That is a super interesting video. I’ve always done the bottom up approach, but I’ve never really thought about it until now. Good timing as well. Friday is my DL focus day. I will try this top down set up and see how it goes. Thanks Git
[quote]BlueLineCretin wrote:
That is a super interesting video. I’ve always done the bottom up approach, but I’ve never really thought about it until now. Good timing as well. Friday is my DL focus day. I will try this top down set up and see how it goes. Thanks Git[/quote]
I hope it helps. I also think I may be over-arching my low back rather than just getting that locked in position of the torso that he shows at the start of the vid.
Bought a 50lb kettlebell today. I’ll use it tonight.
I’m gradually going to add more of different poundages so the family can use them.
Or, maybe people will buy them for me as presents.
I think I try to do that when I pull as well. But I think its easier to get tight before you grab the bar when you pull sumo.
ME Lower
rack pulls - 3" below knee
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
435 x 1
455 x 1
465 x 1…this weight stalled at knees last DL session
475 x 0…felt my low back lose tightness
405 x 3
Erectors are a weakness.
50lb KB swings
3 x 15
alternating with 30lb hammer curls
3 x 15
This will be excellent for overall conditioning. Hams and glutes are feeling it. And it’s good for my air humping skills.
All this KB work has me purchasing some for home, I love the KB swings, I was doing DB swings at the gym but cut it out with the meet coming. After the meet Im gonna try to do a bit more conditioning and rep work (5x5) Im gonna buy the 50’s and 75’s for now, its actually fun. Ill take these over glute bridges any day.
[quote]MattyXL wrote:
All this KB work has me purchasing some for home, I love the KB swings, I was doing DB swings at the gym but cut it out with the meet coming. After the meet Im gonna try to do a bit more conditioning and rep work (5x5) Im gonna buy the 50’s and 75’s for now, its actually fun. Ill take these over glute bridges any day.[/quote]
I’m with you on the KBs. I don’t plan to make it complicated but I can see how they are going fit in well.
I have no love for glute bridges.
So i tried that set up this morning. After years of apparently setting up for DL with my full retard on, this felt ackward. For some reason it felt like it hit my lower back more. This could be for a few reasons though. This week was the last week of a silly hard cycle that had me doing 8 sets of triples w/ 87.5% of max.
This is also beltless and hook grip (actually writing this out makes me think that i hate myself). Monday was stupid hard for squats and i did zerchers from pins (knee height) on Weds. Long story short, I am going to continue to set up like this, because dude knows his stuff and all the cool kids are doing it.
I hate you for posting that video.
Stellar work on the rack pulls. Those have always felt harder than pulling from the floor for me. I much prefer block pulls.
[quote]BlueLineCretin wrote:
So i tried that set up this morning. After years of apparently setting up for DL with my full retard on, this felt ackward. For some reason it felt like it hit my lower back more. This could be for a few reasons though. This week was the last week of a silly hard cycle that had me doing 8 sets of triples w/ 87.5% of max. This is also beltless and hook grip (actually writing this out makes me think that i hate myself). Monday was stupid hard for squats and i did zerchers from pins (knee height) on Weds. Long story short, I am going to continue to set up like this, because dude knows his stuff and all the cool kids are doing it.
I hate you for posting that video.
Stellar work on the rack pulls. Those have always felt harder than pulling from the floor for me. I much prefer block pulls. [/quote]
It sounds like you had multiple variables which would make an assessment tough. Also, when I change one thing sometimes I forget something else (stupid brain). So, maybe your shoulders were too far over the bar or you weren’t back on your heels enough?
I 100% agree that blocks are going to be better. With rack pulls I am lowering the bar too slowly so I don’t beat the shit out of my bar. With blocks I won’t need to worry about that.
Great work. How’s your back after all of those rack pulls?
james
Agreed, which is why i will stick with it. Also, it just makes sense. You are probably spot on with the forgetting other things, while trying something new. My lats don’t feel that beat up, so i don’t think i was squeezing them. which probably means the bar was out infront of me.
Last week was the first time i had tried block pulls (thanks to mauradermeat). They felt so much better than rack pulls.
The amount of PR’s that’ve come your way is pretty awesome. Have you changed anything? Or is Git’s life full of win all the time?
[quote]atypical1 wrote:
Great work. How’s your back after all of those rack pulls?
james[/quote]
Surprisingly, not very DOMSy. Mild / moderate soreness pretty evenly distributed from low back up through upper back. Mostly upper, mid back now that I think about it.
My hams are decently sore from the KB swings. And I noticed a nice traction effect last night at the low point of the swing. I think that really relieve low back soreness due to compression.
[quote]BlueLineCretin wrote:
Agreed, which is why i will stick with it. Also, it just makes sense. You are probably spot on with the forgetting other things, while trying something new. My lats don’t feel that beat up, so i don’t think i was squeezing them. which probably means the bar was out infront of me.
Last week was the first time i had tried block pulls (thanks to mauradermeat). They felt so much better than rack pulls.
The amount of PR’s that’ve come your way is pretty awesome. Have you changed anything? Or is Git’s life full of win all the time?[/quote]
I might be building some blocks today. I know they will help. Daughter is sick so I’m home and bored.
Oh Lord, full of win all the time? I wish. Training is going pretty well. I like the Westside approach and the variety keeps it from being boring. Plus I like the process of figuring out weaknesses and fixes. I estimate that I have it about 40% figured out, lol.
I have to do some ME Upper today. We’ll see how that goes.
just peekin in on ya.
My new job with the company I work for was confirmed on Friday. Part of it involves building / delivering training programs for clients. And some travel.
January - Turks and Caicos for a week
February - Antigua for a week
March - Jamaica and Panama for a week each
It’s quite a lot of travel but I suppose I shouldn’t complain, lol. It settles down after this initial flurry. I need to figure out how to get my wife down for some of these. She deserves it.
Anigua…gosh i miss going to antigua sailing week…
Happy days.
[quote]big nurse wrote:
Anigua…gosh i miss going to antigua sailing week…
Happy days.[/quote]
That sounds awesome. Did you sail to Antigua from England?
[quote]giterdone wrote:
[quote]big nurse wrote:
Anigua…gosh i miss going to antigua sailing week…
Happy days.[/quote]
That sounds awesome. Did you sail to Antigua from England?[/quote]
I used to drive boats for a living and yes we used to sail there and back, not a difficult trip compared to races like the whitbread.
ME Upper
Reverse band bench (orange)
135 x 3
155 x 3
185 x 3
225 x 3
245 x 1
275 x 1…felt great
295 x 0…worst rep ever, lol. Zero lats. Didn’t flare. Failed to lock out.
275 x 1
245 x 3
245 x 3
245 x 3…best set. Lats.
245 x 4
- I don’t think the orange bands are the right choice for my current strength curve. Too much assist at the bottom and when they deload at the top, I’m not strong enough. Will try lighter bands and lighter weight and see if I can get a better match.
Close grip, straight weight
225 x 1…PR, of sorts. 1st time CG with 225
225 x 1
225 x 1
195 x 4.8…couldn’t get last 2 inches
195 x 4
Bench lockouts (3-4" ROM) from pins to work tris
285 x 3
275 x 4
275 x 4
- these I like and will keep in
Alternating DB shoulder press
40s x 15
40s x 15
Plate front raise
45 x 10
90 x 5…looked like a cat trying to launch a fur ball. But I’m going to stick with them.
45 x 10
Shed is almost complete. Just need to tape drywall joints, paint and get overhead lights installed. And the heat pump, lol. It’s going to be a little too pretty but in for a penny in for a pound, I guess. And I want to build a lifting platform to keep weights off the concrete floor. I found some good 4x6’ rubber mats at a local fitness store for reasonable $$.
[quote]giterdone wrote:
Shed is almost complete. Just need to tape drywall joints, paint and get overhead lights installed. And the heat pump, lol. It’s going to be a little too pretty but in for a penny in for a pound, I guess. And I want to build a lifting platform to keep weights off the concrete floor. I found some good 4x6’ rubber mats at a local fitness store for reasonable $$.
[/quote]
Oh yeah, a platform is essential! I highly agree! Plus then you can do cleans and what not, no? Get that shack a shakin’! hee hee
Have a great weekend, git! Training looks good 