i dont have a ghr machine
im using the seated calf-raise machine

It was my deload week, so the heaviest I was supposed to go was 70% of my 1RM (just over 225 :fuckthatshit:)

I was contemplating whether to do some hamstrings and leg press..but I wasn't feeling well. Ended up finishing the day with a couple sets of curls and left....that's NEVER happening again.

gotta start working on my posterior chain
quads been overpowering my other parts for too long for squats and now im stuck at 300 :okay:
knees caving in and weights shifting forward on heavier weights

A great site I use to pump myself up before the gym:

Fitness Motivation

http://25.media.tumblr.com/tumblr_mc...iq7co1_500.jpg

heres a vid of me doing assisted ghr. focus on the eccentric portion then push off at the bottom.

i just do stiff legged deadlifts, exact same muscles and way easier lol

your doing it wrong i you find stiff legged deads easy :troll:

He said they are easier, not easy :troll:

easier to execute at least, i can never tell if im doing GHR correctly, its easy to use too much hips/back/abs etc, where was SDL i can always feel it in the hams lol

that being said posterior chain exercises are easily the worst part of working out, murder my hamstrings everytime

Been less than a month already back at 2 plates flat bench. Now I just gotta bring up my squats and deadlifts.... Dunno how my bench shot up so much though.
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SLDL's can be done by most people as long as they some hamstring flexibility and able to maintain an arch in their back. Glute Ham Raises is a really hard exercise.

dope arm day

rear delt cable rows (aka face pulls) 100lbs 5x5
calf raises (yes i know its useless but my calves are tiny as shit) 145lbs 5x5
dumbell tricep press 90lbs 5x5 (hopin to get 100lbs dumbells :joy:)
EZ bar preacher curls 100lbs 5x5

whoo good day

going to need heavier dunbells for chest

Today I started to deadlift after a long break from it cuz of my tailbone issue. Can deadlift 225lbs now, was pretty surprised

thefeels of only having 100lbs... feelsbadMan

Is it normal for your lower back to be sore during squats and deadlifts after training for a long time? Even on warmup sets, my lower back would start feeling sore during squats. I'm talking 135lb, whereas I use 295lb for typical working sets. Or is my back fucked up?

After doing a heavy chest session yesterday, and a LONG exhausting day and weighing at 164-165lbs, warmed up slowly, and put 25s on, then a plate, then a plate 25, 2 plates, 2 plate 25, 2 plate 35.

Then stacked on 3 plates, and ACHIEVEMENT UNLOCKED!!!!!! props to hotong for the good spot and you guys for the motivation!!! Have not had a good solid workout for a very long time.

:fuckyea:

not sure about during squats, but i do feel soreness in my lower back after them

congrats :fullofwin:

Fucking sick dude, congrats man. I hope to hit 315lb around your weight as well (currently 159lb)

Awesome instant!!

Could be your back is messed. Or it could be inactive glutes making your back do more work than it should. Try activating your glutes with some glute bridges before you squat/pull. Also, on your warm up squat/deadlift sets really focus and get that mind muscle connection of using your glutes to do the work. And don't forget to really open up those knees when squatting, let's you keep a more vertical back angle.

Wow dude unreal
Congrats
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Your lower back maybe over worked. The lower back is being used a lot in lifting and daily movements so it takes a while to recover. My back gets sore when doing squats for high repetitions. The guy mentioning glute activation made a good point as the glutes are often under active. How often do you dead lift?

sir is right, a lot of people having trouble activating their glutes. Like he said try doing bridges and the key thing to look for is where you feel it. if its the lower back then your problem is the inability to active your glutes.

I was also told to flex your glutes hard and stumble side to side before a deadlift set. Apparently that helps glute activation and in finding your power position (feet-wise)...