There is weirdness in the length of my last post.
*edit fixed it, that was weird the symbol @ made my post wider.
running in the rain sounds pretty hardcore to me. interesting that the 3rd or 4th seems the best for you. that is what i find about my squat sets. with respect to maximum neurological potentiation (or something) and minimum fatigue.
I must admit I’ve never tried timing my sprints - I just run as fast as I can.
Are you using a stop watch?
Cal- Yes I use a stop watch but half the time I screw up the timing. lol
Alexus- Yeah I figure it’s like that, it’s funny but I usually have my best days when I start out warming up feeling like it’s just not going to happen and then 3rd or 4th sprint woo hoo.
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I suck at keeping a log.
So last week I deloaded squat, deads, and millies. But I did do a 3rd week bench
75% 65lbs x 5
85% 75lbs x 4 (supposed to be 3 but I got carried away lol)
95% 85lbs x 4
On the last set (85lbs) I felt like I could have squeezed out one more but had no spotter so I didn’t chance it. I think after the deload I will start doing this lift with a bench in the squat rack so I don’t worry about it.
Deads and Millie day (It sucked)
Deads
65% 100lbs x 5
75% 120lbs x 5
85% 135lbs x 5(no extra today 
the gym was so hot I was sweating before I even started lifting)
100lbs x 5
135lbs x 5
Millies
65% bar x 5
75% 55lbs x 5
85% 65lbs x 3(was supposed to be 5, did not improve over last time lifting this blah)
65lbs x 3 which I have already done blah lol you can see the grumpy on my face.
Although I feel grumpy about these lifts I felt the same about these lifts during the last week 1 but it wound up being awesome buy week 3. I think I may add push press as an accessory for shoulders, I used to use these to up my millie as I could put up more weight. Also one shoulder was hurting (not the muscle, the joint). Plus I usually lift in the evening but I did these in the morning, no more of that.
Also no sprints yet this week, I was going to this morning but the rain was ridicules and I was not in the mood maybe tomorrow.
Blah. Something more positive is needed like the first concert I ever went to without my parents 1988 INXS Kick tour in Calgary I was 15.
^someone correct me if Im wrong but the deads in your vids look more like romanian dead lifts because your ass is up really high. I need to post vids myself…also, in your millies, looks like your head is coming forward at the end of the lift. Maybe if you stay under the bar longer you will feel stronger? I dunno…just throwing it out there. Hopefully someone who knows what they’re talking about can come in and comment!
Is this your first time doing 5/3/1?
I don’t know about the MPs. I do know Bre’s a pretty awesome overhead presser so I’d listen to her. I ass high my dls too. We could start a club. Your back looks nice and neutral. So, that’s good. I wonder about your stance. I can’t exactly tell from the angle, but your stance looks kinda wide for conventional and kinda narrow for sumo. What’s your pleasure?
Also, have you tried sprinting barfoot in the wet grass. Damn that feels deliciously good. Rain is not an excuse to skip out on a run. You won’t melt. Sprints tomorrow!
[quote]ThePerfectDrug wrote:
^someone correct me if Im wrong but the deads in your vids look more like romanian dead lifts because your ass is up really high. I need to post vids myself…also, in your millies, looks like your head is coming forward at the end of the lift. Maybe if you stay under the bar longer you will feel stronger? I dunno…just throwing it out there. Hopefully someone who knows what they’re talking about can come in and comment!
Is this your first time doing 5/3/1?[/quote]
Not my first time for 5/3/1 been doing it since Feb.
I was higher than usual(for me) weird time, hot gym and trying to focus on sitting back on my heels more so possibly I had too many things to focus on and maybe I shouldn’t have done anything to change it from last time.
By staying under longer you mean at the top of the press? Not sure I understand, if I don’t move my head back at the start I’ll hit myself in the chin.
[quote]Nadia Comeandeat wrote:
I don’t know about the MPs. I do know Bre’s a pretty awesome overhead presser so I’d listen to her. I ass high my dls too. We could start a club. Your back looks nice and neutral. So, that’s good. I wonder about your stance. I can’t exactly tell from the angle, but your stance looks kinda wide for conventional and kinda narrow for sumo. What’s your pleasure?
Also, have you tried sprinting barfoot in the wet grass. Damn that feels deliciously good. Rain is not an excuse to skip out on a run. You won’t melt. Sprints tomorrow![/quote]
I have sprinted in the rain, in fact we I live in a rain forest, but usually it means half-assing it because I can’t see where I’m going just wasn’t in the mood for that today.
My stance isn’t sumo I just stand a little bit apart from standard(it is very similar to my squat stance).
I was taught that to find my most stable stance for squats, deads, etc was to jump up in the air and wherever your feet land is the most stable.
Never tried barefoot sprinting, I am wary of getting something stuck in my foot. lol
those deads did look like it was a lot of back - try bending your knees and recruiting butt and legs.
also the lift you want to improve on should be the first. If you want a better pressing, make it your first lift next time. just my 2 cents.
Hi Charlie! I know I have trouble getting my glutes and hams to fire. I like to recruit my low back when I DL. That may be what why you look high? Just thinking out loud here. I know Bre has done lots of glute activation to get her’s firing. I think I still have a long way to go before I really have my hamstrings on line.
Sprints…More. LOL, I haven’t been doing them either.
[quote]Charlie Horse wrote:
[quote]ThePerfectDrug wrote:
^someone correct me if Im wrong but the deads in your vids look more like romanian dead lifts because your ass is up really high. I need to post vids myself…also, in your millies, looks like your head is coming forward at the end of the lift. Maybe if you stay under the bar longer you will feel stronger? I dunno…just throwing it out there. Hopefully someone who knows what they’re talking about can come in and comment!
Is this your first time doing 5/3/1?[/quote]
Not my first time for 5/3/1 been doing it since Feb.
I was higher than usual(for me) weird time, hot gym and trying to focus on sitting back on my heels more so possibly I had too many things to focus on and maybe I shouldn’t have done anything to change it from last time.
By staying under longer you mean at the top of the press? Not sure I understand, if I don’t move my head back at the start I’ll hit myself in the chin.
[/quote]
cool!! 5/3/1 = SUPER!!
about the MPs… I’m not as awesome as nads says I am. I can only do 32kg (66?lbs) ANYWAY. I mean exactly that… keep your head back. At the end of the lift you seem to throw your head forward (when your arms are fully extended). Try looking up more, not straight ahead so that your lats stay activated and the bar is over your center of gravity, not moving behind it at the last minute. For me this move is all lats and shoulders, then a little bit of chest.
also glute activation prehab = WORTH IT.
^ I’ll second the “head-back” approach. Also safer/better for your neck in my opinion.
Looking good Charlie! Hope the weather cooperates for your sprint training.
Frenchie, Bre, and Puff- I am still playing around with feet positioning for the dead, I have a short torso but long legs. I have to find the position that feels strongest, I am also playing around with my squat too.
Veggie, Bre- I’ll have to look into videos of it. I’ll be googling T-Nation and searching youtube. The real problem I was noticing was joint pain in one shoulder it was throwing everything off. I need to search for good shoulder joint warm ups. Or ditch it in favour of push presses(these never caused me shoulder pain). Bah I’ll decide after week 3, I leave all decisions about changes until after week 3(for some reason week 3 gives me all my answers lol).
Thanks for the help ladies.
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Gee Charlie you do plan on having some sprinting in your sprint log?
Sprints: It was a clear night woo hoo! Thursday night 1hrs15mins (about 80secs of it sprints lol)
Warm up
-Walk to park
-jog around park
-stretch
-butt kicks, high knees, side shuffle runs 60m each
-stretch
-build ups 40m,50m,60m x 2
-stretch
Sprints
-First 4 tried to sprint as far as possible (70m was the farthest)
-2 at 50m
-2 at 30m(practicing staying low in start)
-2 at 20m(practicing staying low in start)
This time I made sure not to eat within 2 hours of sprints(to avoid feeling sick) and it made a huge difference, I felt lighter. I also did 10 sprints woo hoo. I was practicing staying low, I think it is like launching yourself of something (I can’t remember lol). I also need to remember to stay up on toes when slowing after sprint, I jammed my ankle and possible my knee, it didn’t effect the sprints but it did effect my squats.
I had this album when I was a girl and this was my favorite and I had no idea what it was about, I was 11 or 12. lol Sorry about the ad at the beginning
Hey mama!
I’m not a conventional puller, nor any expert, but I can tell fo’ sho’ that your legs are crazy long! So your setup kinda makes sense to me. It does look like you recruit a lot of back when you pull, which looks like it works fine when you pulling manageable weight (sorry to say but 135 looked easy for you!), but when the weight gets heavier, it might get problematic. Not sure how to fix that tho…I remember Bobbi used to pull with a lot of back and she said it was ok, so who knows!
Aweseome sprinting!! Lol at the 80 secs of sprinting for your hour long sesh. Intense.
Good work in here, Charlie! Keep it up.
Took me long enough, but I’m caught up now! 
HIYA!
To chime in on the DL’s…think of it like you are bending a bit to pick someone up off the floor…but to stand up with that person you have to drive your heels through the floor and shoot your hips forward. Once that bar is at knee level, DRIVE the hips!!
HUMP IT!!!
grrr, makes me wanna go DL!!
I would not recommend sprinting barefoot until you have mastered doing it with shoes on. The muscles and supporting structures in your foot have been weakened by years of walking around in cushioned shoes.
Dead lifts look good !
[quote]MaximusB wrote:
I would not recommend sprinting barefoot until you have mastered doing it with shoes on. The muscles and supporting structures in your foot have been weakened by years of walking around in cushioned shoes.
Dead lifts look good ![/quote]
Fo shizzle! The vibrams are a whole different deal for me at least.
Nice work with all the Millies up there. I likey the long legs!
Puff-Thanks, I think I am planning on more of a warmup for the shoulders next time as my right join was hurting during millies that day.
Masch-Hi, I am thinking the solution to my dead is the same as my squat, wider stance. I was playing around with my stance today for squat, I think I also need to point my toes out more.
MIM- Hi welcome and thanks for the advice.
Max-Yeah I think I would try sprinting in those little sprint shoes first before bare feet, I’m still sprinting on grass the stiffness of the track scared me. Ouch.
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This post is all about my squat. I will try to stay focused as I am cooking my steak with pepper, cream, and mushroom sauce. I have a few vids to post also.
I think I need to get wider still and point my toes out more, you can see my knees caving in a bit in my 85lbs squat.
I am also not sure if I am breaking parallel.
I am still unsure if the bar is sitting where it needs to.
For a warm up I did 3 sets of squats with the bar, and here is one of those sets.
I set the safety bars to high and I kept hitting them which always startles me. lol
This is 70% also 70lbs for 3 reps.
This is 80% 85lbs for 3 reps. You can see the knees cave in a bit here.
This is 90% 95lbs and my old 1RM so it was good to rep it out.
I tried a second set of 95lbs so I could see it at another angle.
After this last one I did a couple more sets with the bar.
Mmmmmm steak with cream and mushroom sauce is about done and so am I. 
*edit I also noticed I am not consistently looking up grrrrrrr. I need to give myself a spanking!
I will start by saying your depth is better than the first squat vids I posted. I was a major quarter squater.
2nd - looking up is good, it helps keep your chest up and straight.
as for depth, it depends on your goals. On most of those you hit parallel which will give you a good workout. Breaking parallel are for purists and certain federations of competitors. If you want to break parallel for an extra level of badassness you will need to work on hip flexibility.
knee cave - constantly thinking of pushing the ground apart with your feet, remebering to push your knees out and band work like Kimba does.
you might also want to work on strengthening your core and lower back to prevent the folding. Keeping the chest up and high will help tones.
it might be a lot but attack it one or 2 cues at a time. eventually it will sink in.
[quote]nlmain wrote:
I will start by saying your depth is better than the first squat vids I posted. I was a major quarter squater.
2nd - looking up is good, it helps keep your chest up and straight.
as for depth, it depends on your goals. On most of those you hit parallel which will give you a good workout. Breaking parallel are for purists and certain federations of competitors. If you want to break parallel for an extra level of badassness you will need to work on hip flexibility.
knee cave - constantly thinking of pushing the ground apart with your feet, remebering to push your knees out and band work like Kimba does.
you might also want to work on strengthening your core and lower back to prevent the folding. Keeping the chest up and high will help tones.
it might be a lot but attack it one or 2 cues at a time. eventually it will sink in.[/quote]
Thank Main
I keep telling myself to look up and then had no idea I looked down as often as I did.lol
Yep want to break parallel.
I think the core strength is something I will have to step up but also I need to have a wider stance, my torso I short and if I am too upright I am unbalanced because the bar is behind my feet and this causes me to break at the ankle to maintain balance. I can get really close to the floor without breaking parallel while keeping my heals on the ground because of the ankles lol.
I should vid my old form, maybe it wasn’t as bad as I thought. hmmm
I’ll have to check out the band work stuff.
Thanks again Frenchie.