Woke up tired and stiff. Made the wife give me a massage and popped 200 mg of caffeine.
OHP
Bar x 10 x 2
80 x 5 x 5
2nd Set Front View - No clue what's going on with the side imbalance between left and right side. Wasn't even aware of it until viewing the video, any ideas?
3rd Set Side View - Realized today that if I stand right in the middle of the rack I can hit the band attachment, which you'll see my wtf face on the 5th rep. next time will be setting the hooks outside of the rack and pressing out there.
DL
175 x 5 x 3
2nd Set Side View - All sorts of ugliness on lowering the bar, need to remember to break at the hips until the bar clears the knees on the way down. From previous weeks, narrowed my stance and used Rips cues to address the bar, (bar over mid foot, take grip, bend knees until shin touches bar.) The pulls themselves felt much easier, but my back as a whole right before I initiate the pull looks all sorts of weird?
Chins
Done between sets
2,2,2,2,1,1,1,1,1 = 13 reps, PR for 2 consecutive reps, PR for 13 total reps
Chest Supported Row
50 x 12,12,10
YTWLI
5 lbs x 5,5,4
Bro-Tastic SuperSet
SkullCrushers
65 x 12,10,10
Supersetted with Concentration Curls
35 x 10,9,8
I like friday video day idea. Im doing squat singles this friday, does anyone know a program to splice iphone videos together and edit them so 5 video becomes 1 video?
Quote:
Originally Posted by CrazyNutz
DL
175 x 5 x 3
2nd Set Side View - All sorts of ugliness on lowering the bar, need to remember to break at the hips until the bar clears the knees on the way down. From previous weeks, narrowed my stance and used Rips cues to address the bar, (bar over mid foot, take grip, bend knees until shin touches bar.) The pulls themselves felt much easier, but my back as a whole right before I initiate the pull looks all sorts of weird?
When I was deadlifting following Rip's cues and set up I would overthink it. This video and mostly the set-up part really made it easy for me
Im on my phone and your vids wouldnt load but Ill take a look again later.
Nice session. Press felt easy, left two in the tank and set a rep PR. Deadlift was a breeze. Close grip felt heavy but not unmanageable. Only issue was with rows, started too heavy and form got a little English through the sets. Will do 5x10 with 40kg next time.
I'm eating so much. All kinds of gains!
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My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
I would suggest elevating the deadlift, either deadlifting on pins or putting it on mats, whatever. Just slightly, midshin at the most. Try this out for maybe a few weeks, a month.
Meanwhile, work on hip mobility a little. See if you can't improve that start position by creating more room, as it were.
Quote:
Originally Posted by CrazyNutz
DL
175 x 5 x 3
2nd Set Side View - All sorts of ugliness on lowering the bar, need to remember to break at the hips until the bar clears the knees on the way down. From previous weeks, narrowed my stance and used Rips cues to address the bar, (bar over mid foot, take grip, bend knees until shin touches bar.) The pulls themselves felt much easier, but my back as a whole right before I initiate the pull looks all sorts of weird?
My workout today. Building up steam, cleans are fun :-].
Quote:
1/15/2013
Warm Up: Same Tony Gentilcore warm-up as in post #8.
I would suggest elevating the deadlift, either deadlifting on pins or putting it on mats, whatever. Just slightly, midshin at the most. Try this out for maybe a few weeks, a month.
Meanwhile, work on hip mobility a little. See if you can't improve that start position by creating more room, as it were. Will update with my training from today later tonight.
Whats a go to exercise/stretch or two for hip mobility?
Whats a go to exercise/stretch or two for hip mobility?
Here is an ideal deadlift, I think. Just to watch for an example from the side.
I like this as a warm-up exercise. Focus on keeping the spine neutral as you lunge, and really reach with that front leg every lunge. You can work a pretty good stretch into the exercise. The reach helps improve your upper back mobility.
That one is good, too, although in the same vein. Note the spine, it is nuetral throughout.
I would focus on:
* thinking of the lift as hips back and hips forward. Hips back when addressing the bar, hips forward to lockout.
* Have your spine in the same position as if you were doing a push-up. You wouldn't sag your back in a push-up. You wouldn't make a, "C," either. Your spine should be nuetral throughout the deadlift, just like in a push-up. There are exceptions, such as maximal deadlifting leading to upper back rounding. But, that is not ideal, and not the name of the game. For our purposes, we should keep our spine pretty nuetral the whole time.
Woke up tired and stiff. Made the wife give me a massage and popped 200 mg of caffeine.
OHP
Bar x 10 x 2
80 x 5 x 5
2nd Set Front View - No clue what's going on with the side imbalance between left and right side. Wasn't even aware of it until viewing the video, any ideas?
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3rd Set Side View - Realized today that if I stand right in the middle of the rack I can hit the band attachment, which you'll see my wtf face on the 5th rep. next time will be setting the hooks outside of the rack and pressing out there.
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Get your elbows up pointing forward a lot more before you start the lift. Also extend your hips more, without hyperextending your spine. It looks like your hips are unlocked and slightly back. You might have to conciously contract your glutes and adjust your hips into a locked neutral position. Elbows up, abs tight, chest up, hips locked. You could probably lower the bar a little faster too. The left/right thing isnt a big deal and will probably straighten itself out.
Why pull from pins? I would work on pulling properly rather than differently.
Look up diesel crew hip mobility. Do hamstring stretches to increase your ROM. Before you DL, do a 'superman' for 30 seconds to burn an extended back into muscle memory. Pull immediately afterward.
Get your elbows up pointing forward a lot more before you start the lift. Also extend your hips more, without hyperextending your spine. It looks like your hips are unlocked and slightly back. You might have to conciously contract your glutes and adjust your hips into a locked neutral position. Elbows up, abs tight, chest up, hips locked. You could probably lower the bar a little faster too. The left/right thing isnt a big deal and will probably straighten itself out.
Yeh the lowering the bar too slow is just me overthinking clocking myself in the face.
belted) 120kgx3, 127.5kgx3, 135kgx3
