Squat @95 lbs 3x5
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.

infinity21

Canada6683 Posts

September 16 2013 22:02 GMT

#1924

the fuck is wrong with me.. can't even squat 285 anymore

infinity21

Canada6683 Posts

September 16 2013 22:12 GMT

#1925

This is completely unacceptable. Going to start squatting 4 times a week now instead of just 1-2

phyre112

United States3090 Posts

September 16 2013 22:23 GMT

#1926

Did deadlifts up to 200 lbs with no belt. Haven't gone above 135 without putting a belt on since I started pulling again out of fear, so that felt awesome to be able to. Little bit of a back pump when I finished them, but no soreness/pain/anything out of place.

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?

MtlGuitarist97

United States1539 Posts

September 16 2013 22:39 GMT

#1927

My only tip for pull ups would be to do more rows. You'll improve so slowly at pull ups if you aim to improve by just doing more pull ups and continuously doing them.

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.

phyre112

United States3090 Posts

September 16 2013 23:30 GMT

#1928

Yeah, the problem is really just forearms. Especially that pump. The hardest part of the lift for me is the point between the bottom 1/3rd and the middle 1/3rd - the point that people who don't know what they're doing would consider the "bottom" of the chin/pullup? Where the arm makes ~120 degree angle around the elbow... but even that's really not bad, it's just keeping my hands closed around the bar.

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.

MtlGuitarist97

United States1539 Posts

September 16 2013 23:39 GMT

#1929

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.

phyre112

United States3090 Posts

September 17 2013 00:07 GMT

#1930

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.

MtlGuitarist97

United States1539 Posts

September 17 2013 00:14 GMT

#1931

I have two other kind of ridiculous suggestions. Get a hold of really thick rings or a really thick TRX-esque suspension kit and try doing one armed inverted rows. The point of it being thick is pretty straightforward. You could also try tying a rope to some light plate (5 lbs or lighter) and put a handle on it and just spend a few minutes a day coiling it and uncoiling it by twisting the handle.

I don't have much else to say in regards to forearm endurance. Not really that experienced in the matter.

mordek

United States12705 Posts

September 17 2013 02:20 GMT

#1932

Should probably just hang from bars for as long as you can every opportunity you get. If you can't hang for a minute or even 30 seconds, how could you do 10+ pullups during that time.

infinity21

Canada6683 Posts

September 17 2013 05:37 GMT

#1933

Just do it a lot lol
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?

Gatored

United States679 Posts

September 17 2013 06:25 GMT

#1934

If there is one thing that I could absolutely not go without since lifting that last 1.5years it would definitely be a foam roller+lacrosse ball. Those two things have been a godsend. So nice for getting out knots and sore places in the muscles.

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.

BenKen

United States860 Posts

September 17 2013 12:06 GMT

#1935

Yeah same for me, but with piriformis/ SI Joint issues. I posted in the injuries thread and everyone there scared me straight lol. I hit up Joe Defranco's "limber 11" (update to his agile 8 warm up) almost every day and feel fucking great doing squats now.

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.

extr3me

Norway145 Posts

September 17 2013 21:29 GMT

#1936

Hi again boys n girls!

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!

decafchicken

United States20164 Posts

September 17 2013 21:32 GMT

#1937

I can't imagine holding 310kg in my hands wtf lol

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!

GuiltyJerk

United States584 Posts

September 17 2013 21:38 GMT

#1938

Really enjoying doing the whole Olympic Lifting thing finally

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

Topin

Peru10119 Posts

September 17 2013 22:09 GMT

#1939

gratz mordek :D

LovE-

United States1963 Posts

September 18 2013 03:13 GMT

#1940

Hi guys, been a long time! Just wanted to stop by and say congrats to mordek!
I fell off the grind for a couple months (since about June) but I am getting back into it.