The Pursuit of Mythical Gains

Training Training Logs
142

This is exactly what I was going to say. The last time I injured myself was during warm ups.

Also, with DL why not try rack pulls instead just for that week?

143

Thanks for the ideas!

144

06-02-2016

SQ 3X5@245
OHP 3X5@120
DL 1X5@245

Went to the chiropractor on Tuesday and felt better yesterday so I picked up where I
left off with squat and dead lift.

145

Before I give any unsolicited advice on your form, is there any particular reason as to why youā€™re deadlifting in weightlifting shoes?

146

Too lazy to change after squatting.

147

Just a few things:

  • try to reduce time between gripping the bar and pulling. IMO every second spent bent over gripping the bar saps energy.

  • push your chest up more. Thatā€™ll pretty much guarantee your back is doing what it needs to.

  • your hips shoot up a bit at the start (not necessarily bad, but can make life harder). Drop your hips a tad more during setup and get your shoulders behind the bar. Push off the floor rather than pulling, keeping your weight and shoulders behind the bar.

148

You might want to try recording a deadlift set with and without the shoes, a side by side comparison, in the same day if possible. Generally speaking, most people I know of (including me) find it 5%-10% harder to pull in a pair of weightlifting shoes.

149

Yeah, kind of like doing mini deficits, right? I will try barefoot next time.

150

Not so much the deficit but it literally changes the leverages in the lift byā€¦ I canā€™t really explain it fluently but just do a search for this article ā€œGoing Deeper into the Deadlift with Mark Rippetoeā€. Itā€™s mentioned inside and Iā€™d rather not post the link cause it might be removed by the moderators.

151

the only thing I see wrong with your DL is that youā€™re not swinging your arms randomly for like 10 minutes before you pull :stuck_out_tongue:

152

Damn, I forgot! Next time, arm swings, three plates!

1 Like
153

06-05-2016

SQ 5@45, 5@95, 5@135, 3@185, 5@210
BP 5@45, 5@85, 5@135, 3@155, 5@175, 2X5@170
LAT PULLDOWNS 12@80, 3X10@100
CABLE ROWS 3X10@80
BB CURLS 5X10@45 Supersetted with
TRI PUSHDOWNS 5X10@50
HYPERS 1X10

Obviously, a departure from SS.

154

Youā€™ll only find out by trying.

155

I had to preempt yesterdayā€™s gym session.

156

All 3 options sound perfectly valid to me, just do what you feel like.

157

06-09-2016

SQ 5@45, 5@95, 5@135, 3@185, 1@225, 3x10@135
OHP 5@45, 5@95, 3@105, 3x5@125
BP 5@45, 5@85, 3@135, 5@150
LAT PULLDOWNS 12@80, 3X11@100
CABLE ROWS 3X11@80
BB CURLS 5X11@45 Supersetted with
TRI PUSHDOWNS 5X11@50
HYPERS 1X15

Fully intended to get my work sets on the squat at 250 in today but my back started to get tight during my warm ups.

158

6-13-2016

Leg Press 3x10@110 single leg
Leg curls 3x10@45 single leg
Machine Bench 3x10@140
Pull downs 3x10@120
Machine press 3x10@120
Rows 3x12@90
Curls 3x12@40 Supersetted with
Press downs 3x12@50

A few things going on.

159

Check out Paul Carterā€™s articles. Heā€™s got some good ideas about training while dieting.

160

Yeah, Iā€™ve read a few of his things and am following a lot of his ideas.

1 Like
161

6-15-16

C1D1

OHP 10@45, 5@65, 5@80, 5@95, 10@105
Dips 3x10
Chins 3x15
Pull aparts 3x20
Face Pulls 3x20@35

Punted. 5/3/1 Triumvirate.

I got nothing else.