[quote]kpsnap wrote:
Looks like a fab workout for the entire body, especially posterior chain. Lots of folks on here are prowler pushers. Maybe PMPM will invite me over to push hers someday . . .[/quote]
I figured but nobody’s biting on the prowler thread I started about how much they are pushing. REally curious what these strong women can push. If you are ever in San Diego come to my gym and give it a push!
Your 100lbs by 12 deadlift video is awesome. Great form!
Would love to if I ever get to SD.
Regarding your DL video. Looks like you have a deliberate shooting up of the hips before you begin your pull. Why is that? Transfers a lot of stress to the lower back.
[quote]kpsnap wrote:
Would love to if I ever get to SD.
Regarding your DL video. Looks like you have a deliberate shooting up of the hips before you begin your pull. Why is that? Transfers a lot of stress to the lower back.[/quote]
Thanks for the feedback… I have been working on correcting that. It might be due to restriction in thoracic spine area. My trainer said to keep my chest/torso more upright…yes? Open to any other pointers you may have…
So moving on to new programs… Trying to increase my chin reps and prowler push. Want to achieve that nice round 10 number for chins and 550 for prowler. So the other day I did max chins for 2 sets and then max chins + assisted chins to 12 total (so whatever my max was then add assisted to get to 12). So first two sets I got 7. Then I dropped to 6,5,4 and at that point adding assisted up and unassisted down 4 sec. tempo. Talk about jacking your nervous system. Wow! I’ve done the prowler 2x this week hitting 530 but not moving beyond. Because I’ve plateaued I’m really trying to eat more protein adding a whey protein drink supplement to my diet and eating meat, meat and more meat…Wish I liked fish better.
[quote]qirard wrote:
Your 100lbs by 12 deadlift video is awesome. Great form![/quote]
Thanks! But powerlifter Snapper begs to differ…
[quote]ldt wrote:
[quote]qirard wrote:
Your 100lbs by 12 deadlift video is awesome. Great form![/quote]
Thanks! But powerlifter Snapper begs to differ… [/quote]
Idt: Thanks for sharing the blog…looks like you are making great progress…
Lemme take a stab at where kpsnap was going with that…please see the attached pic, figure 1 is the start position and once you do the initial pull u move into position pretty similar in figure 2 (notice the elimination of the angle at the ankle). The angle at the knee and hip should ideally be same at all times.
But the dynamics change from teh figure 2, in the initial phase we are pulling the weight by digging our heel in the ground…in the second phase the bar doesn’t cover as much ground as it does in the first phase and the hip action moves from vertical to horizontal…where u r pushing ur hips forward until u reach the peak. Hope this helps…
P.S. Didn’t mean to be to detailed…but…oh well…
jealous of your prowler!!
[quote]mom-in-MD wrote:
jealous of your prowler!![/quote]
X100!! What I wouldn’t do to get my hands on a prowler - I love working my ass and I’m sure it would do wonders for my speed! Nice work.
[quote]Mascherano wrote:
[quote]mom-in-MD wrote:
jealous of your prowler!![/quote]
X100!! What I wouldn’t do to get my hands on a prowler - I love working my ass and I’m sure it would do wonders for my speed! Nice work.[/quote]
It’s not mine of course. I more or less rent it 1-2x/week. It’s my current measure of strength gains and great conditioning of course. It’s weirdly addicting.
[quote]meirtexas wrote:
[
Lemme take a stab at where kpsnap was going with that…please see the attached pic, figure 1 is the start position and once you do the initial pull u move into position pretty similar in figure 2 (notice the elimination of the angle at the ankle). The angle at the knee and hip should ideally be same at all times.
But the dynamics change from teh figure 2, in the initial phase we are pulling the weight by digging our heel in the ground…in the second phase the bar doesn’t cover as much ground as it does in the first phase and the hip action moves from vertical to horizontal…where u r pushing ur hips forward until u reach the peak. Hope this helps…
Thanks for the diagram but not following you to well especially re.`` hip action moves from vertical to horizontal.‘’ Do you mean you pull your hips through at the top of the movement?
My blog is kinda defunct on account of the fact I forgot my password (really stoopid as to why I can’t retrieve it so don’t ask)
So I’ll post here:
Romanian DLS 30-35# 8 each leg
Step-ups (downs?) from box (13") 8 each wherein I lower myself down on one leg and then back up to standing
(good for VMO development…)
1 arm DLs with 45-50# 6-8 each side
kneeling hamstring curls on machine about 30# each leg (had to cut it short on right leg cuz of hamstring strain from day before)
Simple series but I was sweating from the effort…
I would love access to a prowler but there’s no chance of that for me, where I live.
The step downs sound interesting - my VMO could do with some help - but how much stress does it place on the ankles (my ankles are…problematic, to say the least).
[quote]Cal Jones wrote:
I would love access to a prowler but there’s no chance of that for me, where I live.
The step downs sound interesting - my VMO could do with some help - but how much stress does it place on the ankles (my ankles are…problematic, to say the least).[/quote]
Ankle mobility is definitely a limiting factor in being able to do these…My left ankle is alot less mobile than my right and I work on foam rolling and mobilizing it before doing the step downs. What kind of issues do you have with your ankles?
Today was the dreaded chin day and I broke through to 8 reps 1st set then 7,6,5,4. Again the last 2 sets I did assisted to 12 after my max. Makes me wanna cry. Also broke through to 30# 6 reps. with my DB shoulder presses (this seated with palms facing inward to better work the triceps) the last 2 sets. Up to that point 25# 8 reps. which was pretty easy. 27.5# would be a better jump but have to go from 25-30 at my trainer’s gym.
Anyhow, having grass-fed steak for breakfast must have helped! Plus my newly added protein shake post workout plus taking branch-chain aminos 30 min. prior to training and during and post might help too!! Then worked those pesky infraspinatus muscles which aid you in the initial pull in the chin-ups with single arm DB rows with teeny little 7.5# ers but that still make me want to cry if I do it with right form. The same for seated DB external rotations. Do it with the right form and exposes all the weaknesses and assymetries that limit progress…
[quote]ldt wrote:
[quote]qirard wrote:
Your 100lbs by 12 deadlift video is awesome. Great form![/quote]
Thanks! But powerlifter Snapper begs to differ… [/quote]
Actually, I thought there were a lot of good things about your form. I can’t get the vid to load, but I remember very nice back positioning. I just also remember a very deliberate uptick with the hips right before your pull. Didn’t know if that was intentional and, if so, why you would do that.
Good work on the prowler!
Those are some impressive chins. How much rest do you take between sets?
[quote]kimbakimba wrote:
Those are some impressive chins. How much rest do you take between sets?[/quote]
x2 -do you do each rep from a complete hang dead?
[quote]nlmain wrote:
[quote]kimbakimba wrote:
Those are some impressive chins. How much rest do you take between sets?[/quote]
x2 -do you do each rep from a complete hang dead?[/quote]
In this prg. 2 min. rest and enjoy every second of it. And yes, each rep from a dead hang. But I admit to increased kipping after 3 sets or so…
As I posted on L’il Power’s log, my DLs and Squats have been for conditioning only not for PRs or meets or anything cool like what many of you are going for. So in my last training cycle I was doing German Body Composition type of prg. i.e. pairing high rep. DLs with chins. So (kinda embarrassing to post) I was generally pulling up 115# for 12 reps. I tried 120# at the end of cycle and got 9 reps. Based on this does anyone have any suggestions for what kind of weight/rep. scheme protocol to follow if I want to get out of my comfort zone?