Help An Idiot Sandwich (Avoid Developing Pocrescophobia) Help An Idiot Sandwich (Avoid Developing Pocrescophobia) - Page 2

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Thread: Help An Idiot Sandwich (Avoid Developing Pocrescophobia)

  1. #11
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,533

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    • starting strength seminar april 2021
    • starting strength seminar june 2021
    • starting strength seminar august 2021
    What is your waist circumference?

  2. #12
    Join Date
    Dec 2019
    Location
    Toronto, Canada
    Posts
    26

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    My waist is about 33.2 inches but around my love handles is 36. My legs are pretty lean but I have a lot of fat on my lower back which I hate makes me really soft i don't have a huge gut

    Deadlift Form Check Front oblique View SS - YouTube

    Its sort of visible in this video I sent for form check.

  3. #13
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
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    3,533

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    Doesn't sound like you are fat and the video confirms this. If you build muscle all of that will look better so let's focus on getting you stronger.

    Deadlift - hips too low, you aren't setting your back at all and you are bending your knees first when setting it down. Watch the following video

    Hip flexion vs. Spinal Flexion | Starting Strength - YouTube

    Biggest thing is you need to get your shins more vertical, PUFF THE CHEST UP and pull the arms straight for 1 full second before dragging the bar up your legs.

  4. #14
    Join Date
    Dec 2019
    Location
    Toronto, Canada
    Posts
    26

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    Thanks for the awesome tips. I've also spoken with the good folks on the form check section and I think I'm gonna spend the next couple of weeks focusing on fixing the flexion and form before going up in weight.

    And in terms of diet I agree with you on the weight thing. I'm happy the weight that I am at around 75 to 77kg considering my height and a history of being heavier. and my short term goal is to be able to hit a 200kg deadlift, 150kg squat and 100kg bench and a bodyweight ohp (currently 135,100,75,55) i figured this would put me at a more desirable body composition.
    In terms of diet I would appreciate some feedback on my plan.
    I'm eating average 2500 cals with a 35/45/20 protein carb and fat ratio which is my maintenance supplementing with creatine and doing light cardio 2 days a week, I'm going to continue with this as long as my lifts are going up trying to focus on recomp and quality and weight maintenance and try and re adjust once I plateau.

  5. #15
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,533

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    That is fine for now but won't cut it when the weight gets heavy. Prepare to end up at 3000-3500.

  6. #16
    Join Date
    Dec 2020
    Posts
    4

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    starting strength coach development program
    *Update*

    I started back up on Jan 1st. Stepped on the scale February 1st and weight 232.6lb. Since Feb 1, the scale really hasn't fluctuated more than .8lb.

    My Lifts are now:

    Squat: 270 (Failed twice now)
    Bench: 190
    Deadlift: 365 (Failed once, 2 reps)
    Press: 125 (Failed once)
    Power Clean: 160 (Form degraded, resetting. I have no vertical jump and started compensating with my arms)

    I've noticed my upper musculature has increased, especially upper back.

    Going from 265->270 on the Squat nearly killed me. That 5lb increase was incredible. I broke my Press plateau at 120. I started using a belt, which has helped.

    I try to walk for about 3 hours a week, and do a small amount of heavy bag training on 2 rest days during the week. (power for fighting and wrestling is my end goal)

    I average about 245g of protein, 250-260g of carbs, the rest fats every day. Should I keep going at this rate? Should I change anything?

    Thanks again for your time!

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