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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

ItOwesMeALiving wrote:
Bro did you get my PM?

Edit

Also, is vid supposed to be private? can't see shit son


I didn't receive any PMs, sorry.

You can see what I'm talking about in the full vid which is public - deads start at 2:05, in particular the last two attempts (one of which I failed) you can see what I was talking about with my torso angle

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

4/11/13. Squat.

Squat is feeling great lately... it's about time. It was lagging behind my other lifts in terms of recovering from injury. It's all about the stance for me. I'm not very flexible so if my stance is off a tiny bit, I can't hit depth with any tightness in my legs/back. Shoulder width, toes slightly out.

Also I need to get some more recent vids in here soon.

Workout

A) Squat
135 x 5
175 x 5
205 x 3
240 x 3
275 x 3
300(3+ ) x 5

B) RDL
185 x 8
255 x 10
275 x 10
295 x 10

C) Leg Press
4pps x 18 x 3

D) Rope Ab Crunch
stack x 8 x 3

Then I feasted on some home made pork chops marinated in my secret blend - Franks Red Hot, Franks Buffalo Sauce, Sriracha, and salt. Holy fucking balls this tastes good, especially with my world famous garlic rice.

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ItOwesMeALiving
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Join date: Feb 2013
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Posts: 83

Your back is rounded at the bottom of the pull, before any weight is put on your body. This is causing the stiff legging problem. You're basically pulling the bar around your body instead of into it because you can't get into proper position.

"The hips rise first in the deadlift because the hamstrings fail to anchor the back angle. This is discussed in BBT with illustrations that I cannot reproduce here, so refresh your memory there. We have had very good luck with more experienced lifters by just telling explaining the biomechanics of the error, and then yelling at them to keep the hamstrings tight before the bar leaves the ground. This usually works better than cueing the chest-up." - Rippetoe

Edit

Mother fucker. I just typed 5 times as much as this and it didn't post for some reason.

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ItOwesMeALiving
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Join date: Feb 2013
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Posts: 83

I PMed you about this thread you made a while back.

http://tnation.T-Nation.com/...hread/4484283/0

My labs are very similar. I was wondering if your ever found out what was wrong.

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ItOwesMeALiving
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Join date: Feb 2013
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Posts: 83

FUCK. Rest of my post never posted.

Cliff notes

- We have similar mechanics. Very long pull
- I had a hard time with deadlift. Lots of injuries.
- Work very hard on flexibility. Lots of static hamstring stretching. Foam rolling Make it uncomfortable
- Stick chest up and "flex" hamstrings before pulling
- Try starting a little but further from the bar. 1/2, 1, 2, 3 inches away.
-- This will increase the length of the pull but give you a better starting position and more quad involvement
- Play with stance. Narrower seems to work better for me.

My .2 cents

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

Thanks. I actually felt a lot better keeping my chest up last workout, so I think I have it solved. The issue was that I couldn't figure out what my problem was... now that I know, I should be ok. Starting with my hips a bit lower also helps with keeping a more neutral spine.

No, I never figured that ish out - I feel a little better these days, but I'm still pretty and tend to have a little crash around 4-5pm every day. My doctor was out of network and I just couldn't afford to keep going. I do want to start seeing a new primary care doc that's in network but I'm just discouraged at how much work it takes to find a good one... I just don't have the time. I had a couple ENT docs look at my thyroid but they didn't see anything wrong.

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scottkoscielniak
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Join date: Oct 2011
Location: Maryland, USA
Posts: 500

pause the video at 2.32 and the bottom position your back is parallel with the floor. Maybe bring your feet just a slight bit closer together as well as starting with your hips lower. I never saw it before but yea the bottom position puts all the weight on that lower back.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

4/11/13. OHP.

Rebounded a bit on OHP after some shitty performances recently.

Workout
A) Strict OHP
bar x 2 sets
85 x 5
115 x 5
135 x 5
155 x 4
170 x 4 x 4
145 x 5

B) CGBP
165 x 8
190 x 7, 6, 6

C) Smith Machine Row
135 x 8
185 x 8, 8, 8

D) Cable Row
130 x 8
115 x 10, 10

E1) Tricep Pushdown
2 x 15

E2) Leaning-away DB partial laterals
2 x 6

Wanted one more round of the superset but had to go to meet the lady for sushi.

Also, last week while overhead pressing with my belt on (unclasped though), it fell right off my waist mid rep. I am shrinking in the middle, plus VTBalla said my shoulders looked bigger so in conclusion I feel pretty.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

scottkoscielniak wrote:
pause the video at 2.32 and the bottom position your back is parallel with the floor. Maybe bring your feet just a slight bit closer together as well as starting with your hips lower. I never saw it before but yea the bottom position puts all the weight on that lower back.


Yeah that's what I meant by saying I sorta stiff-leg-deadlift it up to my knees when I get close to failure. Back is completely parallel to floor.

I made a mental note of that last week and I felt a ton stronger keeping my chest/face facing forwards. I'll try to get a vid today to show how I look now.

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ItOwesMeALiving
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Join date: Feb 2013
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scj119 wrote:
Thanks. I actually felt a lot better keeping my chest up last workout, so I think I have it solved. The issue was that I couldn't figure out what my problem was... now that I know, I should be ok. Starting with my hips a bit lower also helps with keeping a more neutral spine.

No, I never figured that ish out - I feel a little better these days, but I'm still pretty and tend to have a little crash around 4-5pm every day. My doctor was out of network and I just couldn't afford to keep going. I do want to start seeing a new primary care doc that's in network but I'm just discouraged at how much work it takes to find a good one... I just don't have the time. I had a couple ENT docs look at my thyroid but they didn't see anything wrong.


Don't drop your hips because they'll end up coming back up before the bar leaves the ground. Unless that start position feels good for what ever reason. Standing further away will create a lower hip position without having to drop them.

Well fuck man that sucks. Your thyroid seemed strange because of the elevated TSH and kinda normal everything else. Mines the same way but I can't find any explanations. And I'm out of money. No insurance.

If I figure anything out I will let you know. Our labs were crazy similar.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

ItOwesMeALiving wrote:
scj119 wrote:
Thanks. I actually felt a lot better keeping my chest up last workout, so I think I have it solved. The issue was that I couldn't figure out what my problem was... now that I know, I should be ok. Starting with my hips a bit lower also helps with keeping a more neutral spine.

No, I never figured that ish out - I feel a little better these days, but I'm still pretty and tend to have a little crash around 4-5pm every day. My doctor was out of network and I just couldn't afford to keep going. I do want to start seeing a new primary care doc that's in network but I'm just discouraged at how much work it takes to find a good one... I just don't have the time. I had a couple ENT docs look at my thyroid but they didn't see anything wrong.


Don't drop your hips because they'll end up coming back up before the bar leaves the ground. Unless that start position feels good for what ever reason. Standing further away will create a lower hip position without having to drop them.

Well fuck man that sucks. Your thyroid seemed strange because of the elevated TSH and kinda normal everything else. Mines the same way but I can't find any explanations. And I'm out of money. No insurance.

If I figure anything out I will let you know. Our labs were crazy similar.


I gave up trying to figure out because my labs were so different. First blood draw had highish TSH, 2nd one was actuall pretty normal (1.7 IIRC) and the third one was high again. Two ENTs looked down my throat with a camera and saw no problems with the thyroid, I don't have hashi's (which is the standard response to a varying TSH), so I believe that I am in the realm of "suboptimal thyroid function but not bad enough that doctors will prescribe me anything".

I took a vid of DLing on friday that I'll upload at some point this week. I agree that hips down can be a bad cue, but mine were starting so high that I need to get them a bit lower to keep my chest from caving towards the floor.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

Still training, just haven't had the time/motivation to update lately.

4/12/13.

Worked up to 355x4x4 on DL. Recorded 4th set. Hit 205 for 3 sets of AMAP on SSB Squats. Prowler'd.

4/16/13.

Took last Monday off due to feeling like shit plus being sad about Boston shootings. For some reason that really got to me that day. So Tuesday I combined my main progression sets of Bench and Squat with no assistance. Hit 315x3 on squat, and 5 sets of 3 at 245 on bench.

4/18/13.

175 x 3 x 5 sets on OHP, forget what I did on close grip bench but it's in my log book.

4/19/13.

365 x 3 x 5 on DL, hit 225x8 and 245x6 (PR) on SSB squats. It was raining so no prowler.



Went to see my mom for her 60th bday. She's going real strong, actually started eating paleo and has lost a bunch of weight without trying.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

4/22/13. Bench.

A) Bench
Worked up to 255x3 x 4sets

B) Standing OHP
95 x 8
135 x 8 x 3 sets

C) DB Row
100 x 10, 110 x 8, 8

D) Lat Pulldown
3 x 10

E1) Tricep Pushdown
3 x 15

E2) Face Pull
3 x 20

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

4/24/13. Squat.

Squat felt really strong. I was dealing with a very lopsided bar and crappy shoes, so the movement was slightly awkward, but the weight felt light. I stopped with a rep or two in the tank as well.

Workout
A) Squat
145 x 5
175 x 5
205 x 3
235 x 5
265 x 5
290(5+ ) x 6

B) RDL
205 x 8
255 x 8
280 x 8
300 x 10 PR

C) Leg Press
5pps x 12 x 3

D) Rope Ab Crunch
stack x 20, 10, 10

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

I am still training, just haven't had the motivation to post. Training has been going fucking awesome. Highlights from the past week include DLs 385x2x3 (with much faster bar speed than 375 the week prior), OHP 185x3x2, then 175x2 and 165x4... bench 245x4x4, really engaged my lats for the first time and the bar flew up... squat 320x3, which is close to pre-injury strength level.

Switched sumo deads for leg press after squats/RDL on squat day, they work quads and don't aggravate my knees/back like leg press does.
Doing overhead for reps on my bench day seems to be helping my strength on overhead day when I go higher weight / lower reps.
Close grip bench (main assistance on overhead day) is really weird and I can't get consistent form/performance from week to week
Safety Bar Squats were going very well, but haven't been able to do them in a couple weeks because my schedule has been hectic as hell and prevents me from going to the gym with the safety bar.

Bodyweight is down a couple more pounds and strength is still going up. Also I got too lean for my old belt and bought a smaller sized inzer. Apparently the belt I was using all this time was 10mm.... I ordered a 13mm Inzer and it is so much thicker that it feels virtually indestructible.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

Highlights from the last week:

Friday: deads: 360x4x4
Mon: Bench: 250x3x5, OHP: 145x7
Tues: Squat: 290 x 7, RDL: 315 x 8, Sumo deads: 305x6
Thurs: OHP: 177.5x3x5, CGBP: 225x3, 235x3, 245x3
Today: deads and safety squats comin up.

Training still going very well. Getting stronger each week and slowly dropping weight.

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scottkoscielniak
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Join date: Oct 2011
Location: Maryland, USA
Posts: 500

I see you are deadlifting again, thats good news. Must mean your back is doing much better.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

scottkoscielniak wrote:
I see you are deadlifting again, thats good news. Must mean your back is doing much better.


Yeah man, I'm about back to full strength. Just don't feel like logging much anymore. Still getting stronger while (very) slowly dropping weight.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

I hit two all time rep PRs at given weights this week: Bench 260x3 (failed on second set of 260x3 and had to drop the weight, but that first set was still an all time PR so I'll take it). Squat 305x5 was also a rep PR yesterday and felt easy. Using a lower bar position lately and it feels very strong so far.

I have had an incredibly hectic schedule the past few weeks, including this week, but it should calm down starting next week, and I will FINALLY get back to my normal workout routine within the next couple weeks here.

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