DopeItUp Member

I agree with Patrick but the thing that stood out to me was your deadlifts. Your bodily form looks good but the bar path is very odd. It goes back and then forward again (kinda a Z-shaped bar path). The forward motion at the end appears to be you getting your hips through (maybe a big exaggeratedly) but the backwards…

You must be a blast at parties.

There is a 0% chance you've ever had 5% BF and/or not had abs at 5%.

Hell, Walmart has half-decent ones that are only $69: http://www.walmart.com/ip/CAP-Barbell-2-Inch-Olympic-Weight-Bar-7-Ft/16541563

Olympic bars have 2" diameter collars, standard bars are 1".

Why in the world are you lifting the bar over your head to squat? That seems incredibly dangerous. Just use a squat rack, power rack or if you like living dangerously, some squat stands. You will be able to squat a whole lot more than you can lift over your head, very quickly.

Whelp.

Get your shoulder blades squeezed together under you on the bench and thus force your chest up. Try to have at least somewhat of an arch in your back if you can manage it. Both of these will help a ton.

It never gets easier, unless you're mailing in your workouts.

So if you don't have an injury or a medical reason to avoid back squats, have you considered just adjusting your grip width? At least, while you work on addresses the mobility issue? Some people with flexibility problems (commonly injury-related) squat with a grip width that is insanely wide. I'm talking, hands pressing on…

Great advice. You're just going too far down which is gonna really strain your lower back. Two things that might help aid you in limiting ROM to avoid injury: 1) Stop when you feel a stretch in your hamstrings (the backs of your legs). If you keep going down after your hamstrings have run out of stretchability (is that a…

Maybe something hamstring dominant like RDL/SLDLs and/or good mornings? I think RDLs tend to hit my hamstrings pretty hard. Or some kind of improvised glute/ham raise?

Sleep and food are your best bet.

Turkey or beef jerky. Lots of it. Lasts forever and is quite satiating. Quest bars are good too.

Bingo.

If it's just chest only (and you're happy with everything else), do more isolation movements for the chest. Depending on form, bench press isn't a magic pec exercise like a lot of people think it is. Having said that, if you're benching 50kg then you're probably just weak still. I'd just keep putting in the months and…

You can do whatever you want, but whey has shown to spike insulin immensely by itself so it's not something I would particularly worry about.

They seem to vary so no one can really tell you that, other than the manufacturer.

Not that I remember, but I've been using wraps forever (have carpal tunnel so any max effort has involved wraps since I started lifting basically). I can see it happening on bench (at least) though, because if you previously had your wrists being bent by the weight of the bar to some degree and the wrist wraps are now…

In comparison, what's your squat and deadlift up to? Just curious for a comparison.

It's pretty hard to hide your spine without getting fat. You don't have of musculature directly on top of the spine. Best bet is to develop lats and spinal erectors so lots of deadlifts (all variants), good mornings, hyperextensions, bent-over rows (any kind of row really).

Your squats are nice. Just be aware of your potential weaknesses and breakdowns and keep an eye on them. Eternal vigilance. That feeling of uncomfortableness is normal and expected. Total body tension in the big movements like squats, deadlifts, bench, OHP, etc is critical for power production and also for injury…

Your deadlift looks 1000x better than my squat.

What helps me is to breathe, THEN flex glutes, pushing hips forward just before descending. On video it looks like you're just standing up strong/tall right before the descent. Otherwise, my squats look much like your "before" video.

Squat looks great, depth looks good too. Nice work.

You're young, you may have a chance. Best thing you can do is incorporate a strength routine to maintain muscle mass and try to lose only fat (and not muscle). But with the amount you have to lose there's almost certainly going to be some issues there. All you can do is hope to minimize it or save up for cosmetic surgery…

Winging it is definitely the way to go.

Quitting lifting would be the LAST thing I'd do in your situation.

Bingo.

Nah. Using an arch on bench press is a common, safe way to move heavy weights. There's a reason why EVERY strong bencher on the planet uses one. The whole back injury angle is just a bunch of crap. You're hyperextending your back sure, but under minimal load (depending on amount of leg drive). A squat or a deadlift places…