Glad your shoulder’s feeling better, that’s a good workout. Hill sprints in the rain? Wow, you’re dedicated!
To be sure, deadlifts seem to be about the only thing that’s helped my grip as well.
i miss deadlifts. should give them a go in a couple weeks. prefer the overhand grip too, for the same reason. glad to hear your shoulder is doing better.
[quote]FarmerBrett wrote:
Kp - Thanks. I only ever use a mixed grip for 1 rep max attempts. I know it’s probably irrational, but I can’t see how loads of reps and sets done like that wouldn’t develop imbalances. I know I could alternate, but it only feels ‘right’ for me one way.[/quote]
Wow. I hadn’t noticed that you double overhand your DLs before. I do too, but just for very light warmup sets. Like up to 60% of my 1 RM. I’ve heard of alternating the grip but never tried it. Never developed any imbalances that I’m aware of either.
FB, you’re a good man, and your dog is very lucky.
I did know what “knackered” meant, but not the origin of the word. Cool beans.
With the pronated grip, your shoulder is internally rotated, which means your anterior delt, pec, lat, teres major, and subscapularis are all working isometrically while you are DL’ing; with the supinated grip, it’s your posterior delt, infraspinatus, and teres minor. The muscles in your forearm responsible for pronation/supination (biceps also supinate the forearm) are different as well. So different muscles are definitely being used (should only be isometrically), but will this lead to imbalances that one can notice? Depends on the person I guess.
I’m like you though FB, I think about it, and my own personal solution is to alternate my grip religiously. I’m actually worse than you, because if I was doing all those reps, I’d be alternating between double overhand and double underhand!
Got to admire finishing the hill sprints in the rain.
[quote]punnyguy wrote:
With the pronated grip, your shoulder is internally rotated, which means your anterior delt, pec, lat, teres major, and subscapularis are all working isometrically while you are DL’ing; with the supinated grip, it’s your posterior delt, infraspinatus, and teres minor. The muscles in your forearm responsible for pronation/supination (biceps also supinate the forearm) are different as well. So different muscles are definitely being used (should only be isometrically), but will this lead to imbalances that one can notice? Depends on the person I guess.
I’m like you though FB, I think about it, and my own personal solution is to alternate my grip religiously. I’m actually worse than you, because if I was doing all those reps, I’d be alternating between double overhand and double underhand![/quote]
Double underhand DL. Now that’s something you don’t see often. I really enjoy reading this type of detail, Punnyguy. Really appeals to my analytical sensibilities.
[quote]kpsnap wrote:
[quote]punnyguy wrote:
With the pronated grip, your shoulder is internally rotated, which means your anterior delt, pec, lat, teres major, and subscapularis are all working isometrically while you are DL’ing; with the supinated grip, it’s your posterior delt, infraspinatus, and teres minor. The muscles in your forearm responsible for pronation/supination (biceps also supinate the forearm) are different as well. So different muscles are definitely being used (should only be isometrically), but will this lead to imbalances that one can notice? Depends on the person I guess.
I’m like you though FB, I think about it, and my own personal solution is to alternate my grip religiously. I’m actually worse than you, because if I was doing all those reps, I’d be alternating between double overhand and double underhand![/quote]
Double underhand DL. Now that’s something you don’t see often. I really enjoy reading this type of detail, Punnyguy. Really appeals to my analytical sensibilities.
[/quote]
YOU GUYS ROCK!
I’ve been fussing and religiously switching grips (when no straps), even though right handed underhand gives me a bad tearing feeling in my forearm tendons (motorcycle crash related damage). This has been severely limiting no strap work.
Now I know I can listen to the pain and not get the presumed imbalances and subsequent injuries for quite awhile, if ever…
THANK YOU!
ps.
Any solution the same problem for curls?
Hey I have a sandbag for you, that you can squat with. 
Cav - I am dedicated that’s for sure, unfortunately most of the time it’s to my detriment. If I’m feeling beat up, I’ll plan an extra rest day, but by the time it actually comes round to lift I start to feel really guilty so I end up doing it anyway!
Alexus - Do give deadlifts a go. Even though they’re not exactly like the first pull I think they’re close enought to benefit you. I know after doing some heavy singles my clean and jerk weight feels as light as a feather.
Punnyguy - I didn’t know about the different muscles used or internal rotation etc, I just know that when I look down I can see that with a mixed grip the bar is definitely closer to one thigh than the other on the way up, which must mean some twisting is going on somewhere, but I’m sure it’s negligible enough to not do any harm.
Joe - I wouldn’t have started them in the rain though, I’m not that stupid.
Bulldog - Well I’m convinced! I’m selling my barbell now. Who’d have thought all these years we were doing it wrong?. Just think how strong we’d be now if we’d have been using sandbags!
I always knee you where a sensible guy and would see the Light of truth one day. I guess there’s hope for us all.
20/06/2011
A.M
Bike ride - up mountain and back - 6.5 miles in 34 minutes.
Used my road bike for a change. It felt SO much faster. Couldn’t quite get the full benefit from it because it was very windy on the way down and it gets a bit ‘twitchy’ in crosswinds because of the very thin tyres. Still a couple of minutes faster than my hybrid is, although could have been a couple of minutes quicker if it was a still day.
P.M
Back Squats @ 286 lbs x 10-10-10-10-10
Leg Curls @ 75 lbs x 10-10-10-10-10
This was hard, might get the 308 in a couple of weeks time, but it will definitely take a massive effort. Because I’m having to fit my bike rides around the wet weather they keep landing on leg day which is not ideal, but I enjoy them so until the weather improves I’ll just have to lump it.
Didn’t have a lot of energy left after legs so I’ll do arms tomorrow after upper body like last week.
Sets 4 and 5.
[quote]bulldog9899 wrote:
I always knee you where a sensible guy and would see the Light of truth one day. I guess there’s hope for us all.[/quote]
I wonder if the nice gentleman who wrote the article will know where I can buy a nice sandbag?
I love watching to see the intensity and effort put into your training, so motivating for me!!
You were grinding it up, love it!!!
[quote]FarmerBrett wrote:
Cav - I am dedicated that’s for sure, unfortunately most of the time it’s to my detriment. If I’m feeling beat up, I’ll plan an extra rest day, but by the time it actually comes round to lift I start to feel really guilty so I end up doing it anyway!
[/quote]
You think you got it bad? I give myself light workouts between the heavy PL stuff . . . but end up working so hard I actually get more DOMS than the heavy days!
About reverse grips on DL: I discovered one combination seemed to help correct the scoliosis (really should have somebody verify it), so got in the habit of doing it that way always. Probably leading to imbalances in shoulders and such, but haven’t noticed anything yet. Suppose I should try the other way for a while, but probably fight the scoliosis and get other imbalances in lower back. I HATE bent spines!
Screw GVT more like FBT! awesome Brett!
the volume and great form doesnt stop.
great work.
amazing form.
funny I just pulled today and amd trying to only pull dbl oh or hook
I just bought myself a road bike to use instead of the hybrid that was a size small and the difference is more than I expected.
Squats are looking real good…
God, these squat vids are just too much. Damn you.
Up - That’s really nice to hear that you get some motivation from my vids. Thanks.
Cavalier, Matty, KP & Kev - Thanks for stopping by guys (and gal). Your comments are always appreciated.
George - Come on, what bike did you get?. Even though I have two bikes and am not in the market for a new one, I always love looking at bike ‘porn’, I spend ages deciding what bike I’d get if I had a hypothetical £2000 to spend for example.
21/06/2011
Wide Grip Pulldowns @ 110 lbs x 10-10-10-10-9
Incline DB Bench Press @ 74.5 lb’ers x 10-10-10-10-10
Seated Row @ 176 lbs x 5-5-5-5-5
Standing DB Press @ 45.9 lb’ers x 10-10-10-10-10
EZ Curls @ 88 lbs x 7-7-7-7 (supersetted with) Push Ups @ bw x 20-20-20-20
Face Pulls @ 88 lbs x 10-10-10
Used DBs on the incline BP to see if they were kinder to my shoulder than the barbell version. I definitely noticed my right arm (injured shoulder) was weaker and less stable, but it wasn’t too bad considering.
The DB presses felt great and so light after the BP.
The arm pump from the curl, push up supersets was immense. Never had a pump like it, I could barely bend my arm or get my hand to my face. Was so tempted to get the tape measure out, but I managed to restrain myself.
Now my shoulder strength is returning it might be time to start doing pull ups instead of pulldowns. Might try them on Friday.
[quote]FarmerBrett wrote:
[quote]bulldog9899 wrote:
I always knee you where a sensible guy and would see the Light of truth one day. I guess there’s hope for us all.[/quote]
I wonder if the nice gentleman who wrote the article will know where I can buy a nice sandbag?[/quote]
Ive got a felling that the nice young man might be able to direct you to some one who would provide you with one.
Im also sure he would be willing to provide you with expert instruction on there proper use.So that you wont have to use something as inefficient as a barbell squat.