As someone with a bulged disc I’m not a fan of leaning back / arching the back on OHP. It made me cringe seeing you pop your hips forward prior to pressing.
Look what I found:
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I forgot to mention that I like this assistance work. Nice job on the chin-ups.
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Yeah, I watched the SS stuff with Rippetoe and started doing OHP this way but I think I may revert to a more strict press like Dr Rusin demos. I’ve seen that video and that’s what got me thinking originally about which technique I should use.
Thanks for checking in and commenting man - appreciate the input.
I’ve watched some of @Alpha’s videos too and he’s a more strict presser.
On my deload week (next week) I’ll do some strict pressing and find an appropriate TM and then do my next cycle strict (especially given my own back woes).
I do have to say that my back has been feeling great since getting back in the gym and doing a lot of hip/back mobility daily.
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Some people choose to push press instead of a strict press. Any leg drive changes it from a strict press to a push press or jerk. Either way I think it’s important to keep your spine upright to the load so there isn’t a horizontal load on it.
Great set man, I like the effort put in.
I’ve had bulging discs in the past, but the leaning back posture of OHP is how I’ve been doing it for a couple years now with no issues touch wood.
You aren’t really leaning back to a significant degree. You sort of hip drive/lean back to intitiate the push but then still manage to ‘put your head through the window’ to finish the lift.
I wish my press looked more like yours.
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One thing you and I for sure have in common is that grunt/growl between reps lol - nice work on that top set!
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C1/W6/D2 - Tuesday 12/12/2017
Weight: IDGAF
Warmup:
- Defranco’s Nimble 11
- 200 singles jump rope
- Hang / deep squat / hang (30-60 seconds each)
- Band pulls, shoulder mobility
Deadlift:
215x5
245x5
275x21
Superset assistance lifts
Good Mornings 5x12 @105
Hanging Leg Raises TTB - 3x15 / 1x10,5 / 1x10,3,2
Notes:
- Felt like today was going to be a drag - low energy and felt like I didn’t sleep very well
- Once I got warmed up and some tunes in my head, felt better
- On second working set @245 I felt really strong and had to look at the weights 3x to make sure I had the right #
- Felt like 275 might give me a challenge off the floor but it was smooth and felt light so I figured…
- WTF, go for 20
- as is typical, I lost freaking count and ended up doing 21 reps at @275 (video below)
- Last frame (as well as the thumbnail image) is for @Frank_C - Punisher skull, Chris Kyle “The Legend” shirt
275x21
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That’s a kick ass shirt! Nice set of deads too!
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Damn man, giving me inspiration for my deadlift session later today. As always, very impressive. Cant wait too see you up your training maxes and see what kinda heavy shit you can pick up.
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Figured you’d like it… and thanks man. Seems like the mornings where I feel tired/groggy, I end up feeling very strong in my lifts.
I’m very pleased at how my strength has come back so fast. I don’t think I could have repped 275 for 20+ even back when I was much bigger and 10 years younger.
#OldManSwag
Get after it man!! Thanks for the compliment. Yeah, shit felt light today and I kinda wished I had 300+ on the bar just to see how I can get it moving off the floor and if my back can maintain form.
All in due time I guess.
How do you like those Metcon 1s? I tried those and returned them immediately. I have flat feet and those forced me to take over-pronating to a new level. I couldn’t even jog in them without knee pain (which I never have).
I prefer these for lifting (but definitely not running!). I finally just bought some good running shoes and change during my workouts.
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They are the “America” colorway (Red, White, and Blue) Metcon 3’s
I have them, plus the black and gold pair of Metcon 3’s as well as a pair of Blue Metcon 2’s.
I don’t wear the Metcon 2’s very often because they’re a little snugger than the 3’s on my wide forefoot.
I love the Metcon 3’s but I don’t run in them.
The 3’s definitely a different fit than either the 1’s or 2’s (wider, more stable heel, etc.)
I didn’t buy the 1’s at all because they were just too narrow for my foot.
I’m a Nike guy for sure but many Nike’s run pretty narrow and I have to try on a lot of pairs each time I go for new shoes to find the ones that I like the looks of and that are wide enough.
I used to lift in wrestling shoes and sometimes DL barefooted but I like the flared, hard heel of the Metcons.
I can do WODs in them but I wouldn’t wear them for any distance running at all.
I have a pair of good running shoes (though I hardly run anymore)
I have a pair of nike free runs that I use when I run hills
I guess it has been awhile since I bought those so it makes sense that they’re on number 3. I had to do running after a couple warmup laps which is only 1/3 of a mile. I was trying to find the perfect shoe for running and lifting but there’s no such thing.
I finally bought the Brooks Beast and they’re phenomenal for me. They’re about the most stable and supportive shoe for someone like me.
When I lift I just want a shoe that doesn’t compress. When I exert force I prefer that the bar moves up—not that my body moves down b/c my shoes are compressing. I know it’s minimal but squat in good shoes and then try it in some squishy shoes and it’ll make you mad.
Yeah, I’m finding that I am learning a lot of new things in this go 'round with my training.
Better ways to do X and more stable positions for Y.
One thing I learned early on, way back when, was the shoe game, specifically about wanting non-compressing soles for DL and Squat.
I have not invested in Squat specific shoes and I probably won’t unless I get to higher weights and feel like that would help me get into better position.
I did have a slight bobble in my first rep on DL today where my weight was way back on my heels instead of mid-foot. I think that was because the weight went up much faster than anticipated it caught me off guard. overall though, the METCONS are really solid and I feel a great connection to the ground.
I bought the Metcon 2’s without trying them on because I read reviews that said they were wider than the 1s. Well, they are, but I either have to go barefoot or wear very thin socks with them or else I have too much pressure.
My runners are Suacony’s that have real good support to help prevent my ankles rolling inboard (especially my right foot).
Did you get a shoe guru to measure and recommend running shoes?
Best thing I have found (next time you’re looking for a pair) is to go to a true running store and have them do the video analysis of your stride. They can then make specific shoe recommendations based on any deficiencies they see. Picked up that tip when I used to run distances (LONG LONG time ago)
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I went to a dining store back in 2009 or early 2010. It wasn’t anything earth shattering. I’m pretty familiar with the human body and I know my own well. Flat feet, slightly knock kneed, and shallow patellar grooves. Shoes with heavy arch support that keep me from pronation work wonders.
Websites these days allow you to search by feature so I can filter down to the three or four pairs of shoes that are for me and then go try them on. I’m sold of the Beast though. I’ll continue buying those until they screw them up by changing the design.
This is what happens to me. Every time I find a pair that fit like a glove, they either release the new model and change the last the next year or drop it from the lineup.
I have a love hate relationship with Phil Knight
Have been waiting on the release of the METCON 4’s so here’s the Official Nike Release
TL;DR
The Nike Metcon 4 is available on Nike iD December 19 on nike.com, at select retailers in North America January 1 and retailers globally January 4.
Not sure which colorways will be available but I’ll probably at least go try a pair on to see if I want to add a pair to my collection (I’d like a blue pair to replace the 2’s I don’t wear often)
C1/W6/D3 - Thursday 12/14/2017
Weight: 177.4
Warmup:
- Nimble 11
- 200 singles jump rope
- shoulder mobility bands
- Superset 3x15 @20 face pulls / 3x10 25# smash ball bent over smash
Bench Press:
150x5
170x3
190x12
Top set video
Superset assistance lifts
DB Bench 5x15 @45
DB Rows 5x15 @75
NOTES:
- 13th rep was not clean - butt came off bench, didn’t lock out. Thought I was about to have to dump it
- Added 5 reps per set to DB rows (not sure if this was better or should have kept 5x10 and went to 80#)
- Tried to bench with thumb around bar but definitely hurt shoulder so kept thumbless for working sets
- Body weight finally starting to move after 6 weeks of surplus
- It’s been HARD to go from Velocity diet deficit to caloric surplus (trying to hit 2800)
- I’ve got to do better and pre-prepping my food the night before
- Wore my blue METCON2’s for @Frank_C’s viewing pleasure
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Lol
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