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On December 04 2012 15:57 Divinek wrote:
I think this is easily one of my favourite threads on TL. So, I'm looking to run a half marathon in about 7-8 months and figure I might as well get started training for it as I have absolutely no ability to run long distances, only experienced as a sprinter really. Does anyone know of/have/can recommend training regimes to prepare for a half marathon?
Thanks!
id like to add that gotunk is a machine
Whew, with that much time I think you could get away with just slowly increasing the distance you run. Def hit up the running thread, though.
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My grip is still horrible. I have grip exercises every other day consisting of a lot of pinchgripping, plateflipping (these are mostly for fun), rackpulling, holding deadlifts and some other stuff. Bar still slips when I do heavy deads, even with mixed grip and chalk 
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On December 04 2012 17:46 zatic wrote:Show nested quote +On December 04 2012 11:49 Malinor wrote:On December 04 2012 07:04 zatic wrote:That is my main problem Basically stuck for almost a year now because I just can figure out to go deeper than that with more than 90kg I try to force myself deeper but all that happens is my ass travels back instead of down and my chest comes down and I struggle to unfold again on the way up. I just said fuck it after I took that video and started loaded again until 110. Then tried 100kg this week to see if I can go deeper now. Nope, just the exact same issue I had 3 months ago. My legs aren't even working hard at all but I just fold in when I try to go below parallel. I don't really get the discussion. These are really good squats, there is not so much that needs improving. A little bit more depth and maybe a wider stance, so that you can squat a little bit more between your legs (though impossible to tell with that angle). I would suggest you buy some weightlifting shoes. Flat shoes just suck for squatting. That alone would probably take care of the depth problem altogether. Yeah well more depth is exactly what I can't seem to figure out  I still have a pair of PowerPerfect II at home, I'll try them again.
take off your shoes (leave them off) and try an even wider stance - as wide as you can go
start with just the bar , go super slow, move up by 10kg every 2 minutes
and think about your mobility afterwards
this is what i done yesterday . think i might have nailed it
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On December 04 2012 17:46 zatic wrote:Show nested quote +On December 04 2012 11:49 Malinor wrote:On December 04 2012 07:04 zatic wrote:That is my main problem Basically stuck for almost a year now because I just can figure out to go deeper than that with more than 90kg I try to force myself deeper but all that happens is my ass travels back instead of down and my chest comes down and I struggle to unfold again on the way up. I just said fuck it after I took that video and started loaded again until 110. Then tried 100kg this week to see if I can go deeper now. Nope, just the exact same issue I had 3 months ago. My legs aren't even working hard at all but I just fold in when I try to go below parallel. I don't really get the discussion. These are really good squats, there is not so much that needs improving. A little bit more depth and maybe a wider stance, so that you can squat a little bit more between your legs (though impossible to tell with that angle). I would suggest you buy some weightlifting shoes. Flat shoes just suck for squatting. That alone would probably take care of the depth problem altogether. Yeah well more depth is exactly what I can't seem to figure out I still have a pair of PowerPerfect II at home, I'll try them again.
I actually think your depth was okish in all but the last rep. I wouldn't call them partial squats for sure. There is no need to feel too bad about your depth.
I also think there are so many opinions on what the best squat technique is that its hard to figure out sometimes. Figuring out what works for myself through trial and error has worked better for me than listening to other peoples views. To get my squat really deep I simply lowered the weight considerably (like 50% of 1RM) and started squatting ridiculously deep (hamstrings touching calves). Then I worked up to a more reasonable, but still deep squat. I like squatting on socks only.
If you are ''folding in'' then that simply means that your core is weak and you may have to do aditional core work to get your squat up. I like Good Mornings. And I like using a belt.
The Smolov Jr. program has worked incredibly well for my squat, added 30kgs in 3 weeks the first time I did it. Going to run another cycle at some point, which should put me over the 200kg mark.
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I switched from high bar to low bar squats. The first sets were hard, but today they were much better and didnt feel like crap anymore. In fact, I had small knee ache and groin ache, sometimes even pain when doing high bar squats. Since going low-bar all of them dissapeared and it feels like I can lift way easier, and use my hips in the movement.
Also, I was about to do 140kg deadlift today, but as I was warming up some dude told me my back bends over too much, and he was correct. I hadn't paid much attention to it because I never had any pain or problems adding up more weight in deadlift, but I will pay more attention to it. big deload tho, but I suppose I'll be able to add up the weight really fast.
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U deloading because u rounded ur back? If u keep ur abs tight. there is nothing wrong with upper back rounding.
Deadlift =/= first pull of a clean
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On December 04 2012 17:53 Risen wrote:Show nested quote +On December 04 2012 15:57 Divinek wrote:
I think this is easily one of my favourite threads on TL. So, I'm looking to run a half marathon in about 7-8 months and figure I might as well get started training for it as I have absolutely no ability to run long distances, only experienced as a sprinter really. Does anyone know of/have/can recommend training regimes to prepare for a half marathon?
Thanks!
id like to add that gotunk is a machine Whew, with that much time I think you could get away with just slowly increasing the distance you run. Def hit up the running thread, though.
I didn't realize there was a running thread lol, thank you for pointing me in the right direction
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On December 05 2012 08:43 GoTuNk! wrote:
U deloading because u rounded ur back? If u keep ur abs tight. there is nothing wrong with upper back rounding.
Deadlift =/= first pull of a clean
good to know. I will pay close attention to that as well. It should be noted that the guy coming over to give me advice had worse squat than me, and worse ohp. probably worse DL too. But he did get me concerned, and I will practice keeping things tighter. I will move up however fast I can keep things tight, if I can keep things tight for my work sets next time, so be it.
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On December 05 2012 15:58 Ahzz wrote:Show nested quote +On December 05 2012 08:43 GoTuNk! wrote:
U deloading because u rounded ur back? If u keep ur abs tight. there is nothing wrong with upper back rounding.
Deadlift =/= first pull of a clean good to know. I will pay close attention to that as well. It should be noted that the guy coming over to give me advice had worse squat than me, and worse ohp. probably worse DL too. But he did get me concerned, and I will practice keeping things tighter. I will move up however fast I can keep things tight, if I can keep things tight for my work sets next time, so be it.
Konstantine Konstantinovs (3rd heaviest deadlifter in the world, behind andy bolton and bennedikt magnusson) pulls with a rounded back too. He says it's more important that your core is strong enough that your back doesn't change through the whole motion - as long as you're strong enough to keep everything steady, you're not going to do damage.
I'm not sure if there's anything to back it up, or if it only applies to freaks of nature like him (275lb weight class with a 6 pack wat) but... that's what he says.
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On December 05 2012 15:58 Ahzz wrote:Show nested quote +On December 05 2012 08:43 GoTuNk! wrote:
U deloading because u rounded ur back? If u keep ur abs tight. there is nothing wrong with upper back rounding.
Deadlift =/= first pull of a clean good to know. I will pay close attention to that as well. It should be noted that the guy coming over to give me advice had worse squat than me, and worse ohp. probably worse DL too. But he did get me concerned, and I will practice keeping things tighter. I will move up however fast I can keep things tight, if I can keep things tight for my work sets next time, so be it.
From what I read is that when you're new to dl's its better to be on the safe side and keep your back straight. As you get more experienced you'll know how to round your back without injuring yourself.
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Too tired with 3x per week workout schedule, random runs, and long hours at work
Went to the gym after work without dinner (wouldn't have time, due to meeting afterwards), and lifted until I felt like I was going to throw up...
In other news, getting three vaccinations tomorrow including yellow fever (live and potent), more than half of the people feel really sick after it, let's see how my immune system reacts to the viruses...
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South Africa4316 Posts
On December 05 2012 16:50 Ilikestarcraft wrote:Show nested quote +On December 05 2012 15:58 Ahzz wrote:On December 05 2012 08:43 GoTuNk! wrote:
U deloading because u rounded ur back? If u keep ur abs tight. there is nothing wrong with upper back rounding.
Deadlift =/= first pull of a clean good to know. I will pay close attention to that as well. It should be noted that the guy coming over to give me advice had worse squat than me, and worse ohp. probably worse DL too. But he did get me concerned, and I will practice keeping things tighter. I will move up however fast I can keep things tight, if I can keep things tight for my work sets next time, so be it. From what I read is that when you're new to dl's its better to be on the safe side and keep your back straight. As you get more experienced you'll know how to round your back without injuring yourself.
This is what I was going to say. Lifting with a rounded back is fine if you're an experienced lifter and you know your body. However, for most people (including myself) it's much safer to keep the back straight and tight during deadlifts.
If Ahzz never really paid attention to it, it means he never really tightened everything properly which means his back and core are probably slightly underdeveloped. As such, it's almost definitely a good idea to go back down to a comfortable weight (probably around 120kg), and focus on tightening everything before each lift. You don't want to end up unable to lift for 4 months because of a shitty DL.
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I'm thinking of running smolov jr for squat in January, what do you do for the program other than squats? What do you do for upper body maintenance?
Also, I was thinking of running Ed Coan Deadlift routine but that is only one day, what kind of program could I fit that deadlift day into?
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On December 05 2012 23:24 Daigomi wrote:Show nested quote +On December 05 2012 16:50 Ilikestarcraft wrote:On December 05 2012 15:58 Ahzz wrote:On December 05 2012 08:43 GoTuNk! wrote:
U deloading because u rounded ur back? If u keep ur abs tight. there is nothing wrong with upper back rounding.
Deadlift =/= first pull of a clean good to know. I will pay close attention to that as well. It should be noted that the guy coming over to give me advice had worse squat than me, and worse ohp. probably worse DL too. But he did get me concerned, and I will practice keeping things tighter. I will move up however fast I can keep things tight, if I can keep things tight for my work sets next time, so be it. From what I read is that when you're new to dl's its better to be on the safe side and keep your back straight. As you get more experienced you'll know how to round your back without injuring yourself. This is what I was going to say. Lifting with a rounded back is fine if you're an experienced lifter and you know your body. However, for most people (including myself) it's much safer to keep the back straight and tight during deadlifts. If Ahzz never really paid attention to it, it means he never really tightened everything properly which means his back and core are probably slightly underdeveloped. As such, it's almost definitely a good idea to go back down to a comfortable weight (probably around 120kg), and focus on tightening everything before each lift. You don't want to end up unable to lift for 4 months because of a shitty DL.
I disagree, the fact that he has never had any back pain/discomfort its a sign that he can move more weight
Getting tight is the key, more tight=more strength. My point is that you should not be scared at all if ur back rounds a bit, thats the natural way to lift more weight from the floor. Watch any odd object lifting, its impossible to do it with with a flat back. Just be smart about it, don't go to single maxes right away. If u never pull with a rounded back you are setting yourself short.
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For the past year I have started and Finished Stronglifts 5x5, and currently almost done with Madcow
When I started i was a fat 6'0 250lbs now I'm still fat but strong 265.
My Current lbs are all 5 reps
Squat 370lbs
Bench 300lbs
Dead 410lbs
Row 220lbs
Overhead 150lbs
Question I have is do I reset Madcow or go to 5/3/1
Also Thanks for this tread which got me back into weightlifting
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South Africa4316 Posts
On December 06 2012 01:15 GoTuNk! wrote:Show nested quote +On December 05 2012 23:24 Daigomi wrote:On December 05 2012 16:50 Ilikestarcraft wrote:On December 05 2012 15:58 Ahzz wrote:On December 05 2012 08:43 GoTuNk! wrote:
U deloading because u rounded ur back? If u keep ur abs tight. there is nothing wrong with upper back rounding.
Deadlift =/= first pull of a clean good to know. I will pay close attention to that as well. It should be noted that the guy coming over to give me advice had worse squat than me, and worse ohp. probably worse DL too. But he did get me concerned, and I will practice keeping things tighter. I will move up however fast I can keep things tight, if I can keep things tight for my work sets next time, so be it. From what I read is that when you're new to dl's its better to be on the safe side and keep your back straight. As you get more experienced you'll know how to round your back without injuring yourself. This is what I was going to say. Lifting with a rounded back is fine if you're an experienced lifter and you know your body. However, for most people (including myself) it's much safer to keep the back straight and tight during deadlifts. If Ahzz never really paid attention to it, it means he never really tightened everything properly which means his back and core are probably slightly underdeveloped. As such, it's almost definitely a good idea to go back down to a comfortable weight (probably around 120kg), and focus on tightening everything before each lift. You don't want to end up unable to lift for 4 months because of a shitty DL. I disagree, the fact that he has never had any back pain/discomfort its a sign that he can move more weight Getting tight is the key, more tight=more strength. My point is that you should not be scared at all if ur back rounds a bit, thats the natural way to lift more weight from the floor. Watch any odd object lifting, its impossible to do it with with a flat back. Just be smart about it, don't go to single maxes right away. If u never pull with a rounded back you are setting yourself short.
I agree that the fact that he has never had any back pain/discomfort is a sign that he can move more weight. At the same time, you don't want to wait until you have pain before you fix your technique. More than a year ago Jesung lifted reasonably well without any issues and then completely fucked his back over with one shitty lift (think it was 155kg) and he's still having back issues thanks to that.
I guess what I'm saying is that he should focus on keeping everything tight at the moment. This is especially important since he says he's never really paid attention to his back. The easiest way to keep everything tight is to keep your back straight. Once you get more used to the feeling of having a tight back, you can worry about the straight back less, but lifting with a rounded back from the start is really scary imo.
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Nothing hurts till you fuck up ~~ (SI joint still only ~95% from the first time i hit 485 and back didn't stay tight ~2-3 years ago)
Nice job Vish! Maybe check out texas method?
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On December 06 2012 01:24 Vish wrote:
For the past year I have started and Finished Stronglifts 5x5, and currently almost done with Madcow
When I started i was a fat 6'0 250lbs now I'm still fat but strong 265.
My Current lbs are all 5 reps
Squat 370lbs
Bench 300lbs
Dead 410lbs
Row 220lbs
Overhead 150lbs
Question I have is do I reset Madcow or go to 5/3/1
Also Thanks for this tread which got me back into weightlifting
Are you switching programs because you're stalling, or because you think that you're supposed to? You could probably still make plenty of linear progress on the Squat and DL, assuming your recovery (sleep and diet) is decent.
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On December 06 2012 00:06 Mementoss wrote:
I'm thinking of running smolov jr for squat in January, what do you do for the program other than squats? What do you do for upper body maintenance?
Also, I was thinking of running Ed Coan Deadlift routine but that is only one day, what kind of program could I fit that deadlift day into?
When I did Smolov Jr. I did upper body work on 3 out of 4 days, Bench Press/CGBP on one day, Military press/Incline Press on the other (ABABABABABA). But to be honest that might have been too much. If I ever do it again, I will probably work out twice a day on the days where I work out, and do my pressing in the morning, my squating in the evening. Worst thing about Smolov is that you can't really do any rows or deadlifts.
I think you can fit Ed Coan into Wendler's 5/3/1 fairly well, but not too sure about it.
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Zurich15355 Posts
Is there something like Lifter's High? Workout today turned my mood up so much I was literally singing and dancing in the car on my way back.
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EPT
