mrodock, it seems that you have really hit your groove. Impressive lifting, man.
[quote]undesired08 wrote:
mrodock, it seems that you have really hit your groove. Impressive lifting, man.[/quote]
Thanks big fella, definitely looking forward to the meet!
[quote]mrodock wrote:
Thought about trying the pin presses last night in a close grip form. They didn’t bother my shoulder all that much during warm-up, so I went with them. My shoulder felt pretty good going into the session so I felt okay with being a bit more aggressive. The pins were set slightly closer to my chest than lockout.
[/quote]
Very inspiring lifts.
Good choice on the pin presses! Good to see you working the Triceps and close grip also works the chest muscles closest to the sternum. Hopefully your bench surprises you in a few weeks.
Changed my handle for this forum. It’s time to turn a new leaf.
[quote]Oldman Powers wrote:
[quote]mrodock wrote:
Thought about trying the pin presses last night in a close grip form. They didn’t bother my shoulder all that much during warm-up, so I went with them. My shoulder felt pretty good going into the session so I felt okay with being a bit more aggressive. The pins were set slightly closer to my chest than lockout.
[/quote]
Very inspiring lifts.
Good choice on the pin presses! Good to see you working the Triceps and close grip also works the chest muscles closest to the sternum. Hopefully your bench surprises you in a few weeks.
Changed my handle for this forum. It’s time to turn a new leaf.[/quote]
I really think close grip pin presses are going to become a staple. They really gives the feeling of the transition where the shirt gives up and it is mostly triceps into lockout. Appreciate the suggestion!
A pleasant surprise from the bench would be nice. I am in a very positive mindset about it.
You’ve gone through the grinding of rehab, time to enjoy the benefits of that and of course your “old” man strength!
I watched the pulls a bunch more and realized that even on my best set (#3), the bar moved away from me as I broke it off the floor. I may have even kicked the bar a couple of sets just before initiating the pull. My shins are right on the bar, I need to back up 1 to 1.5 inches. This may make a pretty big difference. If I can do that and get a good grip on the bar (descend far enough) then I will have made the most important technical changes.
If I can accomplish 3 improvements then I would add keep the chest higher.
[quote]mrodock wrote:
I watched the pulls a bunch more and realized that even on my best set (#3), the bar moved away from me as I broke it off the floor. I may have even kicked the bar a couple of sets just before initiating the pull. My shins are right on the bar, I need to back up 1 to 1.5 inches. This may make a pretty big difference. If I can do that and get a good grip on the bar (descend far enough) then I will have made the most important technical changes.
If I can accomplish 3 improvements then I would add keep the chest higher.[/quote]
Nice job on the pulls. I noticed that the bar moved forward on you before it started to move, but didn’t comment simply because I have no experience pulling Sumo. Just play around with bar placement. I worked on this recently, and found that I had the bar too far away, and was getting pulled over the bar, just making me SLDL it even worse. Once I found a good starting position, I figured out where the bar lined up with the stripes on the sides of my Sambas, and now I can start every pull in the exact same place.
Looking strong brother. Keep up the good work.
[quote]Modi wrote:
Nice job on the pulls. I noticed that the bar moved forward on you before it started to move, but didn’t comment simply because I have no experience pulling Sumo. Just play around with bar placement. I worked on this recently, and found that I had the bar too far away, and was getting pulled over the bar, just making me SLDL it even worse. Once I found a good starting position, I figured out where the bar lined up with the stripes on the sides of my Sambas, and now I can start every pull in the exact same place.
Looking strong brother. Keep up the good work.[/quote]
Thanks man, definitely look forward to testing this cycle out on meet day.
Any time you see something that looks off feel free to say something, I trust your eyes.
I had noticed your pulls looked very different. You definitely used your leg strength much better, I bet we’ll see a big pull out of you at the Arnold. I sure would like to be there if I can swing it.
Week 8, Day 3 (Monday, day late)
Squat
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
5x3x360 (80%) [belted]
Pendlay Rows (stalled, change lift)
1x8x110
1x5x135
1x7x155
Side-lying concentric eccentric (rotator cuff)
2x15x3lbs
Sumo Goodmorning
3x5x185
Shoulder 4-way
1x15x8lbs
Leg lowering
3x8
Hammer curls
3x12x25
Had some family obligations this past weekend that made working out on Sunday nearly impossible. Even with the extra day squats were really hard. Something about being away from home for a couple of days seems to slow down recovery.
Anyway I have a really easy deload session on Wednesday and then the Skills Evaluation on Friday. Time to focus on recovery and start to evaluate my strength.
[quote]mrodock wrote:
Thanks man, definitely look forward to testing this cycle out on meet day.
Any time you see something that looks off feel free to say something, I trust your eyes.
I had noticed your pulls looked very different. You definitely used your leg strength much better, I bet we’ll see a big pull out of you at the Arnold. I sure would like to be there if I can swing it.
[/quote]
Alright, I’ll let you know if I see anything else. I’m not much of a gear whore, so I try not to offer advice out of ignorance.
Yeah, I have been trying to get my hips lower to start the pull, along with starting an inch or so closer to the bar. My DL has been stale for a while, so I’d be very happy with a decent PR. Or any PR for that matter.
How far is Columbus from you? If you are going to make it out to the meet, let me know and we can meet up out there.
[quote]Modi wrote:
[quote]mrodock wrote:
Thanks man, definitely look forward to testing this cycle out on meet day.
Any time you see something that looks off feel free to say something, I trust your eyes.
I had noticed your pulls looked very different. You definitely used your leg strength much better, I bet we’ll see a big pull out of you at the Arnold. I sure would like to be there if I can swing it.
[/quote]
Alright, I’ll let you know if I see anything else. I’m not much of a gear whore, so I try not to offer advice out of ignorance.
Yeah, I have been trying to get my hips lower to start the pull, along with starting an inch or so closer to the bar. My DL has been stale for a while, so I’d be very happy with a decent PR. Or any PR for that matter.
How far is Columbus from you? If you are going to make it out to the meet, let me know and we can meet up out there.[/quote]
Gear whore I am.
I think the starting closer to the bar is really making a difference.
Columbus is about 10 hours, so I’m not really sure if I will be able to make it, but I definitely would like to spectate. But I’ll definitely let you know if I’ll be heading down.
Week 9, Day 1
Squat (belted)
1x3x225 (50%)
2x3x270 (60%)
3x2x315 (70%)
Band Pulldowns
1x12xmonster mini
2x8xlight
Just a deload session to take me into the Skills Evaluation on Friday where I work up to 95% on all 3 lifts. I really feel like I have found 3 very productive shoulder exercises, all of them with bands, pulldowns, bent over rows, and behind the neck pull-aparts.
[quote]mrodock wrote:
Just a deload session to take me into the Skills Evaluation on Friday where I work up to 95% on all 3 lifts. I really feel like I have found 3 very productive shoulder exercises, all of them with bands, pulldowns, bent over rows, and behind the neck pull-aparts.[/quote]
bands are amazing! i started using them for hamstring, hip flexor and hip stretching as well as pec, neck and back stretching. gonna try your exercises a shot too.
Hey man, could you transfer to me some of your squat poundages?? I accpet paypal ;).
Damn, each time i look this log i just see bigger numbers(bench is just for showing off) and some incredible squats, i think my squat just went up 40 pounds reading this.
Good luck with the meet.
[quote]grettiron wrote:
[quote]mrodock wrote:
Just a deload session to take me into the Skills Evaluation on Friday where I work up to 95% on all 3 lifts. I really feel like I have found 3 very productive shoulder exercises, all of them with bands, pulldowns, bent over rows, and behind the neck pull-aparts.[/quote]
bands are amazing! i started using them for hamstring, hip flexor and hip stretching as well as pec, neck and back stretching. gonna try your exercises a shot too.[/quote]
I’ll have to get that handy with the bands.
Those pulldowns are absolutely amazing. I just wrap the bands around the top of the Smith machine and kneel. Then right at the bottom I depress the scapulae HARD.
[quote]tuchavito wrote:
Hey man, could you transfer to me some of your squat poundages?? I accpet paypal ;).
Damn, each time i look this log i just see bigger numbers(bench is just for showing off) and some incredible squats, i think my squat just went up 40 pounds reading this.
Good luck with the meet.[/quote]
Get some squat shoes, those might give you about 30 pounds as they did me.
Thanks man!
Week 9, Day 2 (Skills Evaluation, morning bw: 200.4)
Squat (46 Metal King V-type; Ivanko bar)
1x560 (93.3%)
1x590 (98.3%)
Bench (44 F6)
1x275
0x295 (missed at lockout)
1x285
Deadlift (50 Metal Viking V-type: Ivanko bar)
1x520 (94.5%)
1x540 (98.2%)
Video later, ran out of battery for deadlifts though.
Really happy with how things went. The 590 felt like an easy opener. Deadlift 520 was pretty easy, 540 was a little bit of a grind. Probably had ~555 in me today.
Bench I just really have to work on leg drive and I think I can hit 297 at the meet. Seems as though it will be tough to touch anything lighter than 275 in this shirt.
I was very happy to be able to get in the tighter squat suit and use it effectively. I fucking love that suit. The newer suit (size 48) I can nearly hit depth with the straps up and NO WEIGHT.
Planned openers
Squat
573
Bench
269/275
Deadlift
523
Skill Evaluation Video
A couple of notes:
-
Although my camera ran out of battery for my 2 work weights on deadlift I think the rep at 465 gave me a good idea that my technique is improving.
-
I really need to drive HARD with my legs once I get the press command, right now my kinetic chain isn’t consistent. Also if I can try to tear the bar apart I might get my triceps to kick in a little bit harder to give me better lockout power.
Golf swing looked pretty good at the end, lol.
With your bench shirt, are you wearing a belt to keep it seated? When I used a shirt I noticed a huge difference when I kept the shirt seated with a belt compared to going without one. Touching might be tougher, but you will get more pop out of it to take you to lockout. Also, tucking your elbows just a hair more and getting a little more arc out of your bar path by pushing back toward your face will help get that last couple of inches on lockout. You have the strength to get in the 300’s.
[quote]novaeer wrote:
Golf swing looked pretty good at the end, lol.
With your bench shirt, are you wearing a belt to keep it seated? When I used a shirt I noticed a huge difference when I kept the shirt seated with a belt compared to going without one. Touching might be tougher, but you will get more pop out of it to take you to lockout. Also, tucking your elbows just a hair more and getting a little more arc out of your bar path by pushing back toward your face will help get that last couple of inches on lockout. You have the strength to get in the 300’s. [/quote]
I figured why not throw a golf swing into the mix.
I am wearing a dress pant type belt. I never liked the way a standard lifting belt felt.
I am a little paranoid about getting called for belly benching, so that is probably why I am not tucking my elbows as much as I should.
Did you like the bar path on any of the presses or could they all have been pushed back more toward my face?? Probably not a good enough angle to really tell.
That squat/deadlift suit is really working well, thanks again!