Torn Between Scylla and Charybdis

zenontheterrible · May 18, 2014, 2:55am

i like what this guy has to say about the stiffy vs the romanian.

but its just one guys opinion i suppose

trivium · May 20, 2014, 1:52am

[quote]zenontheterrible wrote:
did you read Paul Carters “Deadlift Rx?”, posted on april 24th over at lift run bang?

i’ll summarize it here, but def check it out! (if you haven’t already)

Get stronger off the floor by getting stronger legs. Do this with high bar work, hacks, and fronts.
Don’t pull from a deficit that is too high. Use a small deficit to train the lift. Stand on a plate.
Get stronger hamstrings and an upperback using stiff legged deadlifts.
Don’t train the pull heavy very often. Test your double or triple every few months. [/quote]

I think I have. I just dont have a ton of time to lift these days. I am getting killed with school man. =[

trivium · May 20, 2014, 1:53am

[quote]zenontheterrible wrote:
i like what this guy has to say about the stiffy vs the romanian.

but its just one guys opinion i suppose

[/quote]

I do like Johnny Candito. I have seen this, but not for a while. Thanks for the reminder man.

trivium · May 20, 2014, 2:13am

5/17/14

ytwl / apley / band dislocates / band pull apart

Press
10x45
5x45
5x95
3x115
5x140 (TNG)
3x155
3x175 (Paused. Failed 4 half way up. Punched bar after in frustration. Hurt my hand.)

Push Press
3x185 (Failed to get 4.)

Press

3x155
3x155
3x155
3x155
1x155
3x155 (All paused reps. The first few sets hurt my hand to hold the bar.)

Dips
10/10/10/7/7/10/9/5/10/6
(Dips felt more difficult, but I was trying to be more controlled with my form, and I did a lot of pressing right before. For a lot of reps it was easier on my shoulders than normal. I also felt sore the next day in my triceps.)

My shoulders felt good this day.

trivium · May 20, 2014, 2:10am

5/18/14

My lats chest and shoulders were pretty sore from press and dips. I left the gym early the day before, and I didn’t get my pull ups. Everything was super sets this day.

A1: Pull Up (Wider grip, overhand, thumbless.)
9/9/9/9/9*/9/7*/6/5*
(Set 5 I had to move because someone took the rack while I was doing chins in it. We only have one regular chin bar. Not quality reps for all of them. Same story for set 7. The last rep of set 9 wasn’t perfect either. That is what all of the *'s mean.)

A2: Rear Lateral Raise
20 Lb dumbbell for sets of 10/10/10/10/10/10/10/10

B1: Face Pull
10x70
10x80
10x87
10x87
?x87 (Lost focus. I just repped out. No sets after this felt good for some reason.)
10x87
10x87
10x87
10x87
10x87
10x87

B2: Standing Straight Bar Curl
70 lbs for sets of 10/10/10/10*/5
(The last rep of the set marked with an * was not good. These felt heavy for some reason. Maybe all the chins?)

Went to the air show to watch the Thunderbirds. My buddy was working the Marine Corps booth, so I knocked out a few sets of Pull Ups there too. I got 9 and 3 right after.

This workout was not a fast one. Do not be fooled by the super sets haha.

trivium · May 20, 2014, 2:14am

Thanks for reading everyone! I feel shitty because I don’t have the time to converse with all of you like I used to.

I hope you are all smashing PRs and enjoying life.

I am sorry for not being able to be on as much as I was a few weeks ago.

I hope to catch up with everyone’s logs in the next few weeks at some point.

Have a good night.

chobbs · May 20, 2014, 2:30am

[quote]zenontheterrible wrote:
did you read Paul Carters “Deadlift Rx?”, posted on april 24th over at lift run bang?

i’ll summarize it here, but def check it out! (if you haven’t already)

Get stronger off the floor by getting stronger legs. Do this with high bar work, hacks, and fronts.
Don’t pull from a deficit that is too high. Use a small deficit to train the lift. Stand on a plate.
Get stronger hamstrings and an upperback using stiff legged deadlifts.
Don’t train the pull heavy very often. Test your double or triple every few months. [/quote]
That article was great

csulli · May 20, 2014, 1:01pm

[quote]trivium wrote:
Press
3x175 (Paused. Failed 4 half way up. Punched bar after in frustration. Hurt my hand.)
[/quote]
Fuck, good set. And good bar punch. Jon Pal used to do that; or sometimes headbutt it lol.

barbedwired · May 20, 2014, 1:29pm

By feel. Id say stiff legged deads directly hit the hams. Tap n go allows for more reps.dead stop mimics your deadlift more…
Highbar squat work will indeed strengthen your quads. Medium stance. Toes slightly out…tho more forward than you might think. Highbar is a more up and down movement. It requires you to stay more upright. .forcing thoracic extension…Your abs will be strengthened to hold your upper body in this manner.
Deficit deads. No doubt these will strengthen the whole lift. Its used to improve off the floor…but starting from that disadvantage changes the exact form and you are challenge d more thru the whole lift. After lifting from a deficit…going from the floor will have a mental and physical advantage as you are no longer under that disadvantage.

trivium · May 22, 2014, 2:08am

[quote]csulli wrote:

[quote]trivium wrote:
Press
3x175 (Paused. Failed 4 half way up. Punched bar after in frustration. Hurt my hand.)
[/quote]
Fuck, good set. And good bar punch. Jon Pal used to do that; or sometimes headbutt it lol.[/quote]

I headbutt before squatting.

trivium · May 22, 2014, 2:11am

[quote]barbedwired wrote:

By feel. Id say stiff legged deads directly hit the hams. Tap n go allows for more reps.dead stop mimics your deadlift more…
Highbar squat work will indeed strengthen your quads. Medium stance. Toes slightly out…tho more forward than you might think. Highbar is a more up and down movement. It requires you to stay more upright. .forcing thoracic extension…Your abs will be strengthened to hold your upper body in this manner.
Deficit deads. No doubt these will strengthen the whole lift. Its used to improve off the floor…but starting from that disadvantage changes the exact form and you are challenge d more thru the whole lift. After lifting from a deficit…going from the floor will have a mental and physical advantage as you are no longer under that disadvantage. [/quote]

I am going to try to minimize machinery. I want to do barbells and only barbells.

I have never done a high bar squat, but I may have to. I am having issues front squatting.

trivium · May 22, 2014, 2:27am

5/20/14

Squat
5xbw
5x45
5x135
3x200
5x250 (Felt heavy.)
3x280 (Felt better.)
10x315 (Belted. Last rep was a bit of a squatmorning. PR. TNG.)
3x280 (Long pauses.)
3x280 (Long pauses.)
3x280 (Long pauses.)
(I really tried to keep my knees out the whole time. I am happy with my squatting up to this point.)

Front Squat
5x185 (Paused. Left hand on top.)
5x185 (Paused. Right hand on top.)
4x185 (Paused. Clean grip. Missed rerack. Tweaked my right wrist saving it. Foot position felt awkward.)
2x185 (Left on top. Again, foot position felt awkward.)
2x185 (Right on top. Again, foot position felt awkward.)

Leg press
10x400
10x400
10x490 (Tripped and smashed the hell out of my finger after this set.)
10x600

My pinky finger was bleeding and i have a massive welt with a red swollen area. My Nail is a giant subungal hematoma. I am really not happy about this. It is a stupid injury that shouldn’t have happened.

It has a few more days to heal before I tape it and do Kroc Rows.

trivium · May 22, 2014, 2:29am

Still swamped with work, but I am catching up!

Thanks for reading everyone.

trivium · May 25, 2014, 11:09pm

I took an extra day to let my finger recover. I think I am going to lose the nail, but no worries. I can still grip things well.

It’s just one less finger nail I have to cut.

trivium · May 25, 2014, 11:17pm

5/24/14

YTWL, Apley, band dislocates, band pull apart.

Bench Press
10x45
10x45
5x135
3x170
5x210
3x235
6x265 (Paused.)
2x275 (Spot had to get me past a sticking point half way up 3.)
5x235 (Paused.)
5x235 (Paused.)
5x235 (Paused.)
5x235 (Paused.)

Kroc Row
120 lb dumbbell for sets of 15/10/12/10/11/5

Close Grip Incline Bench Press
5x200 (Paused.)
5x200 (Paused.)
5x200 (Paused.)
5x200 (Paused.)
4x200
3x200
(Minimal shoulder discomfort here. No pain like last time.)

I did a lot more pressing than usual in this workout. Hopefully that is the reason why I had a bit of a tougher time with incline bench. I wanna get to a 4x5 with 225.

trivium · May 25, 2014, 11:30pm

5/25/14

My Sumo Pendlay T-Bar Row Invention
10x25
10x50
10x75
10x100
10x125
10x150
8x175 (Crappy reps.)
10x150
10x150
10x150
10x150
10x150 (These reps at 150 all felt good.)

Cable Rope Pushdowns
50 lbs on stack for sets of 10/10/10/10
40 lbs on stack for sets of 10/10/10/10
50 lbs on stack for a set of 5

JM Press
10x95
9x95

I didn’t have anything left in the tank and the gym was closing.

I wanted to do some trap work, but I just didn’t have time.

trivium · May 25, 2014, 11:33pm

Still catching up on everyone’s logs.

Thanks for reading everyone!

Kakarat · May 26, 2014, 2:26am

[quote]trivium wrote:

[quote]LoRez wrote:
With the disclaimer of “I might not really know what I’m talking about, and what I see might not really be that important”. And that you lift 100lbs more than me.

Your lower back is just completely rounded. In the 2nd video, if you look at how your lower back is at the end of the lift… that’s how it should be through the whole lift. The good news is your spinal erectors seem pretty damn strong. The bad news is you’re not really using your glutes much at all.

The only way I know to fix that is to drop the weight, and never do a rep where you let your back do that. As soon as that starts, stop the rep, stop the set. One option then is just drop the weight 50% and do a few sets of 5 or so with eccentrics as slow as possible, keeping a really strong arch. You can do that on regular deads or RDLs or whatever… it’s more about training the upper body to hold the right position.

I think fixing the back positioning thing is more important than focusing on quads. The lift will probably feel quite a bit different than you’re used to though, since it’ll shift from “pulling up, pulling the shoulders behind the hips” to “pushing the ground away, pulling back, pushing the hips through”.

But, again, disclaimer.

EDIT: you may want to post one or both of those videos up in the PL forum. My knowledge is limited. Too bad emskee isn’t still around.[/quote]

I may. I always do fatigued videos though. Those pulls were already after a lot of work haha.

I feel like it was good form right up until I started filming.

Maybe I will just do a whole workout sometime soon.[/quote]
Like Lorez said, you have a glute weakness and you should stop letting your back round like that.

Start hitting standing and seated good mornings and don’t let your back bend at all, strictly hip motion. Also work on hip flexbility and getting your ass down on the start of the lift so you can get your back straight and keep it that way throughout the lift.

trivium · May 29, 2014, 1:48am

5/28/14

Deadlift
10x135
5x185
3x225
5x275
3x315 (Double overhand.)
10x365 (Right hand up. Belted. Hitched 10 a tiny bit.)
1x405 (Left hand up. Belted. Got a video.)
5x405 (Left hand up. Belted. Felt good. I started rep 6 but quit on it half way up.)
3x315 (Double overhand.)
3x315 (Right hand up.)
3x315 (Left hand up.)
3x315 (Double overhand.)
(I wasn’t disciplined enough to do a hold at the top like I normally do. I am quite upset by this. It is just another missed opportunity to get stronger. My hands were shot after the last set at 405. I could barely hold the barbell without them hurting.)

Stiff Leg Deadlift
5x240
5x240
5x240
5x240
5x240
5x240
5x240 (My back was lit up from these after just a few sets.)
(All of these sets were double overhand. I am not sure how good my form is here, so I am doing these in a very particular way. I set up. Raise my hips until I can feel it in my hamstrings while keeping a slight knee bend. Focus on keeping my back straight as possible, and then focus on pulling WITHOUT THE HITCH.)

I wanted to do more work, but I cannot spend a lot of time in the gym these days, I have a lot of other things going on. I will see if I can get the video up in the near future.

trivium · May 29, 2014, 2:18am

[quote]Kakarat wrote: