10/17/13
2 scoops crazeeee
Thursday- back and delts hypertrophy

- Been on jack3d for the last week and getting used to it already. switched back to craze today and it made my workout so much more effective, love dat chit.

- Getting very discouraged with my DLs, almost to the point where I don't know how to approach the problem. I personally think after today's video that my ass needs to be lower and more out. Part of the problem is that when I'm about to lift off I'm not thinking about my form much just thinking about locking out correctly pretty much. Looks like I'm doing the DL with only my damn back. Very frustrating, 225 felt so light that I guess I felt my form was fine. The whole time the bar was against my shins and knees, I was semi concentrating on that. Should have focused more on sticking my ass out I suppose.

Pendlay rows: 60-65% of power
135x3 x4
155x3 x2

Lat pulldowns:
140x8
160x8 x2

Seated cable rows:
160x8 x3

Underhand lat pulldowns:
140x12 x2

One arm DB row:
90x12 x2

DB OHP:
65x8 x2
70x8

lateral raises:
25x12 x3
25x10

Flat DB fly:
35x12
40x12
45x12

DL:
225x5
225x10



Macros:
2,852 calories
58g fats
359g carbs
218g protein

no but im considering starting a fitness blog maybe i will post a few then.

Here, I made you a pic:

[IMG]http://s22.************/oxetg5d8x/Expected_V_vs_ooohbabybeast.png[/IMG]

Someone better at mspaint than me can draw lines and arrows on it.

It feels a bit odd for me to be commenting on this since I don't log here or post vids. Maybe I will one day. My DL form is not perfect, and I am not strong at it - although I have I think been through similar problems to you and am finally getting them sorted.

Both pics are taken just breaking off the floor.

Things to note:

• Lumbar extension! this is #1 most important. Not fixing this is road to nasty injury. Note the flat angle of her back. Compare to yours - you are not nearly flat.
  
  "Supermans" are good for getting the feeling how to do this.
  
  perhaps you need to "open the hips" more, sotra just externally rotate them. makes it easier to achieve extension when low (similar to knees out in squat)
  
  you can practice just sitting in a chair. or doing supermans on the floor. place the upside of your hand in the small of your back, and slouch. this is the wrong position. now push out your sternum, chest up as high as you can get it, engage the "superman" muscles, brace abs hard. you should feel with the hand in the small of your back how it is now flat and rock solid.

• Neck in contorted probably dangerous position. Your neck is cranked up about as far as it can go. Don't do this, keep it neutral. "pack the neck", "make a double chin" - often posted in this forum. She is looking up a bit, but yours is extreme.

• Arms not straight / shoulders too far forward. Arms should be straight down, shortest distance possible.

• Bar not at shins. Looks like you are already working on this. It looks like the bar is a good few inches clear of your body here.We can almost see your knee, and even that looks like it is behind the bar. Bar should be in constant contact with you on the way up.

Don't think of it as a back exercise, think of it as an ass exercise. The whole lift is pushing through with the hams/glutes, the back just stays in extension to best transfer the force to the bar. Before breaking the bar off the floor, charge up hams with as much tension as possible. Don't think of picking it up, think of swinging/pulling yourself under it, through the floor. I think if you take your current starting position, sort out back extension and neck, then rotate /"fall backwards" a bit, so you'd be almost on falling your ass if you weren't holding on to a bar. You don't want it digging in to your shins (much), but there. If you have a mirror to the side, look in it and roll back until arms straight. DO NOT LIFT looking sideways in a mirror of course!


I'm prob wrong a lot, so take with a pinch of salts and hopefully the more knowledgeable will correct anything stupid I've said.

GL!

Dave that's a really great post imo. Welcome.

OP, you should follow that advice. To support the first bullet, this video may help: http://startingstrength.com/index.ph...sition_control

Dave thank you so much bro!! Really appreciate it.

Will check out the video later saw, thanks man. Need some sleep. got 3 hours of sleep then worked 14 hours today.

Fixing your DL may take a long time. It took me months to learn how to keep my back rigid and then many more months to zero in on what I consider an actually decent start position for my butt so that I wasn't pulling with a back parallel to the floor (even if I could keep it straight).

Consider sumo dls too. No harm just trying it one time and seeing if it's better. I could never get into a decent position in conventional with regard to rounding but the sumo was an instant fix.

ETA: looking at your vids some more, it seems that it shouldn't bee too hard to get into a starting position without rounding in the conventional. But I'd still recommend trying sumos once because they might just feel more natural (or they might not).

I guess no one mentioned it, but I think you would do better with a low bar position based on how you squat.

Long, but very informative video on getting correct low bar position: http://startingstrength.com/index.ph...t_bar_position

+1 for sumo

Well, you didn't even make an attempt to try the cue that I offered, so maybe that would be a good start.

nice post thanks dude talk about a picture speaking a 1000words....

Thanks guys. Have a lot to work on for the DLs and def is going to take a long time to fix, something I need to remind myself. This is not an easy fix. Will implement all the good advice I got today into my next sessions. Hope I remember all the good points. I will start taking a look at sumos like you guys mentioned.

As far as the low bar squat, isn't that form dangerous once you start doing a lot of weight?

nope

Sorry, bodybuilders don't lowbar. You can be part of H&F and lowbar and build a Fred Flinstone physique. Or highbar and remain a bodybuilder.

LBBS and sumo? Oh god please no. You will turn into a big giant walking glute. Male version of kardashian.

lmfao, guess HBBS it is then. I just need to stop sucking.

One lift I am happy with is my bench press. I'm sure I can still improve my form but I believe my ass doesn't come off the bench as much. Big difference in a month imo.

9/12/13 @ 165 lbs




10/18/13 @ 168 lbs




- I was not in the mood to max out today but my spotter and few other friends kept pressuring to see if I can match my spotters max which is 280. I said phuck it, here's the vid.

Lbbs is a thousand times better imho

Sick!!! Craze in full effect.

No.


Sick bench EV. I think you bitched out on 10th rep, could have grinded that ****.

very impressive bench, i need to put on my big boy pants apparently

looool. it's funny because I write the PWO I use everyday in my log and no one realized until I posted my PWO stack in the LC thread, and thanks haha.

Thanks bro and hahah agree 1000%. Phucking pussy, I am. Got me so mad when I watched the video because I normally am good at pushing out the weight and pushing myself.

Thanks brah. lmao, I'm sure you squat more than me. We all have our personal weak/annoying lifts (assuming this is the case for ur bench).

10/18/13
2 scoops craze
Friday- Chest and arms

DB bench hypertrophy:
75x3 x3
80x3 x3

BB bench:
225x9
255x5
280x1

DB incline:
75x8
80x8
85x8
90x7

Chest incline machine:
230x6 x3

Cable crossovers:
25x15
30x9
25x14

BB curls:
95x7 x3

Incline DB curls:
30x12 x2

Standing cable curls:
65x15
65x10

BB skullcrushers on bench:
65x10
85x8
85x6

Rope Pushdowns:
57.5x7
50x10

DB standing extensions:
65x9
60x10


Macros:
2,830 calories
56g fats
371g carbs
220g protein

Fantastic trip if intentional, but our benches are about the same, I'm just trying to get back up to 315+ after my cut.

haha nah I didn't know what your bench was at. I'm hoping to max out at 315 once my bulk is over. Not sure if that is a very aggressive goal or not tho.

If you just did 280, I'd say 315 is a reasonable goal for sure. Race?