705x1
[quote]Spock81 wrote:
[quote]2-SCOOPS wrote:
[quote]Spock81 wrote:
I have an interest in an article! Even though you have no idea who I am and had no idea I was even lurking your log on a daily basisā¦ [/quote]
haha thanks for lurking! you should comment more. nice pulling by the way, i think i have a couple ideas and may take a pic or vid tomorrow to illustrate my ideas, if that would be welcome?[/quote]
Iāll give that question a big HELL YES! Sounds awesome! [/quote]
well first off, my video was kind of a bust cuz my form pretty much sucked compared to last week but i got a screen shot of my position at the bottom which isnāt the best but itāll work. so i did several screen shots of your dead. after you get your grip on the bar, you need to drop your hips more and pull the bar back into your shins, in your first screen shot you can see how forward your shoulders are compared to the bar and you back is relatively flat, compare to my screen shot. my shoulders are behind or above the bar, my hips are down and my back position. tighten your lats and glutes at the bottom. you should almost feel like you are going to fall backwards. initiate your pull by throwing your head back and pull back and up, think like pulling back at a 45 degree angle as illustrated by the arrow in the bottom screen shot. you are pulling straight up as illustrated by the arrows, try to pull back and as soon as the bar gets around your knees push your hips through, again illustrated in screen shot. try to do some more glute work, middle back work and ab strength work. for the most part i think this was all pointed out in your thread but i think this makes it more clear. also, i would try to do some higher rack pulls(knee height or just above), this makes it much easier to get in a good position to start and makes it easy to concentrate on pushing your hips through and pulling back, not pulling straight up.
3-10-12 stuff
some benching with bar, fat bar floor press up to 160x20x2. some cable flye work, grenade face pulls, 25lb db curls lol. just did warmup stuff to get blood moving, mostly stretching and what not that i didnāt get done yesterday.
[quote]2-SCOOPS wrote:
[quote]Spock81 wrote:
[quote]2-SCOOPS wrote:
[quote]Spock81 wrote:
I have an interest in an article! Even though you have no idea who I am and had no idea I was even lurking your log on a daily basisā¦ [/quote]
haha thanks for lurking! you should comment more. nice pulling by the way, i think i have a couple ideas and may take a pic or vid tomorrow to illustrate my ideas, if that would be welcome?[/quote]
Iāll give that question a big HELL YES! Sounds awesome! [/quote]
well first off, my video was kind of a bust cuz my form pretty much sucked compared to last week but i got a screen shot of my position at the bottom which isnāt the best but itāll work. so i did several screen shots of your dead. after you get your grip on the bar, you need to drop your hips more and pull the bar back into your shins, in your first screen shot you can see how forward your shoulders are compared to the bar and you back is relatively flat, compare to my screen shot. my shoulders are behind or above the bar, my hips are down and my back position. tighten your lats and glutes at the bottom. you should almost feel like you are going to fall backwards. initiate your pull by throwing your head back and pull back and up, think like pulling back at a 45 degree angle as illustrated by the arrow in the bottom screen shot. you are pulling straight up as illustrated by the arrows, try to pull back and as soon as the bar gets around your knees push your hips through, again illustrated in screen shot. try to do some more glute work, middle back work and ab strength work. for the most part i think this was all pointed out in your thread but i think this makes it more clear. also, i would try to do some higher rack pulls(knee height or just above), this makes it much easier to get in a good position to start and makes it easy to concentrate on pushing your hips through and pulling back, not pulling straight up.
[/quote]
Wow, wow, wow! This is so extremely helpful. I really appreciate you taking the time to do all this for me.
I have been thinking about rack pulls for a while now and wondering if they would help me out.
I was going crazy with my upper back work thinking that was a huge issue for me, but then I realized my bent over row is the weakest thing on the face of the earth.
I mean, I can bench around 110lbs, but my bent over row is like 85lbs! I am wondering now if that is one of my weakest links, and my upper back isnāt so badā¦
For ab stuff I have been doing lots of ab wheel roll outs, cable crunches, and hanging leg raises. I donāt know if there is some better stuff I should be doing other than that?
I do glute activiation stuff, but not really any direct glute work. I guess my back/hyper extension thing often feels glutey, but I should probably figure out something else to do as wellā¦
Again thanks so much!
Dear Mr. 2 SCOOPS,
I think I am going to take a stab at sumo deadlifting to see if my from can be better that way.
Just keeping you updated.
Thank you and goodday.
[quote]Spock81 wrote:
Dear Mr. 2 SCOOPS,
I think I am going to take a stab at sumo deadlifting to see if my from can be better that way.
Just keeping you updated.
Thank you and goodday. [/quote]
haha i donāt know why but this really just cracked me up, maybe its the dear, maybe is the mr. maybe its ithe goodday, but i think its everything as a whole, not just the sum of its parts.
i think your sumo will go much better, based on your conventional vid i think your leverage will work out better, try to push your ass out and keep your mid and low back tight. i also found it helpful to really focus on trying to spread the floor and lock my knees rather than trying to strictly lift the weight.
spreading floor and locking knees immediately brings my hips through and keeps my upper body upright. make sure and warm your hips up very well and take your time warming up. i feel like i canāt do a good job trying to descrbe the knee thing so i may draw up a lil pick later or just watch jeremy freys last deadlift video on elitefts, you should be able to see what iām trying to describe.
oh yea, take some vid! i hope it goes well and keep me updated!
i hope you didnāt take me finding what you said funny, in a bad way. it just seemed cute.
Nope, did not take it in a bad way at all!
And I will keep you updated, fa sho.
I am actually really excited to try out sumo now! It will be such a nice change.
3-16-12 bench/dead
bench- warmup- bar, 95, 135
185x1
225x1
fat bar floor- bar/120lbs chains x3, 90/120 chains x3x3, x20
conventional dead- 225, 315, 315/120lbs chains x2, 365/120 x2x4
hex bar- 225x5, 315x10x2
curl bar seated cable row- 175x10, x15
āgrenadeā rop tri ext- 20lb x15x2 per arm
rev grip curlbar- 25lb/side x15
supp face pull- 80lb x20
i think that was it, did a few reps of 225 on bench with croms new super ram, just slightly different than the ram. felt nice to get in and do something, mainly speed/deload light stuff, donāt wanna get to tired for monday!
[quote]Spock81 wrote:
Nope, did not take it in a bad way at all!
And I will keep you updated, fa sho.
I am actually really excited to try out sumo now! It will be such a nice change. [/quote]
thatās good! i looked at your second vid, looks a lot better, i know its kind of demoralizing for it to be harder but in the long run your pulling will go much better. its very typical for you lifts to go down with a form change, donāt worry about what everyone is saying. itās fine for now, just pullā¦and try sumo!
Hiiiii:
I changed my mind again because I am manic and crazy so I decided to stick to conventional deadlifts. I just wanna get these suckers down pat!
I watched a bunch of elite FTS instructional videos last night, so that was fun.
I am also only going to do singles on my deadlifts because dave tate says so. All this repping is what probably got my form so wonky in the first place, Lol.
After my squats today I pulled 195 (no belty) and it was smooth and glutey/not so tough. I think I am on the right track.
K BYE
3-19-12 squat
squat bar, box-1, warmup- bar, 145, 255
325x1
415x1 added belt
505x1 boss briefs, 25lb bumper on box
595x1
685x1 jack suit
800x1 rev band
900x1 very loose straps up, newer metal wraps
955x2 loose straps, video and went very well
leg press full roms- 3 plates/side x15x2
straight bar gm- 135x10
face pulls, suppinated- 80lb x15x2
curl bar curls- just bar x20x2
squatting went pretty well, 955 moved very well, box height should be roughly the same as last time. decided to just go easy and get a double at 955 instead of going up to 1000.
lil kyle and jakerz had good days today, lil kyle hit his first 500lb raw squat and jakerz had a 15lb squat pr.
955x2 rev band
Squatās looking serious man
3-21-12 bench day
warmup- bar, 95, 135
185x1
225x1
275x1 1 board
320x3 1 board
340x3 1 board
360x3 1 board
395x3 ram, 1 board
405x3 ram, 1 board
315x10 ram
overhead tri ext- 100lb x12x4
face pulls, suppinated- 60lb x30
band no monies- x20, x30
band pull apart, suppinated- mini x30
rope attach āgranadeā tri pull down- 20lb x15/arm
did stretchin after. arms didnāt feel bad until i started benching. mobility work has really made straight bar squatting more bearable for my arms. benching went ok, still kinda sucks but oh well. my back was pretty fried after benching, squatting heavy really dominates my body.
So you think you lost a few inches in height after that set? Incomprehensibly heavyā¦ nice work.
3-23-12 deadlift
6" block pulls- 135, 225, 315
405x1
515x1
515/80lbs chains x3
515/100lbs x3
565/100 x3x2
super wide neutral grip seated row- 175x12, 200x12
curl bar seated row- 200x12
straight leg dead- 225x10
close grip bench(pinky on knurl)- 95x20
went with a wider sumo for my raw work, but much narrower than my suited work has been. went pretty well.
thanks guys, and i hang from a pullup bar after to stretch myself back out after squatting lol.
3-26-12 squat day
front squat, walk out- bar, 135, 225x a few
315x10x2 add belt
suspended safety bar gm/squat- bar, 170x3, 260x3, 350x3 added belt
leg press- all the romz- 5 plates/side x10, 6 plates x10, 7 plates x10
face pulls- 120lb x12x2 suppinated, 120lb x12 normal
reverse grip 21ās- barbell x 1 cycle
so thatās all, did some stretching, front squatting went ok, got in some good romz. did some axel c
3-28-12 bench day
warmup- bar, 95, 135
185x1
225x1
275x1
315x1
365x1 reverse band
405x1
495x1 sdp shirt, 3 board
585x1 2 board
605x1 1 board
405x10 ram, reverse band
close grip(2 fingers on smooth)- 95x20
db curl- 20lb x15/arm
band pull aparts- mini x30
thatās all, benching went well. nice to get some more rom in the shirt and get use to it a lil bit. forgot how much fun reverse band bench is. slightly dissapointed the weight wasnāt more but it was very easy and iāve got time to add weight.
3-31-12 deadlift
warmup- 135, 225
315x1 add 2.25" blocks
405x1
405/160lbs chains x1 add belt
495/160 x1 add boss briefs
545/160 x1
585/160 x1 add king sumo
625/160 x1
545/160 x3 boss
405/160 x8-10? just belt
cg bench(two finger on smooth)- bar, 95x20, 135x20x2
think that was all, tried to take vid of the 625/160 but batt died. that one ended up pretty heavy at top.