rev210

Form dictates position. Bar travels vertically is end result. How close to the body is relative. It will wind up closer with correct form with dependence on relative mechanics of the person.

Spine issue can give that pain for sure. Hows the rotation and extension of the thorasic spine (upper back)? Do you have mobillity of twisting , extending etc without pain? If thats ok , then I would guess this pain is in motions where the scapular retraction or opening up of the shoulder blades causes a twinge. Get a tennis ball against the wall and roll it over that sore spot to see if there is muscle tightness. The shoulder girdle gets pretty beaten up by the worout shedule you have and there is no balancing movements to increase the strength the shoulder girdle . To match the increases in presseing movements. This might not be the issue right now but, consider adding something. If your scapular retraction is being effected by this pain / weakened, then no more pressing movements for you, till it's better. You can't stabilise the shoulders well, so pressing will start causing issues elsewhere (rotator cuff) You should be fine to recover pretty quick.

This girl is strong !

shoulders side dumbell raises 12.5kg dumbells x 12 warm up 17.5kg x 8 22.5kg x 5 Rear dumbell raises 22.5kg x 12 warm up 32.5kg x 10 40kg x 6 Standing dumbell shoulder press 40kg dumbells x 8 Rotator band movements.

Not being confident straight away is normal . Remember the training (go over the tips and the session in your mind) and keep working at it. Confidence will follow as the things you have been taught bear fruit. It's good to repeat the training as soon as you can. Be ok with being a beginner.

Scales are good if you have a competition or category to track. Medical condition etc. As long as you can live without them they are no harm

ha ha... yes To get back to evens, it would be cool to get to 100 pushups . 50 pullups and 100 dips . Dips and pushups will be easy enough (well at least quicker to progress). The pullups not so easy.

Quick test. Cobwebs..... pushups 81 pullups 25 Dips 55

good form below. he got this from coaching...something I'd suggest the 'new guys' look into before assuming a youtube vid or two of beginer technique is going to get them into good habbits or even the debate on this forum. Some of the new guys to deadlifts can attest the benifits of a single coaching session. good advice. http://www.youtube.com/watch?v=sUEVZrYeWco

For consideration Sisbro666, I am 40 yrs of age . Like you, I did some training in my youth. I went back to training around the age you are now before taking another big break. I managed to get quite strong in my early 30's and I have zero legacy issues. Caution is good when it comes to form. My suggestion is that on compound lifts like deads, squats and bench the power lifting coaches represent a quality source of guidance on technique. It's potentially a good source to avoid technique glitches. We are of different views on the use of straps for deadlifts but, my suggestion is that it's possible to learn to lift without the issues that might require straps in the first place. I think possibly the key is in tweaking the deadlift setup for those finding grip problematic.

This is an interesting opinion. We aren't dealing with a beginers technique here. Powerlifter or not ,deadlifting isn't a simple movement at advanced weight levels. Bodybuiders are arguably not the most concerned bunch of people when it comes to form over muscle stimulation. A powerlifters livelyhood is based on being able to compete. One might think it's of greater interest to minimise muscle injury and maximise strength development through perfection of technique? Chin up or neck tucked in is debate worthy (your vid posted is very tucked in, this provides better neutral spine at the expense of losing a slightly stronger upper back contraction in the case of chin up). He has scapular retraction, you can see it. The rounding you are refering to is in the upper back , not the lower. Thorasic mobiltiy as it is otherwise known is key to this movement. Thats fair enough. What you are or were interested in is personal preference . Perhaps there is opportunity to evalutate your position on deadlift form, in light of some debate and information? I've found some view changing ideas come from Marko's experience and others, with training technique that applies across goals. Be it body building or powerlifting. You said you picked up some war wounds from training.. how old are you now? Good to have some sobering insights for the younger gen.

Interested to see what you think good form is... Post a vid?That to my eye looks nigh on perfect, biomechanically for a dead. You are also speaking about a world record holders form for your info. Perhaps his trainer can comment?

Only if preference means bad technique otherwise pointless bandaid

Doing things properly (by that i mean technique aimed at the most efficient lift) then grip doesnt fatigue first. Your back does. If you are using straps you are maybe performing the movement a little differently. I would prefer to use fat grips and train grip strength personally.if grip was really an issue

Really. What 'edge'? grip fail at what rep range? Straps have nothing to do with good technique. How heavy do you train over 200kg and what rep range?

You only want a small amount 300mg - 1g. initially to try. Thats about 1/4 small teaspoon at the most. It's acidic , tastes like grapefruit juice concentrate. use lots of water.

The issue is being weak or bad technique or both. Piss weak grip has to get stronger. Straps won't let that happen. Good form with deads involves keeping tension in the arms and gripping the barbell with force. Bad technique is likely a source of so called grip issues. Any slack in the arms prior to pulling the weight and cause a loss of momentum. food for thought.

My 2c is sort out shoulder imbalances if they are there , some have this from long term training (completely stop benching while doing so), and this will also help fix legacy injury. Then do a strength program as opposed to a volume one, prescribed by perhaps this thread?

No probs.

Missed the point. PWOs describe themselves as PWOs. The supliments creatine and beta alanine aren't PWOs. They are dietary suppliments. They dont actually work just before a workout. Your body accumulates them over time. They will potentially give you further muscle endurance if incorporated into diet. Different thing. The pre workout that actually works is being focused on the lifting before you.lift. There is something to learn in that space. People skip over it when Its described by athletes Its worth understanding that there is training in that space. Comfort training with mental crutches makes you weak and excuse driven. Strong is strong. Its not made of weakness and the perfect blend of excuses and pretend Magic drinks PWOs dont work. Your body does and your mind needs to believe that fact.

phenibut and meletonin both lower body temperature slightly if anything.

thats right we all know what happens.... The 'Simple Jack3D' PWO happens.

PWO for lunges?

This will sound harsh but, 99% of PWO users don't know how to lift at 99%. They use the PWO's, I'd argue, because they think they are special foods with magic muscle unlocking powers. Simple rule of thumb here is 'not banned substances' = don't work. Even some that are banned like caffiene , don't help you lift weights. The only 'work' going on is belief, stimulated by a caffiene sensation and a sugar rush. And that belief is giving you a performance gain in your muscles of 0 . It's worse than that because you build up a tollerance to these ingredients over time. In caffiene's case you wind up being less alert. As the body will eventually need the caffiene to give you the same normal level of alertness you had before you took any. Then you will mistakenly assume the normal strength gains from weight training are linked to PWO. When you don't take it , you will feel withdrawal. For the muscle you already have you are lifting at a sub standard level if these things as 'working' for you. The reason is learning to lift. I am not just talking about moving the weights mechanically right. It's the mental focus and CNS engagement and training. This isn't rocket science. A slap in the face or sniffing amonnia does a better job than a PWO. Seriously , I did the pullup and bench challenges with my best effort powered by beer as a PWO. In the case of Bro-press that was a six pack of 6% IPA's. For something that's an endurance / volume challenge my edge was not a PWO but, getting my mind in the lift and shutting out my beer fed desire to eat potato chips and sing Khe Sanh instead.

The goal is to train 85-95%. The reps will be low. 2-5 . This range is proven to be the most effective in strength improvement. A variety of methods adopt this in different ways. The concensus seems to be a pure 1rm is best done very sparingly in a training shedule. Since you don't know how to do them properly Bozodos, I'd suggest sticking to what you are doing. Once you get taught correct tecnique, then go crazy. assuming your goal is to focus on a 1rm improvement over time. I am in this boat with you. I am not training this movement heavy till such time as I am given competent instruction. Even then interest in 1rm as any kind of training methodology beyond that. Reserved for some sort of lifting test maybe every 3 months or a comp or beer inspired show off session or all 3 at once.