T Nation

Need Some Criticism to Push Me

Hey T-Nation. Just wondering how you think I’ve been doing. I’m currently 195 lbs at 5’10".

My bench is 275lbs 6 reps.

Squat is 245lbs 6 reps. (I know my legs are lagging)

My deadlift is 315lbs for 6 reps. (Don’t laugh too hard. Ha Ha)

I’ve really been focusing on pullups and swimming to try and get some more lat spread. I took your advice T-Nation and really tried to make my back grow wider so hopefully it reflects.

I’ve been doing alot of weighted pullups as well. I can currently do pullups with a 45lb plate strapped to be for 10 reps.

I alternate between lifting and cardio. Example. Monday Chest and Tri

Tues Run for 3 miles

Wed Legs: Squat, Deadlift,

Thurs: Swimming

Fri: Back: Pullups, rows, bi’s

Sat: Run Sprints

Sun: Off

Any advice is welcome and I tried to post all the necessary pics. I’ll post more pics tommorow.

Here’s one

I know they’re lagging but I’m working on it.


Here’s another. I think my arms are a little small but I’ll be working on them as well

Here’s one more. I’ll have more pics tommorow

Here’s another one

Hey man, not trying to jack your thread or anything, but I saw that you’re doing a lot of pull-ups. Quick question… I read in Rippetoes Starting Strength that doing chin-ups (palms facing you) or pull-ups (palms facing out) doesn’t make a difference.

The bit basically said, pick one, concentrate on it and get good at it because it doesn’t matter they’ll both essentially do the same thing. Is this really true? Or is actually true that the chin-up works different back and arm muscles than the pull-up?

[quote]BoS wrote:
Hey man, not trying to jack your thread or anything, but I saw that you’re doing a lot of pull-ups. Quick question… I read in Rippetoes Starting Strength that doing chin-ups (palms facing you) or pull-ups (palms facing out) doesn’t make a difference.

The bit basically said, pick one, concentrate on it and get good at it because it doesn’t matter they’ll both essentially do the same thing. Is this really true? Or is actually true that the chin-up works different back and arm muscles than the pull-up?

[/quote]

From what I understand, Doing a pullup with your palms facing away from you, you are using more of you back muscles. If you are doing pullups with your palms towards you, you are working more of your arms.

I’m pretty sure they both give you a good back and lat workout though. Please correct me if I’m mistaken T-Nation.


He’s disappointed in you.

your second to last picture looks weird…

Bring up traps?

Also, horrible squat! Your legs don’t look bad, maybe it’s your form or your lower back?

[quote]kayveeay wrote:
your second to last picture looks weird…

Bring up traps?

Also, horrible squat! Your legs don’t look bad, maybe it’s your form or your lower back?[/quote]

My lower back tends to hurt alot. I try to use perfect form but it’s something I need to work at.

First things I noticed.

Shoulders are falling behind your arms -
From behind your traps and rhomboids are not very evident. Also do you do any barbell rows? Repping out 45s for 10 is good but do you ever do any heavier lower rep sets?

Like set by set increase 10lbs, Reps at 4-6? I think you’d benefit from that. Then switching to chins and continually adding weights 1-3? Sounds like you can do more. Hell looks like you can do more.

When you say your lower back hurts, are you injured or is it week? If it is weak you may want to consider addressing that issue so that you can keep your training going.

Such as technique driven supinated bb rows, romanians, good mornings and variations, back extensions. Low Pull Cable rows with V-grip.

Also if you feel your back acting weak but your still going to push through workouts that could strain your lower back, do you use a weightlifting belt. Sorry if some things seem elementary, just thought I’d toss all the first 30 seconds of criticism I could think of. Hope some of this helps.

move deads to back day, these need HUGE improvement.

up the squat, try glute hams. reverse hypers if you have them available.

I squat a lot more then 245, but my legs are a lot smaller. What else do you do for them?

Keep up the good work!

Nice. Keep it up ya Jason Statham wannabe.


Hey man, you’ve definitely made progress. Doing great!

Personally, to get your squat up, I’d cut some of the cardio and work on the squats twice a week. Because dude, as you already know, your squat is outrageously unproportional to your other lifts. You shouldn’t be able to bench more than you squat.

Your overall thickness has improved since your last pics.

And…

your poses look much, MUCH better!

And IMHO, I think Jason would be proud of you. Anonym don’t know shit!

Oh yes, and for crying out loud Rob, please lose the avatar…

makes me cringe everytime I look at it.

you need to work on your traps, back and delts the most.

First thing I noticed was that on your prog you don’t mention doing shoulders, so I was wondering if you do any overhead pressing?

Seeing as you do pull ups with added weight, I feel you should prob be doing some kind of overhead pressing somewhere to balance things up, unless there is a specific reason that I dont know about??

Bigger shoulders will also help your quest to look wider.

Although you have issues with your squat I think your legs look pretty solid, I’ve certainly seen alot worse posted here lately!

Like someone above said, I would check out why you are struggling with squats and the lower back issue, before it becomes something more serious like an injury.

[quote]kinein wrote:
First things I noticed.

Shoulders are falling behind your arms -
From behind your traps and rhomboids are not very evident. Also do you do any barbell rows? Repping out 45s for 10 is good but do you ever do any heavier lower rep sets?

Like set by set increase 10lbs, Reps at 4-6? I think you’d benefit from that. Then switching to chins and continually adding weights 1-3? Sounds like you can do more. Hell looks like you can do more.

When you say your lower back hurts, are you injured or is it week? If it is weak you may want to consider addressing that issue so that you can keep your training going.

Such as technique driven supinated bb rows, romanians, good mornings and variations, back extensions. Low Pull Cable rows with V-grip.

Also if you feel your back acting weak but your still going to push through workouts that could strain your lower back, do you use a weightlifting belt. Sorry if some things seem elementary, just thought I’d toss all the first 30 seconds of criticism I could think of. Hope some of this helps. [/quote]

Thanks for all the advice and yes some of it is elementary but elementary is good. Sometimes you have to go back to basics. I’m honestly unsure if it’s injured or weak. I can do squats and deadlifts but my back tends to be sore near the lower spine. I try to use perfect form and I think I am. I think as you said I need to get my lower back stronger so yes I will focus more on deads on a back day. I do use a weightlifting belt.

I do rows but have been doing it with a straight bar. I’ll use a v grip next time and alternate. Thanks again for the criticism.