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Vitruvian
United States168 Posts
On September 14 2013 09:44 Donkeys wrote: fuck this weight. idk what i am doing wrong lol What Dimsum said. As soon as the weight's broken off the ground, your weight should be on your heels all the way through the pulls. This: is a pretty good complex, again, focusing on keep your center of gravity back. | ||
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decafchicken
United States20173 Posts
On September 14 2013 13:28 AoN.DimSum wrote: btw decaf i found a vid of you while I was cleaning out my phone + Show Spoiler + Haha wow that feels like ages ago. I feel like i've cleaned up my technique quite a bit since then. Although i still hate my clean lol. | ||
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MtlGuitarist97
United States1539 Posts
OHP @75 lbs 3x5 DL @165 lbs 1x5 Really unhappy with my deadlift form today, but I'm going to blame that on being tired from having to do physical fitness tests today. I REALLY need a squat rack so I don't have to keep cleaning the weight. It takes such a toll on my ability to do the deadlifts and OHP. | ||
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infinity21
Canada6683 Posts
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infinity21
Canada6683 Posts
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phyre112
United States3090 Posts
Also pulled 245 with the belt back on, which felt like a feather. Should have gone for 255, but I had other stuff to do. Feeling really good about hitting that 315 goal in 7 weeks - or maybe even ahead of schedule. Infinity - how do you do so many pullups/chins? I'm having a hell of a time sticking to 3x10 unweighted - that's progress from the start of august, but it's still not what I'd like to be doing. I find that after 10, my forearms are so pumped up I can barely keep my hands wrapped around the bar. Is it possibly a mindset thing? Do I just need to keep doing them? More sets? should I try switching to 3x8 weighted or something, even though I'm gaining bodyweight? Anyone have tips on pullups/chins? | ||
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MtlGuitarist97
United States1539 Posts
Rows and deadlifts have added a ton to my pull ups, even though I've only been doing deadlifts for a week now. I used to only be able to do 9 or so, now I'm up to 14 despite gaining weight. Doing weighted pull ups helps also, and will probably help with your grip/forearm strength. Doing anything that forces your forearms to get stronger helps though. I never find that my back is the limiting factor for chin ups/pull ups. It's almost always my forearms or biceps. You could also try improving them by doing more hangs at the top part of the exercise. It'll force your forearms to build endurance. If that's too easy which I doubt it will be, try to do it with weights on. | ||
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phyre112
United States3090 Posts
As far as progress, I've gone from doing 3x6 to 3x10 with a 10lb gain in bodyweight since the start of august - I think that's a decent rate, but I'm pretty well stalled out right now because of this damn forearm pump. | ||
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MtlGuitarist97
United States1539 Posts
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phyre112
United States3090 Posts
On September 17 2013 08:39 MtlGuitarist97 wrote: Hmm...you could try just doing deadlifts where you hold the weight at the top of the dealdift for as long as possible. This will build a ton of grip strength if that's your only issue. I'm still afraid of deadlifts, with my whole mess of a hip... and I'm not sure that "strength" is the problem. I have no difficulty holding on to things that weigh much more than my body, it's the endurance that's the problem. I think I'll go with your "hang at the top of the bar" idea - the pullup bar that I can actually "hang" from (It's ~9 feet off the ground.) is quite a bit thicker than a barbell (though not quite the size of an axle) and very smooth, plus I'm only 50lbs bw short of my deadlift at the moment - so that will probably be more effort anyway. | ||
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MtlGuitarist97
United States1539 Posts
I don't have much else to say in regards to forearm endurance. Not really that experienced in the matter. | ||
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mordek
United States12705 Posts
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infinity21
Canada6683 Posts
I still suck at doing reps (relatively speaking) but grip & work capacity comes with time & work It didn't take me that long to go from 16 to 21 chins by doing 100 a day.. maybe 2 weeks? | ||
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Gatored
United States679 Posts
About two months ago I was having hip flexor soreness in my left hip and couldn't squat without a lot of pain. Took a month break from squats and foam rolled it the week before I started squatting again, no pain. Countless other examples of other muscle areas that have become tight from lifting week in and week out and just by foam rolling and applying pressure from the lacrosse ball, no more tightness. | ||
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BenKen
United States860 Posts
http://www.defrancostraining.com/ask-joe-test/44-flexibilitymobility/302-joe-ds-qlimber-11q-flexibility-routine.html TLDW + Show Spoiler + The Limber 11 1. Foam Roll IT Band: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. SMR Glutes (lax ball): 30sec. - 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Cossack Squats x 5-10 each side 10. Seated Piriformis Stretch x 20-30sec. each side Seriously just watch it though, he gives a lot of tips on how to do everything and where people were screwing up agile 8. | ||
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extr3me
Norway145 Posts
New rack pull PR's: 1x1 310kg 6x1 280kg New 1hand dumbellpresses overhead: 6x1 50kg 1x1 60 New close grip / narrow bench press: 1x1 135kg 2x1 130kg Stay strong pep! | ||
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decafchicken
United States20173 Posts
Yesterday: Snatch: 2x50 70 90 95 100 105 110, 1x115 120 125 130 i think my only miss was a 110 or smth stupid T_T Cleans up to 135 (jerked up to 100kg but shoulder still tight :-/ ) today: FS 3x225 245 265 275 285 295 305 315 1x325 Bent over rows (w/straps) - 3x8 @ 185 Chin ups - 7 7 5 6 Rotator cuff stuff Deloading the fuck out of my cleans and front squats and focusing on perfect form and my front rack and mobility. Now on to rugby, and yoga tomorrow! | ||
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GuiltyJerk
United States584 Posts
 Had the only person in my weight training class that does Olympic lifts besides me compliment me on my speed under the bar today, so that's good news I think Day 2 of training (everything in pounds): Sn Pull + 3 Hang Sn 5x(1+3)x65/3x(1+3)x75/1x(1+3)x85 Snatch Pulls 3x3x95 Clean Pull + Hang C&J 3x1x95/3x1x115/1x125 Finished up with Chins 3x5 BW+25lb | ||
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Topin
Peru10129 Posts
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LovE-
United States1963 Posts
I fell off the grind for a couple months (since about June) but I am getting back into it. | ||
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