[quote]LiquidMercury wrote:
Chaz, Josh has got me pulling off 3" deficits though I don’t know if I’m pulling exactly off 3" as I’m just stacking 2 45 lb plates on top of each other and standing on them. [/quote]
So do you just stand on one stack? It would seem you would need 2 stacks side by side for proper foot placement. I guess it depends on your stance though.[/quote]
I’ve narrowed my stance a bit so that my feet are able to fit on a 45 plate in width. I’m working on trying a few different setups right now and may go back to a slightly wider stance.[/quote]
A slightly more narrow stance might make it easier to get down to the bar.
[quote]JaseHxC wrote:
Need a bit of an opinion from everyone, I’m currently sitting at 170 (sub 10% body fat) and have set a goal of a 495 lb DL by the end of the summer. Currently, I can pull 405 3 times (10 second break in between, resetting my form and such) Is my goal bit too lofty? I plan on pulling 425 this upcoming Sunday and I am quite confident that I can manage it as generally if I can get the weight off the floor and past my knee I’m good for the lockout.
I’ll be busting my ass no matter what and being “beach ready” is certainly not a concern of mine as the low body fat level is simply a by product of having a meticulous diet so I’ll be eating extra for recovery purposes. Just want some opinions on whether or not I’m getting my hopes up on this one.[/quote]
It might be astretch, but train hard, deload and give it a ride if you’re close.
[quote]LiquidMercury wrote:
Who cares? Instead of worrying about shit that you can’t control, worry about what you can. Eat big, lift heavy shit, rinse, repeat until you hit your 495. [/quote]
Your right. but its nothing I’m stressin over right now. I gots another 8 weeks before I throw em back in my program. So that’s exactly what I’m doing. And I will hit 495 come this Nov.
[quote]LiquidMercury wrote:
Chaz, Josh has got me pulling off 3" deficits though I don’t know if I’m pulling exactly off 3" as I’m just stacking 2 45 lb plates on top of each other and standing on them. [/quote]
So do you just stand on one stack? It would seem you would need 2 stacks side by side for proper foot placement. I guess it depends on your stance though.[/quote]
I’ve narrowed my stance a bit so that my feet are able to fit on a 45 plate in width. I’m working on trying a few different setups right now and may go back to a slightly wider stance.[/quote]
Gotcha. My dead has been lacking for the past month or two so I may try that. I havent altered my stance much at all. It may be what I need.
[quote]JaseHxC wrote:
Need a bit of an opinion from everyone, I’m currently sitting at 170 (sub 10% body fat) and have set a goal of a 495 lb DL by the end of the summer. Currently, I can pull 405 3 times (10 second break in between, resetting my form and such) Is my goal bit too lofty? I plan on pulling 425 this upcoming Sunday and I am quite confident that I can manage it as generally if I can get the weight off the floor and past my knee I’m good for the lockout.
I’ll be busting my ass no matter what and being “beach ready” is certainly not a concern of mine as the low body fat level is simply a by product of having a meticulous diet so I’ll be eating extra for recovery purposes. Just want some opinions on whether or not I’m getting my hopes up on this one.[/quote]
It took me from start of September 09 to end of April 10 to go from 405x5 to 500x1. I don’t remember how I was training at the time though.
I think you can make some big progress in a 16 weeks and if you look at it as +5lbs a week for 16 weeks, that’s close to an 80lb increase which will put you around 500 which seems realistic.
How have you been training the deadlift and what is your plan for the Summer?
Unrack and set stance properly (low bar, widish stance for me)
Push back the hips somewhat slowly till maximum desired torso lean is achieved
Push knees out harder and do a controlled fall into the hole with the torso lean staying the same (feels kind of like using my hams to pull my glutes into my heels)
Explode with the hips and glutes at the bottom to ‘catch’ the weight and take advantage of the rebound
Lock out the weight
Also, I was curious what some of ya’ll do to maintain good internal shoulder rotation ROM. Mine completely sucks. So does my hip internal rotation so I’d be very interested in what people are doing to fix and prevent that issue as well.
Back to the shoulder deal. I know Tom63 has mentioned his bum shoulder and how speed benching contributed. Since my shoulders are far from sturdy and I’m young and they’re already starting to hurt some I’m going to cut it out of program except as an occassional thing for supplementary work.
To take it’s place, I was thinking of running a conservative (85-90% of real max as working max) 5/3/1 progression without AMRAP to my military press on that day and work on my rotator cuff, upper back, scapulae stability, and of course triceps work.
[quote]Fletch1986 wrote:
What are ya’lls thoughts on divebombing squats.
Here’s what I’m talking about:
Unrack and set stance properly (low bar, widish stance for me)
Push back the hips somewhat slowly till maximum desired torso lean is achieved
Push knees out harder and do a controlled fall into the hole with the torso lean staying the same (feels kind of like using my hams to pull my glutes into my heels)
Explode with the hips and glutes at the bottom to ‘catch’ the weight and take advantage of the rebound
Lock out the weight
[/quote]
Gotta get the rebound, baby. I love divebombing squats. Works best for those high-rep sets IMO.
[quote]Fletch1986 wrote:
What are ya’lls thoughts on divebombing squats.
Here’s what I’m talking about:
Unrack and set stance properly (low bar, widish stance for me)
Push back the hips somewhat slowly till maximum desired torso lean is achieved
Push knees out harder and do a controlled fall into the hole with the torso lean staying the same (feels kind of like using my hams to pull my glutes into my heels)
Explode with the hips and glutes at the bottom to ‘catch’ the weight and take advantage of the rebound
Lock out the weight
[/quote]
Gotta get the rebound, baby. I love divebombing squats. Works best for those high-rep sets IMO.
[/quote]
not a big fan of dive bombing(multiple reasons), initially i think it’s easier for people but i think more progress will be made the more controlled you can make your descent. once you build up some muscle and learn to stay tight and not dive bomb, i think that’s the better way to go.
[quote]Fletch1986 wrote:
What are ya’lls thoughts on divebombing squats.
Here’s what I’m talking about:
Unrack and set stance properly (low bar, widish stance for me)
Push back the hips somewhat slowly till maximum desired torso lean is achieved
Push knees out harder and do a controlled fall into the hole with the torso lean staying the same (feels kind of like using my hams to pull my glutes into my heels)
Explode with the hips and glutes at the bottom to ‘catch’ the weight and take advantage of the rebound
Lock out the weight
[/quote]
Gotta get the rebound, baby. I love divebombing squats. Works best for those high-rep sets IMO.
[/quote]
not a big fan of dive bombing(multiple reasons), initially i think it’s easier for people but i think more progress will be made the more controlled you can make your descent. once you build up some muscle and learn to stay tight and not dive bomb, i think that’s the better way to go.[/quote]
Yeah… hard to argue with your results. Gonna give the RB SSB squats a try Wednesday and try to stay nice and tight.
[quote]Fletch1986 wrote:
What are ya’lls thoughts on divebombing squats.
Here’s what I’m talking about:
Unrack and set stance properly (low bar, widish stance for me)
Push back the hips somewhat slowly till maximum desired torso lean is achieved
Push knees out harder and do a controlled fall into the hole with the torso lean staying the same (feels kind of like using my hams to pull my glutes into my heels)
Explode with the hips and glutes at the bottom to ‘catch’ the weight and take advantage of the rebound
Lock out the weight
[/quote]
Gotta get the rebound, baby. I love divebombing squats. Works best for those high-rep sets IMO.
[/quote]
not a big fan of dive bombing(multiple reasons), initially i think it’s easier for people but i think more progress will be made the more controlled you can make your descent. once you build up some muscle and learn to stay tight and not dive bomb, i think that’s the better way to go.[/quote]
Yeah… hard to argue with your results. Gonna give the RB SSB squats a try Wednesday and try to stay nice and tight.[/quote]
well i’ve only put 303lbs on my comp squat since feb 2009, i’ve learned a couple things. and it’s worked for the people that lift with me also, now everyone is a 500lb raw squatter and several use to dive bomb. and let me know what you think about that reverse band ssb setup.
[quote]LiquidMercury wrote:
Who cares? Instead of worrying about shit that you can’t control, worry about what you can. Eat big, lift heavy shit, rinse, repeat until you hit your 495. [/quote]
Your right. but its nothing I’m stressin over right now. I gots another 8 weeks before I throw em back in my program. So that’s exactly what I’m doing. And I will hit 495 come this Nov. ;)[/quote]
That wasn’t directed at you. If I was going to tell you to sack up I’d come to your house scream in your face and make you go deadlift heavy shit while throwing finibars at you.
[quote]LiquidMercury wrote:
Who cares? Instead of worrying about shit that you can’t control, worry about what you can. Eat big, lift heavy shit, rinse, repeat until you hit your 495. [/quote]
Your right. but its nothing I’m stressin over right now. I gots another 8 weeks before I throw em back in my program. So that’s exactly what I’m doing. And I will hit 495 come this Nov. ;)[/quote]
That wasn’t directed at you. If I was going to tell you to sack up I’d come to your house scream in your face and make you go deadlift heavy shit while throwing finibars at you.[/quote]
[quote]LiquidMercury wrote:
Who cares? Instead of worrying about shit that you can’t control, worry about what you can. Eat big, lift heavy shit, rinse, repeat until you hit your 495. [/quote]
Your right. but its nothing I’m stressin over right now. I gots another 8 weeks before I throw em back in my program. So that’s exactly what I’m doing. And I will hit 495 come this Nov. ;)[/quote]
That wasn’t directed at you. If I was going to tell you to sack up I’d come to your house scream in your face and make you go deadlift heavy shit while throwing finibars at you.[/quote]
LOL that would be hilarious [/quote]
Don’t think because you’re in Arkansas I wouldn’t drive there and do the same if you were not embracing LWI. I might throw boxes of finibars at you though instead of individual bars.
[quote]LiquidMercury wrote:
Who cares? Instead of worrying about shit that you can’t control, worry about what you can. Eat big, lift heavy shit, rinse, repeat until you hit your 495. [/quote]
Your right. but its nothing I’m stressin over right now. I gots another 8 weeks before I throw em back in my program. So that’s exactly what I’m doing. And I will hit 495 come this Nov. ;)[/quote]
That wasn’t directed at you. If I was going to tell you to sack up I’d come to your house scream in your face and make you go deadlift heavy shit while throwing finibars at you.[/quote]
Ok then I retract my statement about hitting 495. What’s that saying, shoot for the stars or something…
[quote]LiquidMercury wrote:
Who cares? Instead of worrying about shit that you can’t control, worry about what you can. Eat big, lift heavy shit, rinse, repeat until you hit your 495. [/quote]
Your right. but its nothing I’m stressin over right now. I gots another 8 weeks before I throw em back in my program. So that’s exactly what I’m doing. And I will hit 495 come this Nov. ;)[/quote]
That wasn’t directed at you. If I was going to tell you to sack up I’d come to your house scream in your face and make you go deadlift heavy shit while throwing finibars at you.[/quote]
Ok then I retract my statement about hitting 495. What’s that saying, shoot for the stars or something…[/quote]
Fuck stars. Space food doesn’t have enough protein.
Pulled a big PR block pull today, I got 495x3 and 540x1 off about 2-3 inch blocks without a belt. This was my first time doing it like this so I had nothing to compare it too but my best pull from the floor was 455 a while back. The weird thing is I’ve never had problems getting it off the floor my lockout has always been weak so I imagine I should be able to get atleast 495 from the floor! especially with a belt. Guess all the back work is paying off.
