On September 17 2010 15:08 kainzero wrote: i need to know if my deadlift form is wrong. specifically the negative part. i think i read somewhere that you're supposed to lower with your hips until the knees, then bend knees. but i dunno. it seemed to be too much to think about with all that weight. also my lower back got really sore when i tried doing that on the warmups.
It's not bad but not good either.
You want to stretch out your hammies a bit more so you can sit back.
1. It looks like most of the weight was on your toes, when the weight should mostly be on your heels.
2. Keep that back in lumbar extension. Rounding is a no-no and can lead to injuries.
3. Head up slightly is OK... I prefer head neutral position because people naturally want to shove their head up which can decrease force output.
4. Bar path looks pretty good. If you're not already focusing on it really pin the bar to your shins when you lift it... will help keep it in and make the lift easier.
5. At the top you shouldn't overextend (which you aren't) but its a really good time to squeeze your glutes which gives good activation. DL is really hitting posterior chain hard and you might as well get a bit more activation work out of it to really reinforce good motor patterns. I noticed you didn't really squeeze the butt and extend the whole body full....
On September 17 2010 11:04 travis wrote: eshlow how many people do you think there are in the world that can do a manna
Much less than can do an iron cross or planche. It's a C rated skill and cross and planche are B level (A-G scale.. G being hardest). So it's a level above those two main skills that everyone wants.
in fact, it's probably more rare than those who can do inverted cross and maltese simply because it requires crazy strength in a weird position. But it's great for shoulder health, and it looks damn cool.
If I had to put a number on it... probably maybe 5,000 people.. (so assuming there's 5 billion people it'd be about 1 in a million). It's pretty rare to see in high level gymnastics compared to a lot of the other high level rings skills, and you have to take into account the hand balancers/acro who can do it such as the guys performing in cirque du soleil.
I have more respect for someone who can do a manna, than for planche or iron cross. Knowing how much dedication each one takes... (and seeing I can do iron cross, and am pretty close to full planche)
this week has been pretty lame. lightest plates were 22lbs, so lifting light was just not an option..
tried to deadlifts today but the gym just didn't have the necessary equipment for that sort of movement. instead i decided to do squats! i proly shouldn't have because of a knee injury but the novelty of it was just too hard to resist.
did 3x5 with an empty bar and as expected the healthy knee did the majority of the workload. if my knee's feeling up to it i'll try to squat once a week.
@kainzero: your lower back rounds at the start and at the end (where you're just as prone for injury) of the movement. much like malinor, i'm no expert but i'd focus on keeping your back straight with lighter weights first before moving up.
eshlow said most of it. But I just wanted to add, when lowering the weight, it is the same as going up. So hips are moving backward when lowering the bar. Your hip placement wasnt moving which is why you had trouble lowering the bar. btw did you know the guy doing the snatch in the back? He was flexible.
@travis if you want to try something only like 4-5 people in the world can do, try captain of crush #4. It is grip training which is insanely hard.
On September 18 2010 01:40 AoN.DimSum wrote: eshlow said most of it. But I just wanted to add, when lowering the weight, it is the same as going up. So hips are moving backward when lowering the bar. Your hip placement wasnt moving which is why you had trouble lowering the bar. btw did you know the guy doing the snatch in the back? He was flexible.
@travis if you want to try something only like 4-5 people in the world can do, try captain of crush #4. It is grip training which is insanely hard.
Yeah, CoC 4 is crazy. I met one of the guys who completed it, and he was demo bending huge nails and crushing apples like it was nothing. Insane strength.
Even doing the CoC1 will give you an extremely strong handshake or impressive grip compared to the rest of the population
On September 18 2010 01:40 AoN.DimSum wrote: btw did you know the guy doing the snatch in the back? He was flexible.
i was gonna talk to him actually, because his friend showed up and he was trying to teach him.
his friend looked like he didn't have the flexibility for just a regular overhead squat but he kept trying to do full snatches. but i didn't wanna be a jerk and tell him that.
anyway thanks for the tips. i'll drop the weight and work on form. i had a big problem the other week when i thought i was doing well on shoulder presses but it turns out that i was leaning back too much and after a certain weight it.... just wasn't good for my back, let's just say.
Name/nick: Joe/SheNeY Age: 18 || Height: 5'9 || Weight: 155.2 lbs Starting Date: 02/03/2007|| Goal Date: Summer 2012 I want to preface this by saying that my goals are rather specific. I am a lightweight rower and I really want to do U23 National team and go to World Championships. Weight goals -- I can't weigh more than 155 on race day so I am not doing that much lifting. Training goals -- For people that understand rowing and ergometer scores: I am a 6:34 2k and a ~21:30 6K. I want to be sub 6:20 and at least 21:00. Nutrition goals -- More fruits and veggies. Misc goals -- Lots and lots of cardio!
The fact that you have a high CV capacity.... and do virtually no lifting... will improve your rowing an insane amount if you start lifting seriously.
If you don't want the muscle mass don't eat for it. But lifting heavy weights will not magically put on muscle nor will it bulk you up.
Look at any of the gymnasts or Olympic lifters in weight classes. They're strong, and maintain their flexibility to a high degree. Sure they have "huge" muscles but they don't encumber them at all given they have crazy good shoulder and hip mobility still.
Running, rowing, and swimming in most cases are still in the dark ages when it comes to strength and condition (gymnastics is too which is why I'm trying to get out a serious S&C manual).
On September 18 2010 04:22 GlocKomA wrote: I know but I don't want to bulk up at all. All I really feel like I need is cardio. Maybe some more squatting but I can squat a fair amount already.
On September 17 2010 12:12 Catch wrote: Gigaudas. Agreed man
Anyway, does anyone else love leg days as much as I do? Today did squats, deadlifts, and calf raises (Along with three quick machines at the end) Squats = 95x5, 135x5, 185x5, 190x5, and then all the way back down. At 95 I did 10 deep squats and the finally the bar by itself. I did the same thing for my Calfs (190'd it) and then did the sitting calf machine. Topped out at 135 on that. Deadlifts I finally learned to do properly I think. Got 125.
Damn, I love leg day. Even if I can barely get in my car
145 squat, 75 press, 175 deadlift. God I love deadlifting, there's something about pulling that weight up and just slamming it down that just feels fucking amazing, right?
Completely. Although I wouldnt say slamming anything with deadlifting is a good thing, youll end up hurt lol
Edit: If you're doing some insane amount of cardio, its going to be hard to put on muscle unless you eat a lot. It's rather simple. The more calories you burn, the less you have for muscle building. So you may want to incorporate something into your diet with either more calories or some type of protien shake. At least in my opinion. If I'm wrong about any of this, just yell at me.
On September 18 2010 01:40 AoN.DimSum wrote: eshlow said most of it. But I just wanted to add, when lowering the weight, it is the same as going up. So hips are moving backward when lowering the bar. Your hip placement wasnt moving which is why you had trouble lowering the bar. btw did you know the guy doing the snatch in the back? He was flexible.
@travis if you want to try something only like 4-5 people in the world can do, try captain of crush #4. It is grip training which is insanely hard.
Yeah, CoC 4 is crazy. I met one of the guys who completed it, and he was demo bending huge nails and crushing apples like it was nothing. Insane strength.
Even doing the CoC1 will give you an extremely strong handshake or impressive grip compared to the rest of the population
...I'm interested. How do I start this sort of training? Which CoC should I begin with? I don't want to order one and have it be too easy/too hard and waste another twenty bucks on another one <.<
On September 17 2010 12:12 Catch wrote: Gigaudas. Agreed man
Anyway, does anyone else love leg days as much as I do? Today did squats, deadlifts, and calf raises (Along with three quick machines at the end) Squats = 95x5, 135x5, 185x5, 190x5, and then all the way back down. At 95 I did 10 deep squats and the finally the bar by itself. I did the same thing for my Calfs (190'd it) and then did the sitting calf machine. Topped out at 135 on that. Deadlifts I finally learned to do properly I think. Got 125.
Damn, I love leg day. Even if I can barely get in my car
145 squat, 75 press, 175 deadlift. God I love deadlifting, there's something about pulling that weight up and just slamming it down that just feels fucking amazing, right?
Completely. Although I wouldnt say slamming anything with deadlifting is a good thing, youll end up hurt lol
Edit: If you're doing some insane amount of cardio, its going to be hard to put on muscle unless you eat a lot. It's rather simple. The more calories you burn, the less you have for muscle building. So you may want to incorporate something into your diet with either more calories or some type of protien shake. At least in my opinion. If I'm wrong about any of this, just yell at me.
For an average individual, cardio is independent of strength training. Carbrohydrares and fat are the main source of energy for cardio, not protein. Hence, you will have plenty of protein available for muscle building and repair. If you're planning to lose a couple of pounds, eating additional calories in the form of protein shakes will hider your weight loss. If you are at your target weight, I'd still skip the protein and instead focus on more complex carbrohydrates for recovery to fuel your workouts. Your diet will supply more than enough protein for the day (in fact, your body itself stores about 2 days worth anyways). Your body does a great job of monitoring your appetite too--You'll be hungry
If you're one of those 1% of 1% people (ie, the elite marathoner or bodybuilder) then yes, there will be cases in which all of that cardio will cause your body to use protein as an energy source simply because there isn't enough carbrohydrates to keep up with their rigourous training. This prevents your body to recover as the protein is used for energy instead of repair. But remember, this only applies to that 1% of 1% of people, they're seriously taking their bodies to the limit.
It is possible to have really good cardio and still be very muscular. Eventually you'll reach a crossroads where you can only devote so much time to be superiorly good to one of them, as it requires more time and effort to improve either your cardio or your strength.
I know but I don't want to bulk up at all. All I really feel like I need is cardio. Maybe some more squatting but I can squat a fair amount already.
Weight training will defenitely complement your cardio as you can maintain your form much better. You don't need to do it as much or as intense if you don't want size.
EPT
