[quote]lift206 wrote:
Thanks for the recommendation on SSB. Does it make a big difference if the sleeves can’t spin?[/quote]
You know, I honestly don’t know. Mine has rotating sleeves. I think it will make the movement harder, similar to an axle, because it means that the bar is going to try to pull YOU out of position since the plates can’t rotate.
Now, since you aren’t going to be cleaning with it, it’s probably not the biggest deal, and if you load some bumpers on it it’ll probably cut down a little bit on it.
Having handles on the front will also allow you a little bit more control as well. If I had to choose between no SSB and an SSB without rotating sleeves, I’d definitely pick the latter.[/quote]
Oh, I thought you got the one without rotating sleeves since that’s what I found on Amazon. I guess it would be a good idea to get one with rotating sleeves. I’ll probably get one in a few months. I need to back off on front squats since it’s aggravating my collar bone.
[quote]lift206 wrote:
Over the past year, it made more sense why progressive ROM works so well. You should’ve written a book about it first, haha.
I’ve been watching a lot of Chris Duffin’s videos lately and I feel like I reached the same conclusion as him with respect to how the body should function and the importance of stabilization. I thought about writing a book on it from a mechanics perspective but I’m still too weak to be a credible author, haha. It seems like physical therapy does well in pin pointing muscle imbalances and improving muscle function but the missing step is to apply it to complex movements and progressing to subconcious use of all major muscle groups so that it actually applies to daily living and heavy lifting. I think progressive ROM is one of the best tools for that goal.[/quote]
I’ve kicked around the idea of writing a deadlift manual. It’s still in the cards, but I am glad George got something out there, and odds are people will be more willing to listen to him based on reputation.
I’m glad you appreciate the training idea as well. It’s one of those things that just instinctively makes so much sense, but it’s really hard for a lot of folks to accept. We have this notion of “full ROM or die” engrained into us so early into our training that it honestly feels “wrong” to do anything less.
[quote]lift206 wrote:
Thanks for the recommendation on SSB. Does it make a big difference if the sleeves can’t spin?[/quote]
You know, I honestly don’t know. Mine has rotating sleeves. I think it will make the movement harder, similar to an axle, because it means that the bar is going to try to pull YOU out of position since the plates can’t rotate.
Now, since you aren’t going to be cleaning with it, it’s probably not the biggest deal, and if you load some bumpers on it it’ll probably cut down a little bit on it.
Having handles on the front will also allow you a little bit more control as well. If I had to choose between no SSB and an SSB without rotating sleeves, I’d definitely pick the latter.[/quote]
Oh, I thought you got the one without rotating sleeves since that’s what I found on Amazon. I guess it would be a good idea to get one with rotating sleeves. I’ll probably get one in a few months. I need to back off on front squats since it’s aggravating my collar bone.[/quote]
If you’re on amazon, the one I have is the first barbell that shows up if you type this into amazon
new york barbells safety squat bar
No quotes, just as is. It’s the one with these specs
â?¢ Thickness of bar - 1 1/8"
â?¢ Length - 84"
â?¢ Capacity - 1000 lbs
[quote]lift206 wrote:
Over the past year, it made more sense why progressive ROM works so well. You should’ve written a book about it first, haha.
I’ve been watching a lot of Chris Duffin’s videos lately and I feel like I reached the same conclusion as him with respect to how the body should function and the importance of stabilization. I thought about writing a book on it from a mechanics perspective but I’m still too weak to be a credible author, haha. It seems like physical therapy does well in pin pointing muscle imbalances and improving muscle function but the missing step is to apply it to complex movements and progressing to subconcious use of all major muscle groups so that it actually applies to daily living and heavy lifting. I think progressive ROM is one of the best tools for that goal.[/quote]
I’ve kicked around the idea of writing a deadlift manual. It’s still in the cards, but I am glad George got something out there, and odds are people will be more willing to listen to him based on reputation.
I’m glad you appreciate the training idea as well. It’s one of those things that just instinctively makes so much sense, but it’s really hard for a lot of folks to accept. We have this notion of “full ROM or die” engrained into us so early into our training that it honestly feels “wrong” to do anything less.
[/quote]
Yeah, I’ve noticed a lot of strong lifters always mention how a lift should feel while people starting off focus only on how it looks. We feel better emotionally if it looks better, haha.
[quote]T3hPwnisher wrote:
If you’re on amazon, the one I have is the first barbell that shows up if you type this into amazon
new york barbells safety squat bar
No quotes, just as is. It’s the one with these specs
â?¢ Thickness of bar - 1 1/8"
â?¢ Length - 84"
â?¢ Capacity - 1000 lbs
[/quote]
Someone asked if the bar has rotating sleeves and another person answered that it doesn’t. However, in the picture it does appear to have rotating sleeves. I think I’ll order this when I save up for it. Thanks for the help.
Yeah, I’ve noticed a lot of strong lifters always mention how a lift should feel while people starting off focus only on how it looks. We feel better emotionally if it looks better, haha.
[/quote]
I make this distinction between “technique” and “form”, and it’s exactly what you’re describing. Newbie lifters fixate on “form”, always demanding form checks and telling people DURING form checks “your back is too rounded” “your hips shoot up too early”, etc etc. All they can understand is how the lift looks, and all they care to do is improve the look of the lift.
An experienced lifter doesn’t give a damn about form, and only worries about technique. If the lift is accomplishing what it needs to accomplish, then it doesn’t matter how it looks. Consequently, if they contribute to a form check, their advice is in REGARDS to technique. Instead of “your back is too rounded”, it’s “your feet are too far apart, and it’s causing your back to round because you are unable to get your hips under you at the start of the pull”.
It’s why all the form check threads upset me so much, haha.
Someone asked if the bar has rotating sleeves and another person answered that it doesn’t. However, in the picture it does appear to have rotating sleeves. I think I’ll order this when I save up for it. Thanks for the help.[/quote]
Ah, yeah, they’re not like an Olympic barbell, and they won’t spin very well, but they’ll definitely rotate. Basically, the sleeves aren’t welded onto the bar, which is the biggest difference.
Glad I could help. This bar changed my life. I’ve bought a lot of equipment over the years, but this is my absolute most favorite piece, and it was the first specialty piece of a equipment I bought. It’s rare that you get to hit a homer on your first at bat, haha.
Yeah, I’ve noticed a lot of strong lifters always mention how a lift should feel while people starting off focus only on how it looks. We feel better emotionally if it looks better, haha.
[/quote]
I make this distinction between “technique” and “form”, and it’s exactly what you’re describing. Newbie lifters fixate on “form”, always demanding form checks and telling people DURING form checks “your back is too rounded” “your hips shoot up too early”, etc etc. All they can understand is how the lift looks, and all they care to do is improve the look of the lift.
An experienced lifter doesn’t give a damn about form, and only worries about technique. If the lift is accomplishing what it needs to accomplish, then it doesn’t matter how it looks. Consequently, if they contribute to a form check, their advice is in REGARDS to technique. Instead of “your back is too rounded”, it’s “your feet are too far apart, and it’s causing your back to round because you are unable to get your hips under you at the start of the pull”.
It’s why all the form check threads upset me so much, haha.[/quote]
Yeah, that’s understandable. I noticed that you advocate learning to grind through reps. I also think that occasionally training to the limits of technique failure is extremely useful, especially when forcing yourself to hold technique. It took me awhile to figure out roughly where that limit is and even then I still have a lot to learn.
I really like Ed Coan and Chris Duffin’s advice from a recent interview about lifting what you can and not what you want/expect. I think it’s going to change my approach in the future. It definitely doesn’t mean to stop working hard but it’ll teach me to be more realistic and get more out of training.
[quote]lift206 wrote:
Yeah, that’s understandable. I noticed that you advocate learning to grind through reps. I also think that occasionally training to the limits of technique failure is extremely useful, especially when forcing yourself to hold technique. It took me awhile to figure out roughly where that limit is and even then I still have a lot to learn.
I really like Ed Coan and Chris Duffin’s advice from a recent interview about lifting what you can and not what you want/expect. I think it’s going to change my approach in the future. It definitely doesn’t mean to stop working hard but it’ll teach me to be more realistic and get more out of training.
[/quote]
Awesome man. Be good to see where things take you.
REHAB
100 barbell squats
Notes: Pain goes away around rep 25. Legs are sore, but that’s to be expected.
[quote]LoRez wrote:
Wow, that sucks, to go right from those squats yesterday to a run today. Glad to see the recovery is coming along well.[/quote]
Thanks man. I actually was the one that planned the run for us, so I knew it was happening, haha. It’s part of my Paleo rehab approach. I’m pretty much just bombarding my injury with stimulus and forcing it to heal.
[quote]lift206 wrote:
Didn’t expect you would run a 5k, haha. Have you added distance running in the past to help with injury?[/quote]
Nah, this is unrelated. I have an annual physical fitness test with a running component, and I won’t run in my training unless I’m forced to, so making it a part of work PT gets it out of the way, haha.
I don’t have to run often to stay in “running shape”, but if I go a whole year without, I really have to push myself hard to get back into it, so occasional distance runs are factored into my training.
On another note, it seems like many variations of the main movements were intended to teach/force full body tension (either to initiate it or maintain it). Examples include partial ROM, overload, heavy eccentrics, static holds, paused, pins, etc. At the moment, I am biased in supporting my hypothesis, lol. Just food for thought.
On another note, it seems like many variations of the main movements were intended to teach/force full body tension (either to initiate it or maintain it). Examples include partial ROM, overload, heavy eccentrics, static holds, paused, pins, etc. At the moment, I am biased in supporting my hypothesis, lol. Just food for thought.[/quote]
That’s definitely some of the possibilities of these movements for sure. It’s pretty much the entire point of Westside’s Maximal Effort movements. It’s just about straining, not necessarily strength building.
It’s crazy how much things start making more sense when you see them in not just terms of “rep ranges” and “hypertrophy vs strength” dichotomies.
REHAB
100 barbell squats
Notes: Managed to hit the first 50 with no pause. The rest of it moved pretty quickly.
All with right hand. No training with left. Goal was a light events day. Technique is already rapidly improved with just a few days of practice. May up the weight, if the buckets can manage.
Yoke 410
2x70’
Notes: And that, ladies and gentlemen, is how you rehab a hamstring. Rested yesterday, and completely painfree today. Still took it light, just to not be stupid, but really pushed the speed. I was flying with the yoke, didn’t even feel like there was weight on my back.
100lb keg cleans
20 seconds per side
Keg snatch (?)
2x3 (one set per side)
Notes: The “snatch” is just a one motion from floor to overhead. Want to make things as fast as possible in the medley. Still super light.
Notes: Very last set’s final rep I had to rack and rest, but otherwise pretty smooth, with pauses on the first rep of every set. Previous day’s DB work probably affected things slightly. Need to remember to get my grip set and squeeze, caught myself trying to “sneak up” on the movement and quickly grab and unrack.
(16) Chain Suspended Safety Squat Bar Squat
1x335+chains
Notes: Warmed up to 3 plates per side and then shut it down. I could’ve pushed it, but the hamstring was feeling a little tender on the eccentric. Next week, I’ll try wrapping my hamstring with a knee/wrist wrap and see how that goes. I’m kicking around the idea of focusing on front squats or reverse band squats, but I know that whenever I swap out the SSB my deadlift suffers, and I’d like to avoid that.
Reverse hyper 410
3x15
superset w/
Standing ab wheel
3x7
Notes: Things are getting stupid heavy with the reverse hyper.
Car deadlift simulator 7 plates per side
1x4
Notes: Wrapped the hamstring here and things felt great. That’s an all time PR weightwise, and I could’ve pushed for some more reps, but wanted to still take things a little easy. Point of fact, I’m counting the 100lb plates as 2 plates, when really they’re more 2 plate +10, so going even heavier.
Bodyweight seems to be declining at a more reliable rate. Have had to be pretty strict, at least for me. Don’t need to lose a lot of weight, just want to be comfortably below 200lbs by August.
If you do switch to front squats, it might be a good idea to throw in RDLs to give the lower back and hams some work. I had the same issue when doing only front squat. I’ve never tried reverse hypers so I don’t have an idea how much work you get out of them. Maybe you can just up the reverse hyper work.
