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thank

Sure, what you needing advice for?

Deadlifts. I'm quite a tall and skinny guy being 189cm and 76kg and I'm wondering if you know any good guides / videos that would be optimal for my type of build. I have a decent form where I could do like 70kg but I want to get a better form. Someone at the gym have also said that I would be better off with sumo deadlift instead. Also how are you supposed to feel after you have been deadlifing hard? I feel it in my lower back for 1-2 days, its kind of a tiring feeling, but its not an uncomfortable feeling and I feel no problems sitting or getting up.

It all depends on your limb leverages. There are plenty of tall guys that pull conventional. In fact, typically taller guys will pull conventional because they have very long arms. So if you have longer arms, somewhat short femurs, conventional is fine. However if you're like me, and you have very long femurs, and relatively short arms, sumo is the way to go (I'm 183 cm, btw).

As far as how you feel afterwards, that sounds pretty normal. As long as you aren't experiencing discomfort in your spine, you should be fine.

Sorry I forgot to reply right away, but thanks for the advice mate

Hop on Candito's Linear program:

www.canditotraininghq.com/free-strength-programs/

As far as eating goes, you should be eating ~150-170 grams of protein a day, with a moderate amount of carbs and total calories. I personally have never been a fan of tracking calories (not that it doesn't work, because it does), I've always just focused on getting enough protein, and making progress in the gym. Especially as a beginner, you shouldn't have to worry about food too too much (unless you want to cut).

I did that yesterday. My legs feel like jelly today even though I didn't do any of the optional exercises. Only Squat and dead lifts.

That's fine. It could take some time for your body to adapt to the work load. Really make sure you're eating enough to keep up with recovery!

I haven't forgotten, I've just been busy

From the back of both lays and soda can I see that the calorie count adds up to

Soda 120
Lays. 106
Total. 226

226 calories I'm taking extra everyday for the last 4 days.

My squats aren't perfect, but they're pretty good - especially for being a taller athlete (I'm 6', and have some long-ass femurs). This is some rep work I did at 185 the other day, light weight, but it was at the end of the workout, and I was already super fatigued, so maintaining form was a challenge, but good for solidifying strength.

Step 1: Listen to Jonnie Burrito.
Step 2: Do mobility work, because you have to be limber to squat efficiently.
Step 3: Perfect form with light weight, record self to make sure it's good.
Step 4: Overload slowly (5-10lbs per week, with high rep sets).
Step 5: PopTart into the sunset with your new firm and joocy quads and glutes.

Alright, this helped. Poptart?

I don't see why you're confused

Whats a pop tart?

How have you never seen or heard of these?

..are you serious?

I am, American sweets i take it.

I thought pop tarts were international, but I guess not.

I probably would of heard of it but wouldnt knkw what it is, I live in australia, im sure its here, just not much of a strong presence.

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fuk of m8

gimme all your lovin'

who the fuk r u anywhey

i love u

Why? I'm not really worth it.

i love uuuu

but das ghey

uuuu

who r u anywhey, why you messin with my emotions

Jalousy to the max. We swedes are just better than anyone else and we know it.

We swedes have discovered over 100 ground elements in the periodick table, what has your thirdworld nation done for the world...? Probably nothing at all since i can LITTERALLY smell the jealousy from your butthurt hairy smelly (and probably nonwhite) anus.

We swedes are simply gods chosen people and just like the jews we are made fun of on the internet and i litterally believe that racism against pure blooded aryan swedes should be as illegal as making fun of darkskinned üntermentchen and das Judenshwein.

You sir, should litterally be gassed for making fun of the most purest aryans of them all, the Übermentch Schwedes.

As our own great aryan overlord, Adolf Hitler once said: ''The swedes are one wonderful people indeed, probably the purest aryans aswell unlike their dirty mongrel neighbours like Denmark and Finland, who are a mongoloid hungarian people anyway.''

This outright racism against swedes, who already are a persecuted group of people on the internet much like blacks and kikes should be forbidden. I demand that you delete your post imieadietly and i am litterally OFFENDED by those two pictures.

I have already flagged them both and reported you to the police and UN.

Your regards, The Swedish internet defence force.

I have a great deal of respect for what Sweden has been, but not for what it has become.

You wanna just hear my life story? Its all kinda connected, and I already typed it out to someone else I was talking to a couple days ago, so I can just copy paste it.

Sure, paste away.

Firstly, the men in my family have a history of clinical depression, so there's that.
Okay, from the beginning....My brother is almost 3 years older than I am, so my parents had some time to get used to him before I came along. He and I are different. Always have been. He was much more of a straight edge, smart, very obedient, straight up kid. Pretty easy to parent, I guess. I was not like that at all. In fact I was the opposite. Despite my parents best efforts, I still managed to be a **** up. My parents had a lot of issues as well, which resulted in a lot of not so nice things happening to me. Nothing super serious, but I was yelled at a lot, and the general feeling of "why aren't you as good as your brother" was what I grew up with. Not as smart, not as useful, not as handsome, just generally worse. I'm also naturally super emotional, so I developed quite some depression, and eating became one of my coping mechanisms, so I got fat. Emotional, untalented, ugly, fat. Once again, generally useless. I started cutting myself when I was about 13 -and not in the "uhg, I'm gonna listen to Greenday and slit my wrists so people look at me" kinda way. I would cut myself because I thought I needed to be punished physically. I hated myself to the point that I felt the need to damage my body. I did it in places that people wouldn't see either, because I was ashamed of it. Things just got worse. At one point my father directly told me that I was the problem with our family. He said everything would be better if I wasn't around and I was the root of all the issues. That didn't feel too good.Just before I turned 15, I got into a dispute at home and ended up going into my room and cutting my leg wide open to the bone. I didn't mean to cut as deep as I did, but it happened. I had to go to the hospital, so my parents found out I was cutting myself. This was a huge wake up call for me, so I decided to find a way to lose weight, and I also picked up weight training. I was still an extremely emotional person, but I was trying to find ways to channel it. Lifting became my main outlet. I found that it was something I could put all my emotion into, and I did. I was driven by the utmost passion to become better, because I couldn't stand to stay where I was. Every time I would get depressed, I put it into the bar. Every time I got angry, I put it into the bar. There were many times I would go up to a weight crying, because I was that emotional. Over time, I started to get decent at lifting, and I realized I was good at it because I'm sick. I like the pain it puts me in. I like the stress on my body. If I never found lifting I'd probably be damaging myself in less productive ways, even now. Of course a lot of time has passed since all this started, and I'm not nearly as manic as I once was. I've matured a lot, and learned to control my emotions in a large capacity, however they're definitely still there. As I matured, lost weight, and got stronger, I made my first actual close friends. Having people to talk to and hang out with has done a lot to keep me level headed. But now they're all leaving for college...I haven't gotten super emotional with lifting for the past 6 or 7 months, but it seems like that's changing. As these important people in my life start to leave, I'm left to face myself again. The plan is to use it to get stronger, like I've done in the past, but having that kind of rage in the weight room can be dangerous. Not to mention, adrenaline spiking on a regular basis like that can do crazy **** to your mind. When you get your body used to producing a lot of adrenaline on a regular basis, it starts to bleed into the rest of your life. Something can happen and you just start shaking and tensing up because your body is expecting you to go try to pick up a few hundred pounds. It's a lot of stress. Right now, there aren't many things I care about more than getting stronger, but what it entails for me specifically is a bit frightening.

I can find a few parallels with that story, living in my brothers shadow, drifted towards self-hate and turned to activity to deal with it. Although my parents weren't in any way abusive and are great parents, my dad was an exceptional athlete, and so because my brother always was also an amazing athlete he spent a lot more time and money on him. I had a sense of not being good enough, though not as severe as yours. I also wasn't quite as emotional, but every time I was start to feel like **** or think I wasn't good enough I'd just do pushups or drills to get better and show that I COULD be an athlete and that I could be like my dad, although I never got that chance.

What made me really turn myself into an extremely successful and confident individual was balance. I learned that sports don't mean everything, and that while I wasn't known for my athletic ability I was respected by a lot of people for my mentality and personality of overcoming obstacles.

I'm not saying I know how to fix your situation and I'm not saying mine was in any way as bad as yours is. But you need to learn how to challenge yourself in other ways in life. The weight room is an amazing stress outlet and can be used to do awesome things with your body and mind, but ultimately it can be taken away. If you have to find self worth through how much you squat and bench press, you aren't a balanced individual. Like you said, you are an emotional person who likes to punish themselves, you're just lucky that you traded in cutting yourself for lifting instead of drugs or worse. All you are doing now is distracting yourself from a real underlying issue, I'm not saying I know how to help you, but just acknowledging a problem is a good step forward.

Find something else on top of lifting that you can find worth in yourself from, get a job, help people, volunteer, teach kids how to lift properly, anything that can help others or yourself.

I literally do everything you mentioned in the last portion of the post. I work part time, I help people both online and in person. I play music for my church, I teach people how to lift, and I help a lot of people who are going through emotional stuff similar to myself. Like I said in the first post, I've come a long way from where I was. I'm nowhere near as unstable. It's just still difficult wrestling with these demons. It's legitimately difficult for me to even look in the mirror a lot of the time, just because I feel like I could/should be so much better than I am. It can be tough, but I'm learning to deal with it, slowly but surely.

Good! Things should start getting better with time, you'll just have to learn to cope without your close friends. I'm going through that too, when I come back from basic, my super close knit group of friends I've had all through my life are going to be gone except one. It's just a part of life. And I'd stop referring to yourself as the "fat powerlifter", I know it's a joke, but it's still a subconscious way that your view yourself, and joking about it reinforces that, to be able to proudly look at yourself in the mirror you need to shift your entire perception, your whole mentality. You have the ability to be lean, mean, strong as hell, and do anything you set your mind to, I sure believe in you.

I didn't forget, I've just been super busy/tired.

I'm not in any hurry man.

Long story, going to bed soon, but I'll fill you in tomorrow.

Alright.

What's up

Just inboxed you.

My feet are already really wide. And I was just focusing on stopping the momentum, not really sitting there for a second. But I'll try to pause a little longer.

Depth needs serious work and the pause should be longer.

As far as depth work is concerned, I think you should probably take a slightly wider stance, and really focus on pushing your knees out, and dropping your ass back and down. Plus you just need to do some stretches. Once you get to the point where you can perform the full squat, the pause squats are their own mobility work, so you won't have to worry about it after that.

I replied to the wrong comment.