On July 13 2013 03:12 Deadeight wrote:
I tried more bars again, but I've gone with the bar I kept coming back to, I really like it.

I got the Zhang Kong.

I've been doing power snatches for the last two hours since I got back from work on a makeshift platform, I'm quickly falling in love with this bar.

Image is too big for TL:

http://i.imgur.com/L6s16zD.jpg

You are awesome. I didn't know I needed a platform in my backyard until now.

Mementoss

Canada2595 Posts

July 13 2013 16:19 GMT

#1803

Finished my first Mud type race last week with my girlfriend. Was 6km on a ski hill, so there was a lot of very steep inclines, probably half the track was steep inclines haha. It was harder than I expected. I lost one of my shoes on the very first turn of the race in the mud and ran the whole track with 1 shoe.

It was a really great time and I would recommend everyone doing one of these if they come locally to you. I am excited to participate in another and beat my old time. We both finished in 57:00 which was good enough to place us ~1200 out of 6500 people. Or 40th of 200 in our heat.

Pictures:
+ Show Spoiler +

Not lieing about the shoe thing LOL

[image loading]

Before After:
+ Show Spoiler +

Deadeight

United Kingdom1629 Posts

July 13 2013 18:47 GMT

#1804

Thanks, yeah I might see about getting a video.

@Mememntoss congrats, that looks pretty bloody muddy.

GoTuNk!

Chile4591 Posts

July 13 2013 19:43 GMT

#1805

Missed gym yesterday, went in on today morning, long time I didn't have a workout like this.

Middle Grip BP: 110kgx3x10 (no hand off)
BB Shrugs: 265kgx3x10, 220x25
AB Wheel 30x1 (lol my abs cramped had to stop)
Tricep/Hammer Curl superset (YEAH BRO)
BB Finger rolls 60kgx10x2, Barbell wrist curls 20kgx40x2

Carb Load afterwards :d

Froadac

United States6733 Posts

July 15 2013 06:06 GMT

#1806

Blargh. I'm back home where my mom is trying to lose ewight. Having to find alternate calorie sources...

Also neck pain is starting up again, after a week and a half of not lifting :|

Arisen

United States2382 Posts

July 15 2013 09:47 GMT

#1807

I have seen a friend that is a medical massage therapist about my back. I was worried I slipped a disc, but she said she's almost 100% sure that I only strained a muscle and maybe pinched a nerve. She worked my back out a bit an told me I could go back to the gym, but don't hit anything targeting the lower back at 100%.

However, she was very vague on what that means (listen to your body was the only thing I got). When coming back to the gym from a minor injury like this, how should you proceed on lower back exercises?

I injured myself at 300 lbs deadlift, my squats were at 260ish and my cleans were only at around 140 or something. When I start again, what weights (about) should I start with, and how fast should I be adding the weight back on?

MtlGuitarist97

United States1539 Posts

July 15 2013 10:36 GMT

#1808

If you're struggling at 300 (obviously you didn't do it with perfect form if you got injured), try edging the weights down a little bit and doing it with perfect form. If you can't do it with absolute perfect form at that weight, you know it's too heavy. It's not about where you should go down to, it's about the heaviest weight you can do it with while maintaining perfect form or as perfect as possible.

decafchicken

United States20157 Posts

July 15 2013 14:52 GMT

#1809

Yeah. Don't do any weights where you feel your form breaking down. Probably around 80% or so (just a guess). Make sure you're adding in stretching/foamrolling/mobility work to your daily routine. It will make you feel a thousand times better and help prevent any mishaps in the future.

decafchicken

United States20157 Posts

July 16 2013 14:51 GMT

#1810

I'm pretty sure i did so much foam rolling/stretching/rehab that i can feel the soreness in my rotator cuffs :-p

Anyways here's a couple training vids from last week, theres some more but mah compooter is being dumb

Mobility getting better in the bottom of the snatch:

Garbage clean, my back keeps collapsing on me. Should probably fix this in the next ten days before nationals!

AoN.DimSum

United States2983 Posts

July 17 2013 02:32 GMT

#1811

looks better than before decaf. Is it a mobility problem? You sorta lean back when setting up the jerk.

decafchicken

United States20157 Posts

July 17 2013 09:05 GMT

#1812

I've got tightness in my hips, thoracic spine and rotator cuffs and i'm pretty sure it all cumulates in my cleans sucking lol I definitely have some fucked up tightness/whatever in those areas that i've been foam rolling/lacrosse ball raping. Maybe been overtraining stuff that wasn't ready for it? idk. hopefully i feel good by next week :-/ Felt better today.

BigAsia

Canada451 Posts

July 17 2013 10:46 GMT

#1813

On July 16 2013 23:51 decafchicken wrote:
I'm pretty sure i did so much foam rolling/stretching/rehab that i can feel the soreness in my rotator cuffs :-p

Anyways here's a couple training vids from last week, theres some more but mah compooter is being dumb

Mobility getting better in the bottom of the snatch:
http://www.youtube.com/watch?v=2-NIDSbrE5Q

Garbage clean, my back keeps collapsing on me. Should probably fix this in the next ten days before nationals!
http://www.youtube.com/watch?v=NoUI7Hj63eY

Pretty legit brah. Is that a crossfit gym?

Zafrumi

Switzerland1272 Posts

July 17 2013 14:27 GMT

#1814

mad jelly of that gym decaf :/

Osmoses

Sweden5302 Posts

July 17 2013 14:30 GMT

#1815

It's... beautiful...

decafchicken

United States20157 Posts

July 17 2013 18:52 GMT

#1816

Yeah it's a crossfit out in the suburbs of chicago. Nice place but pretty expensive. It's like 150-200/month for crosssfitters and i pay ~75/month just to come in use the olympic weightlifting equipment a few times a week. Couple other good lifters there too but usually only see them here or there. Watched shane maier jerk 210kg on monday O.O

GoTuNk!

Chile4591 Posts

July 17 2013 23:49 GMT

#1817

I want to own a gym like that sometime, hopefully I can find someone who wants to run it :p. There is not a single one like that in Chile other than a few crossfit ones that are either terribly located or too small (and have rogue bars at best)

BTW, would love feedback on taishan/zhang khong barbells as I'm planning to import soon (will weight against prize)

infinity21

Canada6683 Posts

July 18 2013 01:06 GMT

#1818

What's the most effective way to build up core strength for deadlifts? I injured my back deadlifting a while back and even though my core's gotten stronger, my DL has also gone up so I'm having trouble keeping my lower back in the safe range of motion. At least I'm not dumb enough to keep pushing while my form gets worse but it's frustrating that a clear weakness is holding me back. I've tried ab-wheels... I can do 20+ on my knees with good form no problem. Can't do it on my feet though. Is there some progression that you can use for ab-wheels?

BigAsia

Canada451 Posts

July 18 2013 01:29 GMT

#1819

On July 18 2013 10:06 infinity21 wrote:
What's the most effective way to build up core strength for deadlifts? I injured my back deadlifting a while back and even though my core's gotten stronger, my DL has also gone up so I'm having trouble keeping my lower back in the safe range of motion. At least I'm not dumb enough to keep pushing while my form gets worse but it's frustrating that a clear weakness is holding me back. I've tried ab-wheels... I can do 20+ on my knees with good form no problem. Can't do it on my feet though. Is there some progression that you can use for ab-wheels?

Try back extensions with weights brah. I always do them during my deadlift days and never really have any back problems

decafchicken

United States20157 Posts

July 18 2013 01:31 GMT

#1820

@gotunk - the zhangkong bar i used at my old gym had VERY soft knurling and didn't spin very well (might have been because of how the bar was treated though) Other than that it was good in terms of feel/whip/etc. Also, i'll run your gym for you!

@infinity glute ham raises, reverse hypers, planks (weighted for all of these preferably)