Faster, eh?

Ok, I thought the slower, the more controlled, the better..

I'm not quite sure how to get more vertical, but will look at some more clips of what it's SUPPOSED to look like..

http://stronglifts.com/how-to-deadli.../#hip-position

Ok, starting to see what you mean about a more vertical position..

Will try this the next time out, thanks..

you will feel it once you get it right.

Dougz

Those deadlifts look like you are more "knee squatting" down to the wieght.

Pity is right, get your shins close to the bar,and when you bend down to grab the bar stick your ass back, NOT your knees forward, this will keep tension in the glutes hams, you will then need to arch your back hard.I am not saying that the knees cant move forward a bit, but dont concentrate on pushing them as far forward as they are going now.

Heres a vid of GUS Wolf http://fr.youtube.com/watch?v=zMBS5lAd1RQ

He is one sexy bastard when he pulls deadlifts.

Rippetoe has some good vids, but they can be somewhat confusing!! http://www.crossfit.com/cf-info/excercise.html

Scroll down to the powerlifts section.

Oh and I never include the weight of the bar in my listings, its too much to think about!!

Keep us informed mate!

Jan 27/08

First day of getting serious with the diet (again.. LOL)!

Weight: 230

Calories for the day: 2900 (F 25%, C 42%, P33%)

Protein: 240g.

Breakfast: Bran cereal with whey powder and blueberries (390 cal.)

Lunch: Fruit salad with cottage cheese (538 cal)

Pre WO meal: banana shake w/ peanut butter (348 cal)

Post WO: 70g of waxy maize, 40g of whey powder (400 cal)

Dinner: 2 stuffed peppers with beef, salad with dressing (870 cal?)

Snack: banana shake (348 cal)

Any suggestions as far as diet??

More cals per day? Less?

I'm 6'3", 230, I work out every 2nd day..


WORKOUT

5 min w/u run

SQUATS

95x5x2 (adding the weight of the bar from now on!!)
165x5x3

Angle isn't the greatest.. :(

Couldn't find anyone that wasn't busy..

http://i285.photobucket.com/albums/l...h_squat165.jpg

PRESS

65x5x2
115x5x3 (going back 20lbs, as per Ross)

I can see I'm going to have to work on keeping the bouncing to a minimum, and keep my elbows forward more..

Bad angle again, I'm afraid..

http://i285.photobucket.com/albums/l...h_Press115.jpg

CHIN-UPS

10, 5, 5

FRONT AND SIDE PLANKS

1 min, 30 sec, 30 sec.

Jan 28/09

(finger's crossed)

My knees aren't sore today, after squats!

Hopefully that will continue even when I start putting on the weight again..

3 miles of cross-country skiing.

Make sure you're breaking your hips first when you squat. There are two ways that you can start your squat. One way is to shoot your knees forward first and that will cause you lots of pain/problems. If you break at the hips first by sticking your butt out as the first part of the movement, that will get the hips rotated back and the hamstrings/glutes engaged. It should take care of your knee problems.

X2 Perfectly said^^^^^^

I thought I was.. LOL

I'll try to keep that in mind, along with the 20 other things.. :)

There is alot of knee movement on your military press and you are leaning back quite far. Is there an actually rack you can use for pressing instead of cleaning it up? This may be fine for now but if you're going for a max attempt it will likely be a real PITA.

Just a couple thoughts.

IW