Last 2 workouts 100 kg deadlift(1.67bw)(1x5)<--Hurrraay 100 kg is just a baddas number Chin ups 12.5 kg(3x5) OHP 35 kg <--- Before vacation it was 37.5 Dips max 15 Squat 77.5 kg(3x5) Bench 55 kg(3x5) <--Before vacation it was 57.5 Pull ups 10 kg(3x5) Barbell Rows: 60 kg
I've changed the SS template to this:
Workout A Squat(3x5) Bench(3x5) Pull ups(3x5) Barbell rows(3x5) Workout B Deadlift(1x5) OHP(3x5) Chin ups(3x5) Dips(3*5)
I've added dips and Barbell Rows to offset imbalances and I'm deadlifting more because deadlifting is fun yay Critique? I'm still progressing linearly on everything altough the bench and OHP have slowed down to a weekly progression.
@Benken Yes, you always move underneath the bar, a press is a no-lift. Check this .pdf, it has some form tips on the snatch and clean and jerk, but it's a pain in the ass to navigate thru it when you don't got the hard copy http://www.mediafire.com/view/n0gjnkzgk00bykn/Supple.pdf
And the clean is received on the delts, what you do always gotta work for maximum weight, imagine receiving 200kg with your wrists or pressing 200kg. Check for videos like this on you tube, I just picked ilya ilin cuz I like him but his technique is rather unique so also check out other lifters
My legs are 100cm+ long, so I have a huge range of motion during squats. I also go ATG and not just 90°. I LOVE leg workouts, they're my favourite muscle groups, but my squat is progressing so slowly .
OHP: 60 3x5 LBBS: 100 3x5 Snatch: bunch of progression and practice pulls with 30, 40 miss, 40, 50 C&J: a few practice stuff at 30, 30, 60, 80, 90
weight in kg
Light day on the powerlifting stuff. Tried to fix my starting position and pull faster and closer on snatch, but I think I was jumping forward a bit. C&J I did my best to do it more hips/less jump-row, and catching on my delts wasn't all that bad. Still lots of work to do though. 90 was really ugly and I almost got stuck in the hole, but I got it overhead eventually.
I'm going to try to get in the habit of recording myself on the Oly stuff. I really appreciate the help from you guys. I don't expect you guys to be my personal remote coaches, but I figure I'll just post some vids when I can, and if you guys have time you can check them out and critique. I'm actually kicking myself right now b/c if I had brought a camera I could see if I actually fixed any of the things I was thinking about.
Oh yeah, my right rotator cuff hurts from jerks, I think. I'm guessing it's cause I'm mostly just jumping and pressing it out (90 was rough). I might have to take a day and just do light split jerks until I can get low enough. I might play with the power jerk that Lu does, but from what little I understand of the Oly world he's like the Flash of weightlifting or something, so that might not be the best for me.
@decaf thanks for putting all that together! Tomorrow is rest day so I'm gonna look through all of it.
I'm thinking about adding front squats on B day because it feels like my legs and core could use some more work on day B. Yes/No? I'm purely training for strength and when I switch gyms in a couple of months I'd like to start olympic lifting.
On June 18 2013 03:43 Deadeight wrote: The US tests their Oly lifters really heavily, which is why they never win any medals.
There are still ways around it though, like just going abroad and training in Bulgaria for 6 months, or being on roids for four years before entering any national program.
Squat Nemesis
I know a few people here have been on this, and I'm considering doing it because there's a gym next to my job that I can go to at lunch time and I can't stand sitting down all day. But I have a few questions:
1. Has anyone tried mixing the squat type up? I was thinking about mixing up between front, high bar and low bar but sticking to predominantly high.
2. Has anyone tried doing it multiple times a day? I'm planning on doing it at lunch and after work.
3. How do people tend to train press, upper back, etc whilst on it?
4. Has anyone tried substituting some of the squat sessions for deadlift? I was thinking to not quite go as heavy as a 1rm but maybe like 90-95%.
Quoting myself to reply to my own question:
2. In my study of n=1, when you jump into doing it two times a day by the fourth day you get patellar tendinitis in both knees. lol.
Looks like I'm going to have to take it super easy for a week, was good fun though and I learnt something.
Erm yeah you're definitely not where you should be to be squatting like that twice a day. let alone multiple days in a row. Work up to 5-6 sessions a week, then add 1 day a week where you squat twice, etc. you have to slowly build up to a workload like that otherwise your joints and tendons will get raped because they can't recover as fast as your muscles.
my trainings partners have their bench press and bent over row at a 1:1 ratio (though they're not very advanced):
Trainings buddy -> 5x70kg bench press, 5x70kg bent over row (strict form, no cheating, semi paralel to the floor) Girlfriend (Been joining me for 2-3 months -> 5x32.5kg bench press, 6x30kg bent over row(strict form, no cheating, semi paralel to the floor)
Me: 5x90kg bench press, 5x75-77.5kg bent over row (strict form, no cheating, semi paralel to the floor)
How is your ratios? am I just weird or is this a normal occurance?
And kaluro, your ratio is pretty similar to mine. One thing I've read in quite a few places is that your 1rm pull-up (i.e. bodyweight plus additional weight) should be equal to your bench press for shoulder health etc, if that's what you're worried about I think that may be a better measure.
On June 21 2013 03:51 Deadeight wrote: You're right I should have eased into it.
And kaluro, your ratio is pretty similar to mine. One thing I've read in quite a few places is that your 1rm pull-up (i.e. bodyweight plus additional weight) should be equal to your bench press for shoulder health etc, if that's what you're worried about I think that may be a better measure.
I can pull-up 84kg+25kg once. that'd be 109kg, my 1rm bench press has not hit 100 yet I think, else i'd have been celebrating already haha. :D
But you don't hit your lower/mid trapezius/rear shoulders with pull-ups, which you do with rows. And that area is the counter-area to your chest/front shoulders. (Yeah my english sucks ~.~)
@kaluro: when you start out lifting the bench and row will and kinda should be around the same but as you get stronger the bench will take the lead. Just looked it up, the raw bench press WR is 327.5kg, I doubt anybody can row that much weight. It was probably a PL bench press so the form is all fucked up with lel minimum ROM, but I don't think you can really come close to that with a row. And since Deadeight mentioned pull ups - obviously nobody can pull up that much weight. But again, the ROM on PL lifts is a joke, if you wanna be fancy you can apply some simple physics and take range of movement into account, maybe it somehow adds up to the same, who knows.
I still don't understand what weight has to do with anything. A person of 2 metres tall would be at a huge disadvantage compared to a 1m50cm person tall, weight wise.
A 200cm tall person might have to work out for 4 years, weigh in at 120kg and be able to bench 150kg A 150cm tall person might have to work out for 4 years, weight in at 60kg and be able to bench 150kg
..just an example. A 200cm guy that weighs 60kg would be way underweight and would not even come close to a person half his size. I doubt a 200cm 60kg person would be able to bench 30kg haha :-P
Why would it be more impressive to bench 150kg @ 150cm 60kg compared to 150kg @ 200cm 120kg? The dwarf(150cm tall) would even have a muuuuuuuuuch smaller range of motion, making it even easier. I don't think weight helps at all during bench presses, or minorly.
"I can squat 4x my bodyweight!" Yeah that's because you're a dwarf, abusing the fact you are built super tiny. How can a 2 metre tall person even squat 4x his bodyweight, compared to a 150cm person?
I find it really awkard.
I really don't understand, never have. ------------------------------------------------------------------------------------------------------------------------------------------------
Like in that video I quoted, you link her weight but not her height. What does weight have to do with anything, when you don't know the height?
a 200cm tall person weighing in at 60kg benching 150kg would be (other than impossible) astonishing. a 150cm tall person weighing in at 60kg benching 150kg would be.. strong but nothing special.
It's weird how people are boasting about their low weight/high strength, when they're just tiny and small ~_~. 1) you weigh less because you're smaller 2) you need to put on much less weight to see similar strength increases as the tall guys 3) your range of motion is automatically halved, assuming likewise proportions, with just the height difference
it's silly.
I am 6"4', If I would weigh 60kg (like the girl in the video), I would be anorexic, so come on.. stop kidding yourselves.
Kaluro, I'm 1.96m and my legs are bigger than yours. Just stop complaining about your height already. Also that Icelandic strongman pulls 400kg+ at like 2.05m so we both suck ass.
kaluro, dont take this personal, but you seem to be really eager to you use your height as an excuse for not getting strong
Yes, you need low height/weight to be an elite powerlifter. However, you need to put in a sick amount of work to get to that elite level. Ed Coan fucking weighted over 100kg at 1.70cm (my height) when he set his 4th deadlift record (he went trough all weight classes setting raw records, still not broken today). Being honest, I have no idea how can I gain 20kg's. but I know it takes a shitload of time, effort and dedication.
If you don't think a dwarf squatting 4x his bodyweight is a sick lifter, I don't know what else to say. Most men I know would fold like a house of cards under that weight, yet alone squat it.
Edit: Saying being short and good at powerlifting has no merit its like saying you don't need merit to be good at basketball if you are tall, or that phelps has no merit because his feet resemble fish paddles.
As NeedsmoreCELLTECH said google Hafþór Björnsson who is 2.06m tall but is built wide enough for his height that he's still bloody strong.
Being tall isn't bad, it's being narrow that is. It just so happens that sometimes when people are tall they aren't also wide enough, it's the proportions that matter a lot. Björnsson is proportioned with a good shoulder width to height ratio.
@kaluro: It don't matter how tall you are, a 85kg squat isn't good and height is definitely not holding you back. I'm a twig and I can squat 110kg 3x5. If you're really tall you have a harder time filling out your frame and reaching elite level lifts, but it's no excuse for your bench to be higher than your squat. If you're really concerned about it do Starting Strength and forget about your abs and then do Texas Method or something. I don't know how tall you are, but oly lifters for instance are really heavy. Ilya Ilin is 174cm tall competing at 94kg moving up to 105kg. Chigishev is 187cm tall competing at 105kg+ (~120kg or so). Others would probably like to be tall, stop complaining and embrace it.
EPT
Critique? I'm still progressing linearly on everything altough the bench and OHP have slowed down to a weekly progression.![[image loading]](http://www.dutchbodybuilding.com/gallery/data/500/medium/20130619_154902.jpg)
![[image loading]](http://i.imgur.com/VsyJj8v.jpg)
