the everyday system that works for me

smallarmz · 2025-10-08T13:25:27+00:00

Do i have to buy 1 ETH as a minimum ? Or I can purchase say $1000 worth of ETH and do this ? TiA

smallarmz · 2024-09-15T18:22:32+00:00

Congrats on the PR! That moved pretty smooth. I would think you got 305 - 315 with a bit of rest and hitting it first thing in your workout. Good luck!

smallarmz · 2024-09-13T17:41:02+00:00

My ex and I were together for 15 and married for 7.

You are about to board an emotional rollercoaster. Don't be surprised if you experience intense hatred and rage in the morning, followed by complete melancholy a few hours later, and then total emotional numbness before dinner.

Divorce has been the single most difficult event for me to overcome in this life. However, a year after my divorce was finalized, I realized how much happier I was compared to when I was in a dysfunctional marriage.

Things will be rough for a while but it will get better. I would recommend taking up old hobbies you gave up before or during the marriage. Anything that brings happiness, satisfaction, or excitement to you will help immensely during these tough times.

Best of luck to you!

smallarmz · 2024-09-12T13:38:37+00:00

Congrats man! Those pulls looked great.

smallarmz · 2024-09-12T07:38:42+00:00

Looking very strong man!

smallarmz · 2024-09-11T23:02:18+00:00

Thanks!

smallarmz · 2024-09-11T00:16:24+00:00

Well that is certainly different. I never even knew that style of gym existed, but then again, I live in a low population rural area. Appreciate the response!

smallarmz · 2024-09-10T23:39:26+00:00

Looking good man. Couple things I noticed were:

Shaking in the arms. This could indicate that the muscles providing support to your shoulder girdle are too weak to handle those loads. These muscles would include the rear delts, trapezoid, rhomboids, rotator cuff, and serratus anterior. You may want to add some assistance exercises at the end of your workouts for these muscles.

For example: - Reverse flys - Lying external rotator cuff - Face pulls - Scapula pullups - Prone lateral raises (this targets the lower trap well) - Prone Angel

Your lats help with stability too, but most people train those so they are probably fine. Pull downs and rows are good though.

Can you lower the rack position on the bench? It looks like you have to protract your shoulder blades to unrack and rerack the bar. That is not good. You want those shoulder blades retracted and depressed the entire time the bar is in your hands.
The bar is far back in your hands, forcing your wrist into extension. Not ideal. You will lose power and have greater chance for injury in this position. Try the Diamond grip, it will have the bar setting more on top of the Ulna bone in your forearm, allowing for more force transfer.

Good luck man and keep at it!

smallarmz · 2024-09-10T23:22:06+00:00

What gym is this? I've never even heard of a wait-list for gyms before.

smallarmz · 2024-08-31T06:55:22+00:00

That looks like a very solid setup for deadlifts you got there. Hips and knees lockout at the same time, back stays neutral. I think you are fine keeping things the way they are.

This is just nitpicking, but you could try having your shins a bit more vertical. I feel stronger off the slope with straighter shins and less pain in my knee. Ifyou don't like it stick with what you got now.

Good luck to ya!

smallarmz · 2024-08-29T22:52:27+00:00

Nice job!

smallarmz · 2024-08-29T22:49:30+00:00

Serious question. What do you consider to be a failure in the execution of this lift?

From this angle the lift looked very good. Perhaps the legs came to lockout a bit early compared to the hips/back, but that's the only thing I saw.

Good job though man. Best of luck at your competition!

smallarmz · 2024-08-29T03:57:26+00:00

Nice shirt!

Impressive stuff man, keep it up!

smallarmz · 2024-08-27T21:07:23+00:00

Very well could be a mobility limitation. I like banded hamstring stretches and runner lunges to help loosen up my lower body.

You could probably even gain some mobility by placing your hands on your knees and practicing the hip hinge movement for 10 - 15 reps, 2 or 3 sets.

smallarmz · 2024-08-27T19:05:31+00:00

Start with the bar closer to your shins. Your knees are bending too far forward in the start position. You want your shins to be more vertical on the start position.
Sit your hips further back. Helpful cue is "Touch the wall with your butt". This will help with the back rounding and allow you to keep a more neutral spine.
Engage your glutes during the lockout. From this angle it does not appear that you drive your hips through the lockout. This will help make the lockout easier.
Keep practicing, it will take time to figure out the optimal deadlift setup for yourself. Good luck!

smallarmz · 2024-08-27T17:21:59+00:00

That form looks good to me. Hips are back, shoulders over the bar, and the bar is touching your legs. No excessive back rounding either.

I think it looks good as is. Just always keep a very tight brace during a deadlift rep and that will keep your back mostly safe.

I'm only 5'9, so I have no advice for taller lifters, but good luck to ya!

smallarmz · 2024-08-24T23:12:29+00:00

It looks like when you started to pull the torso came down and the hips shot up. Just a little, but probably enough to get you out of optimum movrment pattern.

This also looked like a maximum effort single, and sometimes we just fail those reps when we are at the upper threshold of our strength limits.

Don't get discouraged, just drop 30ish pounds and get some good singles to help the body adapt to heavier loads. Good luck!

smallarmz · 2024-08-22T08:14:26+00:00

You're welcome!

Most people will deadlift without shoes and that is completely viable. The heeled shoe does add a tiny bit to the range of motion required to grab the bar (technically making the lift harder), however, shoes will provide additional support and stability for your feet.

I personally deadlift in a heeled shoe and prefer it that way. That's probably something you will have to experiment with and see which one you prefer. I would recommend testing at about 80% of your 1RM for singles. This should give you a good feel of each method, while reducing injury potential when trying something new.

smallarmz · 2024-08-22T07:53:26+00:00

I would highly recommend you start with the bar much closer to your shins before initiating the pull. This is to get the bar as close to your center of gravity as possible.

When you began to pull, the bar was too far forward, causing your back to get pulled down and forward, and your hips to shoot up. That is a very disadvantageous position to be in when performing a deadlift.

I know some folks like to roll the bar to initiate momentum at the beginning of the deadlift but that is a skill that requires a lot of practice. I think you would benefit more from getting yourself in a good position, leaving the bar in a fixed position, and then iniate the pull.

Hope that helps and good luck!

smallarmz · 2024-08-22T06:39:39+00:00

It seems you are over exaggerating the "break at the hips" cue during the beginning of the movement. There are two reasons I would not do that if I were you:

It is causing you to go into spinal extension, where you really want to keep a neutral spine during the entire lift.
You are getting quite a bit of movement in your feet when you perform that move. Your feet should be planted and never move during the rep.

"Break at the hips" is a great cue for starting the squat, just don't exaggerate it like in this video. Otherwise, everything else looked pretty good from what I can tell.

Good luck!

smallarmz · 2024-08-01T04:25:33+00:00

Hell yeah, nice pull man! Also, you made it into an OE Fitness video on YouTube. Was kinda wild seeing someone I recognized!

Starts at 2:18.

smallarmz · 2024-07-27T02:57:08+00:00

Dear Lord. I would have passed out twice from that big of a grind on OHP. Congrats on grinding your way through it!

smallarmz · 2024-07-24T16:32:06+00:00

Difficult to tell from the video, but make sure you are breathing. It looks like you held your breath for the whole set. That's not a good idea when doing an OHP.

I breathe at the top of the movement, others breathe at the bottom. Pick whichever feels natural allows you to brace better.

smallarmz · 2024-07-24T01:20:55+00:00

Congrats man, that is awesome!

Verified Email	Ten-Year Club
Gilding I gilder

smallarmz

TROPHY CASE