Honestly that's a really cool site. I'm gonna read my self to sleep trying to find out more about where they pulled data from for it.
78. My chinups are holding me back. I plan on trying to get new 1rm's over the next 4 weeks, I haven't tested in months. This also brings me to another question...one someone claims to have an "elite" total or "advanced" total, is ExRx viewed as the standard? Is it this site? Or are people just pulling shit out of their ass?
Make sure you work on the pause bench. It's entirely different than a bro bench. The bar has to come to a dead stop on your chest and any downward movement before you press (bringing it back down onto your chest to get a bounce) will result in red lights. If you can, train with someone who has contest experience to help you and let you know you're doing it properly. Good luck.
Are there any "box squats really helped me become a better squatter" stories here? I'll hang up and listen, thanks.
I personally don't think box squatting has a good amount of carryover to raw squatting imo. Raw squats are so much more quad dominant than geared squats and box squats really works your PC. I'm not saying don't do them, but I'd take high bar, front, SSB squats over box.
63.6 Well above on power clean and pull-ups. Above on deadlift. Way below on back squat and pushing even on front squat and push press. I need to retest front squat. Worked them into a complex last night but it was 3 FS + 2 split jerk so... Not a good measure. That said, I'm considering some GoRuck sandbags for squat and clean technique work at home. Anyone have experience with these or something similar?
Sandbag work probably isn't the best thing for technique. It's good for GPP and functional strength, but because it's not symmetrical and done under controlled circumstances (uniform set up, walk out, etc) it's not going to do much for your technique. Instead of shelling out a ton of money for one of their bags, go to your local military surplus store and get an old green army duffel bag. I have one that I filled with 250 lbs of sand and I've probably got room for another 50 lbs or so.
I was just making sure it wasn't considered as much of a faux pas as sumo deadlift. Also I really, really need the PC work so this might be exactly what I need.
RDLs, SLDLs, Good Morning, Glute Ham Raise, Hyperextensions. Add them as accessories to every squat workout.
Always been a runner but just started lifting. Started by deadlifting 100 lbs...felt like a true pussy.
Ed Coan didn't start out pulling over 900. We've all gotta start somewhere. Keep at it, gain as much knowledge as possible, and leave your ego at home.
I'll give that a shot. Really, what I meant was for some high-rep work. Not expecting to become proficient on the Olys from playing with sandbags. I do need something heavier to help me drill myself on getting under the bar. Med ball cleans were surprisingly effective in teaching me how to backtrack after I got my power clean to a sufficient level. Now my clean is even with my power clean. Not ideal, but it used to be 50 lbs less than my power. Just constant repetition with a med ball. Now I'm relearning where in my pull I have generated enough force to focus on getting under. Can't currently afford to drop the cash on a barbell and all of its accoutrements. I don't half ass purchases. If I'm investing in a barbell, I'd be buying one of those fold out squat racks from Rogue and a full set of hi-temp bumpers too. Gonna save that for somewhere down the line if I still like doing this in another couple of years.
Lydia Valentine put a video of her doing these on IG the other day. She's super hot so I think I'll follow suit.
I went and found my first ever deadlift video and compared it to to some of my current pulls. The difference in form is astounding to me. Just goes to show that time under/with/whatever the bar is so very important. As lifters we are constantly learning, improving, and finding better ways to maximize our strength potential. This is 205 x 6 in March 2015. At this time I had been lifting for strength for 2 months. I had never deadlifted in any way, shape, or form prior to January 2015... same for squats FWIW (sad I know). I lifted bro-style for years and it took my until I was almost 29 to start lifting "heavy" weight. I have no idea what my actual 1RM was back then on either lift, but I imagine when I very first started it was around 200 (probably less) on deadlift and maybe 185 on squats. Anyway, here is March 2015 video: My form was awful and completely inefficient. I was two-stepping nearly every rep... this was very apparent on reps #3 and #4. My hips were shooting up way too quickly on several of the reps, causing me to have a horrible bar path. The list goes on. Here are a couple more recent pulls. Form certainly isn't perfect, but the difference is night and day. In any case, this is my 1 year progress. Still have plenty of room to go, and I'm excited about the future to see what kind of numbers I can put up. Last summer someone in here mentioned (tandin I think... is he still alive?) they were chasing the 1,000 lb total... at the time I was completely dejected by the thought of that because my total at that time would have been probably between 550-600. Less than 1 year later from that moment and I think I could break 1,000 lbs now. Hope this post doesn't come across as braggy, because that's not the intent. We all have to start somewhere... how dedicated, committed, and open to change you are, among other things (programming, etc...) determines the progress.
yes, still alive but weak. incredibly crazy work schedule that took me away from my gym for 5 months + girlfriend = got fat. back in the swing of things a little the last few weeks but need to get back to a routine.
Yeah i used to do this awhile ago. It'll kick your ass and you can drag it anywhere. But it's mostly conditioning.
Since I squatted 385 5x5 I've gone to complete shit. Scaled back 60 lb (8weeks), was fine then 330 was all of a sudden real hard. 335 Monday was surprisingly difficult. Then I pulled my ass. Feels better, did 1 set of 340 this am, yeah 5 sets wasn't close to happening. Dropped down to 275, which was still annoyingly heavy. I turned 35 today. Not a great start. Getting old sucks. Imma quit this shit and just start eating fast food 247. Nothing left for me in this world.
I'm 37 and the perfect description of squatting 275 yesterday was "annoyingly heavy". Made it up to 365, but that first set at 275 just pissed me off.
I know how you feel. Hit some PRs last week and this week I'm beat to shit. Starting a deload on your overreaching week sucks dick, but live to fight another day or some shit.
So you have starting strength on one hand with a forum dedicated to troubleshooting the program.... or a knockoff program from some apparent sociopath who literally claims he was a government agent that killed people. I only knew he was a chode from his videos 'exposing' juicers. I had no idea he was literally potato.
Bench - 405 Dead - 495 Squat - 595 I'm 5'8" 245lbs. EDIT: The deadlift is for a 3 rep. Haven't done an ORM in over a year for dead so that's the best I have right now.
She's a hottie in her own right. Compared to the typical wildebeests, trolls, and pre-op tranny looking hags that populate the ranks of women's weightlifting, she's going to be like the sun to a light bulb.
Still deloading. Squatted high bar today for the first time in months and it felt super. Really light at 225 5x3, but happy with those feels. May stick it for a little while to see how I respond to heavier load.