicep curl
skull crushers
BB lateral raise
one of: seated db bicep curl/cable curl/preacher curls
one of: overhead db tricep extension/v-bar tricep pressdown/rope pressdown
reverse pec deck

Mon/Wed/Fri - 3 mile run

Finding my groove again. Muscle memory rocks.