welcome smallstrong
I like that name- I am 5.5 or 165 cm
Ive said it before - but shhhh they made us small so we don’t take over
To be honest, I have watched your video a number of times and am somewhat baffled. I’ve never seen that much upper back rounding without compromising the lower back. But your lower back remains relatively neutral during the pull. And injuries usually occur when the lower back rounds. So it’s tremendously curious to me.
Git is right that allowing some upper back looseness/rounding shortens the range of the pull somewhat. Your form is just so . . . unusual.
I would be very interested in seeing a video with a weight of, say, 135.
And I have two inches on you height-wise.
Please come on in and make yourself at home. There is always room for another lifter. Congrats on the PB and good luck with your form.
Welcome to the not over the hill crew.
Good to meet ya! Welcome here!
Welcome smallstrong.
I like what you’ve done with your username. Clever.
From averagesizedweak.
[quote]FarmerBrett wrote:
From averagesizedweak.[/quote]
A crock of shit. Funny how we O35ers are so modest.
Finally got a chance to view the dl video, I agree, face pulls and gm’s to help strengthen the upper back. maybe throw in some band pull a parts .
Hello there everyone…sorry been quiet the last week, just been focused on getting myself back to work…and its going well…yesterday was my most ‘stressful’ day all year…presented to 27 people, easy and routine, got a few tasks worked out for the next few weeks and started to mend the bridges you burn when you are deeply depressed and isolate yourself away from everyone including the real people who love you unconditionally…i havent been a friends arsehole to my best girlfriend this year…and i told her that…and she said we can have coffee and see where to from there…she has every right to be pissed at me…
Anyway…been training as well…
Here is yesterday’s report
Morning - trained at Gym
Deadlifts - 80kg for 3 singles…no chalk, no straps, stupid gym bar thats smooth as crap and i held onto the bugger…only just…i hate the gym bars and i hate not being able to use chalk there…
supported DB rows - 17.5kg x 8, 3 sets
Evening training at PTC
Bench - 32.5kg x 5, 3 sets, pause the first rep each set.
Hang, clean, press with KB’s - 4kg x 8, 2 sets then 6kg x 8, 3 sets…i have bruises on the front of my shoulders…i really want to learn to clean and jerk…this is the step before that cause i cant safely clean the bar up yet… bit heavy still…
BB rows - 30kg x 8, 3 sets
WG pull ups (assisted with band) - 2 sets of 8 and 2 sets of 7…could not get the 8th rep out on the last 2 sets, was literally an inch from success but it was not to be…damn it…
Thanks for all the feedback re my deadlift…my lifting style is quite unusual…I am aware of the rounded back deadlift technique but i am told it is an advanced technique…am i doing a rounded back deadlift??? dont know but i figure if im not doing it on purpose then it sort of cant be…whatever it is or isnt, is certainly does at first make people go ‘eeek…thats bad’…but then as they watch it more, it is apparent how safe i feel i am in the lift and my lower back almost never falters…tis very strong…
I will try to be more consistent here in the future gang and not leave it so long between posts…
2 rest days thur/fri and then training at PTC Saturday…most of the other people who train there will be at the nationals this weekend…wishing them lots of PB’s and hoping they knock over a few records as well…they will…cause they are strong…Go Brisbane, Go PTC, Go Nuts!
Next year… i’m planning on being there with them…how awesome is that to think about : )
Cool to see you are getting your work and personal life back on track. My training always suffers if work or personal is not going well. And, DLing with a smooth bar and no chalk is miserable. Nice numbers though!
I think slight upper back rounding while maintaining a neutral lower back is considered advanced and is very common with guys pulling big numbers. It’s just that your upper back rounding is so very pronounced. I’ve never seen anyone with that kind of flexion.
welcome, nice pull and yeah, what snapper said regarding upper back rounding. do you do much upperback work?
No technical advise from me. Not an expert on the lifts, I just kinda/sorta grip and rip. Just stopped in to say welcome.
What do your regular sets look like? Is the arch still that pronounced? You can help that simply by practice which means making sure your working sets are all solid.
james
Thanks for the ongoing welcomes everyone, seems that this is a very friendly and supportive place to be…
I am currently training upper back 3 times per week, i do rows of every variety with machines, cables, DB, KB, BB…lots of rows…also WG pull ups, DB press etc…
my working sets of deadlifts look more ‘standard’ until i get passed 85kg and then the rolled upper back come in, it rolls the same for 85kg as it does for 105…hmm…
Anyway…deadlifts are being stripped back to lower weights for a few months and worked on while i focus on prepping for bench comp in October…i love benching…40kg paused…bring it on I say!
Beautiful day here, sun is shining…going out to see my mum in a bit and eat yummy food…another person who suffered as a result of my misery…glad i have the chance to make things right…
Training Reports
PTC Sat 27th August
BW = 46.3kg
benched 32.5kg, 5 x 5, paused the first rep each set, paused rep was the best rep, butt lifting off the bench for the rest…gotta explore the way im pushing thru my legs a bit and see what happens…benching on track for comp October 8th…want 40kg…
20 rep squats @ 25kg, 3 full breaths between reps, 2 sets, hands went numb half way thru 2nd set, mental challenge to keep breathing in control towards the end but i got thru them…
GHR’s and 2 x 2 min plank
PTC Monday 29th August
BW = 46.3kg
Squats 50kg, 5 x 5…yay, PB for reps/sets
Deadlifted - focus on staying tight thru the shoulders…50kg, 1 x 3, 3 x 5, 1 x 8
Wide Grip Pull ups, band assisted - PB for reps 3 x 8,
MP - 20kg, 3 sets of 5
One thing that helps me keep my ass down is to set my feet out wider and think about pushing my knees out when driving with my legs. Not sure why, but it seems to help me. Good luck on the 40 kg bench.
And the point of the 20-rep squats is . . .?
[quote]kpsnap wrote:
One thing that helps me keep my ass down is to set my feet out wider and think about pushing my knees out when driving with my legs. Not sure why, but it seems to help me. Good luck on the 40 kg bench.
And the point of the 20-rep squats is . . .?[/quote]
Hey kpsnap…i will give your tip a try this arfternoon when i bench…the point of the 20 rep squats is to build my mental endurance…i have a habit of whimpering under the bar, getting a bit panicky when things are tough and my breathing really suffers…8 weeks ago if you told me i was doing 20 reps i would have cried and siad i can’t…not anymore…gotta get strongr physically and gotta get tougher mentally.
Lots of admiration for having the guts to try 20 rep squats. That definitely puts you ahead of the cardio bunnies who think 20 min of treadmill is tough.
Check out Old Goat’s log, he’s been going through killer squat routines. Apparently they make a real man out of you - er, you know what I mean.
Ta Cavalier, will check it out…and yes, i know what ya mean…
I have made some changes in the last two days…im going to train less and see if it gets me more…im have dropped all of my 4 x 30 min session with my trainer at gym and im going to lift only 3 times a week out at PTC where the focus is strength…where the bars are all lovely to use, where chalk is allowed, where there are lots of other really nice people who love lifting and are happy to share what they know…where i feel calm and focused…this is a huge change…but its time and im ready…i understand the value of rest days, i like the way my arse and thighs look since ive been ‘powerlifitng’…lots of things in my life have started falling into place since i started at PTC 8 weeks ago…i feel like this is a good thing for both my body and my mind…its exciting…next year will be super exciting when i start to compete more…anyways…
Training Report from last night at PTC
Benched 35kg, 3 x 3, paused the first rep…then a heap of reps at 25kg with huge exagerated pauses…trying to explode on the press call…not a second or two later…bit slow to react…then other times im ahead of the call…
Wide Grip pull ups…yay…graduated to the yellow band finally…1 x 7, 2 x 8…
KB Hang, clean, press - 4kg x 8, 6 kg 3 x 8…got to learn hold on tighter otherwise i may break a wrist…lol
KB swings - 16kg x 10 and then 20kg, 3 x 10…i love swinging KBs…the 32kg KB was sitting nearby watching my sets and i gazed lovingly at it…all in good time…
Was a great session…left looking a little like i had been in a fight…lol…bruised front of shoulders and wrists, bruised chin, bruised shins from monday…covered in chalk…haha…it was tops!
Feeling great today, no soreness outside of bruises, bright, had a big sleep…work was good…all is well : )