I just LOVED the videos! Its been long-time, no see Cal.
My t-spine is something I always have to think about. My posture has been terrible since childhood, and pulling my shoulders back only happens when I think hard about it.
On the other hand, I’m probably the quintessential form nazi on myself. If you are back on the deads, how about you take one deadlift training per week to practice lighter weights and try to build up form? Focus on one thing at a time until that one-thing feels natural enough to go onto to something else. If I could pick the first one for you, it would be not having your shoulders come over the bar. Keep your shoulders in line with the bar, and pull the bar back into your body.
I’ll try that and see how it works out. It does feel awkward to me to sit back, though - like I’m going to fall on my arse, so I don’t know how successful it’ll be - but I’ll give it a shot.
[quote]Cal Jones wrote:
I’ll try that and see how it works out. It does feel awkward to me to sit back, though - like I’m going to fall on my arse, so I don’t know how successful it’ll be - but I’ll give it a shot.[/quote]
Oh, I’ve totally gone flying backwards before when I used too light of a weight and overbalanced myself. Luckily I did NOT end up on my arse, but it could’ve happened. And so what? Entertainment for the weight room, free to all!
Gym today - took the camera again but forgot to check the battery and only managed to grab a couple of vids before it gave up. Word of warning: I’m sporting a rather attractive mince pie and chocolate tire, but you’re just going to have to deal with it because I took my shirt off to see what my spine was doing. It’ll be gone by Feb (well, that’s the plan, anyway).
Millies:
Bar x 10
25kg x 10
30kg x 10
35kg (77lbs) x 3
Quite a bit of arching going on there. I naturally have a lot of movement in my lumbar spine to compensate for the lack of movement in my t-spine.
37.5kg x 1
40kg x 1
I pretty much attack the bar here because I’m determined to get that fucker up.
Next: Chins: 4, 2, 2, 2, 1
Bit of a shite video as the angle is bad but you get the idea. Interesting to see I’m doing something funny with my right shoulder on reps 3 and 4. I didn’t even notice I did that. See, videos are quite educational.
Then I went for some deadlifts to see if I could troubleshoot.
60kg x 10
70kg x 6
80kg x 3
Plenty of roundbackin’ but I think it’s marginally better than the last video.
90kg x 1 (camera ran out of juice here).
Close grip pulldowns:
40kg x 10
50kg x 10
60kg x 6
Did a few other things such as hypers, then practised headstand (getting better at these now!) and handstand until my shoulders were too tired. Then it was time for Christmas grocery shopping (even though I’m going to my parents’, I’m cooking dinner, so I’m taking the food with me) which was rather hellish. Ah well.
Score on the videos. You’re looking awesome. Your back is tres ripped. DLs do look better to me.
And fuck on MP do we need to bring the bar down to our chest? I’m a cheating whore on those. I think maybe I bring the bar under my chin or maybe just down near my mouth… I’ll have to check.
Nice pressing I’m going to be chasing you on this (don’t worry - you are ahead!)
I’m trying to do some deadlift rehab, too. I certainly know what you mean about there being too many cues to remember all at once… Sometimes I get paralysis by analysis and can’t lift the damned bar at all…
Gym today was more of a functional workout, since I did my big lifts yesterday and my shoulders are fried from the handstand drills.
Took ma baby kettlebell (12kg).
4 x Superset:
3 Negative pull-ups
20 KB swings
3 x Superset:
20 hyperextensions
10 second bridge
3 x 12 bosu ball squat thingies.
OK I don’t know the name for these, and before you sneer at the bosu ball, it’s really just there as a cushion, sorta. Basically, stand with your back to the bosu ball, holding a medicine ball at arm’s length (I used the 3kg one). Squat down until your arse hits the ball, then lean back over it (medicine ball goes over head until it touches the floor behind), then sit back up and stand. So basically it’s a combo of squatting and sit-up, and I’m doing it because it helps with getting back upright after doing forward rolls and the like.
2 x 10 KB snatches (2 sets per arm).
On the tenth rep I hold the KB in a windmill for a nice stretch, about 10 seconds or thereabouts.
Scap retractions on the level row machine (I hate machines, but this one is good for scap work):
10 x 40kg
10 x 50kg
Headstand work, stretches.
And on that note, it’s time for me to say goodbye for a few days as I’ll be visiting the parents. Have a fabulous Christmas, everyone (or at least, a nice restful time away from work if you’re not celebrating).
YAY! Santa delivers - more vids of Cal! Damn you’re sexy.
I have the same issue when I do pullups, my left side starts compensating for the right when I start to get fatigued. It is interesting!
Great training as always! And a Merry Xmas to you too!! Enjoy the break and your time with the family. Here’s to 2011! May you’re subscription to the “Monthly Chocolate Club” be filled with lots of ooey, gooey sweetness!
That link was funny. Reminds me of all the weird texts my mom used to send me from her Droid haha
One time I just got jibberish, I was like “Are you on drugs?”
Those vids are my Xmas present
(curse you Maschy for saying it before me… how am I supposed to be original if you’re stealing my thoughts? ;D )
Christmas was two days of hunkering over a jigsaw (I never did quite finish it) interspersed with cooking and washing up. I am glad to be home.
Gym today. I noticed that, despite the three days away from the gym, my joints were stiff and sore. Then I remembered that I had been eating wheat - mince pies, Christmas cake and Christmas pudding all contain flour. Stupid stupid. Of course my joints hurt, duh. So I didn’t cane it today. Took the 12kg kettlebell again, so any KB exercise refers to that.
Millies:
Bar x 10
25kg x 10
30kg x 10
32.5kg x 6
35kg x 3
4 x Supserset:
Negative pull-ups x 3
KB swings x 20
Powercleans:
Bar x 10
2 x 30kg x 8
Haven’t done cleans for, hmm, well, must be two years or so. Thought they would be beneficial to my shoulders and posture. Forgot how bloody tiring they are.
KB snatches:
2 x 10 per arm with a 10 second windmill hold on the last rep of each set.
Lot of stretching. And some headstands. I am getting pretty decent at these now. I can always go up now - just a case of how long I can hold it there.
Didn’t do any handstand work as my wrists were sore.
I’m going to be chasing you on this (don’t worry - you are ahead!)