EPTThe 2012 Weightlifting Progress Thread - Page 31
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Osmoses
Sweden5302 Posts
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phyre112
United States3090 Posts
Then I just work up to the weight I'm doing that day, doing triples starting with bar only, using a 25/45 method (add 25, do triple. Take 25 off add 45, do triple. Add 25, do triple. Etc) | ||
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funkie
Venezuela9374 Posts
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mordek
United States12704 Posts
Back squat nothing worth noting, just did light stuff today Front squat triples 135-145-155-165lb and called it before I did something dumb Close-grip bench 155lb 3x5 Weighted chins 15lb 3x5 ez Standing cable crunch 60lbx10, 80lbx10, 100lb 10-10-8 Planks | ||
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Cambium
United States16368 Posts
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sJarl
Iceland1699 Posts
DL: 100kg x 5, 115kg x 5 and 130kg x 13 DB Rows: 14kg x 12, 28kg x 12-12 Assisted pullups: BW-15kg x 5-5-5 | ||
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Luxae
Israel232 Posts
Squat 1x5 72.5kg, 1x3 97.5kg, 1x2 120kg, 1x1 140kg, 1x1F 160kg - pulled both my hamstrings in the 97.5kg set. Figured I could work through it, but by the time I failed the 160kg it hurt just trying to sit down on a bench. BP 1x5 45kg, 55kg, 65kg, 1x3 75kg, 2-3-3-3 92.5kg - Went ok, considering I couldn't really feel my legs throughout the sets. Pull ups 3-4 +20kg Chin ups 1x3 +20kg Squat 1x3 72.5kg, 100kg, 1x2 120kg, 1x1 140kg, 1x1F 155kg - Legs were feeling better at this point so I decided to try again. Hopefully it's just a recovery issue, and not a loss of strength. The 137.5kg sets on Tuesday were very fast, so I suspect it's the former. | ||
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Nazarene
Denmark996 Posts
3x5 87,5 kg front squat, not feeling the knee at all! Deadlift with regrip between every rep (i.e. no bouncing, intentional or not) 3x160, 1x180, 3-3-3-3-3-3 140 kg 5-5-5 140 kg stiff-leg deadlift 5x140 kg shrugs | ||
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funkie
Venezuela9374 Posts
Front Squat: 60kg, 70kg, 80kg, 90kg, 100kg, 110kg, 120kg x 1 90kg, 95kg, 100kg, 105kg, 115kg x 3 60kg x 1 x 10 ChinUps: 10-8-10-8 Clean and Jerk: 60kg x 2 x 2, 65kg x 2, 70kg x 1, 80kh x 1, 85kg x 1 Front Squat and Press: 60kg x 3 x 5 | ||
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theJob
272 Posts
60kg x 10reps new reprecord by no less than 3 reps. Pull ups, rear delt flys, bradley press, barbel rows and triceps/biceps finisher. Felt strong in every lift and got alot less winded than usual. Wish I knew what the secret to days like these are. Only thing out of the ordinary that i did before was to play X-COM enemy unknown for hours on end and eat 1400 kcal below my daily goal. edit: also tried the conventional grip on front squats it really hurt my collarbone. Is that just something to get used to? | ||
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LovE-
United States1963 Posts
I was able to do 5x5 Dips with no assistance  I'm so glad I was facing a wall because the smile on my face after my 5th set was huge. I was so proud. I think I'm going to take another week of no assistance before I begin to add in small amounts of weight because I was really shaking and I know next week should be a lot cleaner.And I got on the scale this morning... 166 lbs Already down 3 lbs since I started taking this seriously about 4 weeks ago! | ||
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FFGenerations
7088 Posts
On October 11 2012 04:07 funkie wrote: How does everyone warm up these days? I usually start to get loose and start jumping around like a mother fucker, I do some bodyweight squats and some presses with 60kg to get the blood flowing, rest is start to do my warmup sets for my workout. What is everyone's warmup routine? i do like 60kg 1x1-3, 1x3-5, 1x10-12, 70kg 1x10, 80kg 3x5 i think doing high (10) rep at start is useful to make sure you've got your form right, remind you of anything, check for mobility, and gets the blood flowing a lot better than lower rep warmup (5). 10 reps really wakes u up LovE haha nice | ||
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FFGenerations
7088 Posts
On October 06 2012 11:25 AoN.DimSum wrote: awesome lifting blonde donkey keep your back tight off the floor! Your upper back rounds when u rip the bar off the floor (this was your reply to his clean) im wondering, do you keep your back tight in power clean by a way that feels like you are holding your shoulders/arms back? when i go to pull a heavy bar, it drags your arms down/forwards. so do you keep your back tight with your arms/shoulders like this, or do you push your shoulders right back (harder) and keep tight? also, how far down are yyou supposed to bend your knees, ie how low are you supposed to go? (i can find this out by looking at guides/videos again) im at a college gym now (very health & safety, flooded with fitness students who know perfect form (but of course dont lift themselves)). the man in charge there said i hyperextend my back when doing a) powerclean (what i asked him to look at) b) squats. now i thought you're supposed to have your back as tight as humanly possible in squat, and tighter still, with your ass out and shoulders clenched, but apparently thats hyperextension.. in power clean i think i had a sudden breakthrough. i done the jump much earlier, right after my knees. this keeps me in a much more fluid movement and i think its what ive been missing all this time. i keep my back tight/arched and longs arm. i seemed to be landing in a better position IE not jumping backwards half a foot every time. however the man seemed to think a) my back was hyperextending b) he also said you're not supposed to use your hips so really it casts a doubt that he has any clue what hes talking about. ah i think he also said your centre of balance should be behind the bar and i was leaning forwards over the bar, but i thought the videos said you should be very slight over the bar and on your toes in the starting pos he said my knees extend over my feet in squat which is raping them. but honestly i am very careful about my knees and keep them well out and dont have a problem if im careful. im very tall with certain proportions and very low mobility and didnt i read that its okay to have your knees extend anyway? he said my OHP form is crap aswell and i cant disagree with that. i dont know how to posture my body to protect my back. i know to keep my biceps/triceps, glutes, abs etc tight, but i struggle knowing what position to keep my back in. my head does not move forward under the bar when i raise it over my head and i think a lot of this is shoulder/arm mobility. but i do put my back at risk from hyperextension at times and manage the risk by keeping my knees bent (and having to bend them a lot sometimes to create suspension when i come back down with a heavy weight) basically the man talked for an hour (or more...god he repeats himself a LOT) about a) i shouldnt be doing any of these exercises , ESPECIALLY not power clean and that i should use machines to get basic strength and work on my mobility (well it was me talking about the importance of my mobility really, not him). he thinks the internet is the worst thing imagineable to happen to fitness (everyone on the internet is out to get your money anyway) and kept saying "why do u want to get strong? well you dont need power cleans to do that. you dont need squat to do that. you can get stronger legs using a leg press - i press 200kg on the leg press so my legs are stronger than if i were to squat. its much safer and requires much less fucking about with technique"). so how did i feel after all that? - it was a good wakeup call for starting to do mobility work again, and to revise my squat (i go too deep for my mobility, or i lift too much for my mobility, either way if im going to lift more i need to get this sorted asap) - i can manage with my ohp form because i protect my back by bracing with bent knees, but its very incorrect and i should fix it - wtf is this BS about hyperextending my back in pc? i thought i had a breakthrough yesterday tbh. and this guy honestly gave me the impression he knew a lot about how to teach it if he knew how to do it (he went on and on about "first i would teach this bit then this bit then this bit" but doesnt actually know how to powerclean (wtf is this arm-pull shit i was trying hard not to laugh, it just looked wrong as hell). also he kept stressing that theres no point to doing pc because its too technical. i kept telling him its just a solid compound. he said he knows a guy who just does dead/squat/bench and has all the str he needs without the bs and risks of pc. - he said he would NEVER tell anyone to squat and dead or squat and clean on the same day. its madness. they all use similar muscle groups so how could you possibly pc or dead well after squatting. i just said well its a beginners routine (and highly acclaimed) and o/c it started another rant about how beginners shouldnt be doing those lifts in the first place, and how can anything be acclaimed when everyone on the internet is trying to sell themselves.. - he didnt see my lat pulldown since i ran out of time coz he was talking so much so i escaped the jaws of that one lol edit: i also got told to not "lock out" at the top of bench & ohp because itll destroy my joints, never read that before, infact my powerlifting friend told me i have to lock out iirc .. hrm | ||
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GoTuNk!
Chile4591 Posts
Srsly, is someone is so weak to consider strong a 200kg leg press (prolly with a 1cm ROM) just tell him to fuck off. -While I suck at cleans, I know the "first" pull is different than a deadlift, in terms that the purpose is holding the right position to maximize 2nd pull (john broz). The deadlift its just about finding your strongest leverage to.pull the weight up that gets white lighted in a meet (i.e not thigh lifts). -You can train same body parts and exercise the same day, every day, at elite level if you build into it. (john broz, chaos and pain, bulgarian weight lifters) -Not sure about ur OHP, post a vid, just remember to arch your upper back hard and keep glutes/abs super tight to counter that. A hard upper back arch (lats contracted hard) is the only way to press big numbers, dont avoid it because some jackass says its "too much stress on your back" Edit: Always fucking lock out, thats how u strengthen ur joints. Developing strong muscles and weak joint (by not locking out) is how you fuck up your joints. Morever, I don't see how can u oly lift without locking out? Srsly, how do people come up with such nonsense. Joints are meant to fucking lock out, its like what they exist for. Until you can find a good oly lifting coach, stop worrying so much about form. Just get more weight on the bar and do what feels good. Lift heavy, eat more meat :D - | ||
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AoN.DimSum
United States2983 Posts
+ Show Spoiler + ![[image loading]](http://www.ironmind.com/ironmind/export/sites/default/ironmind/ji150_lg.jpg) For the question about knees, every lifter looks somewhat different Just post a video and I'll take a look. Picture of the 2nd pull, pretty much one of the most efficient cleans ever. Focus on where he is scooping the bar into his hips. That is what you want to emulate. + Show Spoiler + ![[image loading]](http://farm8.staticflickr.com/7007/6483080559_2c7a346905_o.jpg) Another good picture + Show Spoiler + ![[image loading]](http://farm7.staticflickr.com/6220/6308890290_a5164e0469_o.jpg) Good video back view + Show Spoiler + front view + Show Spoiler + (also when looking for pictures I found this) Crazy lockout! lol http://www.flickr.com/photos/38313689@N00/7653409234/in/photostream Pretty much whatever that guy said is wrong. LOL BTW I am posting pictures and videos because I think it's easier to learn from. Let me know if you have other questions. For squatting, knees have to move over the toes if you squat atg. This happens with most lifters. | ||
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FFGenerations
7088 Posts
yeah honestly i have a feeling i mighta cracked power cleans now. you drag it up and lean back to flip it up. in the past i was having massive arm involvement because i was trying to jump&pull when it had gone too high above my knee. i think the clue is seeing people lean back like that in the pictures/vids. thankyou so much, i love clean but that man's point about "its too technical dont bother" was starting to run true since i have been stuck at it for so long. etc | ||
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sJarl
Iceland1699 Posts
OHP: 35kg x 5, 40kg x 10 and 45kg x 6 Forgot that my 40kg lift wasn't supposed to me max reps so my final lift suffered for it. Did some db ohp's and dips but my shoulder is constantly nagging me so I just kept it very light. | ||
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AoN.DimSum
United States2983 Posts
On October 12 2012 23:56 FFGenerations wrote: thanks both. i always sound like im trolling so dont worry about that. if im not sure about things then its better to throw them out there. i should be able to get videos now, i can bring laptop with webcam. tho i might be banned for health&safety reasons having an object in the gym :D yeah honestly i have a feeling i mighta cracked power cleans now. you drag it up and lean back to flip it up. in the past i was having massive arm involvement because i was trying to jump&pull when it had gone too high above my knee. i think the clue is seeing people lean back like that in the pictures/vids. thankyou so much, i love clean but that man's point about "its too technical dont bother" was starting to run true since i have been stuck at it for so long. etc I would first aim to drive straight up,but everyone seems to have some backward lean when driving the hips so you will have to find your comfort zone. Also you aren't really "jumping" with the bar. It is used as a cue to drive your hips. So once you get the bar into your hips, drive your hips upward to get the bar up. Make sure the bar stays as close as possible to your body. | ||
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mordek
United States12704 Posts
hahahaha. I'm a pretty fit guy but I fell flat on my face. I don't think I'm quite there yet but I did not realize just how sore I was until I did another kneeling rep holy cow. Should be fun, another goal to work towards | ||
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Pulimuli
Sweden2766 Posts
On October 13 2012 04:52 mordek wrote: Got my ab wheel yesterday thought I'd mess around and do some kneeling. Eh, no big deal. I'll save the standing ones for later... hahahaha. I'm a pretty fit guy but I fell flat on my face. I don't think I'm quite there yet but I did not realize just how sore I was until I did another kneeling rep holy cow. Should be fun, another goal to work towards yeah same here lol, first time i tried doing the ab wheel i was like "well fuck it, im a fit guy this should be np! ill do them standing on my toes" needless to say i did zero on my toes and had to do them on my knees | ||
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