[quote]hel320 wrote:
Warm up? Lower body-tie shoes, upper body-pull shirt over head. Love the chain yolk walk. You thinking of finding a strongman comp? [/quote]
It would be neat to have both of you in the same competition.[/quote]
Fortunately, we’d be in different weight classes or else Harry would be gallantly handing me my ass at the end of it.
No competition. I have just always been fascinated by walking with weight ever since reading Steve Justa’s book and following Bud Jeffries exploits. I can do all manner of weird stuff with the loading pins including this. I get me another rotating D-handle and two-handed chain pressing and flyes become a possibliity…
Is that yours in your avatar? He looks like he’s got the lines to be a diver–which is also not as hard on your body as the pounding you take in gymnastics.
[quote]jjackkrash wrote:
Is that yours in your avatar? He looks like he’s got the lines to be a diver–which is also not as hard on your body as the pounding you take in gymnastics. [/quote]
That is my son when he was 9. Just turned 12 today. We had to take him out of gymnastics - the practice schedule was turning into 3 hours a day 5 days a week. To much specialization for his age, I thought. And frickin’ expensive. Pissed him off, because he was a sure winner for his level at the next state meet. He’d already beaten all the other teams’ members in the state and only lost to his own teammates at the last state meet. The roster wasn’t likely to change in the next meet season so he would pretty much have had his level to himself had we kept him in.
Unfortunately, he’s had inner ear problems most of his life (ear infections), so we have to go light on the swimming, surfing and water sports with him. I’m so frickin’ proud of him: he’s a good team mate, pulls his weight and, while not a star player (give it time, he’s still new to most sports), he’s the type of team player who helps someone else become one through assists.
DaCharmingAlbino’s Chain yoke tips (I are now a expurt):
do the liftoff with the feet close together
step off slowly
use small steps placing feet as close to midline as possible
start decelerating gradually before attempting the turn
4a) don’t do turns if you can avoid it.
keep the lats, internal obliques and TVA tight or you’re gonna get hurt
try to keep the legs as straight as possible and absorb the force in the hips
stop if the whole thing starts swinging or you’re getting too loose.
the heavier the weight, the more important the technique by an order of magnitude.
8a) therefore: increase the weight in small increments in training when progressing
The chain yoke will not tolerate any side to side motion - or rather - it goes side to side very easily due to there being no lateral inertia as in a true yoke. Once the side to side travel starts you have two very heavy pendulums oscillating independently of your mass and each other’s. Very difficult to control once it gets started. This happens front to back as well, hence the need to start slowly and end slowly.
It’s a physics mess: a dynamic system of three coupled masses.
From my one experience so far I can tell this will train the hips, core tightness and the will to finish. Or put me in hospital.
DCA,
You’re a pin squat kinda guy so I gots a question.
When I get close to a max weight on deads (sumo) I tend to stiff-leg it rather than initiate with leg drive, then hips etc. I’m thinking this is due to quad strength lagging behind.
As part of a focus on my deadlift, it would seem to make sense to do squats from pins with a leg angle the same as, or slightly below, the leg angle at the start of the DLs.
Same leg angle, weight at a dead stop = carryover to DL? Wha choo tink?
[quote]giterdone wrote:
DCA,
You’re a pin squat kinda guy so I gots a question.
When I get close to a max weight on deads (sumo) I tend to stiff-leg it rather than initiate with leg drive, then hips etc. I’m thinking this is due to quad strength lagging behind.
As part of a focus on my deadlift, it would seem to make sense to do squats from pins with a leg angle the same as, or slightly below, the leg angle at the start of the DLs.
Same leg angle, weight at a dead stop = carryover to DL? Wha choo tink?
[/quote]
I’m no expert, but I think you’re right on the money. That sounds like a hamstring/glute weakness rather than quads to me though. The hamstrings/glutes aren’t strong enough so the legs are straightening to get more tension there and then you’re back lifting. Ah, I know that strategy well, LoL. That said, near max from is never perfect, but you can make your sumo go up by making your squat go up.
Using the same hip angle or below as you do in sumo for your pin squats will let you handle more weight in the squat which means more stimulation, more growth, more strength. I was alternating a partial-range with a full-range pin squat on squat days for a while and saw some good results from that. I credit that strategy with making my sumo jump about 50 lbs in a few months, from 445 to 495.
2010-2-26
Bench Assistance
Clean and press (1 press per clean)
115x3
135x3
145x3
155x3
165x3
175x1
185x1 (very strong press, easier than in the past)
195x2 PP
BB Row
195 10x2 (each rep from floor)
195 10x1 (no touch - these are easier than the above)
BB Curls (you didn’t know curls helped the bench?)
105x3
115x3
125x3
135x3
140x1 (fugly)
145x1 (fuglier)
150x1 (fugliest)
Drop set
125x3
105x5
85x8
65x10
right Shoulder rebalance stuff
side lying DB bench press
25 12x2
straight arm pullover
25 12x2
side lying pullovers (these make me say bad words and shoulder+neck goes crackle crackle)
25 12x1
15 12x1
external rotations
25 10x2
inclined prone strangelove salutes (dunno what these fuggers are called - lie face down on an incline and put the weight over your head in line with your body)
15 10x1
Eye candy today, and skinny dumbbell throwers where the distance measured is not length, but height. Dammit - I’m paying for those, y’know. and it’s f’n 50 lbs. Hardly the weight of the world. Even when that was heavy for me I didn’t feel the need to throw them off me like that.
The clean and press @ 185 is a PR, BTW. I’ve cleaned it and pressed it out of the rack, but never done both.
Nice training. never thought of doing curls for singles though. although today after a set of hammer curls for ten reps I got winded. Maybe I should think of doing singles.