Consistency, Growth , Self Belief - Gaining muscle and then getting lean
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Reflection on April Lessons Learned:
April to June was definitely a good month in terms of how I felt about life, myself and my mood in general. Massive sky rocket. Also, looks like I finally love one of my hobbies again which is lifting weights and going to the gym.
Some lessons I have learned
Weight Loss:
Weight loss is great but sometimes you need to realize that enough is enough. Its really easy to see yourself as fatter than you really are or skinnier than you really are. I'm thankful that after 5months of losing weight I realized that it was time to start gaining some muscle. I was "fat" but I only looked fat because I had so little muscle mass at 5'8 68kg in reality im probably only 16-17% body fat. I probably need a few more proper cycles of bulking and cutting, and I am in a better position than I was 1 year ago in terms of getting a quality bulk.
Training:
Progressive overload is the key to building muscle. Increase reps or weight each workout in some way no matter what.
Stick with your programme/goals for more than a few months, and track the **** out of it. Either on a fitness blog or spreadsheet or notepad.
If you want to lose weight than you need to commit to the long run. You need time to be your ally not your enemy. You likely will need to commit for longer than initially planned, same goes for bulking.
Life:
Go to the gym even when you don't feel like it ,because it will make the difference in your day.
Compare yourself to who you were yesterday not who someone else is today (shoutout to Jordan Peterson)
Focus on the things that are in your control.
Love yourself. For me mainly comes from how you control your thoughts, and getting into the habit of positive self talk. Also reflecting on things you are grateful for helps a tonne. A routine is also super important. Understand that lots of people aren't going to like you no matter what, so its better to be the best you rather than trying to be like the crowd.
Big changes take a long time, lots of failures and mistakes so embrace it.
April to June was definitely a good month in terms of how I felt about life, myself and my mood in general. Massive sky rocket. Also, looks like I finally love one of my hobbies again which is lifting weights and going to the gym.
Some lessons I have learned
Weight Loss:
Weight loss is great but sometimes you need to realize that enough is enough. Its really easy to see yourself as fatter than you really are or skinnier than you really are. I'm thankful that after 5months of losing weight I realized that it was time to start gaining some muscle. I was "fat" but I only looked fat because I had so little muscle mass at 5'8 68kg in reality im probably only 16-17% body fat. I probably need a few more proper cycles of bulking and cutting, and I am in a better position than I was 1 year ago in terms of getting a quality bulk.
Training:
Progressive overload is the key to building muscle. Increase reps or weight each workout in some way no matter what.
Stick with your programme/goals for more than a few months, and track the **** out of it. Either on a fitness blog or spreadsheet or notepad.
If you want to lose weight than you need to commit to the long run. You need time to be your ally not your enemy. You likely will need to commit for longer than initially planned, same goes for bulking.
Life:
Go to the gym even when you don't feel like it ,because it will make the difference in your day.
Compare yourself to who you were yesterday not who someone else is today (shoutout to Jordan Peterson)
Focus on the things that are in your control.
Love yourself. For me mainly comes from how you control your thoughts, and getting into the habit of positive self talk. Also reflecting on things you are grateful for helps a tonne. A routine is also super important. Understand that lots of people aren't going to like you no matter what, so its better to be the best you rather than trying to be like the crowd.
Big changes take a long time, lots of failures and mistakes so embrace it.
Pull day 05/06/19
Fantastic workout today adding weight/reps in each movement
Deadlift 112.5kg for 3x5. Way way easier than the 110 last week.
Glute Bridges 40kg for 3x12
Barbell Bicep Curls 27.5kg for 4x8
Pull ups 2kg for 3x5
Cable Machine rows 52.5kg for 3x8
Hammer curls 10kg for 10 reps
Facepulls 12kg for 5x20 (100 reps daaamn)
Eid holiday eating defo did me well
Fantastic workout today adding weight/reps in each movement
Deadlift 112.5kg for 3x5. Way way easier than the 110 last week.
Glute Bridges 40kg for 3x12
Barbell Bicep Curls 27.5kg for 4x8
Pull ups 2kg for 3x5
Cable Machine rows 52.5kg for 3x8
Hammer curls 10kg for 10 reps
Facepulls 12kg for 5x20 (100 reps daaamn)
Eid holiday eating defo did me well
Push day 06/06/19 (brackets shows improvement from last week)
Bench Press 5x5 72.5kg (+2.5)
Overhead Press 25kg for 3x10 (+2 reps per set and last set was surprisingly easy)
Incline Dumbell Press 20kg 3x10
Tricep Push down 12.5kg 3x10 SS with Cable Lateral Raises 1.1kg for 3x15
Weighted dips 6kg for 3x5
post workout stretches
Bench Press 5x5 72.5kg (+2.5)
Overhead Press 25kg for 3x10 (+2 reps per set and last set was surprisingly easy)
Incline Dumbell Press 20kg 3x10
Tricep Push down 12.5kg 3x10 SS with Cable Lateral Raises 1.1kg for 3x15
Weighted dips 6kg for 3x5
post workout stretches
Really happy and proud of myself after today’s workout.
08/06/18 Pull 2:
Bent over Rows 60kg for 4x5,1x6
Pull ups weighted 2.5kg 1x9 2x8
Barbell Bicep Curls 27.5kg 1x8, 3x8
Cable rows 57kg 3x8
Face pulls 15kg 4x15
Hammer Curls 12kg 3x8
08/06/18 Pull 2:
Bent over Rows 60kg for 4x5,1x6
Pull ups weighted 2.5kg 1x9 2x8
Barbell Bicep Curls 27.5kg 1x8, 3x8
Cable rows 57kg 3x8
Face pulls 15kg 4x15
Hammer Curls 12kg 3x8
09/06/19:
Today was kinda disappointing I guess :/
Overhead Press 37.5kg 4x5 , 1x4
. Not sure if I should just progress to 40kg anyway lol as I just missed 5x5 by 1 rep.
Bench Press 55kg for 3x8
Incline Dumbell Press 20kg 3x8
Cable Lateral Raises 2.5kg for 3x8
Tricep Push downs 15kg for 3x10
Weighted dips 6.25kg for 2x8,1x10
Did some ab work after and stretches
Today was kinda disappointing I guess :/
Overhead Press 37.5kg 4x5 , 1x4
. Not sure if I should just progress to 40kg anyway lol as I just missed 5x5 by 1 rep.Bench Press 55kg for 3x8
Incline Dumbell Press 20kg 3x8
Cable Lateral Raises 2.5kg for 3x8
Tricep Push downs 15kg for 3x10
Weighted dips 6.25kg for 2x8,1x10
Did some ab work after and stretches
Original post by SuperHuman98
09/06/19:
Today was kinda disappointing I guess :/
Overhead Press 37.5kg 4x5 , 1x4. Not sure if I should just progress to 40kg anyway lol as I just missed 5x5 by 1 rep.
Bench Press 55kg for 3x8
Incline Dumbell Press 20kg 3x8
Cable Lateral Raises 2.5kg for 3x8
Tricep Push downs 15kg for 3x10
Weighted dips 6.25kg for 2x8,1x10
Did some ab work after and stretches
Today was kinda disappointing I guess :/
Overhead Press 37.5kg 4x5 , 1x4
. Not sure if I should just progress to 40kg anyway lol as I just missed 5x5 by 1 rep.Bench Press 55kg for 3x8
Incline Dumbell Press 20kg 3x8
Cable Lateral Raises 2.5kg for 3x8
Tricep Push downs 15kg for 3x10
Weighted dips 6.25kg for 2x8,1x10
Did some ab work after and stretches
Well done. When I was working out, I was advised to keep the weight the same after failure, but if you fail again on the next session, lower the weight (even if you failed by only 1 rep).
For tricep pushdowns do you use rope, v or bar and what ab work was done?
Original post by NotNotBatman
Well done. When I was working out, I was advised to keep the weight the same after failure, but if you fail again on the next session, lower the weight (even if you failed by only 1 rep).
For tricep pushdowns do you use rope, v or bar and what ab work was done?
For tricep pushdowns do you use rope, v or bar and what ab work was done?
Thanks. I’m pretty confident I’ll get the 5x5 easier next week. Also on my programme the last set is usually AMRAP (as many reps as possible) so if it’s easy next week on today’s weight I could go for 1x6 or 1x7 last set
.I find that tricep rope push downs are harder than the V ones. But it doesn’t matter I’m just sticking with the rope ones for now.
For abs my main focus is hanging knee raises (at uni). At the gym near my home I’m able to do leg raises as there is some sort of support.
Hanging knee raises 3x7. Trying to just do more each time. A week ago I struggled with 3x4.
I’m also using the abs machine but not sure how useful it is.
I’ve tried the wheel you can use for abs but not sure if I can do that properly.
Trying to really get abs into my routine as I’ve neglected them a lot, and training them would probs make feel better about how much more I’m eating
.(edited 4 years ago)
Leg/physio day:
Romanian Deadlifts 3x5 for 60kg
Hip Thrusts 3x8 for 40kg
Bosu ball squat 8kg for 3x8, gym ball squat 8kg for 3x8, hanging knee raises 2x8,1x7. Done these in a circuit
Abs machine 27.5kg for 3x12
Knees are getting better should be able to go back to doing proper barbell squats very soon
Romanian Deadlifts 3x5 for 60kg
Hip Thrusts 3x8 for 40kg
Bosu ball squat 8kg for 3x8, gym ball squat 8kg for 3x8, hanging knee raises 2x8,1x7. Done these in a circuit
Abs machine 27.5kg for 3x12
Knees are getting better should be able to go back to doing proper barbell squats very soon
Reflecting on Life/Motivation:
University halls room definitely plays a role in potentially reducing my mood like it has in the past. Today was a rest day but overall a good day. I went for my final physio appointment and the therapist told me I was at the last hurdle. Hopefully reintroducing some short distance running will be fine for my knee, and after 5 weeks I should see 1 more physio then im done by August/Sept.
But this evening I have felt close to feeling bad for myself. Surprisingly my social life has gone to **** this semester and the spring semester. Stopped drinking and clubbing/partying mainly because I really want to change my body, but also because I never enjoyed those things? But I have come to realize that unfortunately I do have some toxic beliefs about myself. If I am being honest I am pretty sure that my brain feels like I don't deserve to socialise until I become good looking/successful. The idea of getting a girlfriend is pretty much also out of the window.
Which is sad because my social life during the summer holiday is usually way worse than when I am in education.
But hey I have 2 more years of university left. Living in a house of 7 next year hopefully means I will be less isolated than I was at times this year, and if I still don't like clubbing then theres always societies left where I can develop actual interests.
Also 15mins ago I kinda felt like everything is against me when it comes to my body. Thinking about how my body is pretty much "fat", not making little progress despite consistent lifting in the gym for 4 years, and having minor gynecomastia (makes my nipples look big/puffy).
But I guess that everyone has **** like that in their life. Stuff that just doesn't work for them/has been against them. But in the end aslong as you push through, work your absolute hardest and learn from your mistakes, then things will work out in the end. The **** and how we overcome it is the bottom of the success iceberg that we never see. Instead of being like the majority of people who feel sorry for themselves or blame their parents/society.
Im happy and grateful that over the past few months I have matured a tonne, and have become way more self aware.
University halls room definitely plays a role in potentially reducing my mood like it has in the past. Today was a rest day but overall a good day. I went for my final physio appointment and the therapist told me I was at the last hurdle. Hopefully reintroducing some short distance running will be fine for my knee, and after 5 weeks I should see 1 more physio then im done by August/Sept
.But this evening I have felt close to feeling bad for myself. Surprisingly my social life has gone to **** this semester and the spring semester. Stopped drinking and clubbing/partying mainly because I really want to change my body, but also because I never enjoyed those things? But I have come to realize that unfortunately I do have some toxic beliefs about myself. If I am being honest I am pretty sure that my brain feels like I don't deserve to socialise until I become good looking/successful. The idea of getting a girlfriend is pretty much also out of the window.
Which is sad because my social life during the summer holiday is usually way worse than when I am in education.
But hey I have 2 more years of university left. Living in a house of 7 next year hopefully means I will be less isolated than I was at times this year, and if I still don't like clubbing then theres always societies left where I can develop actual interests
.Also 15mins ago I kinda felt like everything is against me when it comes to my body. Thinking about how my body is pretty much "fat", not making little progress despite consistent lifting in the gym for 4 years, and having minor gynecomastia (makes my nipples look big/puffy).
But I guess that everyone has **** like that in their life. Stuff that just doesn't work for them/has been against them. But in the end aslong as you push through, work your absolute hardest and learn from your mistakes, then things will work out in the end. The **** and how we overcome it is the bottom of the success iceberg that we never see. Instead of being like the majority of people who feel sorry for themselves or blame their parents/society.
Im happy and grateful that over the past few months I have matured a tonne, and have become way more self aware.
Pull day: 12/06/19
Deadlifts 3x5 115kg
Body weight Pull ups 1x10, 1x9, 1x8
cable rows 57kg 3x10
Bicep Curls 27.5kg 4x8
Hammer Curls 12kg 4x8
Face Pulls 13kg for 5x15
Deadlifts 3x5 115kg
Body weight Pull ups 1x10, 1x9, 1x8
cable rows 57kg 3x10
Bicep Curls 27.5kg 4x8
Hammer Curls 12kg 4x8
Face Pulls 13kg for 5x15
Great workout today . Very happy with my form on the bench press today. 4th set felt amazing. Looks like I am going to get to 80kg in 2 weeks 
Bench Press 75kg - 4x5,1x6
Overhead Press 25kg - 3x12
Incline Dumbell Press 16kg - 3x8
Tricep rope Push downs 13.7kg - 3x12 SS with cable lateral raises 3.5kg for 3x12
Weighted dips 7.5kg for 3x9
Cable lateral raises 1kg for 3x15
Wooo a few months ago I was hating my hobby and now I like it again. Life can change quickly aslong as you are willing to change
. Very happy with my form on the bench press today. 4th set felt amazing. Looks like I am going to get to 80kg in 2 weeks Bench Press 75kg - 4x5,1x6
Overhead Press 25kg - 3x12
Incline Dumbell Press 16kg - 3x8
Tricep rope Push downs 13.7kg - 3x12 SS with cable lateral raises 3.5kg for 3x12
Weighted dips 7.5kg for 3x9
Cable lateral raises 1kg for 3x15
Wooo a few months ago I was hating my hobby and now I like it again. Life can change quickly aslong as you are willing to change
I’ve been thinking about how I can improve my pull ups. And I found about the Greasing the Groove which is increasing pull ups by overall volume
Right now my max for 1 set is 9 or 10. I wanna increase that to 15 while also gaining weight.
So I I we’ll doing pull ups 3 days a week instead of 2
Week 1:
Pull day #2- 5 sets of 6 (bodyweight pull ups)
Legs day #2- 4 sets of 7
Pull day #1- 6 sets of 5
Then for week 2 you increase sets by 1 on Pull day 2 and Pull day 1
For week 3 you add 1 set to day 2
For week 4 you reset sets to day week 1 numbers but you Increase reps on all days by 1
Right now my max for 1 set is 9 or 10. I wanna increase that to 15 while also gaining weight.
So I I we’ll doing pull ups 3 days a week instead of 2
Week 1:
Pull day #2- 5 sets of 6 (bodyweight pull ups)
Legs day #2- 4 sets of 7
Pull day #1- 6 sets of 5
Then for week 2 you increase sets by 1 on Pull day 2 and Pull day 1
For week 3 you add 1 set to day 2
For week 4 you reset sets to day week 1 numbers but you Increase reps on all days by 1
Today was a great workout, and I am feeling bigger when I wear a tanktop in the gym :
Bent Over Rows 4x5,1x7 (first set always feels like the hardest something to keep in mind).
Pull Ups bodyweight 5x6 perfect. Great volume also. Really going to stack up during the week
Cable Rows 59kg 3x8. I am becoming an absolute beast when it comes to rows
Bicep Barbell Curls 30kg 1x8,2x7
Hammer Curls 12kg 4x8
Face Pulls (felt really week by this point tried my best, got the volume in)
Alsoooooooooooooo
I have really improved on hanging knee raises in such a short time!! Just by hitting them nearly every day
Hanging knee raises 1x10, 2x8
Abs machine 32.5kg for 3x10
:Bent Over Rows 4x5,1x7 (first set always feels like the hardest something to keep in mind).
Pull Ups bodyweight 5x6 perfect. Great volume also. Really going to stack up during the week
Cable Rows 59kg 3x8. I am becoming an absolute beast when it comes to rows
Bicep Barbell Curls 30kg 1x8,2x7
Hammer Curls 12kg 4x8
Face Pulls (felt really week by this point tried my best, got the volume in)
Alsoooooooooooooo
I have really improved on hanging knee raises in such a short time!! Just by hitting them nearly every day
Hanging knee raises 1x10, 2x8
Abs machine 32.5kg for 3x10
Push 2: Good day 
Overhead Press 37.5kg for 4x5, 1x7
Bench Press 55kg for 3x10
Incline Dumbbell Press 18kg 3x8
Tricep Rope Push Down 17kg for 3x8 Superset with 3kg cable lateral raises 3x8
Weighted dips 8kg for 3x8
Cable lateral raises 1kg for 3x20
Finished off with some stretching
TRYNAAA GET THEM SHOULDER GAINZZZZZZZZZZZZZZZZZZZZZZ
Overhead Press 37.5kg for 4x5, 1x7
Bench Press 55kg for 3x10
Incline Dumbbell Press 18kg 3x8
Tricep Rope Push Down 17kg for 3x8 Superset with 3kg cable lateral raises 3x8
Weighted dips 8kg for 3x8
Cable lateral raises 1kg for 3x20
Finished off with some stretching
TRYNAAA GET THEM SHOULDER GAINZZZZZZZZZZZZZZZZZZZZZZ
Plateaus/previous records that I am trying/have broken through: (16/06/19)
Bench Press 77.5kg for 5x5
Squats 95kg for 5x5
Deadlift 130kg for 1x5
Bent Over Rows 60kg for 5x5✅
Overhead Press 37.5kg for 5x5✅
Bench Press 77.5kg for 5x5
Squats 95kg for 5x5
Deadlift 130kg for 1x5
Bent Over Rows 60kg for 5x5✅
Overhead Press 37.5kg for 5x5✅
(edited 4 years ago)
Pull 1: 19/06/19
Good workout today, but the first 3 excercises pretty much destroyed me xD.
Also doing pull ups 3times a week is working so far. In the last 6 days I have done a total of nearly 90 pull ups
.
Deadlifts 117.5kg for 3x5
Pull ups 6x5
Cable rows 59kg for 3x10. (But started to cheat a bit, so gonna do this weight again next time).
Barbell Bicep curls 27.5kg for 4x8
Hammer curls 12kg for 4x8
Facepulls 12kg for 5x20
Also
Hanging knee raises 3x8
Hip thrusts 30kg for 3x8
Stretches and physiotherapy work
Good workout today, but the first 3 excercises pretty much destroyed me xD.
Also doing pull ups 3times a week is working so far. In the last 6 days I have done a total of nearly 90 pull ups
.Deadlifts 117.5kg for 3x5
Pull ups 6x5
Cable rows 59kg for 3x10. (But started to cheat a bit, so gonna do this weight again next time).
Barbell Bicep curls 27.5kg for 4x8
Hammer curls 12kg for 4x8
Facepulls 12kg for 5x20
Also
Hanging knee raises 3x8
Hip thrusts 30kg for 3x8
Stretches and physiotherapy work
(edited 4 years ago)
Seems you're having difficulty progressing your OHP. Pretty common as shoulder are a small muscle.
You won't make much progress repeatedly attempting 5x5 on the same weight.
Either go up to 40 and do say 8 or 9 sets of 3, then 6 or 7 sets of 4, then 5x5.
Or I crease the volume on 37.5 and do 5x6, 5x7 then move up to 40.
I'm currently progressing my OHP using the first method and it's going well.
You won't make much progress repeatedly attempting 5x5 on the same weight.
Either go up to 40 and do say 8 or 9 sets of 3, then 6 or 7 sets of 4, then 5x5.
Or I crease the volume on 37.5 and do 5x6, 5x7 then move up to 40.
I'm currently progressing my OHP using the first method and it's going well.
Original post by illusionz
Seems you're having difficulty progressing your OHP. Pretty common as shoulder are a small muscle.
You won't make much progress repeatedly attempting 5x5 on the same weight.
Either go up to 40 and do say 8 or 9 sets of 3, then 6 or 7 sets of 4, then 5x5.
Or I crease the volume on 37.5 and do 5x6, 5x7 then move up to 40.
I'm currently progressing my OHP using the first method and it's going well.
You won't make much progress repeatedly attempting 5x5 on the same weight.
Either go up to 40 and do say 8 or 9 sets of 3, then 6 or 7 sets of 4, then 5x5.
Or I crease the volume on 37.5 and do 5x6, 5x7 then move up to 40.
I'm currently progressing my OHP using the first method and it's going well.
Last Push 2 day, I managed to get 4x5 and 1x7 on the Overhead Press at 37.5kg. So I am confident that I will get 40kg for 5x5. Just had a few deloads early in the blog because I was reckless with losing weight. Now that bulk is stable I am hoping that progressing on the bench press (heavy) bench press (lighter) OHP press (lighter day) and accessories will workout so I can progress both bench and OHP.
I am going to see how 1x5 feels like on my next heavy OHP day, and if I feel like ill fail the 5x5 then ill try out your method
(edited 4 years ago)
Push 1: 20/06/19
Today was a great day. I focused a lot on my bench press technique (going to write about this in the next post). I benched without a spotter and I had confidence knowing that I kept the collars off the weight so even if I failed I wouldn’t die
Bench Press 5x5 77.5kg. Finally broke through the plateau 80kg for 5x5 next week.
Overhead Press 27.5kg for 3x8. This was tough because of the earlier bench but I got it
Incline Dumbells 3x10 16kg easy
Tricep Vbar push down 21kg 3x8 SS cable lateral raises 3kg 3x8
Weighted dips 8kg for 3x10
Cable lateral raises 1kg for 3x15
Ab work
Physio stretches
Foam rolling
Today was a great day. I focused a lot on my bench press technique (going to write about this in the next post). I benched without a spotter and I had confidence knowing that I kept the collars off the weight so even if I failed I wouldn’t die
Bench Press 5x5 77.5kg
. Finally broke through the plateau 80kg for 5x5 next week.Overhead Press 27.5kg for 3x8. This was tough because of the earlier bench but I got it
Incline Dumbells 3x10 16kg easy
Tricep Vbar push down 21kg 3x8 SS cable lateral raises 3kg 3x8
Weighted dips 8kg for 3x10
Cable lateral raises 1kg for 3x15
Ab work
Physio stretches
Foam rolling
Working on my bench press technique:
I would say that on the whole my bench press technique is quite good (based on what others who lift more than me have said). Although, I definitely hope I have a lot of areas of improvement.
Today before my Push day I studied these videos on Bench Press form by Chad Wesley Smith, and will be using his vids for the other compound movements.
These are the general cues I picked up some I have been doing already but a lot I need to focus more on.
1.) For my body its best that I keep my legs out wide, pull them in as much as I can with heels on the ground. For stability, and leg drive.
2.) Scapula retraction and then scapula depression to keep my upper back tight, and use my upper back as a base when benching. Also helps get a nice arch.
3.)Pushing my arms against the racks to get my scaupla (shoulder blades) back and down
4.) Breath in and hold at the start of rep, then hold it in until the end of the rep no exhale during.
5.) Bar path isn't meant to be straight up. Rather slightly how do I say this? towards your head as your going up. (Watch the last vid)
Lessons I learned today with these cues in mind:
1.) Heels on the ground is definitely a good cue, and I did feel more stable when my legs were wide.
2.) I already knew about shoulders back and down/keeping the upper back tight before today. But today I realised that I tend to lose tightness as I unrack the bar. It's because I have no choice but to push the bar forward and up when unracking (up is the problem). I do manage to salvage some upper back tightness. I think it would be best if I have someone who can lift off the bar for me, and in theory I should have the amount of upper back tightness that I want.
3.) Cues #3,#4 = good for me
4.) I felt like I was accidentally taking the harder bar path, so looks like I need more practice here.
I would say that on the whole my bench press technique is quite good (based on what others who lift more than me have said). Although, I definitely hope I have a lot of areas of improvement.
Today before my Push day I studied these videos on Bench Press form by Chad Wesley Smith, and will be using his vids for the other compound movements.
These are the general cues I picked up some I have been doing already but a lot I need to focus more on.
1.) For my body its best that I keep my legs out wide, pull them in as much as I can with heels on the ground. For stability, and leg drive.
2.) Scapula retraction and then scapula depression to keep my upper back tight, and use my upper back as a base when benching. Also helps get a nice arch.
3.)Pushing my arms against the racks to get my scaupla (shoulder blades) back and down
4.) Breath in and hold at the start of rep, then hold it in until the end of the rep no exhale during.
5.) Bar path isn't meant to be straight up. Rather slightly how do I say this? towards your head as your going up. (Watch the last vid)
Lessons I learned today with these cues in mind:
1.) Heels on the ground is definitely a good cue, and I did feel more stable when my legs were wide.
2.) I already knew about shoulders back and down/keeping the upper back tight before today. But today I realised that I tend to lose tightness as I unrack the bar. It's because I have no choice but to push the bar forward and up when unracking (up is the problem). I do manage to salvage some upper back tightness. I think it would be best if I have someone who can lift off the bar for me, and in theory I should have the amount of upper back tightness that I want.
3.) Cues #3,#4 = good for me
4.) I felt like I was accidentally taking the harder bar path, so looks like I need more practice here.
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