Nope. Oh well.
Great deadlifting numbers. You’ll be pulling 500 in no time.
form is pretty good. just need to work on firing the glutes and pushing the hips towards the bar instead of leaning back with the weight. doing so will reduce the ROM. also, you waste a lot of energy leaning back. the bar should come up in a straight(er) line. the body moves towards the bar.
work on moving the bar faster to lockout. again, you can accomplish this by forcing the hips forward fast to lockout.
Thanks for the feedback, meat. The leaning back is an area where video helps. Sometimes I feel like I’m not coming up all the way, so I may be overcompensating. I’ll have to video a few more times to improve and make better habits.
The lockout is an area where I’m trying to make a conscious improvement, both in execution and in the assistance work. I’ve improved some, but I still need some work. I max at 445 this cycle, so it will be interesting to see my speed (or lack thereof) on that final set.
Thanks again!
Meat I have always been told to pull back and I have a hard time not starting the lift with my hips raising first and then good morning the weight up. If you move to fire your hips towards the bar where do you start the movement, with your head or hips? I have been working on my technique with deads and squats and realized my form has gone to shit since I took the three years off to play football.
Sorry to hijack your thread SFP!
No worries, Colin, those are good questions.
I went on a my oldest son’s first scout camp last night, and then had to leave early this morning to help set up for a church pancake breakfast. By the time I made it into the gym I was a bit beat…
BP
Warmups: 225, 275, 315, 365 x3 (pin presses), 135, 160x5, 170x3
Main: 180, 210x5, 235x4
I was expecting to get at least one more on the last set, so I was fairly disappointed. We’ll see what happens next time around.
Finished up with a hodge-podge of pull-ups, dips, DB presses, Kroc rows, and curls, Really dragging at the end, so I came back home and took a cold shower.
[quote]Colin Wilson wrote:
Meat I have always been told to pull back and I have a hard time not starting the lift with my hips raising first and then good morning the weight up. If you move to fire your hips towards the bar where do you start the movement, with your head or hips? I have been working on my technique with deads and squats and realized my form has gone to shit since I took the three years off to play football.
Sorry to hijack your thread SFP! [/quote]
sumo deads and conventional deads are very different. with sumo deads, you need to initiate the lift by forcing the knees out much like how you would drive out of the hole in a squat. you want to squat the weight up and then once it reaches knee level, you force the hips forwards and flex the ass hard.
send me a vid of a near max attempt and i’ll give you my 2 cents.
Nice benching sfp, sometimes you just don’t have that last rep on some days.
Got a minor sprain on my right ankle on Saturday while at my son’s Scout camp, so I was a bit worried about doing squats today. Only twisting movements gave me any kind of problem, though, so I went for it:
Warmup: 135x6, 185x5, 225x5
Main: 245x5, 280x5, 315x5 (Rep PR +2)
Last cycle I got 310x5, so not a huge improvement, though these felt easier, and my form and speed felt better overall. The weight also felt lighter, and I almost went for 6, which I didn’t even consider last time around. So, I’m taking it.
Followed these up with front squats (135x3, 160x3, 185x3, 205x3, 225x3).
Not a bad day.
Woohoo! I been handed a internet whooping. I can’t get 315x5 right now. Nice squatting!
Did you do those off the ceiling too?
[quote]DaCharmingAlbino wrote:
Woohoo! I been handed a internet whooping. I can’t get 315x5 right now. Nice squatting!
Did you do those off the ceiling too?[/quote]
Psshh. “Right now.” The legend of the Great White Squatter lives on, DAC, it lives on.
Actually, check out the video. Not only were there not any quirky gravity things happening, you can see that I could have gotten more depth on a couple of these. And the bar path isn’t optimal. Apart from that, speed is up (“what?” you’re thinking, I know), so I’m still pretty happy.
Further action from today. Front squats @225. I mistakenly noted 3 reps. Here I only do 2. That kind of rep inflation is a first for me. Really.
Last video of the final set of Zerchers. Form wasn’t that great on the last rep. Just trying to get the weight up. I also discovered today that I need to keep the bar closer to my body on the bottom.
Actually, the real reason to post this one is to comment on the guy in blue doing split squats behind me. I go to this particular gym (Gold’s) every once in a while because it’s right next to where I work. And, because it’s in San Francisco, there’s a disproportionately (relative to the world at large) high percentage of gay guys there. Typically very big gay guys. But not the guy in blue.
Also, the guy in the first video is actually not gay, but IS very big. I’ve ever only seen him do seated militaries. Or, at least the first 2-5 inches of a seated military. I’ve not seen him once do a full ROM. Still, props to the guy, because today he was moving 315, and then 405. At any rate, interesting place to visit.
Ive always hated Zercher squats
I think the guy in blue is one of the Dads in modern family.
Oh, and great squatting, especially the front squats. Depth looked great.
[quote]jjackkrash wrote:
I think the guy in blue is one of the Dads in modern family. [/quote]
LOL which one, the dad or…the dad? He does give off that vibe, though more because I want to bust out laughing as I watch him.
Every gym has its characters, that’s for sure.
MP Day
Warmup: 45x8, 70x5, 95x5, 115x3
Main: 125x3, 140x3, 160x5 (+1 Rep PR)
Followed these up with a superset:
BB inclines: 135x3, 160x3, 185x3, 205x2, 215x0
Pullups: BW x6, +25x5, +45x3, +70x3, +80x3, BWx10
And then another superset:
DB bench: 80x5, 90x4, 100x3, 70x8, 60 (and mini band) x11
Krocs: 100x18, 100x20, and 6 more pullups
And finished up with BB curls
On the way home I swung by the grocery store to buy some cottage cheese for my usual late night snack, and decided to check my blood pressure on the machines they always have at grocery stores and pharmacies. I was shocked that my arm barely fit (it’s been a few years, and I never had that problem before), then I noticed that the machine said it was made to fit the “average adult arm of 9 to 13 inches in circumference.” Made me feel rather manly, though I did manage to squeeze it into the machine, something I doubt most anyone else in this forum could do.
[quote]sfp wrote:
MP Day
Warmup: 45x8, 70x5, 95x5, 115x3
Main: 125x3, 140x3, 160x5 (+1 Rep PR)
Followed these up with a superset:
BB inclines: 135x3, 160x3, 185x3, 205x2, 215x0
Pullups: BW x6, +25x5, +45x3, +70x3, +80x3, BWx10
And then another superset:
DB bench: 80x5, 90x4, 100x3, 70x8, 60 (and mini band) x11
Krocs: 100x18, 100x20, and 6 more pullups
And finished up with BB curls
On the way home I swung by the grocery store to buy some cottage cheese for my usual late night snack, and decided to check my blood pressure on the machines they always have at grocery stores and pharmacies. I was shocked that my arm barely fit (it’s been a few years, and I never had that problem before), then I noticed that the machine said it was made to fit the “average adult arm of 9 to 13 inches in circumference.” Made me feel rather manly, though I did manage to squeeze it into the machine, something I doubt most anyone else in this forum could do.[/quote]
“9-13” Being average sucks!!! Not only that, you’ll get a skewed reading if you are above that measurement.
That’s what I was wondering. I don’t think the BP was too far off (120/72, which is exactly where I’ve been historically), but my heart rate was 102. Granted, I was just out of the gym, but that was a tad out of whack.