Adarq.org

Next question:

I was going through those Total Daily Energy Expenditure calculators and articles and i think i was mistaken , AGAIN!!!     
I was using 2000Kcals as my daily expenditure base ( BMR + 100kcals ) but it seems that it is a serious underestimation.
My average day ( which includes 10-12 hrs of light activity , aka computer work, driving, doing housework etc ) TDEE seems to be more realistically at around 2400-2500 kcals.
I will use this as a base from now on , adding the extra activity as i did ( e.g. weights , bball etc ).
The most convenient TDEE calculator i found is on exrx , considers bf% and all activities : http://www.exrx.net/Calculators/CalRequire.html

Any objections?

that gives me a baseline of 3721, which seems really high.

new thread.

Good idea! 

http://www.adarq.org/nutrition-supplementation/exrx-calorie-requirement-calculator/

To me... it seems like when you hit the bottom of the lift you have a tendency to relax ... "mentally". Like you "give out" for just a split second and then reset your effort and start pulling up, especially the first few reps.

The other thing is your head position... I'd maintain a more "down-oriented" eye and head position instead of what you're doing now (basically trying to keep the spine, all the way up to the head, stationary). This also has the possibility of improving the hip drive.

Raptor : I don't relax at the bottom, i do reset at each rep but that's on the top. My reps still look a bit 'stiff' or 'mechanical', as i have to think each cue of this new form at each rep, movement looks and feels not natural and smooth at all. That will come over time, for now i am just trying to make sure i got it down right.
Lance : Right, I totally forgot the weight over heels cue. 
Thanks!

  Looks good vag, very nice!  How did they feel?

Quote from: LanceSTS on November 17, 2012, 01:02:47 pm

  Looks good vag, very nice!  How did they feel?

Thanks Lance!!!
They felt great: Very natural and smooth, torso staying upright without having to cue it, achieving full depth very easy. Loved them!
On the other hand, at the last 2 sets ( 60 and 70 kg ) bar felt uncomfortable to stabilize on chest/shoulders.

I think i will replace Friday's back squats with front squats and see how it goes. That way i do backsquats monday, RDL wednesday, front squats friday, all with the 3-set-progress scheme.
Are you ok with that change?

I think its a good idea, that will make progress continue longer and you wouldve eventually had to add another squat variation anyhow.  Front squats are always a great exercise to add for people who can do them pain free, keeps the squat "true".

I think its a good idea, that will make progress continue longer and you wouldve eventually had to add another squat variation anyhow.  Front squats are always a great exercise to add for people who can do them pain free, keeps the squat "true".

Thanks , keeping the change.

Did you feel your legs loaded? That's the holy grail. Am impressed to see you have such good form straight away. FS fits you like a glove.

I felt that legs load perfectly but i didn't do enough volume, this Friday that i am adding them in the 3-sets-progress routine will tell more.
I was impressed too, before getting the lifting shoes i was unable to do a single rep even with empty bar, no exaggeration.

Made my day!

Told you so:

Introducing... FRONT SQUATS!!! ( entropy must be going  )