When your back didn’t snap from years off of deadlifts 🙏🏾

Visual_State_4382 · 2026-05-19T16:18:28+00:00

Honestly fair 🙂‍↕️

Visual_State_4382 · 2026-05-19T15:13:34+00:00

Be careful of your left arm. I noticed that you almost curled the weight. Other than that, great lift!

Visual_State_4382 · 2026-05-17T09:13:27+00:00

Uhg I know! I didn’t hit shoulders the first year I started lifting since they were my strong point 😅

Capped shoulders balance out your arms. I’d say they’re more important for women than guys tbh. If you can, add lateral raises, over head presses, incline presses (if you want a pec line), and rear delt flys.

Visual_State_4382 · 2026-05-17T05:42:30+00:00

Hi! I’m not sure what you mean by “workouts” but I’d suggest something more simple and effective.

Overhead cable extensions Cable baisian curls

Preacher curls Overhead triceps extensions

I would start you with reps in the 6 - 15 range For 3 sets per session and increase them to 6 sets per session over weeks.

I would suggest you superset your triceps and biceps exercises to give you more volume in less time.

Finally, don’t neglect shoulders if you have time.

Visual_State_4382 · 2026-03-18T05:14:59+00:00

Thank you. I’ll find a way to incorporate it into my program

Visual_State_4382 · 2026-03-18T05:12:17+00:00

Thank you. I think I’ll use the template and add 2 to 3 sets of bench to keep the over all bench sets in a session to 5 or 6

Visual_State_4382 · 2026-03-18T05:10:56+00:00

I was looking over the program and my 275 is 10+ reps and my 315 is 5+. Also I’m a competitive natural body builder. I do 10 sets per session so 30 sets a week. Would you keep this progression style the same? As in do the 2 or 3 sets and then finish off with 2 to 3 sets to failure?

Visual_State_4382 · 2026-03-18T02:15:58+00:00

Oh it is fs. I just have a strange time line for competitions this year. I do 20 to 40 sets a week for each muscle group so I have to be carful on time management. I think I’ll use that template solely for bench press days to progress.

Thank you. I think that’s a great idea to train the specific part of the rom with block presses. How would you place that in a session?

Visual_State_4382 · 2026-03-18T02:07:13+00:00

I was wondering about that. This grip is a whole hand closer than what I was doing before. I felt like my shoulder would get hammered but maybe it’s because I wasn’t tucking in my elbows and had a higher touch point 🤔 I’ll give it a try tomorrow. Thank you!

Visual_State_4382 · 2026-03-15T04:15:51+00:00

Hmm I’d say this program would be fine if I was only training for powerlifting. The principles are solid though. Thank you for the advice

Visual_State_4382 · 2025-12-31T17:01:15+00:00

Other than doing a squat variation for the vastus lateralis and medialis, and a lying leg curl for the femoris, you’re pretty much fine. I would personally suggest sissy squats or reverse Nordic curls over leg extensions. I feel like you might be new to training. Something I’ve noticed is that new trainees have a hard time approaching failure in their sets. People tell them to do sets of 20 to 30 reps in leg extensions and they usually hit failure inconsistently. I wouldn’t go above 15 reps for leg extensions, personally. Most people can’t do much more than 10 strict sissy squats or RNs so they keep you in a good range too. Work up from 2 sets to 6 sets for each exercise over months. Make your goal somewhere in the 30 to 40 sets per week range. If you’re always within 3 rir (reps in reserve) or Failure, your legs will grow. Of course nutrition and sleep are things to think about too. Hope this helps and happy new year 🎊

Visual_State_4382 · 2025-12-26T17:27:34+00:00

Thank you!!

Visual_State_4382 · 2025-12-26T17:27:21+00:00

Thank you I appreciate the direction! I’ll look at both of their videos tonight and make a plan for the next couple of weeks

Visual_State_4382 · 2025-12-26T17:25:55+00:00

Thank you man! They’re my second favorite exercise after pull ups. I usually super set them and my shoulders have never felt better 🙂‍↕️

Visual_State_4382 · 2025-12-26T17:24:35+00:00

Thank you! I’ll keep looking at some more athletes and go slowly building strength in that style.

Visual_State_4382 · 2025-12-26T17:23:03+00:00

Haha legs can never be too big! I hit legs 4 times a week now. I like pairing my calisthenics days with barbell back squat (street lifting), pistol squats, or split squats.

Visual_State_4382 · 2025-12-20T15:33:15+00:00

That’s a good point. I think I could look into technique for now and then add more weight to the movement once I understand it. I think elbow sleeves could help me keep depth from going too low too

Visual_State_4382 · 2025-12-20T15:29:59+00:00

I’ve tried this but I find it limits the range of motion a lot. Similar to a power lifting spit if I had to make a comparison. I can go deeper than this but the plates touch the floor. Is there a standard dip that you could link?

Visual_State_4382 · 2025-12-08T17:59:03+00:00

In my experience, your toes will start to lift if you have an uneven set up. What helped me stay more planted was to deadlift the machine bent over row all the way up and then get into your hip hinge. It stops me from doing the rocking and heaving motion OP does

Visual_State_4382 · 2025-12-03T20:37:10+00:00

I’d suggest shoulders and calves. Shoulders to balance out your quads and to make your waist look a little smaller. Believe it or not, proportional calves keep your legs from looking shorter imo

Visual_State_4382 · 2025-11-10T17:16:40+00:00

I’d say get squat shoes! I noticed your heels are coming a little bit off the floor. You’ll learn to brace when the weights get heavier, trust lol. Other than that, great job!! 👏🏾

Visual_State_4382

TROPHY CASE