bw x 20; 85 lbs x10; 135 lbs x5, 170 lbs / 77.25 kg for 3x6
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BTW guys for help with straight bar deadlift get a video of you from the side.
When doing deadlift if you look at the end of the bar you should see it going straight up and down. You need to adjust your mechanics so your knees get out of the way as the bar passes it WHILE the bar only moves straight up and down.
The first part of the deadlift aims to keep the back angle approximately the same while you straighten your knees so the bar can pass by them, then the hip extension comes as you go the rest of the way.
Nice Decaf!! front squat I presume? I totally wasn't expecting 455 it just kind of happen'd, if my belt was clamped down it might have even been smoother!! oh well I'm happy with PR's I'll take them any which way I can
On February 03 2013 09:34 steelANDmalice wrote: Nice Decaf!! front squat I presume? I totally wasn't expecting 455 it just kind of happen'd, if my belt was clamped down it might have even been smoother!! oh well I'm happy with PR's I'll take them any which way I can
Worked out today but not exactly lifting. Well, not main lifts. My back has been hurting (will probably make a post in the injuries thread) me terribly for two weeks. I was gonna take it easy this week, but instead I have just decided to go ridiculously light and not do anything that would hinder my back. Anyways, here is my workout, and I will hopefully get back to normal lifting Monday.
Wanted to make sure to get my pull ups and dips in. My pull up reps were pretty low because I have done pull ups for the last 4 days or so and those muscles are pretty sore. I am also trying to use a slower motion. Also, I did shrugs and rows (though the weight was light, I held them really long at the "pinnacle" of the lift so it was a pretty good exercise) to help on my cleans. My legs can do so much more than my arms right now in cleans so I am trying to work on that. Overall, not a bad day for being hurt.
On February 03 2013 05:43 eshlow wrote: More good progress on dips:
bw x 20; 85 lbs x10; 135 lbs x5, 170 lbs / 77.25 kg for 3x6
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BTW guys for help with straight bar deadlift get a video of you from the side.
When doing deadlift if you look at the end of the bar you should see it going straight up and down. You need to adjust your mechanics so your knees get out of the way as the bar passes it WHILE the bar only moves straight up and down.
The first part of the deadlift aims to keep the back angle approximately the same while you straighten your knees so the bar can pass by them, then the hip extension comes as you go the rest of the way.
Don't have a camera or else I would post a video
I think the problem with my form was just because it was my first day doing lower body in a long time. When I went back two days later to do cleans my technique was spot on, so I will see how it goes from here. I think my deadlift should be fine.
Haha yeah I wrote a bit about in a few days ago in the tlhf thread. Such a bad snatch. So slow and tired by that point in the week. Nice place and the guys there are nice just totally conflicting philosophies from Bud's. They keep doing triple hang power snatches and wandering why they don't have any national lifters...
On February 06 2013 05:18 decafchicken wrote: Haha yeah I wrote a bit about in a few days ago in the tlhf thread. Such a bad snatch. So slow and tired by that point in the week. Nice place and the guys there are nice just totally conflicting philosophies from Bud's. They keep doing triple hang power snatches and wandering why they don't have any national lifters...
Looked slow compared to your usual snatches.
what's bud's philosophy? heavy singles, pulled from the floor often?
On February 06 2013 05:18 decafchicken wrote: Haha yeah I wrote a bit about in a few days ago in the tlhf thread. Such a bad snatch. So slow technique d by that point in the week. Nice place and the guys there are nice just totally conflicting philosophies from Bud's. They keep doing triple hang power snatches and wandering why they don't have any national lifters...
Looked slow compared to your usual snatches.
what's bud's philosophy? heavy singles, pulled from the floor often?
Yeah 90% of it is full cj, snatch, and squats. Any 'accessory' work is stuff like clean + fs + two jerks or snatch + ohs depending on where deficiencies are. Major emphasis on coordination, flexibility, speed, technique and then strength. He's very good at seeing what's wrong and coming up with seemingly irrelevant cues that fix problems.
Stiff-leg deadlift: 3x5 Bent over row: 3x5 Underhand (reverse) grip lat pulldown: 3x5 Arched back good morning: 3x5
Difficulty felt the same as the last workout 4/10 maybe. Deadlifts are flying up and my hamstrings feel a lot more engaged, I feel like I should be able to hit my goal of 375. Hardest part of this workout was that power shrugs, my overhand grip is weak. Happy to be over halfway through!
monday skipped because i was busy getting pwned by my mom for playing dota
wednesday
squat 80kg 3x5 , then some without plates under my shoes to start working on my mobility again. other guy at gym said theres no point getting to 100kg squat if you're still doing it with both weightlifting shoes and standing on plates for like 6 inch raise off the ground.
bench 80kg 5, 70kg 9-8-8-6 . my bench is literally going down as the weeks go by, no idea what is happening. this time i went for more narrow grip to put more stress on my triceps (plus a load of sets). hopefully this will help.
dead 125kg 5-4 (didnt wanna force the 5th rep so not counting it)
I'm confused. Putting plates under your heels helps you get lower sure but that's not necessarily improving your mobility. If it's tight hamstrings or whatever, artificially working around the problem doesn't solve the issue of poor mobility. It makes sense if you want to squat that way but you qualified it with "working on my mobility again".
Stiff-leg deadlift: 3x5 Bent over row: 3x5 Underhand (reverse) grip lat pulldown: 3x5 Arched back good morning: 3x5
Difficulty felt the same as the last workout 4/10 maybe. Deadlifts are flying up and my hamstrings feel a lot more engaged, I feel like I should be able to hit my goal of 375. Hardest part of this workout was that power shrugs, my overhand grip is weak. Happy to be over halfway through!
Good that it feels easy. The shrugs will pay off in the long run because you are going to need the extra grip strength so it won't become a limiting factor.
EPT
