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Lifting noob gets strong Watch

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    (Original post by pzoDe)
    Was doing deadlifts today (well, yesterday) and I normally do around 6/7 sets of 110kg for 10 reps. Started doing my first set and a friend of mine who works at the gym told me that I could easily have done more reps/weight. Told him I was a bit worried about doing my back in as I do get pretty sore after a big back sesh. He told me that it was fine as long as I kept the same form as I had been doing and he showed me a nifty stretching exercise to do with a foam roll after each, or every few, set(s). So instead today I did:

    8x60kg (warmup)
    10x90kg
    10x110kg
    10x110kg
    9x125kg
    9x125kg
    8x125kg
    9x110kg

    Major increase from what I normally do and it was fine because my form was good and I stretched well, so my back doesn't feel it much at all.

    Just whatever you do, don't arch your back forward, cos that will hurt like ****.
    Nice strong lifts, i will attempt more higher weights but cautious not to arch my back.
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    16/4/14

    Deadlifts: (92.5x5) 100x1 (PB)
    OHP : 32.5kg (5x5) (PB)
    Bent over row: 40kg (5x5)
    DB floor press with pause: 15kg (3x9)
    Straight bar curls: 20kg (3x8)
    Facepulls: 7.5kg x lots

    100kg deadlift was quite tough but reckon I could get 5 out of it.


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    Why 5x5 DL?

    ICF is 1x5..
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    (Original post by Angry cucumber)
    Why 5x5 DL?

    ICF is 1x5..
    Maybe I worded it wrong haha.

    I just did it (1x5)


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    (Original post by Angry cucumber)
    Why 5x5 DL?

    ICF is 1x5..
    (Original post by Reps4Jesus)
    Maybe I worded it wrong haha.

    I just did it (1x5)


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    Yeah I thought he did 5x5 as well, it's just 92.5 x5 after closer inspection
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    Can't upload the deadlift video onto YouTube for some reason, the 'capture' app isn't workout :/

    Watching the video my form seems fine, no arch or anything. Feel like I've pulled muscles in my middle back, or is that soreness expected when you haven't deadlifted heavy in a while? Sharp pain when I take deep breaths


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    (Original post by Reps4Jesus)
    Can't upload the deadlift video onto YouTube for some reason, the 'capture' app isn't workout :/

    Watching the video my form seems fine, no arch or anything. Feel like I've pulled muscles in my middle back, or is that soreness expected when you haven't deadlifted heavy in a while? Sharp pain when I take deep breaths


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    Sharp pain is always bad. Dull aches can be normal. I'd expect doms if you haven't deadlifted in a while
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    Here is the video. Apart from not keeping my head in line with my spine does this look ok?

    http://m.youtube.com/watch?v=tT78lIs27Js


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    (Original post by Reps4Jesus)
    Here is the video. Apart from not keeping my head in line with my spine does this look ok?

    http://m.youtube.com/watch?v=tT78lIs27Js


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    Looks solid (I'm a beginner though so not best placed to judge). Nice video positioning for identity protection lol
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    (Original post by Tony Stark)
    Looks solid (I'm a beginner though so not best placed to judge). Nice video positioning for identity protection lol
    Haha cheers man.

    I don't actually mind anyone seeing my face tbh it was just the way I happened to angle it.


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    Way too slow

    Where's the power?
    (Original post by Reps4Jesus)
    Here is the video. Apart from not keeping my head in line with my spine does this look ok?

    http://m.youtube.com/watch?v=tT78lIs27Js


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    (Original post by tehforum)
    Way too slow

    Where's the power?
    I did it after my work set so it was pretty tough.


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    18/4/14
    Squat rack STILL broken so couldn't squat again

    Bench - 52.5kg (3x5) PB
    Incline DB bench - 17.5kg (3x8)
    Bent over rows - 45kg (5x5) PB
    Shrugs - 70kg (3x8) PB
    Skulls - EZ bar + 10kg (3x8)
    Curls - 20kg x a lot

    Went light on incline DB bench cos they're still making my shoulders click.
    52.5kg bench was surprisingly easy


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    No updates today as my gym is closed for Easter Monday unfortunately.


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    (Original post by pzoDe)
    He told me that it was fine as long as I kept the same form as I had been doing and he showed me a nifty stretching exercise to do with a foam roll after each, or every few, set(s).
    Hey mind telling me what the stretches are? Or how to do them?
    I don't want to end up injuring my back, cause I've been doing some heavy lifts recently.
    My form's good, at least that's my friends tell me when I tell them to look.
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    (Original post by JtChan)
    Hey mind telling me what the stretches are? Or how to do them?
    I don't want to end up injuring my back, cause I've been doing some heavy lifts recently.
    My form's good, at least that's my friends tell me when I tell them to look.
    Train the core, and always tense when squatting and deadlifting.
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    (Original post by JtChan)
    Hey mind telling me what the stretches are? Or how to do them?
    I don't want to end up injuring my back, cause I've been doing some heavy lifts recently.
    My form's good, at least that's my friends tell me when I tell them to look.
    Place a foam roll on the ground. Lie down on top of this with your stomach facing upwards. Get someone to grab your ankles. Tense your core and outstretch your arms parallel to the floor. The person then needs to wheelbarrow you back and forth over the roll, working especially on sore points which you can point out to them. Do this for two minutes or so and your back will feel a lot less sore.

    Ask a qualified member of staff in your gym to check if your form is good. They will know best - they are there to help.
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    22/4/14

    Squats - 62.5kg (3x5)
    Deadlifts - 95kg (1x5) PB
    OHP - 35kg (5x5) PB
    Rows (-10%) - 42.5kg (5x5)
    Close grip dumbbell press - ??? These caused me a lot of front delt pain so had to stop
    Curls - 20kg (3x8)
    Rotator cuff exercises

    Should I do rotator cuff strengthening/stretches before or after workout? I did some external rotations with the cable machines.


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    (Original post by Reps4Jesus)
    22/4/14

    Squats - 62.5kg (3x5)
    Deadlifts - 95kg (1x5) PB
    OHP - 35kg (5x5) PB
    Rows (-10%) - 42.5kg (5x5)
    Close grip dumbbell press - ??? These caused me a lot of front delt pain so had to stop
    Curls - 20kg (3x8)
    Rotator cuff exercises

    Should I do rotator cuff strengthening/stretches before or after workout? I did some external rotations with the cable machines.


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    This workout seems really weird. Seems like you're doing legs, then back, shoulders and then arms? Do you do full body workouts?
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    (Original post by JtChan)
    This workout seems really weird. Seems like you're doing legs, then back, shoulders and then arms? Do you do full body workouts?
    Yes, it's a full body.

    Google ice cream fitness 5x5
 
 
 
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