Fat Guy in a Little Coat- Powerlifting Log

Training Over 35 Lifter
361

[quote]maraudermeat wrote:
kmcnyc wrote:
Looking strong as hell, glad your healing up even slowly.

I know what you mean about ligaments the ribs moving-
ribs are a strange structure, ligament injuries never bleed,
the no blood, & no bruising makes it really hard to know when shit is healed.

I am thankful for your advice- and I still get a huge huge kick that you are at what looks like a regular gym- no hardcore scene at all.

keep healing up

kmc

thanks! i’m planning to add about 50lbs to my squat variations each week until i’m back where i was.

it’s been a real bitch. i think it’s healed and then i pull it and it hurts worse than ever. benching seems to be the only thing that aggrevates it so i’m lay’n off for two weeks.

my gym is about as regular as it gets. luckily the owner likes us and buys us shit that we need. he bought us a couple really good bars with olympic collars, bumper plates, deadlift jack and then i built the deadlift platform.

i get some funny looks when i go into the back, grab one of the bars, use it and then put it back. i ain’t allow’n no one else to use them. i would rip someone’s head off if i caught someone doing rack pulls with my deadlift or squat bar. as it is, i saw a dude using a bumper plate on the seated calf raise machine.

[/quote]

LOL @ bumper plates on the calf raise machine!

Last year I tweaked something between my ribs, it hurt SO BAD to do just about anything. It was fine, and I could squat, if I had a belt cinched, but cinching and especially releasing the belt just made me gasp with pain. It took a while to feel alright again, too.

362

there is allot to be said about a good bar
strange as it may be the YMCA I go to in NYC… is new has aver modest amount of gear-

bare bones- two benches one incline
two adjustable a smith machine thats about it
but the bars are exceptional- not eleanko good but really good.

Meat and PMPM ribs take a long time- you cant wrap them either

I would give a functioning bodypart for some bumpers.

kmc

363

today i figured something out. I have really short legs. I know… i could have asked anyone and they could have told me that. But as it pertains to deadlifting i didnt’ realize how having short legs really affects my choices of deadlift variaitons.

I’ve always liked doing elevated pulls but lately my lower back has been taking a beating and my bar speed has started to slow. Today for example 585 on an elevation was pretty damn slow. Plus i was feeling it in my lower back more than usual. Then it came to me… even at a relatively low elevation my quads and hips aren’t activated at all. they are already in a flexed position. I’m basically using all lower back to finish the lift.

This realization was later reinforced when i moved to deficit pulls against minibands. even in a fatigued state the bar was so much ligher and moved so much faster off the floor. the reason for this is because in a deficit, i can get the hips down and the quads into the lift. I can pull MORE from a deficit than i can from an elevation. how crazy is that. But i guess it’s not really that crazy. since my quads and hips are initiating the movement, I have more power and speed off the floor and then the weight just pops up. I videoed my vary last set of deficit pulls today. i was extremely fatigued and the bar tension caught up but it still felt easier than the elevated pulls when i was fresh. so to end my rant here, I’m dropping all elevated pulls and am going to concentrate on pulling heavy from the floor and lower.

here’s what i did today.

elevated pulls- approx. 5 inches

135x10
225x10
315x6
405x4
495x4
585x1x3

deficit pulls against minibands- about 100lbs of tension of band tension at top.
135x3
225x3
315x3
405x3
495x1x3

-this is a 2 inch deficit and it really doesn’t look low at all for me. i could still go with more of a deficit before i round my lower back. plus my lower back feels awesome after pulling from a deficit. i’m all backwards.

one arm lateral raises
30x8
40x8
50x8
60x8
70x8

that’s it for today. i can’t wait to put my new found knowledge to good use in my next training cycle.

364

Carne de Merodeador,

Nice def. mini band pulls! I don’t have access to a rig like that to pull against. Can you approximate that resistance with a chain?

Was looking through your vids. Do you have any RDL vids (didn’t see any)?

365

[quote]SteelyD wrote:
Carne de Merodeador,

Nice def. mini band pulls! I don’t have access to a rig like that to pull against. Can you approximate that resistance with a chain?

Was looking through your vids. Do you have any RDL vids (didn’t see any)?[/quote]

all you need is a set of minibands. elitefts sells them for pretty cheap. then just loop them around dumbells or plates to keep them in place.

as for chains it all depends on how much each link of the chain weighs. after you figure out what each link weighs you just multiply that number by how many links you have. then you set it up so that at the top all the links are off the floor.

i don’t have one but i’ll try to remember to get one this coming weekend.

366

[quote]maraudermeat wrote:
today i figured something out. I have really short legs. I know… i could have asked anyone and they could have told me that. But as it pertains to deadlifting i didnt’ realize how having short legs really affects my choices of deadlift variaitons.

I’ve always liked doing elevated pulls but lately my lower back has been taking a beating and my bar speed has started to slow. Today for example 585 on an elevation was pretty damn slow. Plus i was feeling it in my lower back more than usual. Then it came to me… even at a relatively low elevation my quads and hips aren’t activated at all. they are already in a flexed position. I’m basically using all lower back to finish the lift.

This realization was later reinforced when i moved to deficit pulls against minibands. even in a fatigued state the bar was so much ligher and moved so much faster off the floor. the reason for this is because in a deficit, i can get the hips down and the quads into the lift. I can pull MORE from a deficit than i can from an elevation. how crazy is that. But i guess it’s not really that crazy. since my quads and hips are initiating the movement, I have more power and speed off the floor and then the weight just pops up. I videoed my vary last set of deficit pulls today. i was extremely fatigued and the bar tension caught up but it still felt easier than the elevated pulls when i was fresh. so to end my rant here, I’m dropping all elevated pulls and am going to concentrate on pulling heavy from the floor and lower.

here’s what i did today.

elevated pulls- approx. 5 inches

135x10
225x10
315x6
405x4
495x4
585x1x3

deficit pulls against minibands- about 100lbs of tension of band tension at top.
135x3
225x3
315x3
405x3
495x1x3

-this is a 2 inch deficit and it really doesn’t look low at all for me. i could still go with more of a deficit before i round my lower back. plus my lower back feels awesome after pulling from a deficit. i’m all backwards.

one arm lateral raises
30x8
40x8
50x8
60x8
70x8

that’s it for today. i can’t wait to put my new found knowledge to good use in my next training cycle. [/quote]

Meat

I’m no where near your numbers so I’m not comparing myself to you, but I found this to be true for myself also. I had a strongman contest a five years ago with an 18inch dead and so I elevated the bar to 18inches, I was weaker at 18 inches than off the floor. I’m stronger above the kneed but not mid shin. I’m 6ft3in but legs are shorter, torso longer.

I emailed Eric Cressy and he told me that this is normal and just grease the groove at that height. It worked and I pulled a better than ever. Apparently we get speed off the floor and are able to fly through the weak spot, but it is good to train the weak spot also.

When I heard PMPM was failing a few inches off the floor I told her to train at that level for awhile and to do speed deadlifts.

I’m not stronger from a raised platform but I’m pretty decent and stronger than I’d be from 18 inches.

Just some thoughts.

367

[quote]Free2Be wrote:
Meat

I’m no where near your numbers so I’m not comparing myself to you, but I found this to be true for myself also. I had a strongman contest a five years ago with an 18inch dead and so I elevated the bar to 18inches, I was weaker at 18 inches than off the floor. I’m stronger above the kneed but not mid shin. I’m 6ft3in but legs are shorter, torso longer.

I emailed Eric Cressy and he told me that this is normal and just grease the groove at that height. It worked and I pulled a better than ever. Apparently we get speed off the floor and are able to fly through the weak spot, but it is good to train the weak spot also.

When I heard PMPM was failing a few inches off the floor I told her to train at that level for awhile and to do speed deadlifts.

I’m not stronger from a raised platform but I’m pretty decent and stronger than I’d be from 18 inches.

Just some thoughts. [/quote]

i wasn’t clear on my last post. I’m all for training weakpoints. but i’ve been using it as my first movement for too long. it’s started to put a lot of stress on my lower back. it’s time to switch things up. i’ve always been an advocate of speed training, partials at just below a weakpoint, strengthening weak muscle groups and form improvement. all these things must be addressed to get stronger.

thanks for the input though. i often think people are reluctant to give me advice because i’m always giving others advice. it’s much easier to see what others need. it’s harder, sometimes, to figure out what you need yourself.

thanks again.

368

[quote]maraudermeat wrote:
Free2Be wrote:
Meat

I’m no where near your numbers so I’m not comparing myself to you, but I found this to be true for myself also. I had a strongman contest a five years ago with an 18inch dead and so I elevated the bar to 18inches, I was weaker at 18 inches than off the floor. I’m stronger above the kneed but not mid shin. I’m 6ft3in but legs are shorter, torso longer.

I emailed Eric Cressy and he told me that this is normal and just grease the groove at that height. It worked and I pulled a better than ever. Apparently we get speed off the floor and are able to fly through the weak spot, but it is good to train the weak spot also.

When I heard PMPM was failing a few inches off the floor I told her to train at that level for awhile and to do speed deadlifts.

I’m not stronger from a raised platform but I’m pretty decent and stronger than I’d be from 18 inches.

Just some thoughts.

i wasn’t clear on my last post. I’m all for training weakpoints. but i’ve been using it as my first movement for too long. it’s started to put a lot of stress on my lower back. it’s time to switch things up. i’ve always been an advocate of speed training, partials at just below a weakpoint, strengthening weak muscle groups and form improvement. all these things must be addressed to get stronger.

thanks for the input though. i often think people are reluctant to give me advice because i’m always giving others advice. it’s much easier to see what others need. it’s harder, sometimes, to figure out what you need yourself.

thanks again.
[/quote]

I think you were clear man, I understood you.

I wouldn’t really call what I was telling you advice, I was mostly giving you my experience to maybe help you piece the puzzle together. I thought I might say something that sparked some ideas in your head. I think best by bouncing things off of people and then talking them out. I can tell you that you are one of the most humble down to earth people on these boards and I’m thankful for your input and advice, it has given me confidence to go with my gut more and not to go with the self proclaimed experts. Sometimes what they say works too damn good! :slight_smile:

369

[quote]Free2Be wrote:
maraudermeat wrote:
Free2Be wrote:
Meat

I’m no where near your numbers so I’m not comparing myself to you, but I found this to be true for myself also. I had a strongman contest a five years ago with an 18inch dead and so I elevated the bar to 18inches, I was weaker at 18 inches than off the floor. I’m stronger above the kneed but not mid shin. I’m 6ft3in but legs are shorter, torso longer.

I emailed Eric Cressy and he told me that this is normal and just grease the groove at that height. It worked and I pulled a better than ever. Apparently we get speed off the floor and are able to fly through the weak spot, but it is good to train the weak spot also.

When I heard PMPM was failing a few inches off the floor I told her to train at that level for awhile and to do speed deadlifts.

I’m not stronger from a raised platform but I’m pretty decent and stronger than I’d be from 18 inches.

Just some thoughts.

i wasn’t clear on my last post. I’m all for training weakpoints. but i’ve been using it as my first movement for too long. it’s started to put a lot of stress on my lower back. it’s time to switch things up. i’ve always been an advocate of speed training, partials at just below a weakpoint, strengthening weak muscle groups and form improvement. all these things must be addressed to get stronger.

thanks for the input though. i often think people are reluctant to give me advice because i’m always giving others advice. it’s much easier to see what others need. it’s harder, sometimes, to figure out what you need yourself.

thanks again.

I think you were clear man, I understood you.

I wouldn’t really call what I was telling you advice, I was mostly giving you my experience to maybe help you piece the puzzle together. I thought I might say something that sparked some ideas in your head. I think best by bouncing things off of people and then talking them out. I can tell you that you are one of the most humble down to earth people on these boards and I’m thankful for your input and advice, it has given me confidence to go with my gut more and not to go with the self proclaimed experts. Sometimes what they say works too damn good! :slight_smile:
[/quote]

i appreciate it bro. i couldn’t agree more. i’m constantly learning stuff from others on here. This forum is by far the best one on this site. Everyone is always giving very good advice and are very supportive. I’m all for throwing ideas off of each other. I definitely don’t know it all and my ideas on things change all the time.

I’m constantly preaching to not dismiss anything. try it all and keep what works. everything works for someone.

maybe wisdom comes with age because i haven’t seen one troll or close minded person on this forum.

thanks again bro. keep the ideas and comments coming. if you see something that you think can help me or have a suggestion, send it my way. i’ve never thought that because someone isn’t as strong as someone else that their ideas don’t count. i’ve had to work for every pound that i have on the bar. i think that’s why i’m a fairly good coach. the one’s that strength comes easy to aren’t necessarily the best at helping others.

370

[quote]maraudermeat wrote:
Free2Be wrote:
maraudermeat wrote:
Free2Be wrote:
Meat

I’m no where near your numbers so I’m not comparing myself to you, but I found this to be true for myself also. I had a strongman contest a five years ago with an 18inch dead and so I elevated the bar to 18inches, I was weaker at 18 inches than off the floor. I’m stronger above the kneed but not mid shin. I’m 6ft3in but legs are shorter, torso longer.

I emailed Eric Cressy and he told me that this is normal and just grease the groove at that height. It worked and I pulled a better than ever. Apparently we get speed off the floor and are able to fly through the weak spot, but it is good to train the weak spot also.

When I heard PMPM was failing a few inches off the floor I told her to train at that level for awhile and to do speed deadlifts.

I’m not stronger from a raised platform but I’m pretty decent and stronger than I’d be from 18 inches.

Just some thoughts.

i wasn’t clear on my last post. I’m all for training weakpoints. but i’ve been using it as my first movement for too long. it’s started to put a lot of stress on my lower back. it’s time to switch things up. i’ve always been an advocate of speed training, partials at just below a weakpoint, strengthening weak muscle groups and form improvement. all these things must be addressed to get stronger.

thanks for the input though. i often think people are reluctant to give me advice because i’m always giving others advice. it’s much easier to see what others need. it’s harder, sometimes, to figure out what you need yourself.

thanks again.

I think you were clear man, I understood you.

I wouldn’t really call what I was telling you advice, I was mostly giving you my experience to maybe help you piece the puzzle together. I thought I might say something that sparked some ideas in your head. I think best by bouncing things off of people and then talking them out. I can tell you that you are one of the most humble down to earth people on these boards and I’m thankful for your input and advice, it has given me confidence to go with my gut more and not to go with the self proclaimed experts. Sometimes what they say works too damn good! :slight_smile:

i appreciate it bro. i couldn’t agree more. i’m constantly learning stuff from others on here. This forum is by far the best one on this site. Everyone is always giving very good advice and are very supportive. I’m all for throwing ideas off of each other. I definitely don’t know it all and my ideas on things change all the time.

I’m constantly preaching to not dismiss anything. try it all and keep what works. everything works for someone.

maybe wisdom comes with age because i haven’t seen one troll or close minded person on this forum.

thanks again bro. keep the ideas and comments coming. if you see something that you think can help me or have a suggestion, send it my way. i’ve never thought that because someone isn’t as strong as someone else that their ideas don’t count. i’ve had to work for every pound that i have on the bar. i think that’s why i’m a fairly good coach. the one’s that strength comes easy to aren’t necessarily the best at helping others.

[/quote]

Good stuff!

371

Hey there. I posted a video on my log of some raw max attempts. It would be great if you could take a look.

Warming up with the bar I tried to keep my elbows down but even with just the bar it felt not secure. Maybe I’m not getting it.

The first squat I can see my hips come up fast.

The final video attempt is a fail. Feel free to laugh at both me and Court for her fail at spotting. However, I had a do over and got the attempt but not on video.

I’m going to be doing my own modified version of maximum strength so I’d love to be able to incorporate any feedback as I go into lighter weight,higher volume.

372

Meat,

I read like every one else here and its gold.
I have noticed the bigger guys 275>
with the bigger numbers (yours) pulling
many have said they get not much out of rack type pulls

and that they get more out of deficit pulls.

strangely little dude types <180
pulling four and change (me) seem to get more out of rack pulls.

these same large types ( jeremy frey) for instance is also very pro RDL and says he gets nothing out of good morning- and says many other bigger stronger lifters agree with him.

I guess I am suggesting at elite and close to elite numbers- you are so fine tuning
many basics no longer apply
kmc

373

[quote]kmcnyc wrote:
Meat,

I read like every one else here and its gold.
I have noticed the bigger guys 275>
with the bigger numbers (yours) pulling
many have said they get not much out of rack type pulls

and that they get more out of deficit pulls.

strangely little dude types <180
pulling four and change (me) seem to get more out of rack pulls.

these same large types ( jeremy frey) for instance is also very pro RDL and says he gets nothing out of good morning- and says many other bigger stronger lifters agree with him.

I guess I am suggesting at elite and close to elite numbers- you are so fine tuning
many basics no longer apply
kmc
[/quote]

i think you are spot on with your logic.

I think my issue is that I’ve gotten pretty strong and it’s easy for me to overuse certain muscle groups. I’ve had quit a few injuries and the vast majority of them have come from overuse. My lower back has been getting quit a beating. doing elevated deadlifts for numerous sets in the 600-700 range has taken its toll.

I think everything has it’s place but I have to be sure to find a balance in my training as to not spend too much time on one area.

it’s all about walking that line.

374

Interesting point, KM and Meat. In my case, I’m medium-sized (in height and/or weight, which I think KM is talking about) and was thinking about doing rack pulls for my next cycle. But deficit DLs (or DLs with bands, since I got some of the purple bands recently) could work fine, too.

I’m interested in doing something different, but what do you recommend, Meat?

375

[quote]sfp wrote:
Interesting point, KM and Meat. In my case, I’m medium-sized (in height and/or weight, which I think KM is talking about) and was thinking about doing rack pulls for my next cycle. But deficit DLs (or DLs with bands, since I got some of the purple bands recently) could work fine, too.

I’m interested in doing something different, but what do you recommend, Meat?[/quote]

if you are training for strength, you need to pick movements that are addressing a weak link. don’t just pick movements out of the blue. assess your weaknesses and i will help you pick movements to address them.

typically weaknesses can be addressed with speed work, training a sticking point with partials, getting the muscles stronger through rep work, making your form better and more efficient and addressing muscle imbalances.

always know why you are doing something.

376

[quote]maraudermeat wrote:
if you are training for strength, you need to pick movements that are addressing a weak link. don’t just pick movements out of the blue. assess your weaknesses and i will help you pick movements to address them.

typically weaknesses can be addressed with speed work, training a sticking point with partials, getting the muscles stronger through rep work, making your form better and more efficient and addressing muscle imbalances.

always know why you are doing something.

[/quote]

It sounds like you’re recommending I actually think about I do. Man, I hate that.

I have so many weaknesses, pretty much whatever I do is going to help. I noticed your comments on pulling speed in Steely’s log, though, and that’s definitely a weak point. So I’m thinking bands for squats, and maybe deads too.

377

305 yesterday. Hips still rising, knees still caving, but you’ve helped me a lot. Thank you so much!!!

378

[quote]sfp wrote:
maraudermeat wrote:
if you are training for strength, you need to pick movements that are addressing a weak link. don’t just pick movements out of the blue. assess your weaknesses and i will help you pick movements to address them.

typically weaknesses can be addressed with speed work, training a sticking point with partials, getting the muscles stronger through rep work, making your form better and more efficient and addressing muscle imbalances.

always know why you are doing something.

It sounds like you’re recommending I actually think about I do. Man, I hate that.

I have so many weaknesses, pretty much whatever I do is going to help. I noticed your comments on pulling speed in Steely’s log, though, and that’s definitely a weak point. So I’m thinking bands for squats, and maybe deads too.[/quote]

Bands are fun, can’t deny it, but below a certain level of strength they are really more of a distraction than an aid. Taking 70% of max and trying to move that quickly works pretty well. Trying to make everything move quickly no matter how heavy (as has been said here already, I believe) is the way to go in general.

379

MM; I just watched your vid of the 515 raw bench, (nice lift BTW) and noticed that just before you took the weight you lifted your back and shoulders off the bench.

Would you mind elaborating on that step? What is it you are setting up with that movement?

380

[quote]skidmark wrote:
Bands are fun, can’t deny it, but below a certain level of strength they are really more of a distraction than an aid. Taking 70% of max and trying to move that quickly works pretty well. Trying to make everything move quickly no matter how heavy (as has been said here already, I believe) is the way to go in general.[/quote]

Let’s see if I’m parsing your language correctly:

“You’re still way too much of a girly man for bands, punk. Go squat a bunch more and come back when you can DL a live grizzly for reps, then we’ll talk.”

Given that, maybe I’ll just focus on box squats per Wendler’s book.