Spin the Black Circle

Training
441

[quote]Free2Be wrote:
pushmepullme wrote:
Free2Be - it’s about 45 minutes without traffic. I usually go with Paula on Friday nights (don’t be jealous of my exciting life), and leave directly from work downtown.

Thursday:

I was going to do some upper stuff, but my triceps were still sore and I didn’t feel like I got my moneys worth with my last lower body workout. So I did some more!

Regular sumo deadlifts with 45 plates:
5x135 3x225 1x245 1x275 (easy!) 0x295 (broke it, moved four inches, and stalled), 0x295 (broke it half an inch). The 295 stalled at the same place my 352 stalled at Nationals in February - just a few inches up, below the knees. I need to figure out what this weakness is.

Rack pulls - second to lowest position: 2x5x225, 315x 4, 2, 3
Bottom position: 3x225, 315x3, 2

So when I have the bar at the bottom of my kneecap, I can lock out 315; and I can break 295 off the ground but not get it up to the bottom of my kneecap to get it to lockout.

Sumo stance SLDLs: 135x3, 6, 6, 6

By this point, I had an insane pump in my lower back and decided to go home and eat dinner. My next meet is on 5/16, and I’d like to figure out this pulling issue before that.

Yeah, but how do you not hit traffic? I actually am jealous.

I used to have the same problem actually. Not really that uncommon. You get speed off the bottom. Try doing rack pulls at about 4 inches above the floor. This will probably be weaker than your floor pull. If you find that to be the case that is your weak point and you should work it. See I’m actually good for something. :slight_smile:

Now…how the fuck do you do sumo stance sldls?[/quote]

rrjc mentioned them the other day. I just stood in a sumo stance, DL the bar up bar up normally, push my heels out, and do the SLDL. He said they were good for glute stuff, yada yada, but I didn’t really feel much with em.

I meant to say it was 45 minutes from Thornton, without traffic, at 6 am on a Saturday before a meet. Bite me, I’m still asleep. It can be hell getting there on a Friday afternoon.

I don’t have a rack with low enough pins for that sort of rack pull, I think. The attached picture shows my rack at the lowest setting from my 315s yesterday.

442

[quote]pushmepullme wrote:
Free2Be wrote:
pushmepullme wrote:
Free2Be

I meant to say it was 45 minutes from Thornton, without traffic, at 6 am on a Saturday before a meet. Bite me, I’m still asleep. It can be hell getting there on a Friday afternoon.

I don’t have a rack with low enough pins for that sort of rack pull, I think. The attached picture shows my rack at the lowest setting from my 315s yesterday.[/quote]

Uh, that is a yummy pic and I’d love to bite on that! :wink: I got ya, I’m sure the company and the gym are worth the drive.

OK, improvise. Stand on a gay exercise step, or instead of setting up in the rack put the bar and plates on 2 45’s…you can figure out a way.

I’ll bet that is your problem though, you can also work on speed deads but that will only go so far. Another thing you can do is set the bar up below the pins and pull against the pins while standing on a plate.

I’d start simple first! Don’t do it all at once.

443

[quote]pushmepullme wrote:
Regular sumo deadlifts with 45 plates:
5x135 3x225 1x245 1x275 (easy!) 0x295 (broke it, moved four inches, and stalled), 0x295 (broke it half an inch). The 295 stalled at the same place my 352 stalled at Nationals in February - just a few inches up, below the knees. I need to figure out what this weakness is.
[/quote]

Hey there from a fellow Front Range dweller - I saw your post over on maraudermeat’s thread and then this one on the sumo dls. As a suggestion - get a video of the your pull and MM will get some you good suggestions.

444

Thank you, soldog! I realized I don’t have any recent videos, much less any raw videos. I’ll try to get one in the next week or two.

445

PMPM
the rack at one of the crap gyms I go to is the same you have to stand on plates or platforms.
its lame.

I had a hard time finding a gym in Denver was out there for 30 days for DNC… worked out at a tiny gym run by a scary female body builder.
kmc

446

[quote]pushmepullme wrote:
Free2Be wrote:
pushmepullme wrote:
Free2Be - it’s about 45 minutes without traffic. I usually go with Paula on Friday nights (don’t be jealous of my exciting life), and leave directly from work downtown.

Thursday:

I was going to do some upper stuff, but my triceps were still sore and I didn’t feel like I got my moneys worth with my last lower body workout. So I did some more!

Regular sumo deadlifts with 45 plates:
5x135 3x225 1x245 1x275 (easy!) 0x295 (broke it, moved four inches, and stalled), 0x295 (broke it half an inch). The 295 stalled at the same place my 352 stalled at Nationals in February - just a few inches up, below the knees. I need to figure out what this weakness is.

Rack pulls - second to lowest position: 2x5x225, 315x 4, 2, 3
Bottom position: 3x225, 315x3, 2

So when I have the bar at the bottom of my kneecap, I can lock out 315; and I can break 295 off the ground but not get it up to the bottom of my kneecap to get it to lockout.

Sumo stance SLDLs: 135x3, 6, 6, 6

By this point, I had an insane pump in my lower back and decided to go home and eat dinner. My next meet is on 5/16, and I’d like to figure out this pulling issue before that.

Yeah, but how do you not hit traffic? I actually am jealous.

I used to have the same problem actually. Not really that uncommon. You get speed off the bottom. Try doing rack pulls at about 4 inches above the floor. This will probably be weaker than your floor pull. If you find that to be the case that is your weak point and you should work it. See I’m actually good for something. :slight_smile:

Now…how the fuck do you do sumo stance sldls?

rrjc mentioned them the other day. I just stood in a sumo stance, DL the bar up bar up normally, push my heels out, and do the SLDL. He said they were good for glute stuff, yada yada, but I didn’t really feel much with em.

I meant to say it was 45 minutes from Thornton, without traffic, at 6 am on a Saturday before a meet. Bite me, I’m still asleep. It can be hell getting there on a Friday afternoon.

I don’t have a rack with low enough pins for that sort of rack pull, I think. The attached picture shows my rack at the lowest setting from my 315s yesterday.[/quote]

Are pictures like that the basis of your overwhelming popularity?

I need to start doing those. I’m still thinking about my nationals pull that stalled 2" from lockout.

447

Her “overwhelming popularity” is more a product of her style and sassy (if I may) nature. The pics are a bonus. And I mean that in the most respectful way of course.
Solid training, keep rockin it Miss P.

448

[quote]zildjianman wrote:
Her “overwhelming popularity” is more a product of her style and sassy (if I may) nature. The pics are a bonus. And I mean that in the most respectful way of course.
Solid training, keep rockin it Miss P.[/quote]

I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.

449

[quote]ouroboro_s wrote:
zildjianman wrote:
Her “overwhelming popularity” is more a product of her style and sassy (if I may) nature. The pics are a bonus. And I mean that in the most respectful way of course.
Solid training, keep rockin it Miss P.

I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.[/quote]

I’m going to start doing all my training vids in a thong.

THAT will be sassy, my friends.

450

[quote]pushmepullme wrote:
ouroboro_s wrote:
zildjianman wrote:
Her “overwhelming popularity” is more a product of her style and sassy (if I may) nature. The pics are a bonus. And I mean that in the most respectful way of course.
Solid training, keep rockin it Miss P.

I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.

I’m going to start doing all my training vids in a thong.

THAT will be sassy, my friends.[/quote]

I love you.

451

Tuesday:

Speed deads from the floor: 2x5x135, 3x5x205

Squats: 8x135, 4x185, 2x3x225. My hips are freaking trashed, I can’t make depth right now without pain. More stretching and foam rolling are necessary. I’ve been slacking. Because my hips were trashed, I moved onto benching and made this an upper body day.

Bench: 10x45, 6x95, 3x135, 1x155, 3x1x165 (first was too high, second was touch and go, third was perfect with a pause). I was pretty psyched to hit this, without a spotter and doing my own liftoff. Then, 2x5x135 working on leg drive, 3x6x95 working speed off the chest.

I wore my Oly squat shoes, and I think I like them for benching - nice sticky bottoms, and I don’t have to get my feet perfectly flat.

Push press 8x65, 2x6x95

Strict press 3x6x75

Dips 6,6,5

Chinups 4,3,3

Hanging leg lifts 3x10

I’m going to follow the advice of the article earlier this week and get better about my cardio. Blah.

452

[quote]pushmepullme wrote:
Tuesday:

Speed deads from the floor: 2x5x135, 3x5x205

Squats: 8x135, 4x185, 2x3x225. My hips are freaking trashed, I can’t make depth right now without pain. More stretching and foam rolling are necessary. I’ve been slacking. Because my hips were trashed, I moved onto benching and made this an upper body day.

Bench: 10x45, 6x95, 3x135, 1x155, 3x1x165 (first was too high, second was touch and go, third was perfect with a pause). I was pretty psyched to hit this, without a spotter and doing my own liftoff. Then, 2x5x135 working on leg drive, 3x6x95 working speed off the chest.

I wore my Oly squat shoes, and I think I like them for benching - nice sticky bottoms, and I don’t have to get my feet perfectly flat.

Push press 8x65, 2x6x95

Strict press 3x6x75

Dips 6,6,5

Chinups 4,3,3

Hanging leg lifts 3x10

I’m going to follow the advice of the article earlier this week and get better about my cardio. Blah.[/quote]

Cardio is overrated (says the girl moving up to your weight class).

I hear ya about hips hindering depth… welcome to my world biatch. If you figure out what works for you with them, let me know please :smiley:

453

[quote]pushmepullme wrote:
I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.

I’m going to start doing all my training vids in a thong.

THAT will be sassy, my friends.[/quote]

Waiting anxiously for the training videos in a thong! ;-}

454

[quote]soldog wrote:
pushmepullme wrote:
I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.

I’m going to start doing all my training vids in a thong.

THAT will be sassy, my friends.

Waiting anxiously for the training videos in a thong! ;-}[/quote]

She forgot to mention that it will be a subscription service.

455

[quote]Ruggerlife wrote:
soldog wrote:
pushmepullme wrote:
I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.

I’m going to start doing all my training vids in a thong.

THAT will be sassy, my friends.

Waiting anxiously for the training videos in a thong! ;-}

She forgot to mention that it will be a subscription service. [/quote]

Aren’t you pmpm’s new fb? Will you get it for free?

456

[quote]Ruggerlife wrote:
soldog wrote:
pushmepullme wrote:
I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.

I’m going to start doing all my training vids in a thong.

THAT will be sassy, my friends.

Waiting anxiously for the training videos in a thong! ;-}

She forgot to mention that it will be a subscription service. [/quote]

I’ve got to finance my PL trips somehow!

457

[quote]ouroboro_s wrote:
Ruggerlife wrote:
soldog wrote:
pushmepullme wrote:
I don’t know. I’m still thinking it’s the crotch shots. They are sassy though.

I’m going to start doing all my training vids in a thong.

THAT will be sassy, my friends.

Waiting anxiously for the training videos in a thong! ;-}

She forgot to mention that it will be a subscription service.

Aren’t you pmpm’s new fb? Will you get it for free?[/quote]

I’m hoping for at least a discount and referral fees.

458

Squatted up to 285, a 10 lb raw PR, today, wearing belt, knee sleeves, and wrist wraps.

Felt good, left knee is now sore. I need more foam rolling and a video to check depth.

Did some other stuff, took my written exam for the referee, etc. Good times.

That is all.

459

[quote]pushmepullme wrote:
Squatted up to 285, a 10 lb raw PR, today, wearing belt, knee sleeves, and wrist wraps.

Felt good, left knee is now sore. I need more foam rolling and a video to check depth.

Did some other stuff, took my written exam for the referee, etc. Good times.

That is all.[/quote]

You’re boring me with too much detail.

460

[quote]ouroboro_s wrote:
pushmepullme wrote:
Squatted up to 285, a 10 lb raw PR, today, wearing belt, knee sleeves, and wrist wraps.

Felt good, left knee is now sore. I need more foam rolling and a video to check depth.

Did some other stuff, took my written exam for the referee, etc. Good times.

That is all.

You’re boring me with too much detail.[/quote]

WALL OF TEXT.

Naw, I just took my time with the squats, and since it was really late by the time I got there (due to the ref test taking longer than I expected), I didn’t get much more than squats for singles, a few sets of triple low box squats (OWIE on the hips), some good mornings, and some stretching.

Tonight, I’m planning to have more time at the gym.

Tomorrow morning, I’m doing yoga, and then maybe climbing in the afternoon.