Thanks guys, it’s a milestone for sure. Already committed to the next one of course.
Awesome PR man! Determination to its finest! You like sumo over conventional dl’s?
[quote]pbclax1 wrote:
Awesome PR man! Determination to its finest! You like sumo over conventional dl’s?[/quote]
Hahah thanks! Yeah, definitely like sumo better. Much much easier on my back and it feels natural to me. Conventional does not feel natural.
fri 10/1
warm up: arm swings with bar end, mil press, muscle snatch
I don’t remember the entire session because one of our dogs sprayed shit on the floor and chair and I had to clean it up. Not fucking cool. Tho he’s dying so I guess I’ll cut him a little slack.
bench - working sets
215x5, 225x5, 235x4, 155x15
band pull-aparts
superset
incline bench
95x10, 135x8, 155x6, 135x12, 95x20
HS D.Y. row
superset
pushups - feet elevated
4 or 5 sets
rope curl
superset
OH extension/BB curl
95x6, 85x8, 75x10
stretch
Benching felt great! My pecs were actually kicking in and although I’m still very weak I am optimistic about the future. Band pull aparts were key and I will try to do these at home now and again. HS D.Y. row is the closest this gym has to a chest-supported row but it also feels great. Worked up to 3 plates and a quarter per side for 10 then did a couple high-rep down sets. Pace was fast today and I still had plenty of gas after pressing, hence the extra arm work.
Great pull, awesome accomplishment. It looks to me as though there are a couple of power leaks (at least in that pull) in your technique. If you look at your positioning when the bar breaks off the floor that should be closer to your starting position.
The way I see it, the inefficiencies are as follows:
-
You squat down to the bar, rather than sitting back, and keeping the curvature in your lower back. By squatting down you are tipping your pelvis which will make it necessary to untuck it before you can lock out.
-
Your hips are too low in the set-up. This occurs because you are squatting down to the bar.
-
Your shoulders are slightly too far back. Notice how your arms are hanging straight down in the set-up, but the arm angle changes before the bar breaks off the ground. You want the scapulae (not the shoulders) directly over the bar in the starting position.
A couple of small adjustments and 585 is not very far away at all. If you are a visual learner you couldn’t go wrong studying Tom Kean’s deadlift technique. His handle on youtube is tkean1.
Keep kicking ass.
Kean pulls 0:37 in:
[quote]mrodock wrote:
- You squat down to the bar, rather than sitting back, and keeping the curvature in your lower back. By squatting down you are tipping your pelvis which will make it necessary to untuck it before you can lock out.[/quote]
So I squat down to keep my hips as close to the bar as I can but then again my hips immediately shoot up…
…and now I see what you mean about shoulders too far back. The pull starts too deep and the first thing that happens is hips up and shoulders forward. Good eye, thanks for the feedback.
Honestly I’m a little disappointed that I haven’t pulled more but I will try to keep an eye on these things and see what happens.
[quote]grettiron wrote:
[quote]mrodock wrote:
- You squat down to the bar, rather than sitting back, and keeping the curvature in your lower back. By squatting down you are tipping your pelvis which will make it necessary to untuck it before you can lock out.[/quote]
So I squat down to keep my hips as close to the bar as I can but then again my hips immediately shoot up…
…and now I see what you mean about shoulders too far back. The pull starts too deep and the first thing that happens is hips up and shoulders forward. Good eye, thanks for the feedback.
Honestly I’m a little disappointed that I haven’t pulled more but I will try to keep an eye on these things and see what happens.
[/quote]
If you watch Jarmo Virtanen’s pull below, he uses a low hip position absolutely perfectly. This move complicates the motion significantly, but it certainly can be done. His hips start close and low, then the bar breaks off the ground and his hips back up and his pelvis untucks. Notice how his hips climb very minimally before the bar breaks off the ground.
mon 10/4
warm up: back raise, ab wheel, leg swing, DB swing
SSB SQ - belt at 335 and for TUT sets
155,205,245,295,335x5, TUT sets: 245x2x15
SSB split squat - reps per leg
155x10, 205x3x10 (I think… might have been 245)
calf raises - single leg
superset
leg press - high and wide
200,400,580,670x6, 580x10
back raise
BW,45,90,90x10, 130x2x8
SSB squats were fine… TUT sets took it out of me as usual. Tried split squats for something new but was getting some low back pain until I realized that my legs were not driving similarly enough to keep my pelvis level. Focused on that and there was no additional pain, though I have some discomfort now. It’ll heal but something to keep in mind in the future. Didn’t write shit down and I have to start doing that again. Leg press was good… time to ratchet up the weight before hitting high reps again. Back raises are my antidote to any low back discomfort and today was no exception.
Vid of TUT set so it’s clear what I’m doing:
Nice job on the pulls, honestly though, don’t listen to the “don’t squat down with low hips” stuff…I hear that all the time. If it’s done correctly, it can work like a charm…I’m not pro, but here’s a 638 raw pull at about 185lbs
and someone who does it a lot better than me
[quote]ED3180 wrote:
Nice job on the pulls, honestly though, don’t listen to the “don’t squat down with low hips” stuff…I hear that all the time. If it’s done correctly, it can work like a charm…I’m not pro, but here’s a 638 raw pull at about 185lbs
and someone who does it a lot better than me
[/quote]
Thanks for your perspective… and damn my form is sloppy. What are you doing for dead assistance?
tues 10/5
warm up: DB arm swings, mil press, muscle snatch
push press
95,135,155,175x5, TUT sets: 135x2x10
wide grip pull-up - worked my way out to rack width, straps for last two sets
BWx5x10, BWx15, BWx13+2
seated mil press - down to nose (rack has a tall back and can’t get my head out of the way)
95x10, 135x8, 145x6,6,6 95x15
NG pull up
BWx2x10, BWx3x12, BWx10
OH extension/BB curl
few sets
pressdown/rope curl
few sets
Started with push presses instead of mil presses and things went much better. Shoulders are feeling all healed up. Super-wide grip pullups were awesome… kept my shoulders and upper back rotated away from the bar and really felt the movement in my back without any shoulder discomfort. Seated MPs to the nose were actually really good… seems to hit the transition point where I usually get stuck pretty well. Arm stuff was ok but I need more good bicep ideas. Maybe I’ll try DBs.
I don’t do a whole of dead specific assistance, I pull twice a week, and squat 3 times a week normally, so that usually does it. I do Conventional Deads, lots of pull ups, abs, and front squats.
When I was building more of a base, between 500-600lbs, I was doing a lot of Romanian Deads, bent over rows which I never do anymore.
Assistance work changes for me depending on offseason or competition period, and addressing weaknesses which always change as you strengthen one, another one appears
[quote]ED3180 wrote:
I don’t do a whole of dead specific assistance, I pull twice a week, and squat 3 times a week normally, so that usually does it. I do Conventional Deads, lots of pull ups, abs, and front squats.
When I was building more of a base, between 500-600lbs, I was doing a lot of Romanian Deads, bent over rows which I never do anymore.
Assistance work changes for me depending on offseason or competition period, and addressing weaknesses which always change as you strengthen one, another one appears[/quote]
RDLs are excellent… I should probably do more of those. That is some ridiculous frequency! For pulls are you doing a ME/DE split? I can’t imagine you’re pulling heavy 2x/week and squatting heavy 3x/week.
Squat Day 1 - 80-85% for 2-3 reps of 5-6 sets, sometimes 1x3 sets at 90%
Squat Day 2 - front squat or high bar squat - 4-5 reps of 5-6 sets, 70-85%
Squat Day 3 - 75-85% for 2-3 reps of 5-6 sets
Dead Day 1 - regular competition style dead (sumo) 2-3 reps for 5-6 sets,
Dead Day 2 - Conventional from floor or standing on a box 2-3 reps for 4-5 sets, 65-85%
Sometimes second dead day is sumo partials from sticking point fairly heavy 80-100% for 2’s
Then while I’m at it, may as well throw in the bench work
Bench Day 1 - to chest, 85-95% for 2-3 reps for 5-6 sets, followed by 4-5 reps, 2-3 sets of 1 board, and then 3-5 reps for 2-3 sets of 2 board
Bench Day 2 - to chest, close grip 5x5 70-80%, followed by 5 reps for 3 sets close grip 1 board, then 4-5 reps of 2-3 sets, close grip 2 board
Bench Day 3 - to chest, 80-85%, for 2-3 reps for 5-6 sets, again, followed by boards
Bench Day 4 - to 1 board, 4x4
[quote]ED3180 wrote:
Squat Day 1 - 80-85% for 2-3 reps of 5-6 sets, sometimes 1x3 sets at 90%
Squat Day 2 - front squat or high bar squat - 4-5 reps of 5-6 sets, 70-85%
Squat Day 3 - 75-85% for 2-3 reps of 5-6 sets
Dead Day 1 - regular competition style dead (sumo) 2-3 reps for 5-6 sets,
Dead Day 2 - Conventional from floor or standing on a box 2-3 reps for 4-5 sets, 65-85%
Sometimes second dead day is sumo partials from sticking point fairly heavy 80-100% for 2’s
Then while I’m at it, may as well throw in the bench work
Bench Day 1 - to chest, 85-95% for 2-3 reps for 5-6 sets, followed by 4-5 reps, 2-3 sets of 1 board, and then 3-5 reps for 2-3 sets of 2 board
Bench Day 2 - to chest, close grip 5x5 70-80%, followed by 5 reps for 3 sets close grip 1 board, then 4-5 reps of 2-3 sets, close grip 2 board
Bench Day 3 - to chest, 80-85%, for 2-3 reps for 5-6 sets, again, followed by boards
Bench Day 4 - to 1 board, 4x4[/quote]
Thanks for sharing! Pretty insane frequency for bench/squat/dead but apparently it works for you.
thurs 9/7
warm up: leg swing, DB swing, pulldown abs
conv dl - belt and straps for TUT sets
135,225,315,405x5, TUT sets: 315x15, 335x20 (much smoother than last time)
leg press - wide and high, plates per side
2,4,6,8x6, 7x15
calf raises
superset
leg ext/curl - reps only. last few sets were hard
10,10,10,10+3+2,15
Strong band stretch
Wasn’t looking forward to conventional deads today but everything turned out great. Really kept the hips back and fried my glutes/hammies. Upper back was not an issue this time. 20 reps was a fucking issue… all the blood is in my legs and there’s nothing left for my head. But hey, I’m used to losing my vision at this point. Leg press was great… trying to push the weight up still… 10x6 is as good a goal as any then focus on high reps again for a while. Leg extensions were nuts. Leg curls were ok. Hammies are definitely better hip extensors than knee flexors for me.
Thank god for cute, fit girls that wear short shorts on the machine hack squat. All natural test-booster!
[quote]grettiron wrote:
thurs 9/7
warm up: leg swing, DB swing, pulldown abs
conv dl - belt and straps for TUT sets
135,225,315,405x5, TUT sets: 315x15, 335x20 (much smoother than last time)
leg press - wide and high, plates per side
2,4,6,8x6, 7x15
calf raises
superset
leg ext/curl - reps only. last few sets were hard
10,10,10,10+3+2,15
Strong band stretch
Wasn’t looking forward to conventional deads today but everything turned out great. Really kept the hips back and fried my glutes/hammies. Upper back was not an issue this time. 20 reps was a fucking issue… all the blood is in my legs and there’s nothing left for my head. But hey, I’m used to losing my vision at this point. Leg press was great… trying to push the weight up still… 10x6 is as good a goal as any then focus on high reps again for a while. Leg extensions were nuts. Leg curls were ok. Hammies are definitely better hip extensors than knee flexors for me.
Thank god for cute, fit girls that wear short shorts on the machine hack squat. All natural test-booster![/quote]
Would you have happened to get a vid of the conv deads man?
Sick training as always! Keep killin it!
[quote]pbclax1 wrote:
Would you have happened to get a vid of the conv deads man?
Sick training as always! Keep killin it![/quote]
Sadly, not today. I figured there was no chance of PRs so I didn’t bother. Looks like this vid but I think my hips were back more and my upper back didn’t have any lockout issues.
fri 10/8
warm up: arm swings w/bar end, mil press, muscle snatch
bench - wide grip: index finger just past the rings
95,135,155,185,205x5, TUT sets: 155x15, 185x15
band pull aparts
superset
incline bench
95,135,155,175,185x6, 185x5, 135x2x15
HS D.Y. row - plates per side. 3.25 means 3 plates + a quarter
2x10, 3x8, 3.25x6, 4x6, 4x10, 3x20
EZ reverse curl
65,75,85,85x10, some other shit
pushups - close grip
BWx2x15, LTx10,15, BWx25
Yet another successful bench day! Took it very easy on the wide-grip benches because I didn’t want to fuck up my pain-free streak. TUT sets were good. 185x15 is actually not bad for me at all. Incline benching was awesome! Took a thumbs-from-smooth grip and touched high on the chest. The Hammer Strength DY row is also awesome… pumped the back up pretty good and spared my low back. Mission accomplished.
Gotta eat and rest this weekend to be ready for squatting on Monday. Going to try to set a new 1RM.
Good luck on the 1RM, hope to see a big number