[quote]dutchie1 wrote:
You may wanna try to keep your elbows tucked longer at the bottom of the lift. Whatever works for you though, for me that way i feel like for some reason I’m stronger off my chest. Your form does look very consistent, nice work.
And good luck on your push/pull meet if you decide to participate [/quote]
Hey dude thanks for your feedback! Yeah, I’m trying to work on figuring out my elbow tuck. I used to tuck too much and my elbows would flare as a reaction; now I’m trying to get my grip a bit wider, tuck a bit less and touch higher on my sternum. I think I need to coordinate all those things; as you can see, I’m still flaring a bit on the later reps.
05.06.14
Week 4: intensification
Squat:
4 x 62 kg
4 x 82 kg
2 x 104 kg
1 x 114 kg
4 x 119 kg @RPE 9
4 x 114 kg @RPE 9
Rack pulls at knee:
4 x 104 kg
4 x 144 kg
2 x 164 kg
2 x 184 kg
4 x 204 kg @RPE 7.5
4 x 214 kg @RPE 8
3 x 224 kg @RPE 8.5
Bulgarian KB split squats:
2 x 10 x 16 kg ea.
Short session today, I got into a conversation with a veteran powerlifter at my gym and then needed to jet. I’m training three days in a row and again tomorrow so that I can take Sunday off since I’ll have family in town.
I’m liking the low-bar, narrow-stance squat. I think I need to find a better resting position on my scapulae since I seem to be pinching something…
[quote]kgildner wrote:
[quote]dutchie1 wrote:
You may wanna try to keep your elbows tucked longer at the bottom of the lift. Whatever works for you though, for me that way i feel like for some reason I’m stronger off my chest. Your form does look very consistent, nice work.
And good luck on your push/pull meet if you decide to participate [/quote]
Hey dude thanks for your feedback! Yeah, I’m trying to work on figuring out my elbow tuck. I used to tuck too much and my elbows would flare as a reaction; now I’m trying to get my grip a bit wider, tuck a bit less and touch higher on my sternum. I think I need to coordinate all those things; as you can see, I’m still flaring a bit on the later reps.[/quote]
Ah, dem feels of trying to force yourself into proper form (last 3 workouts i sacrificed weights to make my squat more quad dominant). Cant say I’m innocent, i used to tuck my elbows too much as well … for me the sweet spots seems to be right on the bottom of my chest …
Good luck finding your sweet spot, for me it took quite a while to find it (not sure how much my advice is still worth to you me been a contender for “do you even torso bro”)
06.06.2014
Week 4: intensification
OHP:
4 x 40 kg
2 x 50 kg
1 x 55 kg
3 x 60 kg @RPE 9
4 x 55 kg @RPE 9
Barbell floor press:
4 x 50 kg
3 x 80 kg
2 x 90 kg
4 x 100 kg @RPE 9
4 x 95 kg @RPE 8.5
Seated narrow-grip cable rows:
8 x 75 kg
2 x 7 x 85 kg
45-degree hypers:
2 x 20 x BW double red band
Band pull-aparts:
5 x 15 x double red
Last day of training today before a mini-deload of three or four days. Didn’t hit my prescribed reps on OHP as I might’ve been too confident on my top weight. Otherwise, everything felt really good.
[quote]dutchie1 wrote:
[quote]kgildner wrote:
[quote]dutchie1 wrote:
You may wanna try to keep your elbows tucked longer at the bottom of the lift. Whatever works for you though, for me that way i feel like for some reason I’m stronger off my chest. Your form does look very consistent, nice work.
And good luck on your push/pull meet if you decide to participate [/quote]
Hey dude thanks for your feedback! Yeah, I’m trying to work on figuring out my elbow tuck. I used to tuck too much and my elbows would flare as a reaction; now I’m trying to get my grip a bit wider, tuck a bit less and touch higher on my sternum. I think I need to coordinate all those things; as you can see, I’m still flaring a bit on the later reps.[/quote]
Ah, dem feels of trying to force yourself into proper form (last 3 workouts i sacrificed weights to make my squat more quad dominant). Cant say I’m innocent, i used to tuck my elbows too much as well … for me the sweet spots seems to be right on the bottom of my chest …
Good luck finding your sweet spot, for me it took quite a while to find it (not sure how much my advice is still worth to you me been a contender for “do you even torso bro”)
[/quote]
Yeah, for me I think it’s really an issue of grip width, too. I think I need to begin using close-grip bench as an accessory movement to try to build up the musculature that prevents too much elbow flare.
You don’t really look like your struggling on the lockout on that 110kg x4
No clue if flaring elbows is a result of weak triceps or if its just habit.
For me i feel like I’m stronger off my chest with tucked elbows due to better shoulder involvement.
I’m doing smolov jr now (wk3 dy3 today) and last week (was feeling very sore and stiff) my shoulders felt more sore while pressing than my chest.
Also i randomly tried clean and press (no strict press, momentum from the squat) and my shoulder strength has increased tremendously. I hit a very easy double with more left in the tank with the same weight i barely could keep overhead a month prior (felt like i could probably strict press easy). All while not working my shoulders direct at all
I think its not weak triceps, but it might be weak shoulders (?)
Good points, man. Weak shoulders would definitely be a culprit. Up until recently I avoided a lot of overhead pressing because of poor mobility (quite possibly due to tight lats). You can see the discrepancy in my OHP vs. BP strength as a testament to this. I’m trying to level the playing field, but shoulder strength takes a damn long time to develop!
10.06.14
Week 5: intensification
Sumo deadlift:
3 x 104 kg
3 x 144 kg
2 x 164 kg
(add belt)
2 x 184 kg
2 x 204 kg @RPE 8.5
3 x 209 kg @RPE 9-9.5 (PR; vid)
3 x 186.5 kg @RPE 9
Squat:
3 x 62 kg
3 x 82 kg
3 x 92 kg
3 x 104 kg
3 x 114 kg @RPE 7.5
3 x 124 kg @RPE 8.5
3 x 114 kg @RPE 8
Ab wheel:
3 x 10 x BW (from knees)
There was a massive storm here last night and my wife and I just narrowly missed getting nailed by a tree branch. We were headed back from a family visit and left at the worst possible time. Even though we just had a five minute walk home, we had to seek shelter in a covered driveway. Seeing a portapotty fly by you will instill fear on many different levels.
Anyways, made it to training today after a four-day mini deload. Pulled a PR deadlift triple, although my technique wasn’t that great. Something was preventing me from pulling back, and I didn’t get down enough. Anyways, I’ll take what I can get. Here’s that triple:
11.06.14
Week 5: intensification
Bench press:
4 x 50 kg
3 x 70 kg
3 x 85 kg
2 x 95 kg
1 x 105 kg
3 x 110 kg @RPE 8.5
3 x 112.5 kg @RPE 9
3 x 100 kg @RPE 9 (paused)
Incline DB press:
3 x 25.5 kg
3 x 28.5 kg
3 x 31.5 kg
3 x 3 x 33 kg @RPE 8
Chin-ups:
2 x 10 x BW
DB curls:
2 x 8 x 15.5 kg
Band pull-aparts:
8 x 15 x double red
This morning’s session wasn’t the greatest. I tied a triple PR on bench press and left about a rep in the tank, but everything felt super heavy and moved super slow. I think training on the day directly after a PR deadlift triple might have something to do with that.
I also tried the set-up technique that IPF lifters often do, in that I put my feet up on the bench and set up my arch by bridging onto my upper back and then placing my feet on the ground. This was OK, but I wasn’t able to get any substantial improvement in my arch and I couldn’t find a stable foot position. Don’t know if I’ll pursue this any further.
Tried sumo today, i had same issue … been well over 6 feet tall sumo is supposed to be easier (nah, technique issue)
[quote]dutchie1 wrote:
Tried sumo today, i had same issue … been well over 6 feet tall sumo is supposed to be easier (nah, technique issue)[/quote]
Yeah, I think it had to do with not being used to the belt and, in retrospect, just not focussing. I usually try to consciously tell myself to pull back and failed to do so this time.
I’m a bit under 6’2" and have super long femurs, and I definitely notice that my leverages favour sumo lifting. It just takes a long time to get the form down.
[quote]
Tried sumo today, i had same issue … been well over 6 feet tall sumo is supposed to be easier (nah, technique issue)[/quote]
Yeah, I think it had to do with not being used to the belt and, in retrospect, just not focussing. I usually try to consciously tell myself to pull back and failed to do so this time.
I’m a bit under 6’2" and have super long femurs, and I definitely notice that my leverages favour sumo lifting. It just takes a long time to get the form down.[/quote]
Nice! i’m just 6’3"
When i started i had quite alot of success with sumo as far as i remember, i think i failed this time cause i focused too much on technique. I put alot of emphasis on staying upright and keeping knees out … back in the day i think i did more of a hybrid sumo so to say
I know conventional isn’t really for me, i have to bent over a long way to grab the bar and when i go max effort my back just rounds. Doing my best to strengthen my upperback to prevent this but (front squats suck)…
well no one is perfect, for some reason i just like conventional alot more cause of better back activation (i squat & deadlift alot, glutes just exploded in size first year… lockout on sumo tends to be alot of glute in my experience, plus i’m already way hip dominant)
much tears thinking back when my exgf would call me bubblebutt 
[quote]dutchie1 wrote:
[quote]
Tried sumo today, i had same issue … been well over 6 feet tall sumo is supposed to be easier (nah, technique issue)[/quote]
Yeah, I think it had to do with not being used to the belt and, in retrospect, just not focussing. I usually try to consciously tell myself to pull back and failed to do so this time.
I’m a bit under 6’2" and have super long femurs, and I definitely notice that my leverages favour sumo lifting. It just takes a long time to get the form down.[/quote]
Nice! i’m just 6’3"
When i started i had quite alot of success with sumo as far as i remember, i think i failed this time cause i focused too much on technique. I put alot of emphasis on staying upright and keeping knees out … back in the day i think i did more of a hybrid sumo so to say
I know conventional isn’t really for me, i have to bent over a long way to grab the bar and when i go max effort my back just rounds. Doing my best to strengthen my upperback to prevent this but (front squats suck)…
well no one is perfect, for some reason i just like conventional alot more cause of better back activation (i squat & deadlift alot, glutes just exploded in size first year… lockout on sumo tends to be alot of glute in my experience, plus i’m already way hip dominant)
much tears thinking back when my exgf would call me bubblebutt :D[/quote]
Yeah, I pulled conventional up until this year and was convinced that it was meant for me because I’m tall and long-limbed. Seems as though I was wrong. But when I look at old videos, it’s ridiculous how much I had to bend over and how far my hips were from the plane of the bar. But if you can make it work for you, that’s great. Do you also have long arms?
13.06.14
Week 5: Intensification
Squat:
4 x 62 kg
3 x 82 kg
2 x 104 kg
1 x 114 kg
1 x 124 kg
3 x 129 kg @RPE 9 (PR; vid)
3 x 116.5 kg @RPE 8
Squat walkouts:
10 sec. x 144 kg
10 sec. x 154 kg
10 sec. x 159 kg
Rack pulls at knee:
5 x 104 kg
4 x 144 kg
3 x 164 kg
(add belt)
2 x 184 kg
1 x 204 kg
1 x 224 kg
2 x 234 kg @RPE 9.5
1 x 204 kg @RPE beat up!
Paused front squats:
5 x 62 kg
4 x 82 kg
3 x 3 x 92 kg
Front squat iso hold:
10 sec. x 144 kg
10 sec. x 164 kg
10 sec. x 174 kg
10 sec. x 184 kg
Hanging leg raises (toe to bar)
3 x 8 x BW
Long session this morning. I noticed how uncomfortable I feel under the bar for squats and decided to do a few sets of iso holds to work on that. I also swapped Bulgarian split squats for paused front squats in order to hit the quads from a deep position. Felt pretty good. I went way too high on rack pulls, but will probably cycle them out of my training after next week anyways.
So I’m registered for the push/pull on the 20th of July. Feel confident about my deadlift goals but am not sure at how my bench will go. I might try to up the frequency a bit in the last two weeks prior to my taper. We’ll see.
Here’s that squat PR. Hooray for weak squat!:
[quote]kgildner wrote:
Yeah, I pulled conventional up until this year and was convinced that it was meant for me because I’m tall and long-limbed. Seems as though I was wrong. But when I look at old videos, it’s ridiculous how much I had to bend over and how far my hips were from the plane of the bar. But if you can make it work for you, that’s great. Do you also have long arms?[/quote]
if i do sumo like i used too (some hybrid version) it fits my structure perfectly, still i just prefer to do conventional …
me been tall what would be considered long legs & arms for some people is normal for me, so i guess i just have to do with it … not having a big ribcage along with it equals a poor bench press
I can totally relate to needing to bent-over that far with conventional, also been bent over that far id need such a strong back to keep it straight there’s no way my upperback can keep up with the rest of my posterior chain
Even though i do my best to strengthen my upperback now there’s still a 50 pound difference between my clean deadlift and current max
Makes me wonder in awe, these world class strongman that are easily 6"7’ perform these 800+ pound deadlifts with almost NO rounding … For now i ditched back squats for front squats cause they correct both my weaknesses (upperback and quads)
Can’t help but ask but do you experience any form breakdown with squats? Last time i attempted a PR where i was moving so slow the bar almost got to a deadstop (i got that PR, super proud of it) i at no point felt my form suffering
My squats always get more technically perfect the heavier the weight gets (PR attempts always are flawless)
[quote]dutchie1 wrote:
[quote]kgildner wrote:
Yeah, I pulled conventional up until this year and was convinced that it was meant for me because I’m tall and long-limbed. Seems as though I was wrong. But when I look at old videos, it’s ridiculous how much I had to bend over and how far my hips were from the plane of the bar. But if you can make it work for you, that’s great. Do you also have long arms?[/quote]
if i do sumo like i used too (some hybrid version) it fits my structure perfectly, still i just prefer to do conventional …
me been tall what would be considered long legs & arms for some people is normal for me, so i guess i just have to do with it … not having a big ribcage along with it equals a poor bench press
I can totally relate to needing to bent-over that far with conventional, also been bent over that far id need such a strong back to keep it straight there’s no way my upperback can keep up with the rest of my posterior chain
Even though i do my best to strengthen my upperback now there’s still a 50 pound difference between my clean deadlift and current max
Makes me wonder in awe, these world class strongman that are easily 6"7’ perform these 800+ pound deadlifts with almost NO rounding … For now i ditched back squats for front squats cause they correct both my weaknesses (upperback and quads)
Can’t help but ask but do you experience any form breakdown with squats? Last time i attempted a PR where i was moving so slow the bar almost got to a deadstop (i got that PR, super proud of it) i at no point felt my form suffering
My squats always get more technically perfect the heavier the weight gets (PR attempts always are flawless)[/quote]
Yeah my form definitely goes to shit on maximal squats. Look at the video I posted yesterday; that wasn’t even a ME lift and form gets progressively worse with each rep. I’m really not made for squatting.
I envy you for being able to maintain good form!
I think my squat never suffers because i’m so familiar with it,
I practice it often and spend about 1 hour every day on stretching my lowerbody, also quite often instead of sitting on a chair i’ll squat down atg and stay in that position for easily an hour.
Got that idea from Asian Olympic weightlifters, these people can sit in an atg position comfortably for hours and they’re flexibility is incredible, ever since i started doing these a couple times a week squatting below parallel feels great (not to mention my squat went up)
15.06.14
Week 5: intensification
OHP:
4 x 40 kg
3 x 50 kg
1 x 55 kg
3 x 60 kg @RPE 9
2 x 3 x 55 kg @RPE 8-9
2-count paused BP:
5 x 50 kg
3 x 80 kg
3 x 100 kg @RPE 7
3 x 102.5 kg @RPE 7.5
3 x 105 kg @RPE 8
Seated rows w/ narrow grip:
8 x 75 kg
8 x 80 kg
8 x 85 kg
Incline bench DB curls:
10, 8, 6, 3 x 12 kg
Band pull-aparts:
4 x 15 x double red
Good training session today. The paused benches really flew up off my chest, I think I was able to maintain a better arch today.
16.06.14
Week 6: intensification
Sumo deadlift:
4 x 104 kg
3 x 144 kg
2 x 164 kg
(add belt)
1 x 184 kg
1 x 204 kg @RPE 8
1.5 x 224 kg @RPE 9.5
1 x 224 kg @RPE 9.5
2 x 2 x 184 kg @RPE 8-9
Paused squat:
4 x 62 kg
4 x 82 kg
4 x 104 kg @RPE 8
4 x 109 kg @RPE 8.5
2 x 114 kg @RPE 8
1 x 124 kg @RPE 8.5
2 x 2 x 104 kg @RPE 8
Hyperextensions:
20 x BW
2 x 15 x BW + 10 kg
So today’s training didn’t go exactly according to plan. I wanted to drop my reps down to doubles on deadlifts instead of going back up to the prescribed four-rep range. I need to work on my form at heavier weights prior to the meet. My last warm-up at 204 kg felt really smooth so I decided to bump the weight up to 224 kg and go for a PR double. Not the best idea; the first rep was a grinder and I only pulled the second to the knees before bailing, didn’t want to kill myself.
I’m sure that I would’ve made it easily if my form were better. I’ve really got to find a way to pull back while wearing the belt, which seems to want to push me forward. Any thoughts?
18.06.14
Week 6: intensification
Bench press:
5 x 50 kg
4 x 70 kg
3 x 90 kg
2 x 100 kg
1 x 110 kg
2 x 115 kg @RPE 8.5
2 x 120 kg @RPE 9.5 (PR)
2 x 2 x 110 kg @RPE 8-9
Barbell rows:
5 x 80 kg
4 x 5 x 85 kg
Incline DB press:
2 x 8 x 31.5 kg
DB curls:
12, 10, 9 x 13 kg
Band pull-aparts:
5 x 15 x double red
Good training session today. I felt good coming into it so I decided to stick to the alteration in my program and go for a near-maximal double. I hit a PR on bench press with maybe another rep left in the tank. The first rep went up about as fast as 120 kg has ever gone for me, but I lost my tightness on the second rep and my form went to shit, so I’m not entirely sure if I would’ve eked out another rep. At any rate, I was happy. The fatigue drop sets felt very solid.
Took a pre-workout supplement (Honey Badger Performance Energy) that I had received a sample of in the mail. Basically beta alanine (1.5 g), arginine (1.5 g), citruline malate (1 g) and a bit of tyrosine and caffeine. I already drink a fair amount of coffee prior to training, but I honestly felt as though this gave me a boost during the training and I did indeed experience a bit of the beta alanine “fuzziness” towards the end of the session. I’m unsure as to whether I’ll continue using this, since I don’t like the idea of loading up on stimulants, but I might acquire something similar for meet purposes.