Thanks guys, I was in a bad way all day today after that workout … Wife was worried I broke myself…
Coach MMeat-- incredible analysis, thank you.
I understand what you’re describing especially after rewatching the lift after your post, but to be honest, I can’t visualize the correction.
That initial movement should be ‘back’ before ‘up’? Is my ass too high to begin with? It seems that my hips should be lower at the start?
I’m having a hard time with ‘sit back’ and ‘thrust forward’ at the same time. Like, almost go back on my heels back? Would it help if the bar slides back on the supports before up-- is that the ‘vector’ you’re talking about?
Just think of that rack pull as the top end of a DL where you are trying to get your ‘dick out’. That is the command we actually use. Even with the girls. ‘Dick out, Dick out’. It will never get old. It also looks like the bar is too far in front of you (hard to tell with angle of camera). Pull that bitch close to your body.
With your rowing prowess I think you could add at least a hundred pounds onto that pull, fast…
Flat DB Press: 75x10, 100x10, 110x8, 120x5(+1), 120x5
Inc. DB Press: 90x10
Inc. Cable Flyes: 20x20, 30x15, 35x10
Dips: BWx5
EZ Bar Sk.Cr: 70x12, 90x8, 70x10 (just plate wt. I have no idea how much the EZ bar weighs)
Inc. DB Lat Raise: 10x20, 15x12, 20x10
Rev Cable Tri. P/D: 50x19, 50x15 (just as a finisher/pump)
Interestingly, my chest/tris are just a little sore from last night, but my freakin’ back and traps are SORE from Sunday (and possibly DL’ing the 120’s off the floor before pressing). My DOMS usually comes on 2 days later rather than the next day. Weird.
[quote]ecogenx wrote:
You’re gonna get all bulky training like this. Maybe some yoga and stretching would be better.[/quote]
Funny, I measured my arms recently but they really haven’t gotten bigger at all in months. However, they are a bit leaner, and I haven’t lost any weight, in fact, I was surprised to see last week that I broke (a smooth) 250#.
I guess there’s a little trade off. I don’t know what to think of the arms yet, whether I’m plateauing (although weights are going up), or if I need to eat more to encourage growth, or I’m doing too much, or too little, or what.
I’m happy to see my lifts improving, but I’m also going for arm size.
[quote]ecogenx wrote:
You’re gonna get all bulky training like this. Maybe some yoga and stretching would be better.[/quote]
Funny, I measured my arms recently but they really haven’t gotten bigger at all in months. However, they are a bit leaner, and I haven’t lost any weight, in fact, I was surprised to see last week that I broke (a smooth) 250#.
I guess there’s a little trade off. I don’t know what to think of the arms yet, whether I’m plateauing (although weights are going up), or if I need to eat more to encourage growth, or I’m doing too much, or too little, or what.
I’m happy to see my lifts improving, but I’m also going for arm size.
Dunno yet.[/quote]
You know my vote is going to be cut back. I’m a minimalist. My arms/chest/back got bigger when I started to deadlift a couple years ago. I wasn’t doing any direct arm work either. But look at big Pete and the volume works well for him. Most likely its what ever you enjoy doing.
[quote]ecogenx wrote:
Looks good to me. You are making great gains. What were your maxes a year ago? (If you can remember because you are getting older)[/quote]
Interesting question. Just went back to “Shut Up 'n Lift Log” to see what I was doing this time last year and it’s immediately clear that I’ve progressed in some things and regressed in others-- mostly because they fell out of rotation or de-emphasized, like leg extensions which I’ve just added back.
Some maxes from late Jan. 09:
Then(Now)
Arms: 17.5" (18.5")
Squat: 315x10/405x1 (390x8/455x1)
Bench: 225x5 (285x5/315x1)
Deadlift: 385x1 (425x1or2) – rack pull 503x1
Alt. Curl: 45x9 (55x10/65x3)
Pr.Curl: 60x8 (100x5?)
DB Lat raise: 35x10(65x5) !!
DB Row: 110x10 (194x12/150x30)
DB Press: 85x8 (120x?
Something like that. Doing this from memory, so I might be off by a rep or two, but y’all get the gist.
Seems like I should be farther along, though, now that I’m looking at it…
You need to ditch the striped shorts when you squat. They make an otherwise great squat look high on video! Depth looked good when I paused it on the bottom and ignored the stripe. Good work!
[quote]ecogenx wrote:
Looks good to me. You are making great gains. What were your maxes a year ago? (If you can remember because you are getting older)[/quote]
Interesting question. Just went back to “Shut Up 'n Lift Log” to see what I was doing this time last year and it’s immediately clear that I’ve progressed in some things and regressed in others-- mostly because they fell out of rotation or de-emphasized, like leg extensions which I’ve just added back.
Some maxes from late Jan. 09:
Then(Now)
Arms: 17.5" (18.5")
Squat: 315x10/405x1 (390x8/455x1)
Bench: 225x5 (285x5/315x1)
Deadlift: 385x1 (425x1or2) – rack pull 503x1
Alt. Curl: 45x9 (55x10/65x3)
Pr.Curl: 60x8 (100x5?)
DB Lat raise: 35x10(65x5) !!
DB Row: 110x10 (194x12/150x30)
DB Press: 85x8 (120x?
Something like that. Doing this from memory, so I might be off by a rep or two, but y’all get the gist.
Seems like I should be farther along, though, now that I’m looking at it… :/[/quote]
Haven’t you changed you goals a little this year though? I think you’ve made some great strength gains. You upper back work comes to mind. I don’t think you were even doing kroc rows last year. You also went through the period where your arm size gained over an inch. Good gains i’d say.
… Wife was worried I broke myself…