your hips didn’t rise AS fast as last time. you know what i’m going to say though… you are still picking the weight up instead of pulling it back into you and allowing your body to squat it up.
the most gleaming issue is that the collars aren’t facing straight up. everyone knows that to have the weight go up correctly the collars have to face up. that angled shit just throws everything off.
for the man that loves variations… i’m going to give these a try on my next dead cycle.
the keystone deadlift
[quote]maraudermeat wrote:
your hips didn’t rise AS fast as last time. you know what i’m going to say though… you are still picking the weight up instead of pulling it back into you and allowing your body to squat it up.
the most gleaming issue is that the collars aren’t facing straight up. everyone knows that to have the weight go up correctly the collars have to face up. that angled shit just throws everything off. [/quote]
Dang it! And I had the plates facing out, too! I probably robbed myself of a good 40 lbs from that alone!
I’ll work on that squatting-up stuff some more.
[quote]maraudermeat wrote:
for the man that loves variations… i’m going to give these a try on my next dead cycle.
the keystone deadlift
I think what makes this different from a high good morning is the requirement that you keep the bar touching the thighs. That necessitates a measure of control on the descent and turnaround, develops good static strength in the lumbars and definitely hits the hams (as stated in the videos). I will certainly give that one a try next cycle as assistance since it’ll carry over to my weak point around the knees and I can use the stretch-shortening response to get me out of the trouble spot at depth - meaning I can overload it.
2009-1-6
Box Squat
14" box
140x5
230x3
280x3
320x2
350x1
365x1,1,1 (PR +2 sets)
320x5 (PR +1 rep)
Dead Incline Press
140x5
160x5
180x5
200x3
215x4 (PR +1 rep)
220x3,3 (PR +5lbs or +1 rep)
Hepburn Cheat Rows
rows from the floor w/u 135x10,225x4
255x3
290 3x3 (PR +5lbs)
Pendlay Rows
230x5,6
Overhead press
145x11 (missed 12th 2/3rds of the way up)
Step-Ups (13" box)
Right only
145,165,185,205x8
Both
225x6
Close grip Floor Press
185x10+6 (rp), 9
Ab wheel (From knees)
20,15,14
Miniband Pullaparts (Bottom to top and back)
15x3 sets
Went a little crazy tonight
Really pleased with box squats. Top weight was only 5 lbs below last time and got it for 3 solid singles.
Incline is coming up too. I may have raised my max to 240, according to the 1RM calculator I use.
Little extra volume for the right hip there. It’s coming along and getting stronger, which will further improve my squat and dead.
That’s a lotta good work tonight. Just curious, why box squats? I was under the (perhaps mis)impression that box squats were more for the geared lifter.
[quote]jjackkrash wrote:
That’s a lotta good work tonight. Just curious, why box squats? I was under the (perhaps mis)impression that box squats were more for the geared lifter. [/quote]
Thanks Jack.
I’m using the box as a pause spot more than a sitting platform. I don’t take a wide stance, I just squat normally (breaking a little at the knees), touch the box and hold there for a second. Well…less than a second according to the video, but it FEELS like a pause.
Does that count?
Ah, so you are using it to take out the stretch reflex rather than grooving a sit-down/geared movement. Well done.
Wow, lot of work (and heavy work) there dude! Strong stuff!
WOW!! thats som damn good work Tony! Great PR, you had few more in you.
nice work Tony!
I think of the box squat as more of a power developer, I would pair those with some sets of broad jumps
and for whatever reason I can stay upright better.
I want to ask how is your recovery?
do you wake up beat up?
It’s a knife edge right now.
Some days I wake up feeling just fine, others I wake up like a truck ran over me the night before. I’ve been pushing the volume pretty hard over the last few weeks, but I seem to be adapting to it, somewhat. There are fewer truck days these days. Consistently getting a certain amount of calories is the major factor of whether its an ok day or a truck day. If I can get 3000+ calories in a day, I’ll be okay the next day. Too far below that and the joints and muscles tighten up and hurt.
[quote]DaCharmingAlbino wrote:
Some days I wake up feeling just fine, others I wake up like a truck ran over me the night before. I’ve been pushing the volume pretty hard over the last few weeks, but I seem to be adapting to it, somewhat.[/quote]
Let me know if you’d like to borrow my “Oldman 5/5/5/3/3/2/2/1/1/1” Template. It’s designed for guys that want low rep, high intensity, high volume lifting. It’s also known as the “Hitting the Third Turn Retaining Wall - Again” program by it’s most ardent fans. You won’t have to worry about changing weights that often, or those pesky deload weeks interferring with your gains. It’s a great program but I’m not using it right now.
Seriously though - That’s some great lifting.
[quote]DaCharmingAlbino wrote:
Went a little crazy tonight[/quote]
That was alot of weight moved in one session.
I like the idea of extra step-ups for the weak side…mine is my left and I have to do something about it.
Tony,
Strong work.
Thanks for posting the vid! I can see the benefit of those for sure.
Mark
[quote]Oldman Powers wrote:
[quote]DaCharmingAlbino wrote:
Some days I wake up feeling just fine, others I wake up like a truck ran over me the night before. I’ve been pushing the volume pretty hard over the last few weeks, but I seem to be adapting to it, somewhat.[/quote]
Let me know if you’d like to borrow my “Oldman 5/5/5/3/3/2/2/1/1/1” Template. It’s designed for guys that want low rep, high intensity, high volume lifting. It’s also known as the “Hitting the Third Turn Retaining Wall - Again” program by it’s most ardent fans. You won’t have to worry about changing weights that often, or those pesky deload weeks interferring with your gains. It’s a great program but I’m not using it right now.
Seriously though - That’s some great lifting.[/quote]
Heheh. I’m approaching that. I figured out my training for the next 5 weeks up to the meet and purposely programmed in taking the weekends off so I don’t crash and burn. I want a little extra work up to the comp deload so I can supercompensate during it and maybe pull a PR in competition for once.
Thanks J_willy, kimbakimba and SteelyD.
Those are some big pulls, form tweaking or not…
[quote]JoeGood wrote:
Those are some big pulls, form tweaking or not…[/quote]
Thanks Joe.
I’m aiming at 525 conventional from the floor for the meet coming up. More if I can get it. Pretty sure I’ve got a 500 sumo in me right now and conventional runs about 30-50 lbs more.
But the proof is in the doing.
2010-1-8
Overhead press
Barx15
100x5
120x3
140x3
160x3
180x3 (PR +1 rep)
185x2 (Match PR)
170x5
High Anderson Squat
140x5
230x3
300x3
360x1
Something went in my right side by the short ribs. Shut it down. Cant tell if it’s a pull or a tear.
Okay - nothing requiring back support, I guess.
Went to the gym
Leg Press
200x5
400x5
600x5
690x5
740x5,5
540x20 ( PR +30 lbs - should have gone with more weight on this)
T-bar row
1 plate x 5
2 plates x5
3 plates x5 (Now it’s starting to hurt)
4 plates x5 (damn!)
5 plates x 5,5 (If Doug Young can pull a DL WR with busted ribs, I can do some frickin’ rows with baby weight and a stitch in my side!)
Decline Skull Crushers
70x10
90 10x2 sets
90 9x 1 set
Fat man Diamond pushups
BW x bunches
BB Curls
115 5x2
Tough to bend over now that I’m cold as I write this. Well, we’ll see how this develops. DL’s may be out for Monday depending on how quick it heals. Good session today, regardless. Always nice to be able to train.