Nice repping. Hope I get there someday…
SteelyD/skid - Thanks.
skid, I think you are already there, or right at it. Having read your log, though, I am suffering from a serious case of deadlift envy.
SD, as I mentioned on your log. Those shrugs are awesome…405#. If I go missing for a few days, it is likely because I was fool enough to try it.
I love shrugs.
It’s like every rep is “Whatevah!”… “Whatevah!”… “Whatevah!”.
The other thing I usually do (didn’t tonight) is 1-arm DB shrugs standing with one arm on a bench (in upright position). Heavier better. With the dbs, you can really get a good ROM.
Couple things.
- Speed looks good.
- That tells me your power is also good.
As far as your elbows are concerned, Im not sure. Because everybody benches different. I will tell you this, I used to bench like that. I dont anymore. I used to bench just below the nipples. Now I bring it down to my solarplexes(sp)(right where my rib cage comes together), elbows tucked and as they go up they naturally flare out.
Unsolicited advice. You might try to bring your feet just a tad froward. Just enough to be flat footed. Also a tad wider apart. This should give you a bit better leverage to push with.
[quote]SteelyD wrote:
The other thing I usually do (didn’t tonight) is 1-arm DB shrugs standing with one arm on a bench (in upright position). Heavier better. With the dbs, you can really get a good ROM.[/quote]
I am trying to envision this. Are you standing next to a bench, holding onto the posts (a post), to counter the weight in the other hand?
The real issue with my doing db anything is that mine only go up to 65#. I was shrugging those, before I got my free weights. I would do 2-arm shrugs, 15 reps, holding each rep at the top for 3-5 seconds. I slacked off after I started doing deads, as they are so new to me, and the weight, that they have been frying my traps. I need to start doing them, though.
Thanks, SD
[quote]63Galaxie wrote:
Couple things.
- Speed looks good.
- That tells me your power is also good.
As far as your elbows are concerned, Im not sure. Because everybody benches different. I will tell you this, I used to bench like that. I dont anymore. I used to bench just below the nipples. Now I bring it down to my solarplexes(sp)(right where my rib cage comes together), elbows tucked and as they go up they naturally flare out.
Unsolicited advice. You might try to bring your feet just a tad froward. Just enough to be flat footed. Also a tad wider apart. This should give you a bit better leverage to push with. [/quote]
Funny thing is, this is my natural bench speed. When I am actually doing the reps, it feels slow. Then, when I look at the vids, it looks anything but that. I am still not “exploding” up with the weight. I really need to work on that.
On the arm placement and where the bar hits me. I actually, in the middle of a couple of my sets, thought about tucking my elbows tighter in. What I noticed was that it caused my upper arm to canter (I think that is the word I want). My forearm was no longer vertical. My hands were further up towards my head than my elbows. If I drop my target on the chest (touch the weight lower down) it might solve this, but I fear that it will be too far down.
It is hard to tell from the angle of the video, but I am pretty sure that I am below the nipples already. When I do the lighter weights and pay attention, it seems to hit me in the sternum. Of course, I might be changing that under heavier strain. I will have my wife video from a better angle, next time…and actually mark, for me, where the bar is touching.
Perception sometimes lies…video doesn’t!
I was toying with foot placement. Meat had mentioned that he gets his feet so far back that he is on his toes. Of course, that is Meat. I will go a little shallower, next time, and test the difference. With that, I also felt that my legs were a bit too narrow. I will use a wider base next time.
The good news is, for most of my sets, my arch actually hurt. I was trying to tighten it and my back seems to think that I was at least partially successful. It was almost cramping. No, I am not overly flexible in the back.
Thank you for the input!
[quote]LittleStrick wrote:
SteelyD wrote:
The other thing I usually do (didn’t tonight) is 1-arm DB shrugs standing with one arm on a bench (in upright position). Heavier better. With the dbs, you can really get a good ROM.
I am trying to envision this. Are you standing next to a bench, holding onto the posts (a post), to counter the weight in the other hand?
The real issue with my doing db anything is that mine only go up to 65#. I was shrugging those, before I got my free weights. I would do 2-arm shrugs, 15 reps, holding each rep at the top for 3-5 seconds. I slacked off after I started doing deads, as they are so new to me, and the weight, that they have been frying my traps. I need to start doing them, though.
Thanks, SD[/quote]
Yes, standing next to a bench just for some stability-- like having your hand on someone’s shoulder.
I try to keep my shoulders square (vs leaning like an obliques exercise). I’m using upwards of 120-150 lb dbs for the shrugs, so the first set or so, I don’t need support, but by the last set, I get limited by ‘core fatigue’. I could use 2 db’s but I feel I get more out of using 1 with dbs.
The other added benefit is that I ‘suitcase deadlift’ the db’s off the ground so each set is like a 1-arm DL, shrug, set down.
Maybe I’ll vid those and post.
Nice benchin’ buddy!
If you want a full, truthful critique of your form, solicit MarauderMeat to take a look.
He is theee authority, and the best around, in my humble opinion.
Thanks, SteelyD. If I ever get some “real” dumbbells, I will give those a go. I am keeping my eye on Craigslist. A $ a pound gets a bit pricey otherwise.
[quote]bunny7568 wrote:
Nice benchin’ buddy!
If you want a full, truthful critique of your form, solicit MarauderMeat to take a look.
He is theee authority, and the best around, in my humble opinion.[/quote]
Bunny- thanks. It will get there. At this point I just want to get back to where I was (325#).
I hit meat up after my previous session and got some good advice. I know he gets pounded with requests for form checks, advice, etc… So I am trying not to add too much to that. I am going to play with my setup over the next couple of workouts THEN hit him up…
On a side note…I follow your log closely. The weights you’re moving are more than impressive and definitely caught my attention. Of course, the fact that you’re a cop did as well, since I used to be one.
Keep up the great work!
Trolling for advice again…
I noticed that several of the exercises being used, especially by the strength trainers, use some degree of momentum (i.e. power shrugs, push press, ballistic lat raises, etc…). Is this common? I ask because I have read to many bodybuilding articles over the years and they preach slow, controlled, momentumless movements. That makes sense for trying to completely fatigue the muscle. I am wondering, though, what the benefit is, of momentum assisted exercises, for strength training?
Is it simply because you can use heavier weights and force the body to adapt to that?
Does this type of training encourage explosiveness in lifts, that carries over to when the momentum is removed?
I ask because my sets normally don’t incorporate this. My laterals, bent over rows, shrugs (when I did them), OH press, etc… have always been very controlled and devoid of momentum, except in the final reps, when I didn’t have the gas to complete them without it. If there is a benefit to this explosiveness/momentum, albeit controlled, then I don’t want to miss out.
On the feet thing, I was pulling my feet under me to the point of being on my toes as well. For me I couldnt push very hard. Its also true I have some limitations in that area. So for you toes may work great. The width thing did help.
When you pull the bar down lower, it does change you wrists. They kinda tilt back a little more. Also my elbows ever so slightly do move. Nothing major. But my arms do kinda sorta ark at that point. I mean think about it I start at the bottom on my sternum and wind up over my head.
[quote]63Galaxie wrote:
On the feet thing, I was pulling my feet under me to the point of being on my toes as well. For me I couldnt push very hard. Its also true I have some limitations in that area. So for you toes may work great. The width thing did help.
When you pull the bar down lower, it does change you wrists. They kinda tilt back a little more. Also my elbows ever so slightly do move. Nothing major. But my arms do kinda sorta ark at that point. I mean think about it I start at the bottom on my sternum and wind up over my head. [/quote]
I will definitely give it a go with my feet a little further forward. I would be foolish not to try it. It may very well work better for me. The wider stance is a definite go.
I have already talked to my wife about changing the video angle and helping me mark where I am actually touching the bar. Again, if there is room to alter this, I will definitely try it. I can use all of the help I can get!
Oh yeah…I just ordered some Surge Recovery. I will let you know what I think of it.
Thanks
On the feet, I agree with Galaxie. I like mine flat on the floor (although as close under my body as I can get them). I have seen some pros press with their feet way under their body and just the balls of their feet on the ground. Whatever works for you.
Let me know how you like the Surge.
You both may be completely correct. I put them back so far due to meat’s advice and watching his vids. Of course, I may have overdone it. It would make sense that the more pad on the platform the more push. I will do that this next workout. I will be interested to see how/if it affects my arch. Believe it or not, at this point, that is about as much arch as I could force. Again, a liftoff would help hold it, but my back was aching after those sets.
My back gets pretty stiff, though. I have to get in the doorway, every morning, and do that twisty thing to “pop” it, so that the ache goes away…in the middle of my back. Forget the lower back. Sometimes I can get a “pop”/“shift” down there that eases the ache. Sometimes not… I am looking towards my Orthopedist visit with hope and mild trepidation.
Surge should be here Wednesday. Any opinion on mixing it with skim milk, instead of water?
Get a foam roller. It will help your back. BerryJ, and kmnc told me to get one and I havent felt this good in years.
As for the Surge I mix in milk.
Good grief I am spent. The last set of rackpulls completely drained me. After the last set of Deadlift, I just lay on the floor for about 5 minutes. I think the only part of me not aching is my chest. Good thing since Tuesday is bench day.
The workout…
Squats
Barx10x2
135x8x3
185x6x3
135x8
This vid is of my first set of 135#. PLEASE point out any form flaws that you see. Squats are EXTREMELY awkward for me and any advice to get me on the right path would be greatly appreciated.
Rackpulls
225x5
295x3
345x3
375x3
400x1
365x7
Deadlift - Didn’t have much left in the tank, but did a couple of sets anyway…Form was really suffering
300x5
315x4
Bent Over Rows
155x10
185x10
205x7
205x7
Superset
Seated Rows
160x15
Close Grip Pulldowns
160x10
Tank ran empty…
Again, any advice on form would be greatly appreciated. The squats are feeling better, except for the discomfort on the front of my hips. It is a difficult area to stretch. But…As the weight goes up, my torso goes forward. I think to get my rear out of the hole.
I am feeling good about the deadlifts, barring the form breaks. After the rackpulls, though, I was just too drained to hold it for the DLs. Given that I know I can pull 400# from below the knees, if I can get my legs to cooperate and get the d@mned bar off the floor, I think that goal is well within range.
[quote]LittleStrick wrote:
Good grief I am spent. The last set of rackpulls completely drained me. After the last set of Deadlift, I just lay on the floor for about 5 minutes. I think the only part of me not aching is my chest. Good thing since Tuesday is bench day.
The workout…
Squats
Barx10x2
135x8x3
185x6x3
135x8
This vid is of my first set of 135#. PLEASE point out any form flaws that you see. Squats are EXTREMELY awkward for me and any advice to get me on the right path would be greatly appreciated.
Rackpulls
225x5
295x3
345x3
375x3
400x1
365x7
Deadlift - Didn’t have much left in the tank, but did a couple of sets anyway…Form was really suffering
300x5
315x4
Bent Over Rows
155x10
185x10
205x7
205x7
Superset
Seated Rows
160x15
Close Grip Pulldowns
160x10
Tank ran empty…
Again, any advice on form would be greatly appreciated. The squats are feeling better, except for the discomfort on the front of my hips. It is a difficult area to stretch. But…As the weight goes up, my torso goes forward. I think to get my rear out of the hole.
I am feeling good about the deadlifts, barring the form breaks. After the rackpulls, though, I was just too drained to hold it for the DLs. Given that I know I can pull 400# from below the knees, if I can get my legs to cooperate and get the d@mned bar off the floor, I think that goal is well within range.[/quote]
nice work Strick!
just a couple of comments from my amateur eye:
try to force those elbows forward more so that they are vertically under the bar and get the feeling of bending the bar across your back.
Watch your knees, it looked like they were falling inward a bit. Like me, you need to continually for them out both descending and ascending.
Love your son covering his ears - was that from the music or your primal grunts?
On the deads, maybe try doing them as singles with no rest. That way you setup clean each time.
400x1 and then 365x7? Buy some more weights because you are seriously short of what you CAN do. That 4 in front must be psyching you out.
If I do rack pulls I don’t do full pulls, usually. It’s just too much.
sounds like someone (soldog) has been reading some of my stuff:)
he’s spot on with the squats. your form issues are the most common. you need to take a lower bar position so that you can get those elbows under the bar. most people place the bar high because that’s where it feels the most comfortable. unfortunately, being strong at the squat has nothing to do with comfort. at first the bar position is going to seem very uncomfortable. you will need to arch hard and keep the chest high and sit back some to keep the bar positioned. like soldog also said, your knees are rolling in a bit as the weight gets in front of you. force the knees out as if you are trying to spread the floor apart with your feet. this is a constant thing throughout the set. as you drive out of the hole you just do it harder.
on the rack pulls and deads you are doing more of a stiff legged dead. you are allowing your shoulders to get in front of the bar. this puts you in a mechanical disadvantage. all of your power and leverage comes from the hips. therefore on squats and deads, you want to keep the weight as close to the hips as possible.
when you set up, the shoulders should be directly over the bar. as you initiate the conventional dead you want to pull the weight back into your body. I always say that the deadlift is a pull not a standup. pulling the weight back will force you back onto your heels thus putting the stress on the hips and quads as you initiate the pull. the way you are pulling has you on your toes and the stress on your lower back. some say that you should drop the hips down when you start the lift. that really is bodytype dependent. the important thing is to keep you weight on your heels and pull the weight back to you.
one little trick that you can do is lift your toes up and keep them up as you complete the lift. this will force you to lift from your heels.
i break the deadlift down into two distinct parts- breaking the weight off the floor with the above described way and then part two- as the weight gets near the knees you force the hips forward and flex your ass. so it’s a pull and then a push. never a stand up.
the rack pulls you are doing should be basically just forcing the hips forward. i shouldn’t see you lean back at all. all i should see is your hips going forward really hard to lockout the lift.
i would suggest lightening up the deads and work on getting the form down and getting explosive with the hips. the rack pulls set at knee level are a good way to disect the lift and work on the lockout.
i like that a lot of you folks are videoing your lifts. it’s the best way to improve.