[quote]Sterneneisen wrote:
(Long live coach Thibaudeau… keeping your shoulders back but NOT down is plain genius, and it feels a million times more ~natural~, at least for me. No more pain OR crackling in the shoulders.)[/quote]
I have seen people talking about this a lot lately,can someone point me towards the article where Thibaudeau recommends this.
[quote]OBoile wrote:
[quote]tom63 wrote:
Because the more they drift forward , the harder it will be to achieve proper depth . Check out some videos of mike bridges . He had excellent form with no forward knee movement . But some is no big deal . [/quote]
??? Unless the movement is extreme, this simply isn’t relevant.
Knees past toes, but still very deep.[/quote]
forget kness past toes. I’ll put her ankles behind her head and wear her ass out.
Kevin, thanks for the answer.
Well, dips, with 45 lbs (for now), feel PERFECTLY fine (I don’t go all the way down, just a little below humerus horizontal…there’s sometimes some crackling…but usually when I do them with my shoulders tired…or me generally run down).
And now so does bench. And, I began doing one-arm push-ups…and these also feel great.
Ext rotations: 20 lbs for now, they feel very fine. I don’t go to failure. Charles Poliquin had an athelete go from 8 lbs x 8 to 34 lbs x 8 on strict external rotations and his bench increased by about 50 lbs with no benching whatsoever for a few months…probably also no pressing.
Tested both my DL and squat 1 RM (had to go talk to someone in another gym, he was busy, so I had an hour to stand around…since they had a squat rack…).
DL: 300…finally 2 x BW. I now learnt that 1RM (or 2RM) DLs are completely different animals from (5,6…10 etc. RM DLs). It took an eternity (probably more than one second) to get the bar moving.
Yes, I know it’s nothing etc. But I’m glad I got it. Before 4x BW there’s 3x BW, before that there’s 2.95 BW, 2.9 BW…2.1 BW etc. And it took me two years. (I began with 100 lbs due to a very weak back)
Squat: 200 lbs. I got pinned under 220. I forgot to keep my weight on my heels (kept it on the middle of the foot), maybe then I would’ve gotten it up.
Chins: I didn’t have access to my (good) chinning bar, the one at the gym is unusable (chinning bar + ~captain’s chair, you’ll hit the back support on the way up if you wear a weight belt, and you’ll hit it with your legs regardless of weight belt…wondering how you can design something so badly), so for the past ~2 months I only did low rep body weight chins (trying to lever them). I can still chin 100 lbs.
: ) Can’t wait to start using 5/3/1 for chins. No, I don’t care that Jim doesn’t use the 5/3/1 template for chins.
Eisen
[quote]Sterneneisen wrote:
Kevin, thanks for the answer.
Well, dips, with 45 lbs (for now), feel PERFECTLY fine (I don’t go all the way down, just a little below humerus horizontal…there’s sometimes some crackling…but usually when I do them with my shoulders tired…or me generally run out).
And now so does bench. And, I began doing one-arm push-ups…and these also feel great.
Ext rotations: 20 lbs for now, they feel very fine. I don’t go to failure. Charles Poliquin had an athelete go from 8 lbs x 8 to 34 lbs x 8 on strict external rotations and his bench increased by about 50 lbs with no benching whatsoever for a few months…probably also no pressing.
Tested both my DL and squat 1 RM (had to go talk to someone in another gym, he was busy, so I had an hour to stand around…since they had a squat rack…).
DL: 300…finally 2 x BW. I now learnt that 1RM (or 2RM) DLs are completely different animals from (5,6…10 etc. RM DLs). It took an eternity (probably more than one second) to get the bar moving.
Yes, I know it’s nothing etc. But I’m glad I got it. Before 3x BW, there’s 2.95 BW, 2.9 BW…2.1 BW etc. And it took me two years. (I began with 100 lbs due to a very weak back)
Squat: 200 lbs. I got pinned under 220. I forgot to keep my weight on my heels (kept it on the middle of the foot), maybe then I would’ve gotten it up.
Chins: I didn’t have access to my (good) chinning bar, the one at the gym is unusable (chinning bar + ~captain’s chair, you’ll hit the back support on the way up if you wear a weight belt, and you’ll hit it with your legs regardless of weight belt…wondering how you can design something so badly), so for the past ~2 months I only did low rep body weight chins (trying to lever them). I can still chin 100 lbs.
: ) Can’t wait to start using 5/3/1 for chins. No, I don’t care that Jim doesn’t use the 5/3/1 template for chins.
Eisen[/quote]
Hey, it’s your body so if your dips feel good, do it up. Remember not to use examples of other peoples success to give you an excuse to do something strange. That guy might have improved his bench by not benching and only doing int/ext rotations, but that’s an exception, not a rule. Bench to increase your bench because that’s what works for EVERYONE, not some guy who, remember, was trained by Charles Poliquin. You are not.
Awesome news that you got 2xBW on your DL. Now start working at 3x. It’s too bad you don’t have a good chin bar at the gym- spend $20 and get/build one at home and bang some out after you get back from the gym or something. I dunno what you mean about Wendler not doing chins on 5/3/1, they’re his favorite assistance exercise- he recommends 50 reps a week, so shoot for that. If you mean the 5/3/1 set/rep and poundage scheme, then no, Wendler doesn’t recommend that. It really doesn’t matter. Feel free to get creative w/ chins. My favorite is to use a towel wrapped around the bar on my last set. That’ll help your DL grip too! Don’t worry about only getting a 200lb squat. For a 150lb beginner that’s respectable. If you fix your form up than you’ll probably be able to add a decent amount to it. I hope you didn’t take your squat max after you took your deadlift max… then you really only found your after-deadlift max
EDIT: when you say you can chin 100lbs, what do you mean by that? 100lbs hanging around your waist?
100 lbs round my waist.
Oh, I’ve a 110 lb. well-welded metallic chinning tower at home…only that it’s been unusable (I sheet you not) for about two months, and will be for at least two more months.