First time watcher here...Do you do cardio of any kind?

After a year of benching, seemingly with the intent of getting strong/good at benching, there is no good reason your bench should look like this. Chest higher, and towards the bar as it decends towards you. Leg drive, alot more of it. You look unstable and loose. More arch. Scapulae retracted and depressed. Pinch them together and pull them down in your back pockets. Kick yourself up the bench using leg drive to do this. Upper back/traps plastered to the bench. Big air before unracking. Keep that air. Do not breathe out as you unrack. Tuck your elbows a little, upper arms should travel more closely to your body. Imagine catching the triceps with your lats.

Hell yeah

Good normal progress💪

That ain't no lazy 48 year old. FAKE NEWSSS haha Good stuff man

🔥

your bench looks good! youre super tight up and down. 1 suggestion is to get a taller chest on your down. you want to almost bring your chest to the bar on the down. this 1 thing really helped improve my bench. i put up 325 this morning. keep up the good work. i like the vids!

Hell yeah!!! Congratulations!!!!!

Haven't caught all your videos yet, just a few. It looks like you focus on one major lift per workout, with maybe an accessory exercise thrown in for good measure. For the main lift, you do a solid warm-up and then really push yourself close to failure. Then you finish things off by dropping the weight back down to where you started. Is that right? If so, I dig that approach! At 56, it's getting tough for me to tackle three big lifts with heavy weights. Thanks for sharing your routine!

I have fond memories of getting absolutely smoked with power cleans while training for sports. It's a cool movement pattern that teaches how to pull dynamically with the larger muscle groups. FWIW I'm also 40ish and love teaching myself how to do hard things 💪

Lets go big dawg visible gaines !!

Awesome session! Deadlifts challenge the soul like no other exercise and the old lizard brain is lurking waiting to jump in and "help" ie stuff up your concentration. The big 142.9 kg lift was great to see - it is important to see what happens to your form and state of mind when you have a big one on the bar. 2:37 - notice how your hips shoot up - then you swivel to your right a bit as you fight to get that weight to lock out. You want the motion off the floor to not have your hips go up first - that immediately tells your back that it is going to have to do most of the work and it can lead to a nice back pump, a sore back and longer term some tweaks and maybe injuries. This is a great video (barbell medicine guys are great) of deadlifting and really notice how when they start the lift - there is no slight butt (hip) movement at the beginning - the whole body moves. kzbin.info/www/bejne/hIqxZIh9eL6cqc0 So this tells me one major thing - yep here it comes - you are still not bracing enough or with enough intensity so that your whole cross section of your body can participate in the lift. The hip shoot up is a signal (to the lizard brain) and your back "have you got this old buddy?" and the back will step up and get it done and the weight will remain on the back area throughout the set. Brace brace brace like a mother - take more time between reps - let the bar go - grab it again, brace like HELL and then lift. Please don't do that ridiculous touch and go stuff that does nothing but emphasises bad form. To me - deadlifts is all about teaching your core to take that weight - so it can do the same thing in your every day life and with every other lift. I have some nasty tweaks from my old bad form deadlift days - a splash of sciatica but I have not felt a twinge from it for years now - even for my 200 kg deadlift the other day (humble brag) - not one bit. Yep - 200 kgs is as heavy as I will every go with deadlifts - otherwise the deadlift death spiral kicks in and we all know where that goes. I am not saying you should but beware. So fantastic work but please please please - deadlifting is all about getting that lazy ass stomach/core to take some weight off your back. You will be shocked at how quickly your core will just want to give up and let the old back take the load (it is sneaky)- don't let it! Grunt out loud - do whatever you have to do to get that core to do it's job both in deadlifting and everyday life.

Keep it up dude

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"It is a good day to die..." Swear I've heard that before...

Good work! Shoulder going okay with this? Keep it up!

wow, great job with that 185! glad you had safeties too!

do functional patterns

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This is odd behavior

Fix it...his butt is sticking out...

What a face! 😂💙

Good chest workout. You can do it!👍😁

83,9 kg is strong !!

Another great session! I think the drop sets are a great idea as you end up with a lot of time under the bar and you can experience how you fatigue much more safely and with confidence. Congratulations on the 83.9 kg - although the second rep was a fail, you still had a go and failed safely. That is a huge advantage of those straps - you had some failed reps and you know psychologically that you are going to be just fine. That really helps.

Curls for the girls - nice work!

Fantastic session! Your squat form is just great. That first heavy squat (2:42) worried you a bit and you ended up more on the front foot - activating your quads to get you out of trouble - happens to me all the time and nothing wrong with going there. You next rep you went more on the back foot to overcompensate - watch your hips shoot up and you almost get into a good morning squat- again nothing wrong with that, it is good to get control of that now and actually feel that out as you go (even your tent was worried and tried to help - or escape). The drop sets are a great idea - the 74.8 kg was again mostly on the back foot but your next few sets were all perfect - right down the middle. I do drop sets all the time - especially if I have a set that doesn't go so great - that way you end up on a positive note. That said, having control of where you push on your feet (front / back or middle) is good to get a handle on now. If you ever have sore knees - do a few sets where you go for the back foot and that should really help. Depth is outstanding on each rep - overall a great session!

"Guile". The best of them.

Klingon females have their own version..........

Fun fact: John Tesh of Entertainment Tonight is one of the Klingons with the pain sticks.

Nice work - this is what we train for :)

Turkey vulture. We have them all over here. So cool to watch in flight.

Doubt it's just the camera, but dude.. you don't look 48!

This is one exercise that I have started doing thanks to you. I have the advantage of the commercial gym so the setup is all nice with a bench, foot rests etc - very cozy. I bet your arms are feeling all pumped up after that and mine were too which is great but this is for your back/lats. What I am doing now is to sit way farther back and let the bar pull me all the way forward - ie I am actually bent over (the weight is quite light at this stage). I then very very carefully pull it all the way back into the position you are starting in and then go back a bit. That way I know that my lats/back has been activated to pull the weight until I am sitting upright and then it is just a small continuation. kzbin.info_7QNdBYkgLI Here you will (eventually) see what Arnold did. Since I have started doing these - I can now lock my lower back into place for my squats and now things are really moving smooth. Again - proceed with caution - start slow/light and then assess how your shoulder is holding up - no injuries or tweaks. Great work - do what you think is best and feel free to ignore my suggestion but that is what I have found.

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Ive had many and they've been the most loyal protective loving dogs in the world!!!

Try to straighten your th spine, roll it and build upper back muscles

On thing that I have done in the past is that I would start out with a weight that was somewhat light, for me it is one plate (135 lbs) and I would go all out each workout early on, like just after the warmup set and I would keep track of how many reps I did. It might start at 15 reps and later on it will be more than 20 and so on, even up towards 40. Well after that set I just did whatever heavier weight was normal like 205 lbs and things would seem to be stale for quite a while but that one initial set would start to get stronger. At some point because that first set would grow I would make a jump to 225 lbs and as soon as that happened than real strength would finally begin to happen and I would stop with the one plate (135 lbs). Plus dips are also good too.

What is a sweat bee? Do they collect sweat rather than honey?

your very loose, pin those shoulders back and down, there are a hundred vidieos about it. you are over extending at the top also, if you keep the shoulders back this should help

just wondering what is your job ? i cannot picture myself having my own gym with my current job.

Great work again! I like doing the drop sets as well. You have a great setup as you can safely fail a rep and you are in no danger whatsoever (at time stamp 2:05 )- that really gives confidence in giving it your all. Overall excellent although I notice that your head and body seems to be over the left (as I am looking at you) a bit for each set and not in the centre? Do you favour that as your are trying to protect your shoulder that was injured before? Don't make a big deal of it but being centered is probably good - you might have to drop weight a bit to get it right. Another thing you might want to try is to set your shoulders before the bench - this video is good for how to do the setup - I would ignore the rest of it though - just the shoulder setup is pretty good. Again if you choose to do this - make sure you drop the weight and feel it out to get confidence - imagine you are squeezing a tennis ball between your shoulder blades. kzbin.info/www/bejne/aIuXqnt5f9alnas Great job!!!

Nice

Good work! Love the negatives as well - very advanced :) I am still trying to get my pull-up form correct - as soon as I feel any shoulder pinging I am out. So hard to get the lats to do their job and avoid having the shoulders do the heavy lifting. Chin ups for me go okay in contrast but they are much easier to get right. Stay safe and injury free!

hell ya!!!

Good video - so this is probably the best (Alan Thrall is awesome) video to explain the difference between a Stiff Legged deadlift and the Romanian deadlift. You were doing the Romanian as you were not setting the bar back onto the floor and then resetting and lifting it from the floor. Both are great accessory exercises so no issues but it is best to get it right in your mind. kzbin.info/www/bejne/oIqoh6SXaahjr8k Please also ensure you are braced at all times whilst putting on and taking the plates off the bar. One of my nastiest tweaks was done putting a plate on the bar and this was right at the beginning of my 2 week break and I was really looking forward to making some gains! Instead, I spent the whole time recovering from that injury. Stay safe!

Your video is Awesome

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kzbin.info/www/bejne/rIe8pXl_gsqZrsk