Reddit's Log

[BradLee]

thanks man! i actually add the weight of the bar along with the weights, so its not as nice as it looks. worse thing is only my chest and triceps are stronger. everything else is weak, which makes it pointless. im going to work on my pulls and do single leg exercises and try to build them up as best as i can.

I meant it is great, including the weight of the bar here.
The norm here is total weight including the bar. Keep it up.
Hope i can do 100 kg soon, still stuck in the 90s.

 

[pekipom]

holy **** that is some serious weights you're lifting there... 130kg bench OMFG?!?

oh and for your ohp you might want to bring it down to your chest before going up again.. cos it looks like half reps from what I can see. do you also do the same for bench?

 

[gkhchay]

thanks man! i actually add the weight of the bar along with the weights, so its not as nice as it looks. worse thing is only my chest and triceps are stronger. everything else is weak, which makes it pointless. im going to work on my pulls and do single leg exercises and try to build them up as best as i can.

you need to get your posterior chain strength up to be on bar or better than your anterior chain otherwise, it'll lead to postural issues, maybe even injuries later on. Ratio of posterior chain to anterior chain movts should at least be 1:1. Most ideal would be 2:1...

 

[BradLee]

you need to get your posterior chain strength up to be on bar or better than your anterior chain otherwise, it'll lead to postural issues, maybe even injuries later on. Ratio of posterior chain to anterior chain movts should at least be 1:1. Most ideal would be 2:1...

Hi Uncle Chay dun mind if i ask a question dunno if it is a stupid question. How do u know if it is 1:1 or 2:1?
for example if i am doing bench press 90kg, does that means i need to do row 90kg? what about other exercise like chinup and squat how to know? I am really sorry if it is a stupid question to ask.

 

[XanderBuilt]

Hi Uncle Chay dun mind if i ask a question dunno if it is a stupid question. How do u know if it is 1:1 or 2:1?
for example if i am doing bench press 90kg, does that means i need to do row 90kg? what about other exercise like chinup and squat how to know? I am really sorry if it is a stupid question to ask.

Back needs to be stronger than front. Most lower back and knee issues are a result of a weaker posterior (shoulder also).

 

[frostbyte88]

I meant it is great, including the weight of the bar here.
The norm here is total weight including the bar. Keep it up.
Hope i can do 100 kg soon, still stuck in the 90s.

He does carry heavy weights but relative to his own body weight it's a ~1.3x BW bench and a ~0.7x BW press. Which isnt bad at all(very good actually). But just putting it in perspective.

 

[Reddit]

I meant it is great, including the weight of the bar here.
The norm here is total weight including the bar. Keep it up.
Hope i can do 100 kg soon, still stuck in the 90s.

Jiayou! Maybe it's psychological. Sometimes the size of the weights look scary. Happens to me often.

 

[Reddit]

holy **** that is some serious weights you're lifting there... 130kg bench OMFG?!?

oh and for your ohp you might want to bring it down to your chest before going up again.. cos it looks like half reps from what I can see. do you also do the same for bench?

I'm a big guy so it's not really anything cool. The gym instructor at Dennis is enormous and very much stronger than me.

I think I will video myself does bench for you guys to critique. I usually place a cushion on my chest

 

[Reddit]

Hi Uncle Chay dun mind if i ask a question dunno if it is a stupid question. How do u know if it is 1:1 or 2:1?
for example if i am doing bench press 90kg, does that means i need to do row 90kg? what about other exercise like chinup and squat how to know? I am really sorry if it is a stupid question to ask.

Yeah! I second this. I tried googling it just now but all I got was pics of dislocated shoulders. What do you mean exactly?

Wait I just saw xander's reply. Yeah I really have to get my back into shape. It's much weaker. I'm focusing on plenty of pull ups and chin ups

 

[Reddit]

He does carry heavy weights but relative to his own body weight it's a ~1.3x BW bench and a ~0.7x BW press. Which isnt bad at all(very good actually). But just putting it in perspective.

Yeah that's exactly correct man. I just going to maintain my push strength and work hard on my back. Esp lower back!

 

[jjl.bb]

He does carry heavy weights but relative to his own body weight it's a ~1.3x BW bench and a ~0.7x BW press. Which isnt bad at all(very good actually). But just putting it in perspective.

its impressive in the time he took to do it haha, and while trying to lose weight.

Hi Uncle Chay dun mind if i ask a question dunno if it is a stupid question. How do u know if it is 1:1 or 2:1?
for example if i am doing bench press 90kg, does that means i need to do row 90kg? what about other exercise like chinup and squat how to know? I am really sorry if it is a stupid question to ask.

think when uncle chay says that he means volume. like your total sets of pulls should be equal or greater than pushes.

plus i think few people can actually row as much as they bench i think. i mean if like parallel to ground, controlled kind.

for strength rations, i'm not sure. i remember a poliquin article but cant seem to find it. sorry.

 

[cowed77]

i did my back in the morning. the gym was surprisingly crowded; 8 guys in total.

6 sets of 6 pullups/chinups
6 sets of 4 pullups/chinups
dumb bell row 40kg 3 sets 6 reps

and thats it my pulls are so much weaker than pushes. plus they are arent even strict form. i really have to work harder.

no swimming today as the pool is closed on wednesdays.

lunch. fresh vegetables! very tasty!

Eating like a boss! Naise

 

[galapogos]

The ratio is for volume. For a totally balanced person it should be 1:1. For someone who has a weaker posterior chain, then more work should be done there, i.e. work on your weaknesses.

I don't remember where I read it but it's been said that for shoulder safety, your weighted pullup should be as much as what you bench, i.e. if you weigh 100 and you bench 130kg, you should be able to do a pullup with 30kg hanging off you.

 

[Reddit]

its impressive in the time he took to do it haha, and while trying to lose weight.

Actually I have been doing roughly the same weights for the past half year. It's just that when I started this log I didn't add in the weight of the bar.

However I did manage to lose some weight! This morning I weighed 105kg. Very slow, but at least progressing.

 

[Reddit]

Eating like a boss! Naise

Haha like a boss indeed! All thanks to my wife

 

[Reddit]

The ratio is for volume. For a totally balanced person it should be 1:1. For someone who has a weaker posterior chain, then more work should be done there, i.e. work on your weaknesses.

I don't remember where I read it but it's been said that for shoulder safety, your weighted pullup should be as much as what you bench, i.e. if you weigh 100 and you bench 130kg, you should be able to do a pullup with 30kg hanging off you.

Crap. Like that's going to happen anytime soon I can't even do 6 proper ones. I'm going to simplify my back and biceps exercises and concentrate mainly on pull ups/chin ups. I'm beginning to understand what Xander was telling me from the start.

 

[galapogos]

Pullups and chin ups are great, but don't forget the heavy rows and deadlifts.

 

[Reddit]

No workout today. I had some urgent stuff to do and so I skipped it. Going to postpone it to Sunday instead.

 

[Reddit]

Pullups and chin ups are great, but don't forget the heavy rows and deadlifts.

I'm likely going to skip those. Although I know they are great exercises, I don't think my lower back can take it. Just sissy back extensions for now!

 

[gkhchay]

I'm likely going to skip those. Although I know they are great exercises, I don't think my lower back can take it. Just sissy back extensions for now!

Do the chest supported DB rows to take the strain off yr lower back. So lets say u are doing a total of, say, 15 sets of push movts ie bench press, shoulder presses etc, go for 20 sets to pull movts ie chin/pull-ups, DB rows, face pulls to compensate. Yr shoulders will thank u years later.