[quote]skidmark wrote:
Oh - and the squats looked good. Nice and controlled.[/quote]
Thanks skid
No particular suggestions for improvement? Other than the obvious - “Get a rack, stupid!” and keep on keepin’ on with increasing the weights?
[quote]soldog wrote:
skidmark wrote:
Oh - and the squats looked good. Nice and controlled.
Thanks skid
No particular suggestions for improvement? Other than the obvious - “Get a rack, stupid!” and keep on keepin’ on with increasing the weights?[/quote]
Well - like maraudermeat hit me with today: get those elbows forward to get the chest out and back arched so you can drive up with the hips.
[quote]streamline wrote:
On the trail again. Right on Bro![/quote]
Thanks stream!
I was going to get out on the trail today, even took the bike to work. But the wind was high enough to blow grit and small pebbles in your face, too much for me.
[quote]skidmark wrote:
soldog wrote:
skidmark wrote:
Oh - and the squats looked good. Nice and controlled.
Thanks skid
No particular suggestions for improvement? Other than the obvious - “Get a rack, stupid!” and keep on keepin’ on with increasing the weights?
Well - like maraudermeat hit me with today: get those elbows forward to get the chest out and back arched so you can drive up with the hips.[/quote]
And here I thought I had my elbows pretty much all the way forward. I guess I do see where they chicken wing on the way up.
6 March 2009
W=202
Bike 10 min W/u
Sh Rehab
Bench barx20, 95x5, 115x5, 135x5, 165x3/2/3/3/3
DB BO row R & L 99# x5/5/5/5/5
DB OHP 51# Rx5/5/5/4/1 Lx5/5/4/3/0
Chins BW+25 3/3/3/2/1
Lost focus on the bench second set at 165 and my son had to help. The rest went up without help.
Hey nice vids!
the squats do look smooth with decent depth too.
[quote]soldog wrote:
6 March 2009
W=202
Lost focus on the bench second set at 165 and my son had to help. The rest went up without help.
[/quote]
That’s easy to do. Great recovery and good workout, soldog
Thanks guys!
I took yesterday as a recovery day in anticipation of going snow boarding today. But, this morning my back is playing tricks on me so I’m staying home. Will attempt a light session later today.
Smart move to rest and let your body heal.Your training is flowing again bro nice work.
Thanks Jimmy - but three days off left me feeling like a slug…
10 March 2009
W=202
Bike 10 min W/u
Sh Rehab
Bench barx20, 95x5, 115x5, 135x5, 170x3/3/3/3/3
DB BO row 104# Rx5/5/3 Lx5/4/3
DB OHP 37.5# Rx10/10/10 Lx10/10/10
Chins BW+30 3/3/2
Just ran out of gas tonight after a good bench PR (first time at 170 for any number of reps)
My shoulders are telling me that I need to back off the OHP weights and go back to higher reps. I think I’ll keep the BO row at this weight and work on increasing the reps as well. Since the bench progression hasn’t stalled, I’ll stick with increasing the weight each session. My weight has leveled off around 200 but I’d rather fit in my 34" pants again. So I’m going to get a handle on my eating again for a while moving into spring and summer. Right now that means quitting the Coca-Cola and reducing the beer and chips (don’t think I want to quit those).
Dont give up the beer AND chips…
looking strong.
are you doing any shoulder prehab?
It has made me a new man.
Cannot pimp it enough
kmc
soldog wrote:
Thanks Jimmy - but three days off left me feeling like a slug…
10 March 2009
W=202
Bike 10 min W/u
Sh Rehab
Bench barx20, 95x5, 115x5, 135x5, 170x3/3/3/3/3 (PR +5 lbs new territory!)
DB BO row 104# Rx5/5/3 Lx5/4/3
DB OHP 37.5# Rx10/10/10 Lx10/10/10
Chins BW+30 3/3/2
Just ran out of gas tonight after a good bench PR (first time at 170 for any number of reps)
My shoulders are telling me that I need to back off the OHP weights and go back to higher reps. I think I’ll keep the BO row at this weight and work on increasing the reps as well. Since the bench progression hasn’t stalled, I’ll stick with increasing the weight each session. My weight has leveled off around 200 but I’d rather fit in my 34" pants again. So I’m going to get a handle on my eating again for a while moving into spring and summer. Right now that means quitting the Coca-Cola and reducing the beer and chips (don’t think I want to quit those).
edit: fixed that for you.
[quote]kmcnyc wrote:
Dont give up the beer AND chips…
looking strong.
are you doing any shoulder prehab?
It has made me a new man.
Cannot pimp it enough
kmc[/quote]
Thanks kmc - the “sh rehab” note after my bike warm up stands for shoulder rehab and consists of internal/external rotations , scap retractions and lateral pull downs against bands. I started doing these around last April trying to improve a shoulder impingement in my right shoulder. Which, after a cortisone shot, in much improved. I can tell, though, that the heavier OHPs aren’t improving things and I really want to continue benching. As far as the YTWL goes, I’ve been considering it but haven’t yet tried it on my bench.
[quote]skidmark wrote:
edit: fixed that for you.
[/quote]
Gee thanks skid - turning me into a PR whore now - lol.
i remember the bar footed squatter from over at the Staley site:)
i watched your vids and they look pretty good other than you need to stay a bit tigher going down and coming up. consciously force your elbows forward the entire time. especially as you come out of the hole. i know you probably like to lift barefooted but as the weight gets heavier, you really need a pair of rigid soled shoes that you can actively force your knees out against.
also, this is just me, but i would look into getting a good lifting belt. the misconception is that if your core is strong you don’t need one. but that isn’t what a belt is really used for. it should be a little loose and you force your abs out against it the entire time to keep it tight. also, in the bottom a belt keeps everything super tight. i’ve never seen anyone squat any really impressive weight without using one. i use my belt as a measure for knowing when i hit depth- the bottom of my belt touches my upper thighs.
[quote]maraudermeat wrote:
i remember the bar footed squatter from over at the Staley site:)
i watched your vids and they look pretty good other than you need to stay a bit tigher going down and coming up. consciously force your elbows forward the entire time. especially as you come out of the hole. i know you probably like to lift barefooted but as the weight gets heavier, you really need a pair of rigid soled shoes that you can actively force your knees out against.
also, this is just me, but i would look into getting a good lifting belt. the misconception is that if your core is strong you don’t need one. but that isn’t what a belt is really used for. it should be a little loose and you force your abs out against it the entire time to keep it tight. also, in the bottom a belt keeps everything super tight. i’ve never seen anyone squat any really impressive weight without using one. i use my belt as a measure for knowing when i hit depth- the bottom of my belt touches my upper thighs. [/quote]
Thanks meat!
I presume that, on the Sumo DL, I should just listen to the same advice you gave to skidmark?
[quote]soldog wrote:
maraudermeat wrote:
i remember the bar footed squatter from over at the Staley site:)
i watched your vids and they look pretty good other than you need to stay a bit tigher going down and coming up. consciously force your elbows forward the entire time. especially as you come out of the hole.
i know you probably like to lift barefooted but as the weight gets heavier, you really need a pair of rigid soled shoes that you can actively force your knees out against.
also, this is just me, but i would look into getting a good lifting belt. the misconception is that if your core is strong you don’t need one. but that isn’t what a belt is really used for. it should be a little loose and you force your abs out against it the entire time to keep it tight.
also, in the bottom a belt keeps everything super tight. i’ve never seen anyone squat any really impressive weight without using one. i use my belt as a measure for knowing when i hit depth- the bottom of my belt touches my upper thighs.
Thanks meat!
I presume that, on the Sumo DL, I should just listen to the same advice you gave to skidmark?
[/quote]
from what i saw on the sumo, your form looked good BUT the angle was not the best and the weight didn’t look all that heavy for you:)
Thanks again meat!
Since 315 was too easy and I got home late. I decided to do a short session and test my max. I’d appreciate comment on form and warm-up progression. If the video shows here, it is the 365# attempt.
12 March 2009
W=199#
Bike 10 min Sh. Rehab.
Sumo DL 135x5, 225x5, 245x3, 295x1, 325x1, 345x1, 365x1 PRs (previous PR of 335# conventional DL
345# attempt
365# attempt
I think I had more than the 365# but wanted to end on success.
Meat, QT, JimmyT, skidmark, hel and anyone else who cares to chime in:
I’d really like any suggestions on a plan to get me to a 405# sumo DL say by the end of April.
Thanks for all your help!
I think you already have 405, you just haven’t attempted it yet.
[quote]skidmark wrote:
I think you already have 405, you just haven’t attempted it yet.[/quote]
Thanks skid - maybe I just need to get my head around it, but it didn’t feel like I had another 40#s in me…