[quote]soldog wrote:
Hey congrats on the PR LS! I suspect you had more in you had you jumped more instead of going directly to 320. The way that bar went up at 320 - I think you had 330. I’m going to have to work out my own setup in the rack now as well…
[/quote]
Yeah…that 325# keeps eluding me. Had I not had the issues at 305#, maybe.
That is a nice setup you acquired. It should really allow for some added variety and intensity to the workouts! I am looking forward to watching it!
sfp, SD - thanks. I think we are crossing over into new territory now. I don’t think “muscle memory” is going to help anymore. Time to really stick with a plan and see if I can keep it moving.
Unfortuantely, DB presses (OH, incline and decline), military, close grip bench, forward raises, upright rows and laterals all hurt like heck. The bench is uncomfortable, but not anything like those above. I am hopeful that laying off of those, except bench, and adding reverse flyes and face pulls, coupled with my dislocates and YTWL, will hasten the recovery.
Nice benching LS. That all time PR is well on its way… I’m jealous as hell!
great bench!! but i don’t have to tell you that going for 325 wasn’t a wise move. you don’t want to fail on these full ROM movements. it takes a very long time to recover and can lead to injury.
tonight i squatted 615. it was easy and i could have moved up. but i have a plan and i’m sticking to the plan. the plan keeps me healthy and progressing.
i’ve been there. you just want to keep going and going but you have to be methodical and stick to small jumps.
Great job on the 320# bench!
[quote]maraudermeat wrote:
great bench!! but i don’t have to tell you that going for 325 wasn’t a wise move. you don’t want to fail on these full ROM movements. it takes a very long time to recover and can lead to injury.
tonight i squatted 615. it was easy and i could have moved up. but i have a plan and i’m sticking to the plan. the plan keeps me healthy and progressing.
i’ve been there. you just want to keep going and going but you have to be methodical and stick to small jumps.
[/quote]
No, it wasn’t…especially with a tweaky shoulder. 325# has burned a hole in my head. It has become an obsession, which is a bad thing.
Having gotten back to where I was, though, it isn’t so important anymore (for now). I do have a new plan and it should carry me through until sometime in August (in theory). Hopefully it will give my shoulder time to recover but keep me inching forward.
Thanks for checking it out! Form feels better than when I started. Not perfect by any stretch, but better. The one frustrating thing is, looking at the videos, it doesn’t seem like I have much of an arch, but I am squeezing it tight, up on my traps/shoulders and pushing into it. Of course, on that video, I wasn’t fully set before lift-off.
[quote]maraudermeat wrote:
great bench!! but i don’t have to tell you that going for 325 wasn’t a wise move. you don’t want to fail on these full ROM movements. it takes a very long time to recover and can lead to injury.
tonight i squatted 615. it was easy and i could have moved up. but i have a plan and i’m sticking to the plan. the plan keeps me healthy and progressing.
i’ve been there. you just want to keep going and going but you have to be methodical and stick to small jumps.
[/quote]
Stupid double posts
[quote]mathineer wrote:
Great job on the 320# bench! [/quote]
Thanks mathineer… Enjoy your camping tomorrow night…
Patience grasshopper. Hard to hold back some times. Great benching.
[quote]ecogenx wrote:
Patience grasshopper. Hard to hold back some times. Great benching.[/quote]
Patience…patience…I think that I have heard of that… Oh yeah! It’s that thing my wife says I don’t have. Guess I need to find some, huh?
Maybe a 32oz Lynchburg Lemonade will help…
That mellow music playin took off 10#. If you’d had some good zydeco playin you could’ve gone 30# more, did a back flip off the bench, downed a bottle of JD, and had wild sex for 6 straight hours, an come back and finished your workout. Just kidding, sort of, great bench. Your progress is great.
[quote]hel320 wrote:
That mellow music playin took off 10#. If you’d had some good zydecko playin you could’ve gone 30# more, did a back flip off the bench, downed a bottle of JD, and had wild sex for 6 straight hours, an come back and finished your workout. Just kidding, sort of, great bench. Your progress is great.[/quote]
Zydecko you say? Hmmmm…I think I might have to check into that. Can’t say I have ever heard of it. My wife says she has. If it can do all that, it can’t be bad…right?
Well, I didn’t get the Lynchburg Lemonade. Stomach wasn’t quite right by evening. I did have a Sam Adams last night, though. I don’t drink often (especially if you call one beer drinking), but I really appreciate a good brew.
Squats and rack pulls today. I am going to go mow some grass first, though. Just to make sure that my lower body is awake this time.
Legs/Back-
Squating felt a bit stronger today. Rack pulls felt harder. I think the extra set of squats added to it. I had planned on doing one more set of squats at 315#, but started feeling a sharp…something…across my left knee cap on the 4th set over 300# and made it my last.
On the rack pulls, I hit a wall, full bore, on that set at 435#. I finished the reps I had hoped for, but could not budge the bar on the next set…same weight.
Warmups = moved the front yard
lots of stretching
Squats (still hate them…just to a lesser degree)
bwx10x2
barx10
135x10
225x6
315x4
325x3
315x3
315x3
I still am not quite breaking parallel (to parallel or an inch up). I am okay with that for the time being, as I am mainly doing these to strengthen my legs for DLs, but will want them all the way down at some point.
Rack Pulls
315x5
385x5
435x5 - PR +2 Reps
435x0 - absolutely nothing left after the previous set.
385x10 - 1st rep almost didn’t go. After that one, though, the rest fell into place.
Face Pulls - did these sitting on the floor from the low pulley
100x12x3
Supersetted
Wide Grip Pulldowns
160x10x3
Seated Rows
160x10x3
For some reason this workout absolutely exhausted me. I lay on the floor between supersets and for 5 minutes after I finished. Of course, the fact that it was 85 degrees in the room didn’t help.
you’re putting too much lower back into that rack pull. from that height all i should see is the hips going into the bar. as you are initiating the lift, you can see your hips rise first. that then puts the weight in front of you and to continue the lift you have to lean back. all you should be doing from that height is forcing the hips forward into the bar really hard.
remember, a deadlift has two very specific parts- 1. pulling the bar back into you as you start the pull from the floor and then once it reaches the knees, you force the hips forward into the bar. at that rack pull height, you should be doing the latter and it should be pretty forceful and fast.
[quote]maraudermeat wrote:
you’re putting too much lower back into that rack pull. from that height all i should see is the hips going into the bar. as you are initiating the lift, you can see your hips rise first. that then puts the weight in front of you and to continue the lift you have to lean back. all you should be doing from that height is forcing the hips forward into the bar really hard.
remember, a deadlift has two very specific parts- 1. pulling the bar back into you as you start the pull from the floor and then once it reaches the knees, you force the hips forward into the bar. at that rack pull height, you should be doing the latter and it should be pretty forceful and fast. [/quote]
Thanks Meat. I think I will forever remember the pushing the hips from the thread on SteelyD’s log…lol. Let me ask this…should I have the bar at the top of my knees? Right now the top of the bar rests at the bottom edge of my knee caps. So, I have 2 inches or so of lift before I clear my knee. I can move the pins up one slot and it should rest at the top of my knees.
Thanks for taking the time to keep me on target!
[quote]hel320 wrote:
That mellow music playin took off 10#. If you’d had some good zydeco playin you could’ve gone 30# more, did a back flip off the bench, downed a bottle of JD, and had wild sex for 6 straight hours, an come back and finished your workout. Just kidding, sort of, great bench. Your progress is great.[/quote]
HEL…this just might be the pinnacle of your wild imagination showing it’s true self…nice !!
[quote]LittleStrick wrote:
maraudermeat wrote:
you’re putting too much lower back into that rack pull. from that height all i should see is the hips going into the bar. as you are initiating the lift, you can see your hips rise first. that then puts the weight in front of you and to continue the lift you have to lean back. all you should be doing from that height is forcing the hips forward into the bar really hard.
remember, a deadlift has two very specific parts- 1. pulling the bar back into you as you start the pull from the floor and then once it reaches the knees, you force the hips forward into the bar. at that rack pull height, you should be doing the latter and it should be pretty forceful and fast.
Thanks Meat. I think I will forever remember the pushing the hips from the thread on SteelyD’s log…lol. Let me ask this…should I have the bar at the top of my knees? Right now the top of the bar rests at the bottom edge of my knee caps. So, I have 2 inches or so of lift before I clear my knee. I can move the pins up one slot and it should rest at the top of my knees.
Thanks for taking the time to keep me on target!
[/quote]
no problem bro.
that’s a good height for top end work. anytime you go above the knee it just becomes an ego lift anyway. you need some substantial ROM to do any good, IMO.
F*ck the bar, LS!!! 
Great job, BTW.
[quote]mathineer wrote:
F*ck the bar, LS!!!
Great job, BTW.[/quote]
Yeah…it sounds like Meat wants me to consummate my relationship with the bar. Sure hope the wife doesn’t mind… I have assured her that there will be no penetration…just a lot of grinding.
Crap! you’re catching up to me. I better get on the ball with those rack pulls.
Nice job big fella.