That’s what some people claim, but there are also other exercises for the bottom end of the bench. Either way, it cant hurt and I’m seeing progress on my bench so something is right.
1 Like
Friday, March 16 - Light squat/deadlift day
Squat - Transformer bar in back squat position, vertical jump after each set
300x2x5 sets, 45 sec. rest
Deadlift
510x1 - This was good, for me at least. Technique looked identical to last week, which is a good sign. It only feels challenging to break the floor, its like I build up pressure until the bar starts moving and before I know it I’m standing there with the bar in my hands. As for starting position, I have been thinking about this and I don’t think that hip height is an issue at all, the problem is torso angle. I’m too close to horizontal because of short arms and long legs. Breaking the floor is the hardest part of a sumo deadlift, and as I mentioned I’m weaker with a wider stance. A closer stance like mine is supposedly a tradeoff for more drive off the floor in exchange for the rest of the pull being harder, but if I can get the bar moving without getting out of position then the lift is done.
https://www.youtube.com/watch?v=x82RQsFN_V8&feature=youtu.be
Volume work
415x3x4 sets, 90 sec. rest
Paused deadlift
395x5,5,4 - Last rep was a bit stiff legged and the next would have been worse so I cut it there. Overall my technique is consistent though.
Barbell row
335x9,8,8 - could have squeezed out another rep or two on each set but energy is low and it’s hardly worth it anyway.
Shrugs
445x28,26
Next week is a deload, intensity at about 90% of this week and volume at 50%. Peaking phase is next.
1 Like
Strong !
Might be a bit late to the OHP discussion but since you put a vid up of big Z, he once said in an interview he’d done 250kg OHP on a barbell for reps, but he is an absolute mutant.
Maybe that was without cleaning it first. I have never used a log, or any other neutral grip bar for that matter, perhaps that reduces how much you can press. Come to think of it, didn’t Vasily Alexeyev clean and press over 500?
Probably just press from a rack for big Z, too much power belly to get the barbell past. I’ve never used a log either but from what I know it is harder than a barbell lift from the sheer size of the implement.
Monday, March 19 - main bench day - deload
Bench Press
Paused: 330x1
T&G: 275x3x2 sets
Dead Bench
285x4 singles
Wide grip bench
265x5x2
Dumbbell flys w/ super mini band
30’sx9x2 sets
Chin Ups - neutral grip
bodyweight x5x3 sets
Don’t expect anything exciting this week.
re: Deadlift technique: @gaelic @FlatsFarmer @theonecamko @guineapig @khangles
I posted a form check video on Kabuki Movement Systems (I have a free one month membership) and Brandon Senn, the head coach, replied that my deadlift looks fine. In theory it is true that a more vertical torso position and lower hips (while being as close as possible to the bar) would be better, but so would longer arms and shorter femurs. There is nothing I can do to change my leverages, I just have to work with what I have got.
1 Like
If he didn’t see EMG data, how can he be sure?
2 Likes
Is that a bad joke? Or are you serious?
Bad Joke? I was laughing as I typed it. I thought it was pretty good.
5 Likes
Tuesday, March 20 - Main squat day
Squat w/ wraps
450x1x2 sets - I did two singles instead of a lighter set because I won’t be close to depth with 395 unless the wraps are loose, and that kind of defeats the purpose of technique work.
Squat w/ sleeves
335x3x2 sets - would have been 2x2 if not for the above change
Dead squat
325x4 singles
RDL w/ bands around waist
285+mini+super mini x6x2 sets
Dead bug - had enough of McGill curl ups, these are just as bad if you do the properly though
3 sets of a few reps - not going to really track this.
I hope you don’t rely only on the sole opinion of one coach. Is always better to know more opinions… I still think your technique can positively affect better flexibility of hips. However, use a position that suits you.
Hey Chris I reckon try some (I mean like a lot lol) of flexibility work. This way you can have the same hip height but more upright back too
I have been doing the tactical frog stretch regularly for some time, my sumo stance isn’t limited by flexibility but rather strength off the floor. If I go wider I’m weaker off the floor, and that is the hardest part of the lift as it is. Due to the length of my arms and legs I can’t have a more upright back without bringing my hips lower and the only way to do that without pushing my knees forward or having my shoulder behind the bar (which is not an effective way to pull sumo) would involve bringing my stance wider.
Exhibit A:
I am not by any means someone who can point out what is the right and what is the wrong way to do an exercise.
So take this for what it is.
I think you are a F***** strong dude, and you’ve earned your strength by some hard work. Respect man.
I think the way you pull is the way you have learned your body to pull. It’s the strongest version of you. This is the way your body is producing the most energy.
You have tried different stance and ways to pull and found that this exact way you pull is best for you.
I believe that especially with the DL everybody pulls slightly different and I don’t think there is a “best way” that everybody should pull.
If you think there could be a benefit in altering something, you can try to change a little bit here and there.
1 Like
Thursday, March 22 - Bench assistance day - deload
Close grip bench
295x3x2
Military press
205x3x2
Pushups - neutral grip on dumbbells
bw+mini bandX8X2
Floor pause tricep extensions
115x7x2
Hammer curl superset w/ band pull apart
55’s/light band X 8/8x2
I’m getting anxious to lift something heavy again. These deloads are pretty boring.
Derrington Wright:
“It’s possible your hips are a tad low”
Brandon Senn:
“A high hip position isn’t bad at all. In fact, higher hips are going to better for the majority of lifters. The only lifters who can pull from a low hip position are built to deadlift. If you aren’t built to deadlift you’ll risk squatting the weight up which will more than likely cause your hips to prematurely raise anyway.
I’m not saying you shouldn’t work on opening your hips more but, you don’t want a lower hip position just for the sake of not having them high.”
1 Like
This is a questionable sentence. Russian trainers would most likely have the opposite view… However, as I have already written to you, use a position that suits you. In the worst case, your back will be injured, my back not.