|
Post by toolpod on Feb 7, 2007 14:23:26 GMT -5
"Most people make the mistake of pulling forward or pushing up on the bar. This causes problems with the wrists and/or shoulders."
Truth! I jacked up my shoulder doing that once!
Looking good Chancey! BTW: How wide is the "freaky wide"?
|
|
|
Post by chancey on Feb 7, 2007 19:15:30 GMT -5
Pointers outside the rings. For a guy that puts his ring finger on the ring that is freaky wide. Doing speed bench I had this notion that it felt easy and thought I have may have stumbled upon something. It really shortened the range of motion but I was wrong.
|
|
|
Post by abebesheir on Feb 8, 2007 4:00:19 GMT -5
I wrestle with squat form issues myself. I think the two most important things are 1. spreading the chest and 2. getting your hips back at the start of the lift. If you do both of those and focus on staying tight (elbows forward and abs pushed against belt) then you should be able to dunk it 4" below parallel and still come back up strong. My problem is remembering to spread the chest and letting the bar come down the traps a bit. I do a high-bar/leaning forward thing sometimes that has me using all lower back to come out of the hole. That's a recipe for injury though... I squatted 400 in competition that way and messed up my lower back (out for four months).
|
|
|
Post by chancey on Feb 8, 2007 8:50:17 GMT -5
Thanks for the tips. That's why I come here. Anything I can get from you more experienced PL guys is like gold.
|
|
|
Post by dopar66 on Feb 8, 2007 9:07:02 GMT -5
I have to 100% endorse what Abe posted! I've already used up my karma button this morning, but that wisdom is definitely worth props! EXCELLENT post, Abe!
Back to Chancey. :')
Everyone is different, and those learning expereinces will help YOU figure out YOUR strong points. The fact that you're tinkering and taking note of what happens shows you have a good understanding that experimentation done right is a good thing. Your grip and groove now may move in 5 years, but for now sounds like you've found that sweet spot.
I said all that to say this, you are soaking up this stuff like a sponge. I like that!!!
God Bless.
|
|
|
Post by chancey on Feb 8, 2007 21:10:32 GMT -5
02-08-2007 Deadlift
5 x 135 3 x 225 3 x 315 3 x 385 1 x 425, 12 sets
Shrugs
5 x 315 5 x 405 5 x 455, 3 sets
Felt good to get back down on the floor. Let me tell you I think 3 x 425, for 4 sets would have been the easy way out. I planned on some SLDLS - yeah right!
|
|
|
Post by dopar66 on Feb 9, 2007 11:50:18 GMT -5
Mighty fine deadlift workout, Chancey! Yeah, I like those multi rep sets myself.....
That's some pretty nasty shrugging as well! Dang, working like that, one more set of shrugs and you won't be able to hear a thing, your traps will cover your ears!
(by the way, it's February now.....)
:')
God BLess.
|
|
|
Post by chancey on Feb 9, 2007 12:03:54 GMT -5
Thanks I found the workout to be tougher than I planned. It only gets harder from here on out. I hope I can hang with it.
|
|
|
Post by dopar66 on Feb 9, 2007 13:42:06 GMT -5
Thanks I found the workout to be tougher than I planned. It only gets harder from here on out. I hope I can hang with it. Yeah, but I have first-hand witnessed the pure, raw power you have on those pulls! Sure the weights are bigger, and there's more of them, but once upon a time 2 plates was heavy..... This is "Chancey's Log to a 600 Deadlift," not "Chancey traipses through the flower garden." Man, I saw a header on another forum today that is perfect for you: "Stack it, attack it, rack it." That's you Chancey, man GET THAT 600!!!!! Have a wonderful weekend! God Bless.
|
|
|
Post by chancey on Feb 9, 2007 19:47:37 GMT -5
Very inspirational. Thanks I needed that! "Stack it, attack it, rack it." - nice saying.
|
|
|
Post by chancey on Feb 9, 2007 19:49:02 GMT -5
02-09-2007 Bench Day 2 12 x 135 12 x 225 8 x 275 8 x 285 8 x 290 Bent Over Rows (off plate) 12 x 135 10 x 225 5 x 275, 3 sets Changed the name of this day to Bench Day 2 as opposed to my light day. Are you happier Doug? My left bicep has been hurting me since the beginning of this log when I Deadlifted for a max. Muscle tear? I can live with the pain from the stretch but bummed out I can’t curl. I wonder If I should be wrapping it up when I lift.
|
|
|
Post by 3speed on Feb 9, 2007 19:57:04 GMT -5
Yes, Chancey, multi rep sets for deadlifts are easier. That's why I use singles. They destroy all of the momentum and mimic the conditions on stage.
Like I recently explained to my partner, while others are looking for ways to make lifting the weight easier, I look for ways to make it more difficult. I enjoy the challenge and it seems to pay off on meet day.
You have a stronger dead than I do and I went thru this weight a fews weeks back with relative ease. I have complete confidence in both your ability and your heart.
|
|
|
Post by chancey on Feb 9, 2007 21:33:19 GMT -5
Thanks for the confidence & praise 3speed. You’ve been great help in my training. I enjoy your point of view and find that what you have to say really has substance. Your training partner is very lucky and would be wise to take notes.
|
|
|
Post by toolpod on Feb 9, 2007 22:47:35 GMT -5
Chancey...that was a nice blast of singles. Way to man-up! Keep hammering away at it, and eventually 600 WILL be owned! 3Speed is ( as usual ) dead-nuts on about those singles!
|
|
|
Post by chancey on Feb 11, 2007 15:57:27 GMT -5
02-11-2007 Squats
10 x 135 5 x 225 3 x 275 3 x 315 3 x 335, 3 sets 5 x 315 8 x 275, 2 sets 12 x 225 (felt like I ran the 400)
Tried to incorporate some things I was told last week. Went with a much wider grip, concentrated on keeping chest spread, and pulling down on bar. Have decided to use the belt on anything over 225. For 1 - avoid injury while I find my form and 2 - if I am going incorporate the belt as part of my form and use it on the platform then that’s how I should be training. It’s all a work in progress. Just trying to get a little better each week.
|
|
|
Post by toolpod on Feb 12, 2007 10:19:24 GMT -5
Good point...I have decided myself, both for deads and squats, to belt-up for anything over 225...there is nothing in the gym worth a "quality-of-life" injury to the spinal column.
Also, I took your advice, to actually pull down on the bar for squats this weekedn, and I was pretty happy with the results.
Keep training smart!
|
|
|
Post by biglifter on Feb 12, 2007 10:38:44 GMT -5
Hey, Chancey. I'm intrigued about pulling down on the bar for squats. What's the method behind the madness ??
|
|
|
Post by chancey on Feb 12, 2007 11:59:28 GMT -5
Biglifter, it’s not my tip it was actually passed along to me by 3speed. Pulling down on the bar as opposed to making the mistake of pulling forward or pushing up on the bar. See my page 7 for the discussion. I went with that and tips I received from abebesheir as well.
|
|
|
Post by chancey on Feb 13, 2007 19:15:06 GMT -5
02-13-2007 Bench Day 1
Bench Press
12 x 135 5 x 225 3x 275 3 x 315 1 x 365 3 x 340, 3 sets
Close Grip Bench Press (20” Spacing)
5 x 295, 3 sets
Close Grip Bench Press (16” Spacing)
6 x 275 5 x 280
Speed Bench (WG, MG, CG, Alternate up to 1 min rest)
3 x 225, 9 sets
Tried moving one finger out on the bench. Scrapped it after 365. Trying something a little different. I felt like I could have thrown the 225 through the ceiling.
|
|
|
Post by toolpod on Feb 13, 2007 21:50:56 GMT -5
Way to go on the 365, and then the heavy triples! Sweet! Did you notice a big difference on the 1 finger grip change? I fiddled around with grip changes earlier last year, but didn't notice much until I made larger adjustments. I like the change up of grips on Speed bench, I'm going to give that a try tomorrow.
|
|
|
Post by dopar66 on Feb 14, 2007 12:47:36 GMT -5
Excellent workout, Chancey! Is this your tuneup workout for the bench meet, or are you going as a tater? (That's speck tater in case you wanted to know....)
Man. You have quite the volume at intensity levels! That is some NASTY combination of speed work, heavy work, and tricep work! You know what I'm fixing to say...... ICY HOT!!!!!!!
:')
God bless.
|
|
|
Post by chancey on Feb 14, 2007 14:22:49 GMT -5
No bench for me. Definitely a tater. If I bench at all it will be the one in VT march 11. I want to see how the other side rolls and I want to see Rick & Don lift.
I am trying something slightly different on my benching. I long for that 400 bench to come back so I broke out my old logs and am trying to decipher my success. Of course much of that time I was only a benching.
|
|
|
Post by dopar66 on Feb 14, 2007 15:10:43 GMT -5
March 11. Excellent! Gives you just under an extra month to train and cycle up. I can't wait to see how those two do in the meet, I mean just take a look at Don's log!!!!!
Good thing you kept a log! :') Nah, you'll have that 400 with judges in March anyway.
God Bless!
|
|
|
Post by chancey on Feb 15, 2007 19:27:50 GMT -5
02-15-2007 Deadlift
Convential Deadlift
8 x 135 5 x 225 3 x 315 1 x 400 1 x 450, 8 sets (held last rep for a 30 count by 1000s)
2 days of snow removal have me a bit tired so all I did was Deadlifts tonight. I will make up for it tomorrow. About 13 minutes on the heavy sets.
|
|
|
Post by 3speed on Feb 15, 2007 21:42:28 GMT -5
Strong work Chancey. Your grip will thank you for the static hold on the last set.
|
|