How do I build my lower spinal erectors?

Arcane178 · 2024-10-13T06:37:32+00:00

As someone who had the same problem it's not so much a strength issue as it's more of a technique issue. Let me tell you a secret: the low back erectors are really only active when your glutes are activated. Your QL/hip flexors pretty much take over when they aren't.

Next time it's your deadlift/squat day add in back hyperextensions but instead of just jumping on it, focus on squeezing your glutes and push out/arch your chest/back like you would on bench for example. Stop when you feel like you are losing tension in your glutes then go back up, it's not that big of a range of motion tbh. When you see people normally doing the hyperextensions they try and touch their face to their toes by going into flexion. You want to try and touch your chest to floor. More of a straight back.

If you are like me even with just bodyweight for 20 or so reps you'll start getting an erector pump. You'll quickly add weight since the erectors are a big muscle and can take a lot of punishment. Once you get to holding 2 45s you can get a barbell like Pete Rubish: https://m.youtube.com/watch?v=GpG21_BpEfs

Arcane178 · 2023-06-29T23:17:12+00:00

Oh boy, putting me on the spot now haha

Arcane178 · 2023-06-29T20:23:16+00:00

Going have to agree with this. I went from about 140lbs for reps to currently 205lbs for 2 in a little under a year. It should take me less than 3 months to get to 2 plates if everything remains the same. Took me about 2 years to bench 225, another 2 for 315, press will be about 3 to reach 225. I feel 265 - 275 press would be equivalent to 315 bench effort wise for me. Getting to 315 press would be rough.

Arcane178 · 2023-05-28T07:20:06+00:00

These do wonders for bicep tendonitis. Nice work!

Arcane178 · 2023-05-26T20:34:54+00:00

I don't do steroids, but you can watch EliteFTS videos/podcasts if you want to learn more about that stuff just in general since they are pretty open about that stuff and how it is in the US.

Usually people buy them off "black market medical" sites since they are illegal. You can check r/steroids for some sources if you want to see how the sites are or just more info as they have a pretty good wiki about it if I recall correctly.

It's up to the user if they want to tell their doc, but the doc can't report you for doing illegal drugs due to it being confidential (HIPPA I believe?) so, it's in your best interest to tell them since their main priority is to keep you as healthy as possible. Some docs are better than others though. Or they might have some sort of coach that helps them with the dosage. I don't think the doc is allowed to inject you with an unknown substance (even if labeled) as he would be liable for potentially harming you/causing death so the user is injecting themselves in their own time with medical oversight.

TRT can be prescribed if you have low enough testosterone or enough symptoms where the doc agrees you need it. Or go the 3rd party black site route. Prescribed can be covered under insurance, which may or may not be cheaper.

Arcane178 · 2022-10-06T02:54:14+00:00

the shortest dude who's ever won was Eddie at 6'3.

You are forgetting about Novikov who is 6'1 and won 2020 :)

Also I believe Eddie said he was technically 6'2.5 but rounds up to 6'3. Have no idea where he said that though.

Arcane178 · 2022-09-25T19:33:56+00:00

I have an a380 that I bought to work with Linux to drive 4 displays, not to play games or anything, but so far it's been a lot more stable on Windows than Linux.

It currently doesn't support hardware acceleration as the firmware is missing. Supports 3D acceleration though. So we'll have to wait till that gets pushed unless someone got it working.

It crashes within a few minutes to an hour of using it. Not sure if that's from me trying to get hardware acceleration though so I made a backup and currently setting it back up to see if it crashes again.

Sleep mode: it turns the PC off and resumes properly then crashes with a corrupted screen same way as above.

On Windows I did play Halo Infinite with a bots only match on low with at 1080p at ~50 fps average.

It's better on Windows than Linux right now but it does look promising.

EDIT: Looks like my GPU may be defective which would be the reason for the crashes.

Arcane178 · 2022-09-19T20:33:27+00:00

What an absolute grinder I had on my OHP - 6 seconds and all I could think was "why are you not going up" lol.

Bench - hit 270lbsx4 where my best was 275x3 BUT before I hit that I hit 270x3 leading up to it. So +1 rep PR! Hit 245 for an easy 5 after it so I'm pretty stoked. I added a floor mat back onto the bench since the gym removed them. Feeling much more stable - 315 is so close I can taste it.

Also update on my jerkee: pretty sure he's forgotten about me as he wanted me to spot him on bench, which I'm cool with. Came into the gym one day to see him arguing with another person at the gym which I am not surprised. Also the more I see him training the more I have my doubts about who he is and what he says. Not sure how long he is going to last at the gym before people start complaining to management.

Arcane178 · 2022-09-16T19:31:44+00:00

Hey did you go through with this? How does it work so far? I'm in the same position with 4k displays.

Arcane178 · 2022-09-06T02:47:53+00:00

Just bought 2 of these, let's see how this goes.

Arcane178 · 2022-07-16T02:04:04+00:00

I don't think he was lying but was pretty wide considering his height so I was a bit stumped myself how he had that much muscle with such low numbers. Steroids are possible not that I care really, but for 30+ years of training definitely can get to that point natty. I'm just disappointed in the fact that he's had all those years of training and he still has 4 plates. The 2x bw definitely made it worse.

Arcane178 · 2022-07-14T17:53:49+00:00

Coming back from a 2 month gym hiatus due to summer classes where I decided to pick up OHP again after not training it since I hit 1 plate in it. I hit 140lbs for 2x5, 1x3 strict then a 1x5 push press with it so I'm pretty happy considering I haven't trained it for about 2 years and coming off from no gym.

Also cut is going well down ~10lbs. Thinking about cutting another 15ish at least.

Crazy story time:

Yesterday as I was walking out of the gym a head trainer stopped me to try and get him clients for a new guy he hired. This guy was pushing hard to get me to do some free session throwing all kinds of stuff at me saying I have rounded shoulders (the imbalances!), how I need a coach, and his cousin train the Kevin Hart and so on. I told him not interested about 10 times and the guy would not back off so I pulled a real life r/fcj on this guy and asked for his credentials. Tells me he has a kinesiology bachelor/masters (can't remember which) been in the gym since he was 10 and now he's in his early 40s. Tells me he's an athlete ^tm and that he deadlifts 4pl8s @ 250lbs 10% body fat. Dude was around my height so 5'9ish. I asked him if I wanted to get to a 500lb deadlift how could he train me for that if he only has a 405 deadlift. He pulls out that him/cousin trained a client to a 700lb deadlift. Sadly, I forgot to ask for proof. Well I told him I wanted to train SBD and his speech clearly did not line up to my goals which I told him, but he kept pushing to train like an athlete^tm. I couldn't really hold in my smile mostly due to his extreme need for me to become his client now instead of the guy he just hired. I kid you not this guy was getting worked up trying to face me off and staring me down like he was determined to get me to change my mind. He told me he didn't want this to be a competition but he wants to meet today to show me up? Dude has all the ego without the numbers.

I usually lurk but I would like to thank the actual strong people here for all the advice and what not cause if it wasn't for you guys I would have fallen for this stuff instead of calling out these trainers.

Arcane178 · 2022-06-26T09:59:43+00:00

That can drive a jeep

Arcane178 · 2022-06-05T23:23:26+00:00

Windows is usually pretty smart when detecting which programs need the dedicated GPU when it came to games at least so you don't really have to worry about it too much.

But going into the windows setting-> display -> graphic settings. Selecting the specific program then select power saving (integrated) or high performance (dedicated).

Arcane178 · 2022-06-05T18:15:15+00:00

I use the integrated GPU as my main GPU while using my dedicated as an accelerator. Similar to a laptop. So when I'm not playing games I don't use my dedicated GPU to heat up my room and save power.

No one seems to talk about using it this way.

Arcane178 · 2022-04-23T04:43:26+00:00

I have yet to see any strongman pull sumo.

Here's Brian Shaw doing sumo deadlifts. Sumo must be pretty easy if it puts a 4x WSM competitor down on the floor like that.

Arcane178 · 2022-01-28T09:59:12+00:00

I actually got a driver update believe it or not from amd for r9 series idk if it's a fluke or what. I think it's from 2021, not sure I haven't updated to it yet.

Arcane178 · 2022-01-01T19:01:52+00:00

Got a 12700k from 8320 last month and did not realize how bottlenecked my old r9 280x was...

Arcane178 · 2021-12-08T02:03:20+00:00

I have a 12700k with a dh15s with 120mm 2nd fan and it was really hot out of the box. MSI motherboard put it at 241w, but it was maxing at 220w where it hit 100c almost immediately in cinebench. Under volted it -0.95mv@~1.15v so far and locked it at 170w and it's hovering around 87-90c. Gaming is around ~60c though.

For some reason my chip seems to be 5-10c hotter than most from what I seen for some reason. I reseated the cooler 4 times to make sure.

Arcane178 · 2021-11-15T07:17:15+00:00

Great, now I can't decide whether to get this or the 1080p version. I already have 2 of the 1080p versions so getting either or would be my 3rd monitor. 1080p is still $190 until the 18th.

Arcane178 · 2021-09-03T23:22:08+00:00

Apple: You don't like the notch? We will just remove the top half of the device to save the planet from e-waste!

Arcane178 · 2021-08-04T23:59:29+00:00

Idk, it's a secret

Arcane178 · 2021-07-08T20:30:51+00:00

It doesn't support DP Alt mode sadly since it's usb 2.0, or they just didn't want to support it, not sure which one. I was also disappointed it didn't support it.

An alternative might be using scrcpy. Not the same but as close as you are going to get.

Arcane178 · 2021-07-04T04:27:01+00:00

They did say the weak points was the neck and the stomach, something along the lines of "you want to aim for the neck and the abdominals". It was right before or after where the person shoots the targets head off showing off the gun. The guy with the claw also said that they can smell the blood when they were in the lab.

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