[quote]mom-in-MD wrote:
just practice with lower weight? Nail your form and move on. [/quote]
that’s what I’m doing next week with the top-half deadlift. today I did them and felt my lower back too much, need to focus on dem glutes.
also Dashizzle, I don’t know if you check BOI, but I wrote this in there:
so today on the way back from the gym, I rode my bike past a parked SUV with some kids and their mom, and as I passed them, I hear the kid shout to his mom “Look mom, it’s Superman!”… that put a smile on my face, to say the least
[quote]Dasher wrote:
awww! thats awesome, Andrew. You are superman! I dont check BOI much unless you tell me to check it out. My kind aint allowed in thurr
I hope Masch comes in here and sees that you are superman.[/quote]
your kind is allowed. two girls used to post in there every now and then (DebD and buckeyegirl).
[quote]PB Andy wrote:
also the Olympic lifter in me wants to see you keep your butt lower as you initiate the pull, and then keep that same back angle from floor to knee[/quote]
And you know what helped me with this?..retracting my lats!! Its amazing how something so innocuous made a huge difference. Another gem from Andy - you da best!
[/quote]
yeah I’ve noticed that the cues that are helpful are the ones that tell you to DO something instead of NOT do something. So instead of saying “your butt is too high”, say “puff your chest out” and that will help a myriad of problems.
edit: yeah, scj is right. The way the Chinese teach it (in terms of Oly) is to think/use quads until around knee level, and at that point is where you shift the tension into the hip extension muscles. [/quote]
I only think 2 things during my setup: Start with the quads, and pull back hard when it’s past the knees.
During my setup, I pull the slack out of the bar and just focus on making sure no muscle moves besides my quads until the bar is off the ground. Once the bar is in the air my mind is blank and I’m just ripping as fast as I can.
I’m no expert PLer but hopefully that helps. I really liked what CT wrote when he said “You can’t think during a deadlift. Think about your form leading up to it, then get stupid and lift as hard as possible, then replay your form in your head after the lift” or something like that.
Today is the first day since tuesday I have been able to possibly workout, so im going to give it a go. Last night was my scheduled carb up, so my bestie made me some pasta. Im not sure who taught him to cook, but shit was AWESOME. I am super ready for gym time now. Will report back after its over.
[quote]PB Andy wrote:
also the Olympic lifter in me wants to see you keep your butt lower as you initiate the pull, and then keep that same back angle from floor to knee[/quote]
And you know what helped me with this?..retracting my lats!! Its amazing how something so innocuous made a huge difference. Another gem from Andy - you da best!
[/quote]
yeah I’ve noticed that the cues that are helpful are the ones that tell you to DO something instead of NOT do something. So instead of saying “your butt is too high”, say “puff your chest out” and that will help a myriad of problems.
[/quote]
Andy - that’s one of the smartest things I’ve heard/read in a longtime and I plan to put it in practice.
MiM–tell me about it! Gym went good. Did skwatz, but it was rough. I couldnt breath to save my life. I still had a case of man-voice going on so it was really just for the movement. Then I kinda ran outta time and had to jet to St. Louis for that seminar. Didnt write down what I did, even.
Hi Frenchie!!! Andy is smart.
Todayyyyyyyy…
This morning I ran until I didnt want to. I have a lot on my mind (good things. All aspects of my life are going really well) so I kinda trailed off into Dash land, mentally. 5 miles later, I turned my ass around and wound up running a 10 miler. LOL These runs are absolutely detrimental to my strength gains, but its kinda my only “me” time. Usually I get sick of myself and turn around much earlier, though. Tomorrow I have a friend who wants to run with me, so he will probably ruin my me time. lol oh well.
This afternoon, I did the following benchmark WOD (Crossfit. Bite me.)
10 Handstand push-ups (getting better at these. Have been doing a little electro-therapy on my shoulders and my ROM has definitely improved! Got 5 in one go
205 pound Deadlift, 15 reps (my buddy watched these for me and gave me some good cues. I think he will stick around for deadlifts for the time being so I can work on what yall helped me with)
25 Box jumps, 30 inch box (cake)
50 Pull-ups (fuck…why do these not get easier?!)
100 Wallball shots, 15 pounds, 10?
200 Double-unders
Run 400 meters with a 45lb rucksack
[quote]Dasher wrote:
MiM–tell me about it! Gym went good. Did skwatz, but it was rough. I couldnt breath to save my life. I still had a case of man-voice going on so it was really just for the movement. Then I kinda ran outta time and had to jet to St. Louis for that seminar. Didnt write down what I did, even.
Hi Frenchie!!! Andy is smart.
Todayyyyyyyy…
This morning I ran until I didnt want to. I have a lot on my mind (good things. All aspects of my life are going really well) so I kinda trailed off into Dash land, mentally. 5 miles later, I turned my ass around and wound up running a 10 miler. LOL These runs are absolutely detrimental to my strength gains, but its kinda my only “me” time. Usually I get sick of myself and turn around much earlier, though. Tomorrow I have a friend who wants to run with me, so he will probably ruin my me time. lol oh well.
This afternoon, I did the following benchmark WOD (Crossfit. Bite me.)
10 Handstand push-ups (getting better at these. Have been doing a little electro-therapy on my shoulders and my ROM has definitely improved! Got 5 in one go
205 pound Deadlift, 15 reps (my buddy watched these for me and gave me some good cues. I think he will stick around for deadlifts for the time being so I can work on what yall helped me with)
25 Box jumps, 30 inch box (cake)
50 Pull-ups (fuck…why do these not get easier?!)
100 Wallball shots, 15 pounds, 10?
200 Double-unders
Run 400 meters with a 45lb rucksack
time: 21:45[/quote]
Awesome workout! Got winded looking at it, I must do this one!
[quote]Dasher wrote:
MiM–tell me about it! Gym went good. Did skwatz, but it was rough. I couldnt breath to save my life. I still had a case of man-voice going on so it was really just for the movement. Then I kinda ran outta time and had to jet to St. Louis for that seminar. Didnt write down what I did, even.
Hi Frenchie!!! Andy is smart.
Todayyyyyyyy…
This morning I ran until I didnt want to. I have a lot on my mind (good things. All aspects of my life are going really well) so I kinda trailed off into Dash land, mentally. 5 miles later, I turned my ass around and wound up running a 10 miler. LOL These runs are absolutely detrimental to my strength gains, but its kinda my only “me” time. Usually I get sick of myself and turn around much earlier, though. Tomorrow I have a friend who wants to run with me, so he will probably ruin my me time. lol oh well.
This afternoon, I did the following benchmark WOD (Crossfit. Bite me.)
10 Handstand push-ups (getting better at these. Have been doing a little electro-therapy on my shoulders and my ROM has definitely improved! Got 5 in one go
205 pound Deadlift, 15 reps (my buddy watched these for me and gave me some good cues. I think he will stick around for deadlifts for the time being so I can work on what yall helped me with)
25 Box jumps, 30 inch box (cake)
50 Pull-ups (fuck…why do these not get easier?!)
100 Wallball shots, 15 pounds, 10?
200 Double-unders
Run 400 meters with a 45lb rucksack
PS I’m sure you’ve heard this before; this log is almost unbelievable. However, the fact it seems to be real is amazingly inspiring. Good work and thanks for the inadvertent encouragement.
Iron—thanks! Im glad you took a looksie. I live for the conditioning aspect of things, which is a double edged sword. I definitely like to party. There are stronger and there are faster people, though. The electro stuff is http://arpwave.com/indexmain.htm
I tend to say yes, especially given that your goals are to look good nekked(my goal right now, too). However, there are lotsa ways to make things harder.
-lift the load faster (becoming quick and deliberate in each rep)
-rest less between sets
-do more work in less time(think overall workout and look for efficiency “holes”)
-focus the load on the targeted muscle. (mind-muscle connection/ time under tension manipulation. I suuuuck at this one)
I switch back and forth between crossfit-style metabolic work and 5/3/1 more conventional “body building” accessory work. Every 6 or 8 weeks I try to focus on a different aspect of training, especially since I have nothing on my agenda for a bit. It also helps me not get in a rut.
