Im running a seminar in a fortnight (lol seminars) to help fundraise for some lifters going to Salo for World Champs. Other than lol seminars, anyone with some decent input as to the best way to run said events? We'll be spending an hour on each of the three lifts, no more than 20 people, plus some Q&A time.

Nahh really. Zero buttwink, just past parallel, no wasted movement. Exactly what I want my squats to look like

Been mucking around with a video on nutrition. Wanted to do one on programming, thought this would be simpler. Lol me.

Too boring? Pointless? Any other input? Audio blanks havent been done yet, still need to flesh out gameplan area and intro.

How did you record the audio? Maybe it's just me but there seems to be some kind of filter on the audio that is making it sound choppy and not as clear as it should be. Maybe it's the hardware?

It's definitely a lot more concise in the delivery of facts compared to how Nutritional Coaches have put it previously. Definitely don't have to read between 10 lines of personal achievements and opinions for 1 line of fact.

I thought it would be easy to just talk to each slide and the audio would be fine, instead of writing a full script. Instead there were a lot of pauses and ums, so I ended up recording it in small chunks over several days. I'll have to re-record to a script because it sounds so stilted.

Different people prefer different things obviously, but personally, just like with presentations, I hate listening/watching someone talk through words that they wrote really big that I can read myself. People do it with powerpoint presentations all the time and it tilts me pretty hard. What does the video add besides letting me know how awesome/crazy your accent is?

On another/smaller note, where did you get the protein and fat numbers? 0.73 g/lb for protein is kind of in the middle of what I've seen recommended (between 0.68 and 0.92 i think?), and 0.32 g/lb for fat is much lower than I've ever seen (which is great and I totally agree with - I think the 0.4 or 0.45 g/lb a lot of people recommend is totally unnecessary).

I have the same problem with presentations as you, which is why I stopped midway for some feedback. Back to the drawing board on that front.

I mostly just rounded midpoints of a few recommendations for protein. I'll have to dig up my notes, but think the fat number might be from Israetel.

I think of the powerpoint as a tool that helps someone follow along with what you're saying, especially if they stop paying attention for any reason or jump in halfway into the presentation. Each slide, give maybe give three or four bullet points, concise pieces of information. It's an art to make those pieces of information represent both the thing you want the audience to take away as well as what hooks them into hearing the more elaborate details of your spoken presentation.

The powerpoint isn't your audience's main source of information. It's their gateway to the speaker.

#Iamnotanexpert

powerpoint can eat all the dicks. Lat spread and speak with authority, command that bitch.

29th April: Week 2 Day 2

TnG Bench Press
100x5
100x5
100x5
100x5
100x5
100x9

Cable Row
65x8
65x8
65x8
65x8

DB Flies
12.5x8
12.5x8
12.5x8
12.5x8

I was supposed to get in some squat accessories, but didnt. 9 reps might be a PR at 100. Right shoulder was feeling a bit ****ty. I'll have to keep on top of that.

70 Days Until Nationals

Yeah, good points. Basically presentation 101. I was trying to keep it as simple as possible, but guess i'll go into more detail and flesh it out properly.

preach, brotha

1st May: Week 2 Day 3

Deadlift
200x4
200x4
200x4
200x4

Bench Press
110x3
112.5x3
112.5x3
112.5x3

lat pulldown
60x10
60x10
60x10

DB Flies
12.5x10
12.5x10
12.5x10

rear delt flies
5x10
5x10
5x10

I have simply not ever felt worse than this during a workout. This dragged over two and a half hours and required almost physical efforts of will to do each set. I think both 200x4 and 112.5x3 are PRs, so maybe it was worth it. Probably would have pussed out if I was there alone.



68 Days Until Nationals

Nothing like going to the gym feeling like death and then hitting some PRs.

Deathlifts is an awesome name. Henceforth it shall be called.

4th May: Week 3 Day 1

Squat
190x3
190x3
190x3

Bench Press
92.5x6
92.5x6
92.5x6
92.5x6
92.5x6

3ct Pause Bench Press
102.5x3
102.5x3

Four Rounds Each:

EZ Bar Curls
20x10

Facepull
15

Calf Raises
15x15

Banded Triceps Extension
15

Felt alright, which was quite pleasing as I had a hectic weekend and recovery still a bit low from friday.



65 Days Until Nationals.

Realized that the deadlift workout was 7.5kg over what it should have been, which may have been a factor in it being harder than it should have been. Will be interesting to see if I can do something similar this friday.

6th May: Week 3 Day 2

TnG Bench Press
105x4
105x4
105x4
105x4
105x4
105x8

chin ups
20x5
20x5
20x5

Prone Row
30x10
30x10
30x10
30x10

db shrugs
30x10
30x10
30x10
30x10

DB Flies
12.5x10
12.5x10
12.5x10

rear delt flies
5x10
5x10
5x10

Incline Curls
12.5x10
12.5x10
12.5x10

Pretty solid workout, felt happy with the AMRAP set of 8. I am participating in a squat study tomorrow where I have to squat a 1RM with no belt/knee sleeves while hooked up to various devices, so I skipped legs today and did extra back work instead.

63 Days Until Nationals

Re nutrition video: definitely get a headset if you want to be doing these kind of videos, listening to that audio quality is awful. They are cheap these days. I assume you used your laptop mic?

Also if you use something like Camtasia you can enhance the sound a bit so that it gets a lot more crisp

7th May: Week 3 Day 3

Squat
176x1
182x1
186x1
188x1
190x1

Participating in a squat study being run by Eric Helms. Got hooked up to EMG and a 3D tracking system and worked up to a near max single with no belt or knee sleeves. A little disappointed in my performance, but it was an unusual enough environment that it got hard to focus. Still need to keep my core work up.

8th May: Week 3 Day 4

Deadlift
210x3
210x3
190x3

Bench Press
110x2
115x2
117.5x2
115x2
115x2

Ab Roller
15
15
15
15

reverse hyper
10x10
10x10
10x10
10x10

Deadlifts were brutal, my erectors were just fried and the form was pretty poor. So I pussed out of the last set and dropped it 20kg. Bench press felt alright, but it was schedued for 117.5kgx2x5, which I knew I was never going to get. In hindsight, I might have. Oh well, hopefully recovery/nutrition improves and I get back on track.



61 Days Until Nationals

11th May: Week 4 Day 1

Squat
202.5x2
202.5x2
202.5x2

Bench Press
102.5x5
102.5x5
102.5x5
102.5x5
102.5x5

3ct Pause Bench Press
105x2
105x2

Went very slow today, bit much chatting. But it was more fun than working out alone. Need to catch up on some accessory work though. Need to tidy up my squat form a lot.

The seminar I ran on saturday was very well received, but also lead me to miss my usual saturday workout.



58 Days Until Nationals

13th May: Week 4 Day 2

TnG Bench Press
115x3
115x3
115x3
115x3
115x3
115x5

Bull bar squat
130x4
140x4
140x4
140x4
110x6

Four rounds of:
Prone Row
60x9

db shrugs
30x10

EZ Bar Curls
20x10

Ab Roller
10

DB Flies
12.5x10

Overall it went pretty well. Thought I'd have to chicken out and do 112.5kg, but saw I managed that last cycle so stuck with the program. Bull bar wrecks abs.



56 Days Until Nationals

Your mid/low back gets loose every rep I saw in that last DL video. Part of that is a core strength issue, but I think part of it is form related. You're looking at the floor during most of every rep. You do a little better on the last rep of the last set. Try to look straight ahead or a little up at the end of your setup as the bar is leaving the floor and keep your head up through the pull. That might help keep your back from rounding as much, and it will help keep your weight back, which should help you pull everything a little faster. Watch some of my recent DL vids and see what I'm doing with my head position. https://www.youtube.com/user/pkrizrgd/videos My coach has been on me about keeping my head up and I think its helping.

I agree that the extent of movement is pretty unacceptable. I guess Im not sure about lifting my head up as being an aid, but I'll definitely try it out. I think I'm going to considerably drop my training max next cycle, I need to iron this out.

idk if you saw my edit in that last post, but check out what I've been doing with head position.

What is your goal DL at your next meet?

I don't really have a goal in mind. 2.5kg more than last comp would be acceptable, anything more is gravy. But training has been iffy so will see how it goes. I've started chasing numbers and my form has suffered in both squats and deads.

I appreciate the input, I'll check out those videos and see if I can apply it.