Join date: Oct 2010
Location: Texas, USA
Posts: 2792
xdsho, with your squat you could try arching your back harder and think of pushing your knees out as you descend and ascend. Your hips appear to rise faster than your shoulders in your DL, which is probably why you are sorta hitching.
That's just my take. I'm sure others can chime in and offer better advice.
Join date: May 2006
Location: Virginia, USA
Posts: 6524
bench- during this cycle i'm going to see how high i can push my touch and go bench after doing my 5/3/1 sets. last week i worked up to 495x2. tonight i worked up to 505. my bodyweight is below 250 in the mornings. i weighed in at 250 fully clothed at the gym tonight. this is the lightest i've been in a long time but my strength seems to be climbing so i'm happy.
Join date: Dec 2008
Location: Montana, USA
Posts: 3459
DE lower: My right hamstring feels like i re-pulled it pretty good from monday, so i made most of my accessory stuff more restorative and did everything fast paced.
Squats:135*2*2sets,225*2*8sets(finished in about 5 and half minutes) I videoed all of them, and some were great, but some were still high. All were fast reps, i am also starting to regain my ability to remain tight throughout my entire body as well.
Good mornings:135*10*5sets
Front squat holds:135*30 secs, 225*30secs, reset after this set and immediately did one rep front squat.
Hyperextensions:bw*10*5sets
Superset HS leg curls:50*10*5sets
With leg extensions:100*10*5sets I did these back and forth until done.
Done, stretched out and went to class. My r upper hammy feels like i re-pulled it as i said and was feeling like shit over the last few days. After my workout today if felt pretty dang good overall. So i guess i need to try to get in more restorative stuff for my posterior chain.
Join date: Jun 2006
Location: California, USA
Posts: 647
hungry4more wrote:
xdsho, squats LOOKED to good depth, but we'd need a vid from the direct side to be sure. Only thing I really see is that you gotta remember to pull those elbows down under the bar, stop chicken winging it!
Deads....it's kinda hard to see, but I don't see anything blatantly wrong with them. Just remember to be taking a huge belly full of air before your pulling, and pull the slack out of the bar before you initiate the actualy pull.
x2 on the chicken winging
One thing to consider AFTER your meet is to play around with your squat stance. Don't know how your leverages are and what feels strongest for you but your stance looks a bit narrow IMO.
As for the feeling like shit part, just think positively. Fatigue masks fitness lol
On that same note, the way I "deloaded" prior to my meet was simply doing a 30 minute neural charge workout a la CT every day the week leading up to the meet. Wasn't fatiguing and definitely felt like it contributed to me feeling fresh and ready to kick some ass.
Join date: Jun 2006
Location: California, USA
Posts: 647
LULZ Don't feel bad horse. I just realized that have almost no hamstring and therefore I am probably squatting with nothing but glutes and quads.
On a sidenote I uploaded some photos in mah hub and any and all critique is welcomed. Your comments will be ignored by the response "Imma 'powerlifter' "
Own personal assessments on weaknesses:
Hamstrings - non-existant
Upper back - needs to be THICKER
Everything else - can always be bigger.
Did Pullups with varying grips from plyo push-ups through warmup:
BW* ~55 total reps
Barbell row:
135*10
185*8
205*8
225*8
245*8
265*6
One arm DB row:
100*10
120*26 some sort of rep PR by 8 reps or so
Notes: After watching some EliteFTS vids of Dizenzo's raw bench, I moved grip out to where the pinky was touching the power rings and definitely felt more stable. I can smell 315lbs soon...
hungry4more wrote:
xdsho, squats LOOKED to good depth, but we'd need a vid from the direct side to be sure. Only thing I really see is that you gotta remember to pull those elbows down under the bar, stop chicken winging it!
Deads....it's kinda hard to see, but I don't see anything blatantly wrong with them. Just remember to be taking a huge belly full of air before your pulling, and pull the slack out of the bar before you initiate the actualy pull.
Thanks for the feedback h4m! I'll try to remember to pull those elbows down
AquaCruzer wrote:
xdsho, with your squat you could try arching your back harder and think of pushing your knees out as you descend and ascend. Your hips appear to rise faster than your shoulders in your DL, which is probably why you are sorta hitching.
Thanks AQ, I do push out the knees but you're right, my thoracic mobility is HORRIBLE. I'm going to work on it, hopefully it'll help my bench arch too!
Ahu2468 wrote:
x2 on the chicken winging
One thing to consider AFTER your meet is to play around with your squat stance. Don't know how your leverages are and what feels strongest for you but your stance looks a bit narrow IMO.
As for the feeling like shit part, just think positively. Fatigue masks fitness lol
On that same note, the way I "deloaded" prior to my meet was simply doing a 30 minute neural charge workout a la CT every day the week leading up to the meet. Wasn't fatiguing and definitely felt like it contributed to me feeling fresh and ready to kick some ass.
Man I should find someone to shout "elbows" while I squat!
I like your deload idea... I'll give it a whirl! Quads are looking sick btw
---
I hit back like I said I would earlier... man I am tired!
BB Row
45 x 10 x 2
135 x 5
185 x 5
205 x 3
225 x 10
Haven't done these in months. Still not a big fan lol. First five were strict, body english commeth afterwards.
Pull-ups
3 x max
Lat Pull-Downs
3 x 6
Seated Cable Row
2 x 6
Lateral Raise Machine
3 x 6
BB Shrugs
405 rest paused for 57 reps
was aiming for 70 ish, but my wrists were too torn up at this point
GTFO. Nice session. Made sure every rep for the chins was explosive, powerful, fast and finished the sets without a rep going slow. Used straps for the heavy sets which seemed to take the strain off my elbow flexors a lot. DB rows were fun, haven't done them in a while and I think that top set is a PR but not sure.
Anyway, grip felt very strong and they felt good. Got the best pump in my biceps from the curls that I've had in aaagggees and managed to avoid elbow pain as well so very happy. Loving cable Xs, rear delts were burning.
Join date: Jan 2008
Location: Missouri, USA
Posts: 4575
Blaze_108 wrote:
dday wrote:
If anyone has any ideas that might help I'd love to hear them.
I just tried this motion, and while reaching behind me and feeling my erectors found that it seemed like the erector on the side of the leg you're standing on takes the brunt of the load(or at least fires more), you could try doing these while standing only on your right leg and just not train the left side to balance things out. Just a thought.
Good suggestion. I played around with them this morning, my balance sucks but they do a good job targetting the ES. Going to throw a few sets in as a warm initially, if I can get that muscle to fire properly again make it more of an actual accessory lift. Thanks.
Jab1, my nickname is Horse but this isn't due to my penis ;)
Today's training, ME lower body
Low box (1" below parallel) squat : Still not able to place myself due to tendinitis QQ
My partner hit a smooth 475 and missed a 500 but only because when he hit the box he let his elbow go out upper back going a bit round then bam. But I know he will get a full 500+ squat quite easily. He will post videos tomorrow.
My training now :
Sled pull, was suppose to only be a warm-up but I was near vomiting.
SLDL all the way down with a slight hold at contraction peak.
135x12
225x8
315x4
365x3
405x3
455x3
495x3 PR but was easy. Sore hammy/glute
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6298
Another early morning workout earlier, went pretty well though.
Front Squats:
405x2
315x5/5 (no belt)
Seated DB Curls:
90'sx4/3
Chinups:
bw+90x5/4
Curl Machine:
75x17/12/8/5
Kept Front Squats below failure, since I haven't done them in about 2 months. Just trying to get back into it...all things considered, 405x2 wasn't bad.
My back pain won't go away, think I'm gonna see a doctor about it, hope he won't just say "don't lift, fucktard". Squats and deadlifts aggravate it and I just want to get healthy and go full speed again so against my will I've dropped those for a while.
Horse: Your arm looks like a leg. And your leg looks like you stole it from a horse. (I'm on to you and your screenname)
Still hitting solid PRs on bench, leg presses and biceptz work though. Could be worse. Got through my exams too, finally have some time on my hands again.
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
That bench is damn impressive, Meat. Great inspiration for the rest of us
Back/Bis
Chins
BW X 5
20 X 4
35 X 3
50 X 3
70 X 3
90 X 3 PR FINALLY! it was pretty smooth, too
70 X 6 (last was sloppy) PR?
V-Bar Pulldowns
135 X 8
165 X 8
180 X 8
202.5 X 6 Dropset: 135 X 7
Straight-Arm Pulldowns
4 sets, last one was a dropset
HS High Pulldowns
1 pps 25s X 8
2 pps X 12
2 pps 25s X 8
3 pps X 8 PR but a little sloppy, then dropset to:
2 pps X 12
Preacher Curls
4 sets
Some more various curls
4-5 sets
NOTES: Great session. Didn't even try to psych myself up like usual. I'm working on being less of an asshole in the gym lol, it feels good. For a while I would try to go to every working set with the mindset like my life depended on it. That just drains the hell out of me, I'm still getting PRs now and feeling a lot better. Just go into machine-mode
DB rows
5x80
5x90
5x100
5x110
5x120
5x140 (straps, fack I'm weak)
10x60 (from here held and squeezed each rep)
10x80
10x100
First set w/ 185 was a bit off, but after that the push presses felt good. Haven't done military presses in a while, but it felt good doing them. Pretty happy with 5x155 after doing a bit of pressing beforehand and since the best I've done is 7x150.
DB rows felt weak today. My lower back felt fatigued. Last week I did the heavier sets at the beginning of the session which may have affected things today. I may consider doing my OHPing on Thursdays, and devoting Fridays to just back/biceps. I'll see how that change works during my next cycle.
Join date: May 2006
Location: Virginia, USA
Posts: 6524
thanks guys. i'm push'n the bench up to 515 next week. i ordered a Titan Ram today. it's like Bell's Slingshot. it's sort of like a mini bench shirt. i'm going to give it a try as a form of supramaximal work. i'll be interested to see what kind of weight i can put up with it.
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
Here's my PR set on chins, 90 X 3. It's nothing special. I'm only uploading it because I thought the guy in the beginning was funny. I've never seen that done on the cable station lol
Chest+Tris
Bench: 10xbar, 6x40kg, 3x60kg, 5x75kg, 3x87.5kg, 8x97.5kg (1rep PR)
Incline: 8x60kg, 8x60kg, 8x60kg, 12x50kg - ffffuuu so weak at this
Reverse grip cable tri pulldown: 4 sets
Axel smith press: 10x20kg, 10x20kg, 10x40kg, 10x40kg, 10x50kg - these are kinda awesome
Triceps were ruined after today. Chest not so much... Didn't seem to be able to get a decent pump going today but ah well, still hit a PR on flat bench. Incline I suck at... I think after I hit 10x100kg I'm gonna spend some time getting my incline up. At least set-up for flat was better today and my feet kept planted the whole time for once.
Join date: Jan 2008
Location: Missouri, USA
Posts: 4575
[quote]ashylarryku wrote:
Here's my PR set on chins, 90 X 3. It's nothing special. I'm only uploading it because I thought the guy in the beginning was funny. I've never seen that done on the cable station lol
Did you notice the monster that walks in at :20? You need to get to know that guy. Oh and the guy doing the thrusting, pretty sure that's an exercise from that extreme Couture infomercial.
