I whooped the gym yesterday

[SP33Demon]

What's the diff between Snatch and squat? Also, it did look like u lost form and used your back although u said u did that on purpose...

330 lb squat is about what can do 2 of, I rep on 3X6@285 cuz deep squats hurts the knees. Rep on leg press@ 950 lbs, max bench press is 335, rep on 275. Oh can't forget deadlift, repping 315 atm.

 

[BlueWeasel]

As someone who hurt his back recently lifting weights, that's a great lift for someone your size.

I've started back lifting seriously over the past few months. The lower back area is where I'm weakest, and I've neglected it since high school (7 years ago). I've been trying to work deadlifts into my routine, and one night I wanted to see how much I could max out on. I usually rep with 185, but put 250 on the bar. One rep is all it took, and I knew it the instant it happened.

That was over a month ago, and I'm just now starting to work light back exercises back into my routine.

Again, great work!

 

[Koing]

Originally posted by: SP33Demon
What's the diff between Snatch and squat? Also, it did look like u lost form and used your back although u said u did that on purpose...

330 lb squat is about what can do 2 of, I rep on 3X6@285 cuz deep squats hurts the knees. Rep on leg press@ 950 lbs, max bench press is 335, rep on 275. Oh can't forget deadlift, repping 315 atm.

Squat was what you saw me do: http://homepage.ntlworld.com/ph.chea/Koing%20150kg%20x%202reps.wmv

Snatch is th is: http://homepage.ntlworld.com/ph.chea/Koing%20Snatch%2095kg%20Pass.wmv

Snatch is a totally different lift.

Form was good. Back stayed straight throughout the lift. Yes the angle of my back changed but my back did not round. Thats the main thing. As soon as your back rounds our back takes a lot of the stress. But if your back is straight you are good to go. You probably notice the hip drive forwards. Well that makes the squat easier. You see once I am off the bottom and my hips start to drive in I move faster? Well thats the purpose of putting the hip in forwards.

As soon as your hips are under the bar you are in a stronger position. The leverage is better the sooner your hips are under the bar. Remember this is different to a PowerLifting squat where they sit back much more and bend more at the hips and lean forwards and the bar is lower down on the back. They go to parallel for their competition rules so they train to do that. Only makes sense.

The 2nd rep was slower on the way up on the 150kg but form was good. Stayed tight.

Your BP kills mine. I haven't BP in about 4 weeks. I'll do some tomorrow but I've just been really focusing on my OL so not done much of BP or anything else. Your squat is good. How come your knees hurt? Bad form when you knew less or injuries? You know the leg press doens't count . Too dependent on the type of machine you use and where the levers are. But with a normal squat or DL it is all the same :beer:

Koing

(sleep now so will reply later)

 

[Koing]

Originally posted by: BlueWeasel
As someone who hurt his back recently lifting weights, that's a great lift for someone your size.

I've started back lifting seriously over the past few months. The lower back area is where I'm weakest, and I've neglected it since high school (7 years ago). I've been trying to work deadlifts into my routine, and one night I wanted to see how much I could max out on. I usually rep with 185, but put 250 on the bar. One rep is all it took, and I knew it the instant it happened.

That was over a month ago, and I'm just now starting to work light back exercises back into my routine.

Again, great work!

Well hope you get a speedy recovery.

Just remember yourself up before MAXING OUT at all. Very dangerous. Everyone at the club started on light weights and was on 15reps x 3 sets for squats and everything else. This was just to get some overall strength and to pack on some size. As they got more lifting done they did less reps and more sets. Then your body is use to the heavier loads at 6reps. What you can lift heavy for 6reps and 15reps is A LOT different. Then you go down to triples, doubles and a 1RM. Got to keep the back ALWAYS straight and TIGHT. The moment you slack that is when you get injuries.

The DeadLifts will be great for your back. Just remember to keep your back really straight and have a big chest and keep your arms tight to lift.

Hey also do Supermans or hyper extensions if you have the equipment to do so or a partner.

Superman: Lie on the floor face down. Have your legs and arms out together and straight. Now DISH yourself and RAISE your upper body off the floor and your legs at the same time. GREAT exercise for lower back.

Hyper extensions. Basically the same but you are on raised off the floor and you bend at the hips so you can go through 90* of motion. Better then supermans but you can do supermans without the equipment. As you get better you can add weights on your head to add more resistance. Killer exercise.

Too many people ignore to do back stuff in the gym. I hardly ever see it.

Koing

 

[BlueWeasel]

Originally posted by: Koing

Originally posted by: BlueWeasel
As someone who hurt his back recently lifting weights, that's a great lift for someone your size.

I've started back lifting seriously over the past few months. The lower back area is where I'm weakest, and I've neglected it since high school (7 years ago). I've been trying to work deadlifts into my routine, and one night I wanted to see how much I could max out on. I usually rep with 185, but put 250 on the bar. One rep is all it took, and I knew it the instant it happened.

That was over a month ago, and I'm just now starting to work light back exercises back into my routine.

Again, great work!

Well hope you get a speedy recovery.

Just remember yourself up before MAXING OUT at all. Very dangerous. Everyone at the club started on light weights and was on 15reps x 3 sets for squats and everything else. This was just to get some overall strength and to pack on some size. As they got more lifting done they did less reps and more sets. Then your body is use to the heavier loads at 6reps. What you can lift heavy for 6reps and 15reps is A LOT different. Then you go down to triples, doubles and a 1RM. Got to keep the back ALWAYS straight and TIGHT. The moment you slack that is when you get injuries.

The DeadLifts will be great for your back. Just remember to keep your back really straight and have a big chest and keep your arms tight to lift.

Hey also do Supermans or hyper extensions if you have the equipment to do so or a partner.

Superman: Lie on the floor face down. Have your legs and arms out together and straight. Now DISH yourself and RAISE your upper body off the floor and your legs at the same time. GREAT exercise for lower back.

Hyper extensions. Basically the same but you are on raised off the floor and you bend at the hips so you can go through 90* of motion. Better then supermans but you can do supermans without the equipment. As you get better you can add weights on your head to add more resistance. Killer exercise.

Too many people ignore to do back stuff in the gym. I hardly ever see it.

Koing

Yeah, I did my first set of hyper extensions today since I hurt my back. In fact, I just started doing them (for the first time ever) about 2-3 months ago, and was amazed how sore my back was the next day when I first started.

I did a few sets of stiff-legged DL today with very light weight (150#). Even with the lower weight, the lower back started to feel uneasy. I'm just going to have take it easy and slowly work back up with the back exercises.

 

[CPA]

WAIT A MINUTE. That's only 330 pounds? Those look like 45 pound plates and it looks like you have 5 on each side, with a 45 pound barbell that's 495lbs? Even if I miscounted and you have 4 on a side, it's still 405. Am I missing something?

 

[RagingBITCH]

150kg / 10 plates = 15 kg per plate. (Approx 33lbs) Ivanko makes 15kg plates, I think the same size as the 20kg, just less on the inside. The 15kg plates we have at the gym are smaller than the 45's but bigger than the 25's. I guess that's why it looks so odd.

But great job Koing I'm probably just slightly smaller than you (5'10", 180ish) but I'm weaker than hell compared to you I always thought leaning over when going up on squats was bad, but as long as your back is straight you're good to go?

 

[Koing]

Originally posted by: BlueWeasel

Originally posted by: Koing

Originally posted by: BlueWeasel
As someone who hurt his back recently lifting weights, that's a great lift for someone your size.

I've started back lifting seriously over the past few months. The lower back area is where I'm weakest, and I've neglected it since high school (7 years ago). I've been trying to work deadlifts into my routine, and one night I wanted to see how much I could max out on. I usually rep with 185, but put 250 on the bar. One rep is all it took, and I knew it the instant it happened.

That was over a month ago, and I'm just now starting to work light back exercises back into my routine.

Again, great work!

Well hope you get a speedy recovery.

Just remember yourself up before MAXING OUT at all. Very dangerous. Everyone at the club started on light weights and was on 15reps x 3 sets for squats and everything else. This was just to get some overall strength and to pack on some size. As they got more lifting done they did less reps and more sets. Then your body is use to the heavier loads at 6reps. What you can lift heavy for 6reps and 15reps is A LOT different. Then you go down to triples, doubles and a 1RM. Got to keep the back ALWAYS straight and TIGHT. The moment you slack that is when you get injuries.

The DeadLifts will be great for your back. Just remember to keep your back really straight and have a big chest and keep your arms tight to lift.

Hey also do Supermans or hyper extensions if you have the equipment to do so or a partner.

Superman: Lie on the floor face down. Have your legs and arms out together and straight. Now DISH yourself and RAISE your upper body off the floor and your legs at the same time. GREAT exercise for lower back.

Hyper extensions. Basically the same but you are on raised off the floor and you bend at the hips so you can go through 90* of motion. Better then supermans but you can do supermans without the equipment. As you get better you can add weights on your head to add more resistance. Killer exercise.

Too many people ignore to do back stuff in the gym. I hardly ever see it.

Koing

Yeah, I did my first set of hyper extensions today since I hurt my back. In fact, I just started doing them (for the first time ever) about 2-3 months ago, and was amazed how sore my back was the next day when I first started.

I did a few sets of stiff-legged DL today with very light weight (150#). Even with the lower weight, the lower back started to feel uneasy. I'm just going to have take it easy and slowly work back up with the back exercises.

I wouldn't recommend doing stiff legged DL's. I would just do regularly DL's with LIGHT LIGHT weights until your back gets stronger. Say 80lbs or lighter depending on injured your back is.

Hyper extensions are killer. My back is always sore when I do them. Great or back.

CPA and RagingBITCH the first disc is a 25kg disc (55lbs), then I have a 10kg (22lbs), 15kg (33lbs), 10kg (22lbs) and a 5kg (11lbs). Reason is I was warming up with some other weight and I couldn't be bothered to take a disc off and stick another one on. I just kept adding them on. Also notice no collars. I can't be assed with that but I'm experience and don't need collars.

Hey RagingBITCH I actually weigh less then you. I'm about 176lbs at the moment. But I'm bulking up from 170lbs. I'm tring to get to gain 22lbs over a few years if I can.

Leaning fowards is fine just don't try to. When you squat deep you will naturaly lean forwards a bit. Just keep the back straight and tight then you are safe. When it rounds your are going in to trouble.

Koing

 

[Geekbabe]

awesome squatting dude!

 

[sonambulo]

oh, man. that's really impressive. if you're squatting that heavy, that deep you must have an insane vertical jump.

 

[TuffGuy]

good job, but i think that you should drive with your hips a little bit more (squats). you shouldn't be using your back quite as much as you are.

how much do you weigh? most i've ever done was 540lb, when i weighed 190lb and played football, but i don't think that it was quite as deep as yours.

i'm also gonna have to disagree with you on straight leg deadlifts. i think that they're pretty important, as the hamstrings very important. they also hit your lower back pretty well. i prefer doing them on a riser platform, starting off with 2-25lb plates and finishing up with 4-25s on each side.

 

[Koing]

Originally posted by: TuffGuy
good job, but i think that you should drive with your hips a little bit more (squats). you shouldn't be using your back quite as much as you are.

how much do you weigh? most i've ever done was 540lb, when i weighed 190lb and played football, but i don't think that it was quite as deep as yours.

i'm also gonna have to disagree with you on straight leg deadlifts. i think that they're pretty important, as the hamstrings very important. they also hit your lower back pretty well. i prefer doing them on a riser platform, starting off with 2-25lb plates and finishing up with 4-25s on each side.

There are lots of contraversary about the straight leg deadlifts. If you squat deep your hams will get development and if you OL you will have no problems for hams. If you don't OL you can do Glute Ham Raisers.

The other poster mentioned stiff legged deadlifts. There is a different. You have a slight bend in the knee and keep the angle the same. Straight meaning no bend in the knee what so ever. I just tell people to do normal DeadLifts as there is less chance for a screw up imo especially with straight leg deadlifts. People do some of the most craziest things. Lifting with rounded back etc and I think it would be safer for them to do it normally with a DL. But I've seen some dodgy normal DL's at that! Hyper extensions hit the back and definately much less chance of people messing that one up.

I use to weigh 169lbs but I'm bulking and weigh about 176lbs now.

Yeah I could do more not quite as deep but that doesn't gain me much in OL though so I go all the way down. I dream of hitting 440lbs for a triple all the way down and a a sick660lbs[/b] total in OL. 308lbs Snatch and 352lbs C&J.

Yeah could use more hip drive but the back stayed straight so it was alright. Could also extend more in my lifts but my coach is picky.

Thanks everyone else.

Koing

 

[SP33Demon]

Originally posted by: Koing

Originally posted by: SP33Demon
What's the diff between Snatch and squat? Also, it did look like u lost form and used your back although u said u did that on purpose...

330 lb squat is about what can do 2 of, I rep on 3X6@285 cuz deep squats hurts the knees. Rep on leg press@ 950 lbs, max bench press is 335, rep on 275. Oh can't forget deadlift, repping 315 atm.

Squat was what you saw me do: http://homepage.ntlworld.com/ph.chea/Koing%20150kg%20x%202reps.wmv

Snatch is th is: http://homepage.ntlworld.com/ph.chea/Koing%20Snatch%2095kg%20Pass.wmv

Snatch is a totally different lift.

Form was good. Back stayed straight throughout the lift. Yes the angle of my back changed but my back did not round. Thats the main thing. As soon as your back rounds our back takes a lot of the stress. But if your back is straight you are good to go. You probably notice the hip drive forwards. Well that makes the squat easier. You see once I am off the bottom and my hips start to drive in I move faster? Well thats the purpose of putting the hip in forwards.

As soon as your hips are under the bar you are in a stronger position. The leverage is better the sooner your hips are under the bar. Remember this is different to a PowerLifting squat where they sit back much more and bend more at the hips and lean forwards and the bar is lower down on the back. They go to parallel for their competition rules so they train to do that. Only makes sense.

The 2nd rep was slower on the way up on the 150kg but form was good. Stayed tight.

Your BP kills mine. I haven't BP in about 4 weeks. I'll do some tomorrow but I've just been really focusing on my OL so not done much of BP or anything else. Your squat is good. How come your knees hurt? Bad form when you knew less or injuries? You know the leg press doens't count . Too dependent on the type of machine you use and where the levers are. But with a normal squat or DL it is all the same :beer:

Koing

(sleep now so will reply later)

Thanks for the info on the snatch... It looks dangerous! Especially with so much pressure on your wrists on the lift, and keeping your arms locked and bringing it back over your head (analogous to how I cringe every time I see someone doing military press behind their head instead of in front). Neat though, is there a competition for snatch? Olympic event?

Well as long as your back stayed straight. I do the same thing on my squats sometimes when my quads give out, I use more of my back to get that final couple of reps up.

Got bad knees from running varsity winter track (sprints in 55, 200, 400m). Sprints really take its toll on you, especially with a stocky build (5-6, 200lbs)! Yeah legpress isn't as effective as squat, but it's cool to brag about (especially to the ladies, they're :Q when u say "950 lbs" lol).

Bench is high, but I get injured alot on it... for some reason, the top of my left shoulder loves to get injured. I'm probably going to start benching with more of a closer grip so I go a little lighter, as well as train light every other week (I go heavy@ALL TIMES). Eventually it starts to wear on your joints/ligs I presume.

 

[SP33Demon]

Originally posted by: Koing

Originally posted by: TuffGuy
good job, but i think that you should drive with your hips a little bit more (squats). you shouldn't be using your back quite as much as you are.

how much do you weigh? most i've ever done was 540lb, when i weighed 190lb and played football, but i don't think that it was quite as deep as yours.

i'm also gonna have to disagree with you on straight leg deadlifts. i think that they're pretty important, as the hamstrings very important. they also hit your lower back pretty well. i prefer doing them on a riser platform, starting off with 2-25lb plates and finishing up with 4-25s on each side.

There are lots of contraversary about the straight leg deadlifts. If you squat deep your hams will get development and if you OL you will have no problems for hams. If you don't OL you can do Glute Ham Raisers.

The other poster mentioned stiff legged deadlifts. There is a different. You have a slight bend in the knee and keep the angle the same. Straight meaning no bend in the knee what so ever. I just tell people to do normal DeadLifts as there is less chance for a screw up imo especially with straight leg deadlifts. People do some of the most craziest things. Lifting with rounded back etc and I think it would be safer for them to do it normally with a DL. But I've seen some dodgy normal DL's at that! Hyper extensions hit the back and definately much less chance of people messing that one up.

I use to weigh 169lbs but I'm bulking and weigh about 176lbs now.

Yeah I could do more not quite as deep but that doesn't gain me much in OL though so I go all the way down. I dream of hitting 440lbs for a triple all the way down and a a sick660lbs[/b] total in OL. 308lbs Snatch and 352lbs C&J.

Yeah could use more hip drive but the back stayed straight so it was alright. Could also extend more in my lifts but my coach is picky.

Thanks everyone else.

Koing

I've found Romanian DL to be great for Hams, I go wide stance and squat down deep when doing them. Also, I suggest sumo or regular stance as opposed to stiff legged DL. Like you said Koing, too much of a chance of your back rounding, and it also puts tremendous pressure on your lower back discs. I personally go sumo stance DL since I have shorter arms and a wide build, it places alot more stress on your quads, knees, and hips as opposed to lower back for traditional DL. Both get the job done though.

 

[TuffGuy]

Originally posted by: SP33Demon

Originally posted by: Koing

Originally posted by: TuffGuy
good job, but i think that you should drive with your hips a little bit more (squats). you shouldn't be using your back quite as much as you are.

how much do you weigh? most i've ever done was 540lb, when i weighed 190lb and played football, but i don't think that it was quite as deep as yours.

i'm also gonna have to disagree with you on straight leg deadlifts. i think that they're pretty important, as the hamstrings very important. they also hit your lower back pretty well. i prefer doing them on a riser platform, starting off with 2-25lb plates and finishing up with 4-25s on each side.

There are lots of contraversary about the straight leg deadlifts. If you squat deep your hams will get development and if you OL you will have no problems for hams. If you don't OL you can do Glute Ham Raisers.

The other poster mentioned stiff legged deadlifts. There is a different. You have a slight bend in the knee and keep the angle the same. Straight meaning no bend in the knee what so ever. I just tell people to do normal DeadLifts as there is less chance for a screw up imo especially with straight leg deadlifts. People do some of the most craziest things. Lifting with rounded back etc and I think it would be safer for them to do it normally with a DL. But I've seen some dodgy normal DL's at that! Hyper extensions hit the back and definately much less chance of people messing that one up.

I use to weigh 169lbs but I'm bulking and weigh about 176lbs now.

Yeah I could do more not quite as deep but that doesn't gain me much in OL though so I go all the way down. I dream of hitting 440lbs for a triple all the way down and a a sick660lbs[/b] total in OL. 308lbs Snatch and 352lbs C&J.

Yeah could use more hip drive but the back stayed straight so it was alright. Could also extend more in my lifts but my coach is picky.

Thanks everyone else.

Koing

I've found Romanian DL to be great for Hams, I go wide stance and squat down deep when doing them. Also, I suggest sumo or regular stance as opposed to stiff legged DL. Like you said Koing, too much of a chance of your back rounding, and it also puts tremendous pressure on your lower back discs. I personally go sumo stance DL since I have shorter arms and a wide build, it places alot more stress on your quads, knees, and hips as opposed to lower back for traditional DL. Both get the job done though.

how funny....

<--- romanian

i thought that straight-leg and stiff-leg were the same, but i guess they're two different things.
i'd have to agree with you then, i would never lock my knees. that's just asking for trouble.

 

[Koing]

Originally posted by: SP33Demon

Originally posted by: Koing

Originally posted by: SP33Demon
What's the diff between Snatch and squat? Also, it did look like u lost form and used your back although u said u did that on purpose...

330 lb squat is about what can do 2 of, I rep on 3X6@285 cuz deep squats hurts the knees. Rep on leg press@ 950 lbs, max bench press is 335, rep on 275. Oh can't forget deadlift, repping 315 atm.

Squat was what you saw me do: http://homepage.ntlworld.com/ph.chea/Koing%20150kg%20x%202reps.wmv

Snatch is th is: http://homepage.ntlworld.com/ph.chea/Koing%20Snatch%2095kg%20Pass.wmv

Snatch is a totally different lift.

Form was good. Back stayed straight throughout the lift. Yes the angle of my back changed but my back did not round. Thats the main thing. As soon as your back rounds our back takes a lot of the stress. But if your back is straight you are good to go. You probably notice the hip drive forwards. Well that makes the squat easier. You see once I am off the bottom and my hips start to drive in I move faster? Well thats the purpose of putting the hip in forwards.

As soon as your hips are under the bar you are in a stronger position. The leverage is better the sooner your hips are under the bar. Remember this is different to a PowerLifting squat where they sit back much more and bend more at the hips and lean forwards and the bar is lower down on the back. They go to parallel for their competition rules so they train to do that. Only makes sense.

The 2nd rep was slower on the way up on the 150kg but form was good. Stayed tight.

Your BP kills mine. I haven't BP in about 4 weeks. I'll do some tomorrow but I've just been really focusing on my OL so not done much of BP or anything else. Your squat is good. How come your knees hurt? Bad form when you knew less or injuries? You know the leg press doens't count . Too dependent on the type of machine you use and where the levers are. But with a normal squat or DL it is all the same :beer:

Koing

(sleep now so will reply later)

Thanks for the info on the snatch... It looks dangerous! Especially with so much pressure on your wrists on the lift, and keeping your arms locked and bringing it back over your head (analogous to how I cringe every time I see someone doing military press behind their head instead of in front). Neat though, is there a competition for snatch? Olympic event?

Well as long as your back stayed straight. I do the same thing on my squats sometimes when my quads give out, I use more of my back to get that final couple of reps up.

Got bad knees from running varsity winter track (sprints in 55, 200, 400m). Sprints really take its toll on you, especially with a stocky build (5-6, 200lbs)! Yeah legpress isn't as effective as squat, but it's cool to brag about (especially to the ladies, they're :Q when u say "950 lbs" lol).

Bench is high, but I get injured alot on it... for some reason, the top of my left shoulder loves to get injured. I'm probably going to start benching with more of a closer grip so I go a little lighter, as well as train light every other week (I go heavy@ALL TIMES). Eventually it starts to wear on your joints/ligs I presume.

Well the flexiblity is no problem for me and most guys. BUT if you BP too much and don't do any bent forward rows or any type of rows you will most probably have less range in your shoulders so thats a problem for some guys.

It is dangerous if you do it wrong but you learn to 'bail' out and jump forwards or backwards. I've done it HUNDREDS of times when I was learning. I still bail every so often now a days. Can't get them right all the time but 95%+ of the time you can.

Arm lock is fine as you can't do it with bent arms. Wrists are fine also. It looks as lot and is a lot but I've built it up over the past 3years. I have strong arms from rock climbing and gymnastics. Wrists are fine. No one starts off lifting big weights so your wrists get use to it. If look at my grip I'm not 'holding' on to it the conventional way either. I'm using hook grip. Instead of my thumb on the outside it is under the bar and I gripping over my own thumb with my fingers. Strong grip this way but is god awfully painful and you got to start doing it from a young stage otherwise you willl spend some time getting use to light weights until your thumb can take it

Track is tough on your knees. Spring or long distance they take a lot of beating.

Press beind neck imo is also fine. No harm if you can do it but some guys can't due to lack of flexibility. Just build up to it but some guys are really stiff and don't do any stretching or warm up properly.

The Snatch along with the Clean and Jerk are contested lifts in Olympic Lifting or Weight Lifting. You have 3 Snatch's and 3 Clean and Jerks. Your best one of each is added to get a total. Guys at 85kg will total 370kg. 170kg Snatch and 200kg+ Clean and Jerk. They are AWESOME to watch. Truely freaks! It is an Olympic sport and big in eastern countries and most track/ field athletes will do Power Cleans for explosive strength. You will barely find a good track or field athlete that doesn't do it.

I got a comp on 4th July so I hope to do well.

Koing