[quote]cavalier wrote:
Question: when I walk out, then walk back and rack, the bar keeps ending up several inches to the right. Am I getting off balance somehow?
[/quote]
Also once you have the bar on your back, grip the crap out of it and pull down, this will help keep the bar in place. The only other thing I can think is you’re lining up off center? What I try to do is rub the knurling on the back of my neck before locking the bar into place on my shoulders. I used to have problems with pretty much the same thing. Keep busting butt man you’ll get where you want to be.
[quote]cavalier wrote:
Question: when I walk out, then walk back and rack, the bar keeps ending up several inches to the right. Am I getting off balance somehow?
[/quote]
Do you have a methodical walkout? I have finally trained myself to do a deliberate three-step walkout (very important to minimize extraneous steps and movement when the weight gets heavy), but I’m not sure I’m perfectly centered.[/quote]
Don’t have a specific checklist procedure. I try to minimize the number of actions, got into the habit years ago with heavy weights (heavy for me). Since the bar is coming to the same position each time, it’s probably identical each time, but not a formal procedure.
[quote]cavalier wrote:
Question: when I walk out, then walk back and rack, the bar keeps ending up several inches to the right. Am I getting off balance somehow?
[/quote]
Also once you have the bar on your back, grip the crap out of it and pull down, this will help keep the bar in place. The only other thing I can think is you’re lining up off center? What I try to do is rub the knurling on the back of my neck before locking the bar into place on my shoulders. I used to have problems with pretty much the same thing. Keep busting butt man you’ll get where you want to be.[/quote]
You snuck in just as I was answering Snap’s reply. I’ve been following her advice to get the bar as low as possible on the back. In slow motion instant replay, I push my lower neck/up back into the bar, wiggle up to get it a bit lower, bring shoulders back to provide a resting place, and grip to keep the bar in place. Haven’t paid attention to pulling down, I believe I’m pushing up a bit to keep bar in place. Pulling down sounds weird, wouldn’t that pull the bar off my back?
I stare right at the center of the bar just before ducking my head down and up. The bar stays level, so it’s probably centered. Snapper’s suggestion sounds plausible, I never had a formal procedure for the walkout.
The pulling down thing is a little weird at first, I stole it from Wendler. In theory you could pull it off but focus on pulling it into your shoulders. This is a step into being tight and stable. Snap is right, duh, waste as little energy as you can when setting up. I try to do the same thing everytime until it becomes habbit, still can’t get low on my squats but that’s another discussion.
Joe, thanks. Actually, the effort is pretty draining and that evening I had heart palpitations so probably overdid it. But I think we all know what it’s like to be so PO’d that we drive ourselves to the limit.
KMC, I’m counting on it. I put on a couple of pounds bodyweight in the last month, and some things seem to feel a tad easier, so maybe something’s working.
Light squats today. Get the box in position and crank out low position reps:
broom x 14
35 x 12
35 x 10
35 x 10
35 x 10
35 x 10
Heart rate up, probably still reacting from yesterday. Rest a lot between sets.
Side planks
hadn’t done these in ages. Years ago part of the rehab given to me for my scoliosis. Pleased that they were rather easy, at least the core is staying strong.
Assisted chins & dips
-90# for several sets.
BB arm curls supersetted with tricep extensions (same bar)
35#
45#
55#
was too lazy to record the sets & reps. Felt pretty good, will do more. Really gotta build the arms.
Kicked up the carbs in the diet, seems to be helping my strength. Today’s workout went quite well.
Bench
45 x 10
95 x 6
115 x 4
140 x 1
150 x 1
115 x 5 . x5 . x5
I think the 150 is a PR, think the last time I tried that the spotter had to grab the bar. This time it was all me. Yeah.
cybex dip machine
50 x 20
70 x 15
90 x 10
110 x 5
110 x 5
110 x 5
never tried this machine before, was surprised how much weight I could handle (2/3 of the stack), felt good. Tip: arching back and look high works for a lot more than just squats or DL.
pec dec
5 x 12
5 x 10
5 x 10
5 x 9
rope pulldown
50 x 15
70 x 12
90 x 10
100 x 10
100 x 10
100 x 9
OK, time to test out my new, improved squat. Got the box, going full range, here goes…
35 x 10
45 x 5
55 x 4
95 x 3
115 x 1
115 x 1
115 x 1
115 x 1
115 x 1
85 x 3
Yay! This was a PR, at least for the box squats. Dday, I tried your pulling down into the shoulders, seemed to work OK. Arch back, head up, tight abs, wide stance, etc, etc. Also have to remember to twist hips back & down a little, that’s not on anyone’s checklist, but helps nullify the scoliosis. Weight’s getting more solidly on heels, trying to keep from leaning forward.
Will take some vids when not lazy.
Seated calf
45 x 20
90 x 15
135 x 7
150 x 3
150 x 3
150 x 3
Not many people in the gym, but somehow everyone wanted to use the same leg extension machine. Got some sets in:
6 x 12
9 x 10
12 x 6
15 x 6
16 x 4
16 x 4
Brett, thanks. I have some strength down there, hoping to keep proceeding.
Dday, I’ve pulled the bar in the past, but was a random reaction to heavy weight. concentrating on it seems to lock the bar tighter in place.
Rack bench lockouts today, hold as long as possible:
135# . 155 . 185 . 195 . 205 . 205 . 225 . 225 . 185
getting better at these, they’re really forcing me shove legs / lock shoulders / tight back & hips, etc.
HS neck press
50 x 12
50 x 12
70 x 10
90 x 8
90 x 8
90 x 8
damn, left shoulder giving problems, stretching helped
Cybex pec dec
4 x 12
6 x 8
8 x 3
8 x 4
8 x 4
8 x 4
no stronger this time, they were tough
Cybex dip machine
60 x 20
90 x 10
120 x 4
120 x 2
100 x 8
This was very strange. 60 was fine, 90 was no problem, but a mere 30 lbs more and it felt like pushing a grand piano. Drop 20 lbs and knocked out a decent if tough set. Are my triceps all slow twitch? Maybe not recovered from last time.