Exercising.

[leftyjace]

What is a deadlift?
Is that the one that I see guys put tons of weight (like 4 plates on each side) and squat down and grab the bar and then basically stand up straight and then set it back down again? The one that looks like it would be really bad for your lower back?

Yep.

Not bad if you do it right though. But it does actively engage the lower back muscles.
Most of the work is done with the erector spinae though in the upper body, not the lower back. And you had better have a good grip.
Lower body... well, it's the whole lower body that works it. Obviously.

 

[Ron Mexico]

THIS.

An Olympic Combination is your deadlift, squat, and bench press max weight combined.

If you can get over 1000, you're doing really well.
If you can get over 1100, you are considered strong.
If you can get over 1200, you are considered quite strong.
Anything above that is just improvement on amazeballs.

It depends on your weight. If you way 220+ then 1000 is pretty average for a lifter. 1200 is decent at that weight class. If you weight 150 and are putting up 1200 then you probably should be competing in amateur power lifitng. All of that is assuming its raw lifting. If you are using suits or wraps then it should be higher. My business partner is 55 years old and just started doing amateur raw power lifting this last year and he weighed 220 at competition and his first competition qualified for worlds with a lift total of 1379. He didnt really push himself since he qualified and didnt want to risk injury. Unfortunately he got hurt at worlds but next year I expect he will hit 1550ish.

I need to train a little harder I have been really laid back in my workouts this year just kind of maintaining. I am 34 and will compete in power lifting and Olympic lifting but I am waiting until I turn 35 so ill be the young one in the group and not the really old guy lifting against guys in their 20s. My totals are way down from his but I weigh 155ish. I am hoping to hit my max of 320 bench, 440 deadlift and 350 squat for a total of 1110 which would get me to worlds. Those are my PRs from last year but I didnt hit them the same day.

So, I just started exercising. Lifting 3 times a week, running (well more like jogging and walking) 2-3 times a week. I just started tracking what I eat with My Fitness Pal. Holy crap I eat a lot of salt. It's shocking. Anyways, they say you do better if you tell someone about it so I'm telling y'all.

I'm tired of looking like a sexy Dale Gribble.

I really enjoy power lifting and Oly lifting. The body building stuff is very boring to me. Just gotta find any exercise method you enjoy and work hard at it. Dont force yourself to do stuff you hate because you wont do it long term. Good job on getting started and having a solid plan. I hope you stick to it and reach your goals.

 

[Saint Cy of JFC]

What is a deadlift?
Is that the one that I see guys put tons of weight (like 4 plates on each side) and squat down and grab the bar and then basically stand up straight and then set it back down again? The one that looks like it would be really bad for your lower back?

I think the biggest issue people have is rounding and injuring their upper back.

 

[MVP]

I agree 100% with Scat and Cy. I am so called hard gainer...very fast metabolism, was very difficult to put any muscle on no matter what kind of body building routines I tried... that was until I started doing dead lifts, squats and bench press as my main three exercises and rest a lot between going to the gym. Oh and you need to eat like 3500 calories a day. That's the only way I was able to gain about 20 lbs of muscle. Lifting is awesome and fun... it's eating part which is challenging and most difficult.

 

[Miggs]

Another day done. Deadlift 110. Overhead bench 70. Curls 55. Calf raise 25. 250. Officially weak. Ha ha.

Ran 1.5 miles. Ok, walked/jogged.

Feel pretty damn good.

Keep it up.

 

[Miggs]

I agree 100% with Scat and Cy. I am so called hard gainer...very fast metabolism, was very difficult to put any muscle on no matter what kind of body building routines I tried... that was until I started doing dead lifts, squats and bench press as my main three exercises and rest a lot between going to the gym. Oh and you need to eat like 3500 calories a day. That's the only way I was able to gain about 20 lbs of muscle. Lifting is awesome and fun... it's eating part which is challenging and most difficult.

3,500 calories is easy to do imo.

 

[Miggs]

It depends on your weight. If you way 220+ then 1000 is pretty average for a lifter. 1200 is decent at that weight class. If you weight 150 and are putting up 1200 then you probably should be competing in amateur power lifitng. All of that is assuming its raw lifting. If you are using suits or wraps then it should be higher. My business partner is 55 years old and just started doing amateur raw power lifting this last year and he weighed 220 at competition and his first competition qualified for worlds with a lift total of 1379. He didnt really push himself since he qualified and didnt want to risk injury. Unfortunately he got hurt at worlds but next year I expect he will hit 1550ish.

I need to train a little harder I have been really laid back in my workouts this year just kind of maintaining. I am 34 and will compete in power lifting and Olympic lifting but I am waiting until I turn 35 so ill be the young one in the group and not the really old guy lifting against guys in their 20s. My totals are way down from his but I weigh 155ish. I am hoping to hit my max of 320 bench, 440 deadlift and 350 squat for a total of 1110 which would get me to worlds. Those are my PRs from last year but I didnt hit them the same day.



I really enjoy power lifting and Oly lifting. The body building stuff is very boring to me. Just gotta find any exercise method you enjoy and work hard at it. Dont force yourself to do stuff you hate because you wont do it long term. Good job on getting started and having a solid plan. I hope you stick to it and reach your goals.

How tall are you? Your squat seems a bit low relative to your bench, no?

 

[Ron Mexico]

How tall are you? Your squat seems a bit low relative to your bench, no?

It is very low. My other two lifts are really strong for my class and that one is weak and has dropped off a bit. I'm 5'10" but I have had two knee surgeries that made squatting rough.

 

[leftyjace]

It is very low. My other two lifts are really strong for my class and that one is weak and has dropped off a bit. I'm 5'10" but I have had two knee surgeries that made squatting rough.

I can sympathize.
Had 4 knee surgeries (2 each), including microfracture in both knees.
But I still put up 2 reps at 810 on the sled the other day.
Was kinda fun.
Hurt after though.

 

[Saint Cy of JFC]

3,500 calories is easy to do imo.

It can be hard if you aren't use to eating a lot and you are eating 3500 healthy calories and not just loading up on processed foods.

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[Saint Cy of JFC]

How tall are you? Your squat seems a bit low relative to your bench, no?

If he is 155 lbs and lifting that much he is probably in the 5'6 to 5'8 range.

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[Miggs]

It can be hard if you aren't use to eating a lot and you are eating 3500 healthy calories and not just loading up on processed foods.

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I used to do about 3,500-4,000 but I also was bigger than you guys I think and would workout for a total of about 2 hours a day. As far as processed food, nope.

Beans, lentils, brown rice. Healthy carbs like that to build up the cals. 4-5 sv fat free milk. Healthy proteins. Fish, veggies.

 

[Miggs]

Breakfast: 1 serving Quaker Oats with 1 serving blueberries, 1 serving milk

9:00 snack: 1 SV almonds, 1.5 SV cottage cheese, 1 Apple

Noonish: 3 SV brown rice, 10 oz chicken, 2 SV milk, 1 SV veggie

3pm snack: fruit shake--banana, strawberries, kiwi with 1.5 SV milk

5 pm--carrots

7pm--another starch, 0.75 lbs fish or pork or lean beef, salad with lots of veggies

9pm--snack (pretzels, like that)

 

[green]

It can be hard if you aren't use to eating a lot and you are eating 3500 healthy calories and not just loading up on processed foods.

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Yeah. My diet is what I'll get to next. I've been tracking my food the last week and I'm usually around 2,000 calories a day, but it's not good food. I'm usually a couple thousand mg's of salt higher than where I should be. Lol.

I need to get to about 2,500 calories a day, but good calories. That's my goal, but baby steps. I gotta get my *** out running tonight first. Once this exercising becomes more of a habit, I'll tackle my food intake big time.

 

[Jazz and Utes]

Love HIIT, wasn't seeing any results cardio jogging for 40 mins on the treadmill 4x a week plus my knee would kill after, and once I was introduced to HIIT it changed everything....less time spent, but more intense and more beneficial. Realistically you only need to do cardio twice a week for about 30 mins at most if you're doing it right.

 

[Miggs]

Love HIIT, wasn't seeing any results cardio jogging for 40 mins on the treadmill 4x a week plus my knee would kill after, and once I was introduced to HIIT it changed everything....less time spent, but more intense and more beneficial. Realistically you only need to do cardio twice a week for about 30 mins at most if you're doing it right.

This is a very generlaized statement. It depends on what the person's hopes or goals are.

 

[Jazz and Utes]

This is a very generlaized statement. It depends on what the person's hopes or goals are.

Well ya if you're looking to run marathons than run on the treadmill for hours 7 days a week but if you're looking to transform your body too much cardio will burn muscle and be counter productive.

 

[Miggs]

Well ya if you're looking to run marathons than run on the treadmill for hours 7 days a week but if you're looking to transform your body too much cardio will burn muscle and be counter productive.

Uh, no. Wow.

 

[green]

What's HIIT?

 

[ConradA24]

What's HIIT?

High intensity interval training