Glad to hear that the shoulder seems to be holding up. I totally agree on the lower sternum idea. My shoulder feels so much better when I keep the elbows in, low bar position, and push with my lats/chest instead of the shoulder.
I hope the remodeling goes well. Been there done that…
[quote]soldog wrote:
27 August 28, 2008
Weight 181.2 #
Haven’t slept well the past few days and then pigged out on large chocolate chip cookies at our staff meeting today. …
300#x3 PR reps at former 1RM[/b]
[/quote]
Who needs sleep? Eat more cookies! Looks like those box squats have been paying off! Great DLing, Soldog.
Thanks guys!
I stopped by the local Play-it-again sports store today while getting lunch and picked up two more 45’s at 50 cents a pound. Probably about right for used equipment. They are even the same Standard brand that I have already. So, how long will it take before I need two more plates? These get me to a total of 390#s.
I’m pretty sure you can get to 365 in a few months just getting your squat up. And your squat is going to go up quickly as your CNS gets more efficient at the movement.
Might take a bit longer to get to 390, but it varies widely and you have good habits.
[quote]soldog wrote:
Thanks guys!
I stopped by the local Play-it-again sports store today while getting lunch and picked up two more 45’s at 50 cents a pound. Probably about right for used equipment.
They are even the same Standard brand that I have already. So, how long will it take before I need two more plates? These get me to a total of 390#s.[/quote]
I’d like to have that much in weights around the house.
I’m impressed with your progress.
[quote]Elaikases wrote:
I’d like to have that much in weights around the house.[/quote]
Keep your eye on the local for sale list and Craigs list. If you have the space in your house, that is…
Thanks!
but as some have pointed out in the past, I’ve just been sandbaggin’ or maybe it’s beginers luck…
Kidding aside - I had no idea in March what I would be capable of lifting just a few months later. I’m trying to avoid pre-conceptions of what I’ll be capable of doing by March 2009.
[quote]soldog wrote:
Elaikases wrote:
I’d like to have that much in weights around the house.
Keep your eye on the local for sale list and Craigs list. If you have the space in your house, that is…
I’m impressed with your progress.
Thanks!
but as some have pointed out in the past, I’ve just been sandbaggin’ or maybe it’s beginers luck…
Kidding aside - I had no idea in March what I would be capable of lifting just a few months later. I’m trying to avoid pre-conceptions of what I’ll be capable of doing by March 2009.[/quote]
I’ve read that a man in good health can go from zilch to 400 in the DL inside of 2 years. It took me about a year and a half because I specialized in it for a while and got a nice 40 pound jump in 2 months.
You can definitely do it. Your nervous system just has to be trained for it. I think you’re less than a year in and have already hit 300.
[quote]skidmark wrote:
I’ve read that a man in good health can go from zilch to 400 in the DL inside of 2 years. It took me about a year and a half because I specialized in it for a while and got a nice 40 pound jump in 2 months.
You can definitely do it. Your nervous system just has to be trained for it. I think you’re less than a year in and have already hit 300.
[/quote]
Interesting quote, I’d like to read that article if you can find it. I’ll do some searching as well. I went back through my notes and as far as I can tell the very first time I ever in my life did a dead lift of a barbell from the floor was April 20th when I started training at home.
I was doing RDLs and started dead lifting the first rep from the floor, max weight then was 175#s. Then on May 22nd I started doing specific dead lifts with a 3x5x205#s. So start my clock from mid-April 2008 and we’ll see when I can hit 4 plates on a side.
[quote]soldog wrote:
…
I had no idea in March what I would be capable of lifting just a few months later. I’m trying to avoid pre-conceptions of what I’ll be capable of doing by March 2009.[/quote]
That’s a big part of what makes this lifting stuff fun: you just don’t know what you are capable of until you work for it, and if you put in the work it usually turns out to be way beyond what you might have first imagined. Looking forward to seeing and learning from your progress over the next months, Soldog!
[quote]soldog wrote:
skidmark wrote:
I’ve read that a man in good health can go from zilch to 400 in the DL inside of 2 years. It took me about a year and a half because I specialized in it for a while and got a nice 40 pound jump in 2 months.
You can definitely do it. Your nervous system just has to be trained for it. I think you’re less than a year in and have already hit 300.
Interesting quote, I’d like to read that article if you can find it. I’ll do some searching as well. I went back through my notes and as far as I can tell the very first time I ever in my life did a dead lift of a barbell from the floor was April 20th when I started training at home.
I was doing RDLs and started dead lifting the first rep from the floor, max weight then was 175#s. Then on May 22nd I started doing specific dead lifts with a 3x5x205#s. So start my clock from mid-April 2008 and we’ll see when I can hit 4 plates on a side.[/quote]
It was Eric Cressey in his deadlift articles here on the site. I’ll see if I can scare up a link for you.
You have to visualize hitting the weight and make it so!!Skids feedback on the nervous system is right on the money.
31 August 2008
Weight 180.6#.
Warm-up: Shoulder rehab
10 Scap ups/5 push ups/20 frog crunches/5 pull ups/20 twist crunches/20 BW squat x2
Box Squats
135#x5
165#x3
180#5x3 I have a noticeable weakness in my left leg that causes me to sway to the left as my right leg takes over. Any suggestions to help correct this? Video is the final set at 180#
Good Mornings, videos to follow
Barx10
85#x10
115#x10
135#3x5
Calf raise - Barbell
225#3x10 Using these as a “heavy” walkout as well as a calf exercise
Form check on Good Mornings. This is the final set at 135#
Usually that means the the abductors on the weak side can’t support the stress. Sideways Plate pushes can help with that.
Put a plate on the outside of the foot of the weaker side on the floor and try to push it across the floor. You should feel it burning in the hollow of your butt.
If you have bands you can do knee pull-aparts.
question: was your disk problem to left? I have this same problem on my right side.
[quote]soldog wrote:
Form check on Good Mornings. This is the final set at 135#[/quote]
I like to put the bar down further on my traps. Makes it so I can go lower without the bar rolling onto my neck.
[quote]skidmark wrote:
Usually that means the the abductors on the weak side can’t support the stress. Sideways Plate pushes can help with that.
Put a plate on the outside of the foot of the weaker side on the floor and try to push it across the floor. You should feel it burning in the hollow of your butt.
If you have bands you can do knee pull-aparts.
question: was your disk problem to left? I have this same problem on my right side.[/quote]
Interestingly enough, my right leg was the affected one when I had that blown disk. I’ll try both of those suggestions. I just took measurements this weekend and both left arm and leg are smaller, I’m just right side dominant.
Thanks Skidmark
No one’s ever shown me how to do GMs soldog, so what I tell ya is just from personal experience. I like my feet a little closer together,a real slow deliberate motion down. I’ll go down only as far as I need to to really feel the strain. That’ll depend on how much weight I’m using. Your depth looks fine I’d say.
[quote]skidmark wrote:
I like to put the bar down further on my traps. Makes it so I can go lower without the bar rolling onto my neck.[/quote]
I’ll try that - although right now my hamstring tightness is limiting my depth.
[quote]daddyzombie wrote:
No one’s ever shown me how to do GMs soldog, so what I tell ya is just from personal experience. I like my feet a little closer together,a real slow deliberate motion down. I’ll go down only as far as I need to to really feel the strain. That’ll depend on how much weight I’m using. Your depth looks fine I’d say.[/quote]
Thanks DZ, any help is good.
I’ll try putting my feet closer together. Right now I wasn’t really thinking about that at all.
31 August 31, 2008
Progress summary: Since I�??m stopping my calorie counting weight loss phase and starting out on a strength gaining phase, I thought I�??d summarize my progress. I started around August 1, 2007 by getting on the mountain bike are started riding around the neighborhood. I could barely make it a few miles and a couple hundred feet of elevation change and then only by stopping frequently. I probably weighed 230#s. October 2007 I started lifting. March 2008 I joined T-Nation and started posting a log.
October 7 2007 March 18 2008 August 31 2008
Weight 209# ---------193# ---------- 179#
Chest: 43.5 in --------- 41.5 ---------- 39.25
Upper Arm: 14 in ----- 14 ------------ 14
Thigh: 23.25 in ------ 22 ------------- 22.25
Waist: 40.5 in --------- 38 ------------- 34.5
Hip: 43.5 in ------- 41.25 ------------- 38.5
And these caliper measurements
Chest: 22.8 mm — 15.8 ---------- 9
Abdominal : 27.8 mm — 23.4 — 14
Thigh: 16.4 mm ------- 12 -------- 9
Don�??t have pictures from October but these are from March, May and August