The next three exercises I did in a 15 min EDT-style circuit.
Leg Press Calf Raise
590 x 5
590 x 5
590 x 5
590 x 5
590 x 5
590 x 5
590 x 4
590 x 4
590 x 4
590 x 4
Front Calf Raise
110 x 12
115 x 8
115 x 8
115 x 8
115 x 8
115 x 7
115 x 6
115 x 6
115 x 6
115 x 5
Dead Bugs - Variation 2
BW x 10
BW x 10
BW x 10
BW x 10
BW x 8
BW x 10 - I stopped doing this about halfway through the EDT circuit because it felt like enough ab work.
[quote]Flow wrote:
Hey, would you mind sharing what Meat suggested?
Thanks.[/quote]
Sure! Meat said the following:
your deadlift style is what is commonly seen. you are lifting the weight using mostly lower back. the legs aren’t used much at all. two things will happen with this style-1. you will eventually over stress the lower back that will aggrevate the injuries you’ve had and 2. you won’t get any stronger:)
don’t feel bad because 99.9999% of people approach the deadlift wrong. they thing they have to bend over and pick the weight up. that’s fine if you have a lowerback made out of titanium with a crane built into it. if you don’t have those things you need to rethink what you are doing.
first off, the deadlift is a pull. to take full advantage of all your larger muscle groups such as your hips and quads, you have to pull the weight back to you.
i’m not going to overload you on all the things you need to do right now. i want you to start with three simple things.
next time you pull, lift your toes and keep them up throughout the entire pull.
i want you to pull the bar back into your shins instead of lifting the bar straight up with your lower back.
as you pull back i want you to push your knees out away from you and pretend that you are squatting out of the hole using a wide stance.
do your pulls up to your knees. be sure to setup after every rep. doing the touch and go style leads to loose, messy form. get a vid when you think you have that part down.
AV- Hard to see in the vid. Are you dragging the bar up your shins? One thing that’s been helping me with the sumo’s is pulling back into my legs (I think that’s what the Meatster is saying in #2). Even with the wide stance and toes out a bit more, the bar weight keeps me from falling back. I also find that connection helps to keep the knees from buckling and and helps ‘spread the floor’.
Was hard to get used to (and it scrapes up your shins), but it works. I think I built a bit stockier than you (read: fatter, short arms), so maybe that helps my leverage.
Those half deads looked good! I like the double OH grip you’re doing, too. Do you always grip like that even on the heavy sets or do you go to alternate?
[quote]SteelyD wrote:
AV- Hard to see in the vid. Are you dragging the bar up your shins? One thing that’s been helping me with the sumo’s is pulling back into my legs (I think that’s what the Meatster is saying in #2). Even with the wide stance and toes out a bit more, the bar weight keeps me from falling back. I also find that connection helps to keep the knees from buckling and and helps ‘spread the floor’.
Was hard to get used to (and it scrapes up your shins), but it works. I think I built a bit stockier than you (read: fatter, short arms), so maybe that helps my leverage.
Those half deads looked good! I like the double OH grip you’re doing, too. Do you always grip like that even on the heavy sets or do you go to alternate?[/quote]
Thanks! It’s hard for me to pull it back into the shins still. I feel like I’m going to fall backwards with the lighter weight. It’s going to take some getting used to and experimenting with.
I wear long socks under the sweats with usually helps with the shins, but it still leaves some red marks. Today, I don’t really have any marks on the shins, so I don’t know if that’s reflective of not getting the bar into my shins enough or that the weight just wasn’t heavy enough.
I’ve actually always used double OH. Mixed feels weird for me, so I abandoned it pretty early on. For now, my grip only gets to be an issue once I get the weight upwards of 350. I’ll probably go with straps if my grip continues to fail, but I try to avoid using them if possible, at least when I’m doing lower reps. Higher rep sets, I’ll use straps because I don’t want grip fatigue ruining the set.
Maybe I need to widen my stance? When I got out wider though, it tends to hurt my hips and knees a bit and I have a harder time getting my legs into (if that makes any sense).
[quote]Rattler wrote:
AngryVader wrote:
Rattler wrote:
Most jacked Star Wars fan gos too…
AngryVader!
Thank you! Thank you! I accept this award on behalf of geeks everywhere that never get action from the ladies. I’m still one of you!
Hah, nice. Sumos looked good though. You’ve motivated me to try them on my dead day tomorrow. Do you know if it’s better for tall people?[/quote]
I thought so because the bar doesn’t have to travel as far. I’m sure individual structure plays a large part, as well. Conventional deadlifts have always been rough for me, but sumo’s always felt better. I was stronger with Sumo’s from day one. While I’m not tall, I’m assuming that’s due to my body structure. I have long legs and a short torso. Not sure which that makes me better suited for though.
[quote]AngryVader wrote:
Rattler wrote:
AngryVader wrote:
Rattler wrote:
Most jacked Star Wars fan gos too…
AngryVader!
Thank you! Thank you! I accept this award on behalf of geeks everywhere that never get action from the ladies. I’m still one of you!
Hah, nice. Sumos looked good though. You’ve motivated me to try them on my dead day tomorrow. Do you know if it’s better for tall people?
I thought so because the bar doesn’t have to travel as far. I’m sure individual structure plays a large part, as well. Conventional deadlifts have always been rough for me, but sumo’s always felt better. I was stronger with Sumo’s from day one. While I’m not tall, I’m assuming that’s due to my body structure. I have long legs and a short torso. Not sure which that makes me better suited for though.[/quote]
Interesting… Either way, they looked good. You’re younger than I thought though. Hah, I thought you were pushing 50 or something!
Oops.
[quote]Rattler wrote:
AngryVader wrote:
Rattler wrote:
AngryVader wrote:
Rattler wrote:
Most jacked Star Wars fan gos too…
AngryVader!
Thank you! Thank you! I accept this award on behalf of geeks everywhere that never get action from the ladies. I’m still one of you!
Hah, nice. Sumos looked good though. You’ve motivated me to try them on my dead day tomorrow. Do you know if it’s better for tall people?
I thought so because the bar doesn’t have to travel as far. I’m sure individual structure plays a large part, as well. Conventional deadlifts have always been rough for me, but sumo’s always felt better. I was stronger with Sumo’s from day one. While I’m not tall, I’m assuming that’s due to my body structure. I have long legs and a short torso. Not sure which that makes me better suited for though.
Interesting… Either way, they looked good. You’re younger than I thought though. Hah, I thought you were pushing 50 or something!
Oops.[/quote]
[quote]Rattler wrote:
AngryVader wrote:
Rattler wrote:
AngryVader wrote:
Rattler wrote:
Most jacked Star Wars fan gos too…
AngryVader!
Thank you! Thank you! I accept this award on behalf of geeks everywhere that never get action from the ladies. I’m still one of you!
Hah, nice. Sumos looked good though. You’ve motivated me to try them on my dead day tomorrow. Do you know if it’s better for tall people?
I thought so because the bar doesn’t have to travel as far. I’m sure individual structure plays a large part, as well. Conventional deadlifts have always been rough for me, but sumo’s always felt better. I was stronger with Sumo’s from day one. While I’m not tall, I’m assuming that’s due to my body structure. I have long legs and a short torso. Not sure which that makes me better suited for though.
Interesting… Either way, they looked good. You’re younger than I thought though. Hah, I thought you were pushing 50 or something!
Oops.[/quote]
[quote]Court wrote:
Rattler wrote:
AngryVader wrote:
Rattler wrote:
AngryVader wrote:
Rattler wrote:
Most jacked Star Wars fan gos too…
AngryVader!
Thank you! Thank you! I accept this award on behalf of geeks everywhere that never get action from the ladies. I’m still one of you!
Hah, nice. Sumos looked good though. You’ve motivated me to try them on my dead day tomorrow. Do you know if it’s better for tall people?
I thought so because the bar doesn’t have to travel as far. I’m sure individual structure plays a large part, as well. Conventional deadlifts have always been rough for me, but sumo’s always felt better. I was stronger with Sumo’s from day one. While I’m not tall, I’m assuming that’s due to my body structure. I have long legs and a short torso. Not sure which that makes me better suited for though.
Interesting… Either way, they looked good. You’re younger than I thought though. Hah, I thought you were pushing 50 or something!
Oops.
Ha.
Ha.
Ha.
Oh the irony…[/quote]
Yeah, I figured you’d appreciate that.
I guess our bitchiness just makes us seem older on the forums.
