[quote]mrodock wrote:
I think I might know why you have that tendency to press toward your face right away in the ascent . . . your elbows are in front of your forearm. In other words, your upper arm is not perpendicular to the ground when the bar is on your chest. If you watch a good bencher from the side they will keep their upper arm perpendicular to the ground throughout the rep. I think you might be emphasizing the elbow tuck too much on the descent.
I know taping just about every deadlift session until I fixed my technique issues really helped a lot.[/quote]
I think I got what your saying. Do you think you can show me a video of what you mean?
[quote]mrodock wrote:
I think I might know why you have that tendency to press toward your face right away in the ascent . . . your elbows are in front of your forearm. In other words, your upper arm is not perpendicular to the ground when the bar is on your chest. If you watch a good bencher from the side they will keep their upper arm perpendicular to the ground throughout the rep. I think you might be emphasizing the elbow tuck too much on the descent.
I know taping just about every deadlift session until I fixed my technique issues really helped a lot.[/quote]
I think I got what your saying. Do you think you can show me a video of what you mean?[/quote]
Watch 6:45-7:30 in particular. You probably will want to touch higher on your chest for a USAPL meet and have less of an arc on the ascent as a result.
Thanks Mrodock, I think I can now fix the problem.
2-12-09
Had the state meet today. Came in 3rd from last, oh well, it was fun. Im ready to start focusing on spin or glide (havent decided which one yet). Im done with doing just stands. Came home and did a bench workout.
Floor press:
135x10
175x10
195x2x10
215x6
Lockouts: (5 inches from lockout)
300x3
395x3
405x3
415x1
This is the routine ill be starting next monday. I want to get more explosive for shotput, but I also really like doing oly lifts. Itll be a nice change of pace. Will do DL’s on wednesday and thatll probably be it for the week.
Also, gonna be looking into getting myself a pair of oly shoes.
Bench:
barx15
135x8
185x6
225x4
245x8- PR +2 reps
270x3- PR +2 reps
Spotter said I had 4, but he touched the bar so I dont wanna count it.
Floor press:
135x8
155x6
185x8
205x8
185x7
DB rows: 80x2x15- DB broke when I dropped it, so no extra set
Assisted PU’s: 2x12
(green band)
Overall good workout, im very hapy with the bench PR’s. The 225 set made me unsure if it was going to be a good workout, it felt heavy and the reps were slow. But the 245 reps came fast, I was suprised. Same thing with 270, I thought I had 1 or 2 in me, but I was able to knock out 3 (almost 4, but like I said before, spotter grabbed the bar.)
I wanted to do DL’s today, but I wasnt able to get into my school gym. I will start next week.
Would have done another set, but the neighbors started complaining about the noise. But I dont really care. This was my first deadlift session in a few months, so im happy I was able to do this much. The elevated deads were really fun, I will definitly try and use them more often.
School is crazy right now, so ive been trying to work out as often as possible. Winter track is done, but indoor starts up in april.
Didnt do power cleans because I like using bumper plates, and I dont have those at my house,
This is the routine ill be starting next monday. I want to get more explosive for shotput, but I also really like doing oly lifts. Itll be a nice change of pace. Will do DL’s on wednesday and thatll probably be it for the week.
Also, gonna be looking into getting myself a pair of oly shoes.[/quote]
if your solely lifting for shot i would put incline presses ahead of floor press, also dont forget back work, not to important for shot but in keeping injury free.
[quote]BlackLabel wrote:
Also, gonna be looking into getting myself a pair of oly shoes.[/quote]
Good luck with the Oly lifting. If you aren’t very flexible or have a lot of mobility you really need to start stretching. Oly shoes won’t solve all of this for you.
This is the shoe I got, it’s the same dimensions of Do-Wins, I believe, only 45-50 dollars cheaper.
This is the pair I would like to get, its just alot of money. Im trying to get rid of a shitty little weight set I have in my basement for 120$… if I can get what im asking I think ill get the dowins.
If not its not a big deal, I can get one of the pair’s alk posted. Thanks for the link!
if your solely lifting for shot i would put incline presses ahead of floor press, also dont forget back work, not to important for shot but in keeping injury free.[/quote]
Will do, I completley forgot to put back work in, thanks.
I think I will stick with the floorpress. I will be throwing 3x a week and doing inclines might beat up my shoulders to much.
[quote]BlackLabel wrote:
Also, gonna be looking into getting myself a pair of oly shoes.[/quote]
Good luck with the Oly lifting. If you aren’t very flexible or have a lot of mobility you really need to start stretching. Oly shoes won’t solve all of this for you.
This is the shoe I got, it’s the same dimensions of Do-Wins, I believe, only 45-50 dollars cheaper.
Also I believe the website Fortifide Iron is a good place to learn and have your lifts critiqued
Rollout[/quote]
I dont think im at the point where my mobility is a problem. I havent been stretching latley, so I should really start doing that. I squatted with 10 lb plates under my heels and really liked the feel of it. They felt much more natural, so im not sure if that means im in need of mobility work?
Thanks for the link, im pretty sure bignate has the same shoes. How do you like them?
I am starting to like them a lot. I still need a lot of hip work and ankle work in order to truly Oly squat but these allow me to squat until I can get there
Squats:
135x10
185x5
225x2x5
245x3
I put 10 lb plates under my heels for these today.
It felt good repping 295, I was really happy. I kinda gave up on squats to be honest, I was feeling really weak and didnt feel like doing them after my already hour long workout. I think ill do some friday.
Squats:
135x10
185x5
225x2x5
245x3
I put 10 lb plates under my heels for these today.
It felt good repping 295, I was really happy. I kinda gave up on squats to be honest, I was feeling really weak and didnt feel like doing them after my already hour long workout. I think ill do some friday.
[/quote]
Awesome benching man, way to go!!! Going to forgo the 300 goal altogether and hit 315?
I know I have 300 in me, without a doubt. But im not sure about 315, that might take a few more months. Im thinking of maxing right before track starts which is the beggining of april. I might be good for 310, but again, 315 is pushing it.
Damn, I really need to get back into squatting. Its nearly impossible to do them regularly in the inseason. I also want to bring up my core strength, alot. Ive been saying it for almost a year and it hasnt gotten any better. Im gonna stick to doing only 1 or 2 sets with my belt. I also should add, that it was a very stupid decision to just throw on a belt and wraps and try to go heavy. I found that the belt was way to low on my hips, and that the wraps were to tight. This could have been avoided if I had just did 1 set to warm myself up.
Front pin squats were insane, I was so tired and out of breath from just one set of 135. I think these might even be a main movement in the near future.
squats are so hard to keep up with in the inseason man! Especially when youre track coaches make you run even 1/2 as much as real runners lol it still just fucks up your hips and shit. Im tryin my best to get that shit up before the next season starts. You could try doing abs before you warm up and stretch that way by the time you stretch and shit you shouldnt still be that fatigued from them. Just a thought
[quote]bignate wrote:
squats are so hard to keep up with in the inseason man! Especially when youre track coaches make you run even 1/2 as much as real runners lol it still just fucks up your hips and shit. Im tryin my best to get that shit up before the next season starts. You could try doing abs before you warm up and stretch that way by the time you stretch and shit you shouldnt still be that fatigued from them. Just a thought[/quote]
Yea I really hate it dude. The thing I hate the most about doing squats in season, especially indoor, is that theres a meet every damn week, so you obviousley cant do squats before that.
I will try doing some abs to warm up, that doesnt sound like a bad idea. What kind of ab work do you do? I was thinking decline sit-ups, planks and weighted situps.