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Old 29-07-14, 12:08   #21
RasTa
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Seriously don't waste $200 on runners for just squatting etc. Barefoot is the best. It's like saying Adidas predators will make you better at football. People are just idiots.

Although I do my running in these, would also go barefoot if possible

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Old 29-07-14, 14:09   #22
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Quote:
Originally Posted by RasTa View Post
Seriously don't waste $200 on runners for just squatting etc. Barefoot is the best. It's like saying Adidas predators will make you better at football. People are just idiots.

Although I do my running in these, would also go barefoot if possible

$200 is the top end. You can get lifting shoes for half that and less.
Barefoot is only good if you have the ankle mobility. But I say your best to fix that directly, rather than bypassing it with lifting shoes.
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Old 29-07-14, 18:35   #23
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To say that people that spend $200 + on lifting shoes are idiots is complete ignorance. And the comparison you made with the predators makes no sense as the lifting shoes have an elevated heel which has a benefit. You don't spend the money just because theyre called lifting shoes or because theyre the new cool thing.

I bought the mid range adidas ones when I first started out. If I was to go back I would definitely invest in the adi powers, It all depends on how much you plan to use them. They are really light and comfortable which I find great for Oly Lifting.
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Old 29-07-14, 19:15   #24
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Quote:
Originally Posted by drive56 View Post
To say that people that spend $200 + on lifting shoes are idiots is complete ignorance. And the comparison you made with the predators makes no sense as the lifting shoes have an elevated heel which has a benefit. You don't spend the money just because theyre called lifting shoes or because theyre the new cool thing.

I bought the mid range adidas ones when I first started out. If I was to go back I would definitely invest in the adi powers, It all depends on how much you plan to use them. They are really light and comfortable which I find great for Oly Lifting.
Try lifting barefoot for a week and you will see. It's some freakonomics stuff

As pointed out if you have some serious ankle issues then maybe but to recommend them to someone starting out it's insane.

Gl with the log

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Old 29-07-14, 19:22   #25
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Quote:
Originally Posted by RasTa View Post
Seriously don't waste $200 on runners for just squatting etc. Barefoot is the best. It's like saying Adidas predators will make you better at football. People are just idiots.
[/IMG]
Completely and utterly wrong. You are seriously underestimating the benefits of squat shoes.

Denny, have a read of this and make up your own mind.

http://www.exrx.net/WeightTraining/W...tingShoes.html
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Old 30-07-14, 02:16   #26
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Quote:
Originally Posted by RasTa View Post
Try lifting barefoot for a week and you will see. It's some freakonomics stuff

As pointed out if you have some serious ankle issues then maybe but to recommend them to someone starting out it's insane.

Gl with the log

I'm completely aboard with the benefits of training barefoot tbh, strengthening feet etc. I train barefoot a lot with grappling/mma.
I run in minimal drop (4mm) runners. Iíll never buy vibrams though, itís the toes.
And as for lifting, I always deadlift barefoot (or in socks). I only squat and do oly lifts in my shoes, purely because I lift better in them.

Of course you donít need the shoes, as long as you have the mobility itís possible to squat barefoot Ė easier if its PL/high bar style. But you are completely wrong to dismiss lifting shoes as novelty. I think a beginner going for $200 Adistars is silly, but the entry level ones are a similar to price other footwear.

Youíve used a pretty bad example there in Arnie. Strong as fook of course. But openly not great at squatting. In that pic, his knees are collapsing inwards, and he is squatting high (on purpose to focus the work on his quads). If you look at his earlier training, he did full squats. Notice his heels.


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Old 30-07-14, 13:36   #27
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Day 4 30/7/14

Warm-up
5mins Bike
Stretches
500m Row


Squat
5x5 bar
3x5 40kgs

Bah, form felt awful, and I was feeling a lot of strain on my knees so stopped and worked on using just bodyweight. Really going to work on this tomorrow.
I did 2x7 173kg leg presses to try and make up for the missing sets.


Press
5x5 Bar
5x5 20kgs

Messed up a lot here I thought the plan was for 92.5, it was actually 95, but I overloaded the bar putting two 10s on instead of 5s.

DL
5x5 40
5x5 80
5x5 102.5


Quote:
Originally Posted by Emmet View Post
Couple of quick pointers.

1 - The bar weighs 20kg if it's a 7footer (Olympic bar). I'd be confident that the one in your video of you squatting is a 20kg bar.
Sorry, yeah you're totally right it is 20kg.

Quote:
Originally Posted by Emmet View Post
Would echo what Mellor says, I would have thought that 95kg is going to be far too much for a Deadlift relative to other lifts. I'd be starting closer to 40kgs. Deadlift form is essential, learn the movement while lifting the weight, don't try and learn it while testing the weight. Could you post a video of you doing the trial (bit in the first table) for the deadlift maybe?
Spoiler


How bad was that and what do you guys think I should be going back to on the DL?
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Old 30-07-14, 22:42   #28
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Your hips are too high in the starting position and your shoulders are too far over the bar.
These are standard form errors starting out.

Even though you've pulled c.100kg I'd still drop the weight back to about 50kg and add 5kg per session. Focus on form, (hips lower, chest up, shoulders back) and you should be back to 100kg in 5 weeks but with the form foundation required to progress to 130kg+
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Old 31-07-14, 20:43   #29
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Your deadlift looks more like a straight legged deadlift with bent legs. Angle is poor but it looks like your back is rounded when lifting. As Mellor points out your hips are very high. Once the bar gets to your knee level you should aim to lower the bar by dropping your hips.
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Old 01-08-14, 14:32   #30
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Day 5 01/8/14

Didn't really have time for a proper visit today, it was a busy time and the racks were being used to I skipped the squat and squeezed in the rest. I'm away for the weekend but I'm hoping I can make them up.

Warm-up
500m Row

BP
5x5 Bar
5,5,5,4,4 x 42.5kg

That last rep was a real struggle.

Row
5x5 40kg
5x5 42.5kg.
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Old 05-08-14, 15:56   #31
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Day 6 05/8/14

Warm-up
5mins Bike
Stretches
500m Row
F

Squat
5x5 bar
5x5 40kgs

Overhead Press
5x5 15kg
5x5 25kgs


DL
1x5 40
1x5 60

Made a mistake overloading the bar again, meant to do 50kgs.
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Old 08-08-14, 14:46   #32
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Day 7 07/8/14

I usually go in the morning time, but was busy in work all day, got in to gym around 19:30 after only having breakfast. Far from ideal.

Warm-up
500m Row
Bike

Squat
5x5 Bar
5x5 40kgs

These are feeling a lot better

BP
5x5 Bar
5,4,5,4,4 x 42.5kg

Pretty frustrating to miss reps again at this weight, hopefully it was just down to how the day worked out; no excuses next time.

Row
5x5 30kg
5x5 45kg.
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Old 11-08-14, 17:01   #33
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Day 8 9/8/14

Warm-up
Bike
Row
Stretches

Squat
5x5 bar
5x5 40kgs

Overhead Press
5x5 15kg
1x5,3,4,5 27.5kgs

I was feeling fairly annoyed and useless after the missing reps (esp at this kinda weight), took a slightly longer break before the final set. Last 5 felt like doing nothing, hohum.

DL
1x5 40
1x5 65


Day 9 11/8/14

Warm-up
Bike
Row

Squat
5x5 Bar
5x5 40kgs

These are feeling a lot better again, but I want to double check form before increasing the weight.

BP
5x5 Bar
5x5 42.5kg

Row
5x5 30kg
5x5 47.2kg.
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Old 11-08-14, 18:38   #34
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Quote:
Originally Posted by Denny Crane View Post
Overhead Press
5x5 15kg
1x5,3,4,5 27.5kgs

I was feeling fairly annoyed and useless after the missing reps (esp at this kinda weight), took a slightly longer break before the final set. Last 5 felt like doing nothing, hohum.



BP
5x5 Bar
5x5 42.5kg
Sigh, I'm 25kg heavier than you, training for nearly a year albeit a bit lazily and I've maybe 7kg on you in the OHP and I'm currently stuck on the BP that you blitzed.
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Old 13-08-14, 18:31   #35
Denny Crane
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Quote:
Originally Posted by bohsman View Post
Sigh, I'm 25kg heavier than you, training for nearly a year albeit a bit lazily and I've maybe 7kg on you in the OHP and I'm currently stuck on the BP that you blitzed.
I wish, you wouldn't be saying that if you'd seen it!


Day 10 13/8/14

Warm-up
Bike
Row
Stretches

Squat
5x5 bar
5x5 40kgs

Overhead Press
5x5 15kg
5x5 27.5kgs


DL
1x5 40
1x5 70
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Old 20-08-14, 14:40   #36
Denny Crane
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Day 11 15/8/14

Warm-up
Bike
Row


Squat
5x5 Bar
5x5 x 40kgs


BP
5x5 Bar
5,4,4,5,5 x 45kg

Row
5x5 x 30kg
5x5 x 50kg

I was about 50/50 on the second and third bench press sets whether or not I could make a 5th rep but didn't push it on my own in an empty gym. On the fourth set I had a spot, and then did the last on my own.


Day 12 18/8/14

Warm-up
Bike
Row

Squat
5x5 bar


Overhead Press
5x5 x 20kg
5,3,3,3,2 x 30kgs
5x5 x 20kg

One of the instructors was in the gym when I was doing this and he pointed out some mistakes I had in my form, mainly my grip being too wide. I struggled a bit, and went back to just the bar to practice. I suspect it'd be worth investing in a bit more time.

Deadlift
1x5 40
1x5 75









Day 13 20/8/14

Warm-up
Bike
Row 3

Squat
5x5 Bar

BP
5x5 Bar
5x5 x 45kg

Row
5x5 x 40kg
5x5 x 50kg



I saw a guy wearing power perfects and got talking to him after asking about the shoes. He was helpful and gave me some exercises and stretches to work on for my squat and pointed out some things he'd noticed me doing.

It's something that I haven't been working on at all. I'm going to make a habit now of building my flexibility and working on the squat form. I only did work with the bar today but found the exercises helped me get a better position back on heels and much better depth.
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Old 27-08-14, 16:37   #37
Denny Crane
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Day 14 22/8/14

Warm-up
Bike
Row
Warming up doing goblin squat, still struggle to hold the position doing just BW.

Squat
5x5 bar
5x5 40


Overhead Press
5x5 x 20kg
5,3,3,3,2 x 30kgs

Sigh


Deadlift
1x5 40
1x5 80

Day 15 25/8/14

Warm-up
Bike
Row
Goblin Squat warm-up

Squat
5x5 Bar
5x5 40

BP
5x5 Bar
5x5,4,3,3,2 x 47.5kg

I suck obv

Row
5x5 x 40kg
5x5 x 50kg

Did 50kg again this week as I wasn't happen with my form, much improved imo.

Day 16 27/8/14

Warm-up
Bike
Row
Warming up doing goblin squat

Squat
5x5 bar
5x5 42.5


Overhead Press
5x5 x 20kg
5,4,3,3,2 x 30kgs

Sigh


Deadlift
1x5 40
1x5 60
1x5 80 (should have been 85)
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Old 02-09-14, 11:20   #38
Denny Crane
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Day 17 30/8/14

Warm-up
Bike
Row
Goblin Squat warm-up

Squat
5x5 Bar
5x5 45

BP
5x5 Bar
5,4,4,3*,3 x 47.5kg

*Proper failure on the attempt at the 4th rep, had to roll the bar off. Good times.

Row
3x5 x 40kg
5x5 x 52.5kg


Day 18 1/9/14

Warm-up
Bike
Row
goblin squat

Squat
5x5 bar
5x5 47.5


Overhead Press
5x5 x 20kg
5x5 30kgs

Finally. Although I'm feeling some lower back strain so obv need to work on technique.


Deadlift
1x5 40
1x5 60
1x5 85
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Old 15-09-14, 17:52   #39
Denny Crane
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Missed one session due to work/life stuff.

Day 19 6/9/14

Squat
5x5 Bar
5x2 40
5x5 50

BP
5 x 5 bar
3,4,4,5,5 x 47.5

Row
5x3 40
5x5 55kg



Day 20 8/9/14
Squat
5x5 Bar
5x2 40
5x5 52.5

Press

5x5 bar
5x5 30

Deadlift
1x5 40
1x5 60
1x5 95




Day 21 10/9/14

Squat
5x5 x Bar
5x2 x 40
5x5 x 55

Was in a rush this day, no rest between sets so was never gonna get it

BP
5 x 5 bar
5,4,3,2,2 x 47.5

Row
5x3 40
5x5 55kg


Day 22 12/9/14

5x5 x Bar
5x2 x 40
5x5 x 60


Press
5x2 Bar, pain in my shoulder so gave this a miss. Not sure if I just slept funny or if it was something more but I've always had rotator cuff problems (too much much swimming when young and bad posture didn't help)

Deadlift
1x5 40
1x5 60
1x5 100

Day 23 15/9/14

5x5 x Bar
5x2 x 40
5x5 x 62.5

BP
5 x 5 bar
5,4,3,3,3 x 47.5

Just to add to it I don't think I've ever seen anyone else in the gym do less than 70/80.

Row
5x5 40
5x5 57.5kg
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Old 15-09-14, 21:00   #40
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If it's any consolation I'd have started a few months ago at a very similar strength stage as you (slightly worse maybe) and my bench progress has been the slowest of all the lifts for me too.

I go through small stages of making progress before more weeks of fails and struggle.
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