[quote]soldog wrote:
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.[/quote]
Most definitely the primal grunting! 
That’s my understanding of DEADlifts too. You lift the weight from DEAD on the ground. Makes it harder, since you don’t get any stretch reflex action. Plus, you get to grunt even louder! (also increases the probability of skidmarks!)
I also wanted to note-
you are a big dude.
[quote]maraudermeat wrote:
sounds like someone (soldog) has been reading some of my stuff:)
[/quote]
I read and appreciate all your stuff MM. I can see it even if I’m still learning to execute it.
He’s another natural. You may be able to convert him to the dark side.
just watched your bench video. i tell you what, that doesn’t look bad at all. i see i’m not the only one that takes advantage of elevating his feet.
i’ll give you a few things to work on.
-first off set those pins in the safety rack so that they are just below chest level. i see you use the thumbless grip as well. if you were to drop the weight or get stuck, you could bring it down and put it on the pins. i dropped 455lbs on my chest and wished i had set the pins to save my ass. i’m still recovering from that stupidity.
-work on having the same bar path on all sets. i find that the most powerful bar path is one that comes low on the chest and then pressed back directly over the shoulders. if i was to watch you from the side the bar should move exactly the same on all reps.
-keep working on getting those feet further and further back. us bigger guys have a hard time getting the feet under us so we have to constantly work on it. strive to get your feet as close to your head as possible. a good tool to use is to get a piece of foam or roll up a towel and put it under your lower back. if using a towel, once you can arch over the rolled up towel, add another one to make it even bigger. just don’t us the towel as a crutch. don’t allow yourself to lay on it. try not to touch it as you bench.
-row that weight down to you. as you lift the bar off think about trying to bench both ends together. even with the thumbless grip you can do this. this will naturally tuck the elbows and activate the lats. the lats should be flexed hard as you are bringing the bar down. this will place resistance on the bar and build tension to help you pop the bar off the chest.
you also mentioned that your shoulders were hurting after close grip presses. a safe close grip should still have the wrists and lower arms perpendicular to the bar. you don’t want the grip to be so narrow that your wrists and/or forearms are angled in when you bench. this puts extreme stress on the wrists, elbows and shoulders. my close grip is no closer than 12 inches between my hands. i force my elbows as close to my body and do my best to not let them flare.
overall, your bench is pretty solid. i’m impressed.
[quote]soldog wrote:
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.[/quote]
soldog - thanks! Getting my wife to video me was my best decision for making progress…okay, next to getting MM’s advice. But that would be difficult without the vids.
I did notice that my elbows were not vertical. I think Meat is right, the bar isn’t far enough back for me to get that. In the vids you can sometimes see me trying to push my elbows forward. I will work on it!
The knees are painfully evident to me. Besides the entire squat movement feeling alien, I am just weak as hades at it. I am not sure I am comfortable with my stance on top of that. I have been toying with variations. I WILL conquer this! It is just going to take perseverance rather than brute force.
Thank you for the observations!
As for my son, I am pretty sure it was my grunting. He is mildly autistic and doesn’t always handle all that noise very well. On a related note…the music was actually turned down, because my wife was in the room. Normally I play it loud enough to block out the world. So that I am only aware of the weights, my body and what energy I can pull from the music. Get the right song going and I can generate enough ire to push out and extra rep or take another 10# Hence the harder stuff.
[quote]skidmark wrote:
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. [/quote]
Agreed. The DLs after the rack pulls were pushing it. Oddly enough, my back feels better than it has since I started back.
Honestly, I don’t think the “4” is getting me so much as TRYING to get my rear low enough to do proper form. My lower back is definitely the strong spot for me. If I didn’t have to worry about legs, and my back exploding, I could probably get the 400# for reps.
The wife has authorized a couple more 45’s, though.
[quote]mathineer wrote:
Most definitely the primal grunting!
That’s my understanding of DEADlifts too. You lift the weight from DEAD on the ground. Makes it harder, since you don’t get any stretch reflex action. Plus, you get to grunt even louder! (also increases the probability of skidmarks!) :-)[/quote]
For better or worse, I am all about the grunting… So, if it means I get to grunt more, I will let the weight settle between reps next time. Thanks!
Question, though, when doing speed DLs, does it need to stop on those as well? I am not doing them, but will eventually.
[quote]skidmark wrote:
He’s another natural. You may be able to convert him to the dark side.[/quote]
Okay, I plead ignorance. I have seen “the dark side” referenced in multiple logs…MMs, SDs, Bunny’s…
What/where is “the dark side?”
[quote]LittleStrick wrote:
skidmark wrote:
He’s another natural. You may be able to convert him to the dark side.
Okay, I plead ignorance. I have seen “the dark side” referenced in multiple logs…MMs, SDs, Bunny’s…
What/where is “the dark side?”[/quote]
Meat, bunny, eco and I are going to make you gay.
Actually it refers to powerlifting. Lotta bodybuilders,exercisers, etc, but a good powerlifter is hard to get.
[quote]LittleStrick wrote:
mathineer wrote:
Most definitely the primal grunting!
That’s my understanding of DEADlifts too. You lift the weight from DEAD on the ground. Makes it harder, since you don’t get any stretch reflex action. Plus, you get to grunt even louder! (also increases the probability of skidmarks!)
For better or worse, I am all about the grunting… So, if it means I get to grunt more, I will let the weight settle between reps next time. Thanks!
Question, though, when doing speed DLs, does it need to stop on those as well? I am doing them, but will eventually.[/quote]
My guess (and it is a guess) is that each individual lift should be fast. The small pause to reset yourself doesn’t matter that much. Of course, you might get slightly less conditioning by resetting between each lift.
[quote]maraudermeat wrote:
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. [/quote]
MM- Thank You! I have already read both critiques twice and will commit them to memory. Looking back at the vids, I definitely see what you mean on the knees (squats), as soldog pointed out as well, and how close I am to stiff-legging the DLs. Also, that is exactly what I am doing…standing up, not pulling it back.
With the rack pulls, the next pin up puts the bar directly on the center of my patella. Is that where I should have it?
On the bench, this means that the bar path is not perfectly vertical, correct? More of a shallow arc from the sternum area to directly over the shoulders?
Thank you for pointing out the triceps! I knew that something wasn’t quite right but wasn’t sure where the weakest point was.
Speaking of pin presses, board presses and the like…do you do them as main exercises? Or as follow-up to bench?
Thank you again for all of the observations and advice. I will work on the lot of it.
[quote]maraudermeat wrote:
-row that weight down to you. as you lift the bar off think about trying to bench both ends together. even with the thumbless grip you can do this. this will naturally tuck the elbows and activate the lats. the lats should be flexed hard as you are bringing the bar down. this will place resistance on the bar and build tension to help you pop the bar off the chest.[/quote]
MM- Just to so I’m translating this correctly, are you saying ‘squeeze’ the bar together (ie shorten the bar) or ‘spread’ the bar?
[quote]skidmark wrote:
Meat, bunny, eco and I are going to make you gay.
Actually it refers to powerlifting. Lotta bodybuilders,exercisers, etc, but a good powerlifter is hard to get.[/quote]
lol…at least I would be in good company! Might piss the wife of, though.
I would love to do some powerlifting. I am afraid that it is going to take a slightly heavier…well, everything, though. That will come. My only concern with pursuing that is my back. I am still waiting to see the orthopedist.
[quote]maraudermeat wrote:
I also wanted to note-
you are a big dude. [/quote]
Sorry for all the reply posts. I am not adept at condensing replies to multiple folks.
Meat- Funny you should say that. I had mentioned to my wife, today, after watching the vids, that I am not small (overall stature). For some reason I perceive myself that way, though.
It is also a source of frustration. My dad, at his prime, was 6’0" and 245#. I have no idea what he squatted, but I saw him bench 445# and military 300#. My brother, as I already mentioned to you (for the rest of you. I thought Meat, in the 1st video I saw of him, was my brother. From a distance they look almost exactly alike. Well, okay, Meat is a bit more fit.), is 5’9" and got out of the Navy at 245#. He could bench 495# and leg press 1250# for sets of 10. Early in this log I noted my grandfather (Big Strick). This is what I grew up with. Unfortunately, my dad is not my biological father. So I didn’t get any of those genes. My biological father was 6’2" and about 180# and there was nothing remarkable about him physically. I spent all of my teens and to some degree still do, trying to match up to those who were genetically better suited for strength. I would dare say I spent more time working out, in my teens, than my dad and brother combined, during their teens. My So., Ju. and Sr. years I worked out 5 days a week. 5 hours a day, Mon., Wed. and Fri. - spread over morning, afternoon and evening. On Tue. and Thur. (Leg days) I did 3 hours - morning and afternoon. Yet, when I was 19, I was benching about 300# and my 15 year old brother was benching 375#.
It is doubly frustrating because I am back in the saddle and would give my left nut to have the building blocks of my brother to work with. I constantly encourage him to get back to it. He claims to be too busy. In all fairness, his wife, three kids and work do run him ragged. It just seems such a waste.
Please note, I am not complaining. We are who we are and we either run with it or piss away our lives wishing we were something/someone else. In this case, though, while not getting the same genes, I most definitely benefitted from the environment. I never would have pushed myself so hard otherwise.
The good news is, since I am working out again and getting great advice, while my brother isn’t, I’ll catch the little bugger
Sorry for the vent.
Edit: Just for clarity, when I said, “We are who we are and we either run with it or piss away our lives wishing we were something/someone else.”, I was referring to that which we are born with, not the inability to change ourselves through force of will, hard work and the Grace of God.
[quote]maraudermeat wrote:
just watched your bench video. i tell you what, that doesn’t look bad at all. i see i’m not the only one that takes advantage of elevating his feet.
[/quote]
I have to elevate. Besides the bench being too high, I am a hair over 6’1" but have an inseam of 30-31", depending on brand. I am all torso…
I suffer from the same thing: I see myself as a small guy, but I may not be as small as I think. I too have spent my life in the shadows of the genetically gifted. My father had 17-18" arms - and never touched a weight a day in his life. I didnt weigh 100lbs until I was 16 or so. I mentioned this in the gym today and my nephew said “now your the biggest guy on the team”. I just dont see myself that way. Sometimes self perception is way off. You are a big guy.
This can be the time in your life where you “come into your own” so to speak. Watching your vids. you have all the tools.
Does your son have Aspergers(sp)? My oldest does.
BTW yeah the bar should ark. That way you pull in your lats a bit more.
[quote]63Galaxie wrote:
I suffer from the same thing: I see myself as a small guy, but I may not be as small as I think. I too have spent my life in the shadows of the genetically gifted. My father had 17-18" arms - and never touched a weight a day in his life. I didnt weigh 100lbs until I was 16 or so. I mentioned this in the gym today and my nephew said “now your the biggest guy on the team”. I just dont see myself that way. Sometimes self perception is way off. You are a big guy.
This can be the time in your life where you “come into your own” so to speak. Watching your vids. you have all the tools.
Does your son have Aspergers(sp)? My oldest does.
BTW yeah the bar should ark. That way you pull in your lats a bit more.[/quote]
63G- I have been called, more times than I can remember, “big”, “stout” or what-have-you. Of course, as a football player, I always compared myself to my peers. As a 6’2" (lost an inch over the years) 235# lineman, I was small. I never compare myself to the “average” guy. And I can sympathize. My dad had 19" arms (but did workout). I have worked my rear off to hit the magic number, but still sit a hair beneath 18".
A 100# at 16?? Wow! My how you have grown! I weighed 220# at 16…but knew better than to mess with the smaller guys
Thank you sharing that. Where on the spectrum does he fall? Any history of it in the family? They say that genetics plays a big part of it.
They are not labeling him as Aspergers. He is intelligent, and picks things up quickly, but is speech delayed by about 2 - 2 1/2 years and, while aware of their presence, pretty much ignores humanity (I suspect that, while dangerous, that will lessen his stress in the long haul). In our house, though, he isn’t given the luxury to ignore us at length. If my wife and I are not forcing him to engage us, his little brother definitely is!
His stimming is not severe, unless really bored or there is too much going on. And, like his dear old dad, he zones out a bit (spends part of his time in his head, rather than the outside world). In fact, the psychologist who diagnosed him (mild autism), after going over family history, said that he is 98% sure that I am an undiagnosed Aspie (Aspergers…again, mild).
I spoke really early, was blessed with a good IQ (I do have my biological father to thank for that), but was so shy and socially horrified that I didn’t have my 1st “real”, sustained relationship until I had passed 20. I wanted one, was compelled, but the social aspects were cumbersome at best. Of course, I have since learned that, with women, “cumbersome” is the norm (God bless my wife. She is truly a Godsend.)
I was blessed, though I thought cursed, with a family of extreme extroverts. I wasn’t allowed to be shy…and, no, not in a bad way. My dad and grandfather were just the types that never met a stranger and loved to interact with folks. So, I learned to adapt. It is still difficult at times. Heck, even posting here the 1st time felt awkward.
Funny thing about my son…Just after turning 5, he decided that he wanted to play on the computer. He immediately got frustrated because he couldn’t make it do. He knew, from watching me, that he needed to use the mouse but didn’t know that a) he needed to move the mouse b) that the mouse moved the pointer and c) that the pointer had to be used to make the computer function.
I sat down with him, put my hand over his (despite his protests) and showed him what to do a couple of times. During the course of the week, my wife and I showed him how to use a desktop shortcut, navigate around (nickelodeon website) and helped him with a couple of games. Within a week, he had learned to go in the computer room, boot the computer, logon, launch the webpage, navigate to the games section, choose the game we wanted to play and play it. What was truly amazing was that he had figured out, and was playing very well, two new games by weeks end.
Now, he gets computer time everyday. The little rugrat even figured out that if he sneaks his Scooby-Doo movies into the computer room, he can play them on the computer.
For all the visions that people have concerning children that are not neuro-typical, I can honestly say that he is a joy. Yes, it can be frustrating at times. And, yes, we are fortunate in that he is “mild.” But I can’t imagine him any other way. And, honestly, I don’t want to. He is my “Bubby” (nickname, of course…started as Bubba).
Fortunately, he is mild enough that we are going to mainstream him next year (Kindergarten), with an aide, of course. They believe that he will, as he gets older, for all practical purposes fit into the “normal” world. He will just be a little quirky. Like me.
Arc good! Check. Thanks. And thanks for the vote of confidence.
This is one of those times that I am thankful for my Aspie tendencies. Autism often carries with it the ability of extreme focus. If tempered, that can be a great ally.
63G-
Also, for some reason I have this fixation with trying a 5x5 at 275# prior to my deload and max testing. Bench deload will be the 24th. That means I have 4 workouts prior to deload but 275# is 5 increments ahead (assuming that I get all my reps upto). So, I think I am going to make another 10# jump this week, and go for 260#. Assuming all reps are made, that will put me at 275# for the last full workout prior to deload.
The only thing making me worry that 2 10# jumps in a row are too much is how tight and fatigued my upper back is, after yesterday’s workout. Tomorrow is bench day.
I dont think it runs in the family, although, Dyslexia (or some form of it) does. Thats why I dont type long replies. Shoot, I was over 30 before I could read past say 6 grade. Thats why I say you dont know what YOU are capable of. Man if I can overcome, you certainly can, anything. That includes self perception.
My son is 25. He still has some trouble with others, but has managed to establish his own social group. Albeit its made up of people with similar problems.
Heck yeah I would make the 10# jump. That why I like the 5x5. If you dont get all 5 you still made gains.