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The Bird Cage 3. Redemption.
 

strangemeadow
Level 100

Join date: Oct 2009
Location: California, USA
Posts: 1030

theBird wrote:
strangemeadow wrote:
Still lurking...hehehe....

Hey Mr strange,
Im about to end this years version of the cage, but dont fear... for the first time in bird-history I will be starting an offseason log. I wont be updating it as frequently, but I am making it so I can keep in touch with you guys and you can all have a in-depth look at my off season adventures.


*tweet*

The off season is when you can really make some big gains! Maybe just 2 weeks off, then onto a balanced, periodixed program?

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furo
Level

Join date: Jan 2012
Location: Scotland
Posts: 1229

Enjoy your time off!

I think you can definitely crack the pistol squat in this off season. I'd recommend heavy barbell lunges and practicing negatives and pistols to a high stool frequently.

All the best!

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theBird
Level

Join date: Aug 2009
Location: Australia
Posts: 4409

strangemeadow wrote:
The off season is when you can really make some big gains! Maybe just 2 weeks off, then onto a balanced, periodixed program?

Im planning to take 4-5 weeks off from any heavy barbell work. Currently Im teaching my gf, ladyBird, how to lift, so I have been doing Chris Colucci's beginners program with her at the gym. All light weight. Also planning on doing some extra bodyweight stuff such as heaps of pull-ups, l-sits and handstands. Im going to be doing heaps of eccentric one leg squats as well, in the attempt to improve my patella tendinopathy in my right knee. Once I feel my body is fully recovered, heavy lifting will commence.

furo wrote:
Enjoy your time off!

I think you can definitely crack the pistol squat in this off season. I'd recommend heavy barbell lunges and practicing negatives and pistols to a high stool frequently.

All the best!

Thanks buddy. improving my one leg squat is a major goal of mine in the next 6 weeks. I started with a bunch of negatives this morning, which I will be doing to fix my tendinopathy. Should be all good in 2-3 weeks.



*tweet*

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DSSG
Level

Join date: May 2012
Location: Delaware, USA
Posts: 2067

Bird, some quick things.

I saw your thread. Here are a few things:

Get a very narrow stance (ankles hip width), have feet turned out a tiny bit, or whatever close stance feels most natural, just not shoulder width. This is to maximize what us natural deadlifters have. Take a large breath into your stomach, and brace your abs if you know how to do it. Then grip the bar with your non dominant, followed by your dominant hand.

To get down to the bar you need to sit back bending your upper back. Then to finally get into position, you are going to want to either lock your legs out while the slack is pulled out of the bar then sit back as you arch your back, or do a "leg pumping" movement like I do. You'll know when you are in position when your back is arched, and the moment it is arched you want to start the pull.


You also need to get closer to the bar, I believe that is making you want to squat it. Try to get the bar a cm from your shins before you do anything.

I show the set up+"leg pump" method pretty well in my deadlift videos.






Quote my message to see the links to demonstrate what I mean by a "leg pumping movement".

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theBird
Level

Join date: Aug 2009
Location: Australia
Posts: 4409

Thanks for that DSSG!!

*tweet*

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theBird
Level

Join date: Aug 2009
Location: Australia
Posts: 4409

________________________________
**COMING SOON TO T-Nation**
________________________________


THE BIRD CAGE 4: ONSLAUGHT


"Faith is the bird that feels the light when the dawn is still dark".
- Rabindranath Tagore


Officially starting on the 1st February 2014.



*tweet tweet*

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theBird
Level

Join date: Aug 2009
Location: Australia
Posts: 4409

Season greetings ducklings!

Stay tuned for 2014. The Onslaught is coming.



*tweet*

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MightyMouse17
Level 1

Join date: Apr 2012
Location: Texas, USA
Posts: 1453

Hows the exercise going? Still doing it and just not posting lately?

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theBird
Level

Join date: Aug 2009
Location: Australia
Posts: 4409

MightyMouse17 wrote:
Hows the exercise going? Still doing it and just not posting lately?

I have been doing Chris Coluccis beginners program, which involves 2 upper days and 2 lower days. Been cycling 7 km to and from the gym for "cardio". Unfortunately just this week I had irritated my lower back, but as I am planning to take the next week off I suppose it was not the worse timing. Had some decent gains using the program, although the main reason for doing the program was to keep healthy and practice technique.

I will be starting WS4SB in about a weeks time, and will slowly be re-introducing more specific soccer work. Training with the team will most probably commence sometime in February.

I will be starting a new thread come February. It will be bigger, badder and better than ever. More videos, pictures and a more in depth descriptions of the adventures of theBird.

Coming soon to T-Nationā?¦.
THE BIRD CAGE 4: ONSLAUGHT.




*tweet*

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