Message from eastern.patriarch in Fitness #lifting

2018-01-16 05:07:52 UTC  

everything is wrong

2018-01-16 05:08:41 UTC  

Each screenshot corresponds to a weekday

2018-01-16 05:08:51 UTC  

yea this isnt a good program

2018-01-16 05:09:24 UTC  

top many exercises

2018-01-16 05:09:30 UTC  


2018-01-16 05:09:36 UTC  

to many reps

2018-01-16 05:10:30 UTC  

Which ones are worth keeping and which ones should I scrap?

2018-01-16 05:10:51 UTC  

juat do a whole new program

2018-01-16 05:11:04 UTC  

either starting strength or strong liftrs

2018-01-16 05:11:17 UTC  

strong lifts*

2018-01-16 05:11:44 UTC  

you said you wanna body build, do strong lifts

2018-01-16 05:12:55 UTC  

Got it

2018-01-16 05:13:08 UTC  
2018-01-16 05:19:03 UTC  

Looks good, I have a strong chest and arms but I've been doing dumbbells for a few months and can't maintain this pace...

2018-01-16 05:19:51 UTC  

make adjustmesnts as needed , but try it out cookie cutter at first

2018-01-16 05:20:33 UTC  

but if your in begginer/ novice lifting faze this is the generel guidline your chould follow

2018-01-16 05:21:02 UTC  

focus on shirter rep range heavy basic compund movments with a system of liner progression

2018-01-16 05:23:07 UTC  

if you wanna add excesorie movments feel free but generely worry about squating more , benching more, ohping more, deDLIFTING MORE

2018-01-16 05:23:40 UTC  

if you get you core lifts up your gonna get bigger

2018-01-16 10:05:29 UTC  


2018-01-17 04:55:39 UTC  

Agree with shyguy, barbel excercises 3xweek with _consistentcy_ and slow increases will get you results. All you make your body strong and good looking is 3-4 excercises and that is it.

2018-01-17 17:48:33 UTC  

Daily reminder to stress the importance of form and focus on your dead lifts - I was rushing through a lift and herniated a disc, wasn't even going too crazy with the weight. Now I can't lift at all for a while. The mental aspect is just as important as the physical, so don't compromise on either or injuries are bound to happen.

2018-01-17 18:57:12 UTC  

That's rough. Hopefully you have a speedy recovery. @Steve - NJ

2018-01-17 18:59:22 UTC  

@Steve - NJ take it easy brother

2018-01-17 19:25:05 UTC  

Also don't use fabric/Velcro weight belts. Use the sturdy leather ones. Better support there.

2018-01-17 19:26:04 UTC  

It's probably a no-brainer for most of you guys but I wasn't aware of that til it was too late

2018-01-17 19:52:30 UTC  

Sorry to hear that. I hope you recover quickly. What do you think the cause was? Weak core, not resetting at the bottom/touch and go, too much weight, hitching?

2018-01-17 19:57:26 UTC  

So it happened when I was doing 315, which I've rapped plenty of times in the past. I've been able to get sets of 405 in where I can do ~5 reps each. So the day I got injured I was warming up with 225 and I felt *great* so I was like "OK 315 is gonna be a breeze" so I just rushed it and went to full extension too quick and felt my spine shift from within my belt and it HURT. My adrenaline was going so I was able to re-rack and go home but I could barely move when the adrenaline wore off

2018-01-17 19:58:12 UTC  

I wear the belt tight too when I go just to be safe

2018-01-17 20:08:21 UTC  

@Steve - NJ sorry to hear that, brother. Once you're recovered, you'll be back at that weight in no time. I had a buddy who completely blew out his knee and couldn't squat for 8 months. Once he recovered fully he ended up hitting a 20lb meet PR after only 8 weeks of training

2018-01-17 21:20:02 UTC  

I prob could do light stuff for now but it seems like whenever I take a long break anyways I come back better than before. Which sounds counterintuitive but just seems to work out that way. Moral of the story is don't be stupid and assume you're invincible.

2018-01-17 21:31:50 UTC  

@Steve - NJ did you brace your abs against your belt on the set where you got hurt? Ive found thats a pretty good way to limit the pressure on your back during deadlift

2018-01-17 21:48:44 UTC  

I probably took pressure off since I was going quick and left an opening for my back to give

2018-01-18 08:33:29 UTC  

one of you mentioned touch and go opposed to resetting every rep

2018-01-18 08:33:59 UTC  

I actually seem to have better form and stretch in my hamstrings when I do touch and go!

2018-01-18 08:34:30 UTC  

my first reps is usually my hardest, but from there it gets far easier

2018-01-18 18:33:05 UTC  

So, your first rep when you don't bounce the weight off the floor is harder then the subsequent reps when you do.... hmmm, tell us more. 😃

2018-01-18 19:14:29 UTC  

i don't bounce it lol

2018-01-18 19:15:02 UTC  

it just turns into a kind of rdl and its easier to engage my hamstrings

2018-01-18 20:16:40 UTC  

So you weight nerds...where to bring the bar on my bench press? When I bring it down directly across my pecs, I feel nasty tweaking in my delts. So I usually bring it down about three inches below my nipples. I feel like that engages my chest more and my shoulders less. Is that okay?

2018-01-18 20:17:17 UTC  

Like, right at the base of my sternum. @Deleted User ?