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Post by Rosario-546 on Feb 6, 2013 18:48:18 GMT -5
Looking good. You gotta tell your spotter to keep his grubby hands off of your bar ;-) I hate when the spotters leave their hands on there! I'm with you, I'll give a guy one warning, then he's out as a spotter. Nothing more annoying than someone hand f-ing the bar. Nice lifting
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Post by Deleted on Feb 7, 2013 0:59:37 GMT -5
I think it took a few weeks for me to get my brother to spot right. Our spotting technique is almost perfect but our third lifter isn't there yet. I let him practice spotting during some of our warm ups but he still pulls since I can feel the weight change. I don't let random people spot me anymore. I use the squat rack if I'm by myself, yep squatters have to wait for me to bench lol. Last march was the last random spotter that touch my bar. I had a lot of pullers before this person but this one spaced out. I told him that if during my rep if I get stuck, he should pull it. It was a 3x290. I should of done 3 singles but I got the first rep so clean, so I tried the second rep without racking it. Got stuck halfway and my spotter didnt get it. I held for for more then 15 seconds. So I moved my elbows back and arched a little more, then I pressed it. Yay. I said thank you and just quit the training session. Besides not finishing my first set I also got a new 1 to 2 inch stretch mark on my left upper chest. I had to repeat the session in the afternoon with all the skinny people in the corner of my eye. My 1 rep of big negative on bench isn't that bad on my chest's stretch marks. It makes the marks darker but it doesn't get longer or make new ones. I'd transferred to oz because its bigger but all their benches are so horrible. cdn1.bigcommerce.com/server2500/3f17a/products/312/images/568/Olympic_Bench_300dpi__31329.1301199487.1280.1280.jpgIt looks like this but more angle. It's badly design. I'll take a picture of it later. I miss the YMCA bench. Where the rack is vertical.
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Post by Deleted on Feb 7, 2013 11:12:06 GMT -5
So I did try to have hands off on my first 2 sets today it wasn't smooth. I bounced too much. Then I got too tired for my 1 rep and negative. I struggled on them too much. On the negative my brother did all the pull, I usually have some energy to push some parts up but today nope.
Gonna take it out of my main sets, i lose too much energy by not skipping the eccentric portion. But I will add the hands off in my wave back sets.
The wave back sets today was 3x380 2x400. It was okay doing hands off here.
Gonna up my support training for next week. I rather not fail on the second week of strength phase.
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Post by toolpod on Feb 7, 2013 19:43:03 GMT -5
When I am in a normal workout phase, I go over 90% 1RM regularly also. If anything, making sure that you are controlling the bar with your stabilizers and no one else's is even more important when you are pushing the envelope like that.
As you saw in today's workout, the difference in not having your spotter stabilize the bar for you is noticeable. That being said, weaning yourself off that will cost you some poundage in the short term, but once you adjust, you will be better off than you were before.
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Post by Deleted on Feb 7, 2013 21:31:49 GMT -5
I'll try to gradually add the hands off. Very slow though. After exhausting myself on my first 3 set. I wasnt able to spot my brother. On his negative I couldnt pull the weight up. I was losing grip, he was only able to push 3 inches before stalling since he was also exhausted from the negative portion. Luck there was a bottom rack.
It's the end of the world Scott Herman's deadlift is higher then mine. Guess I'll quit lifting...
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Post by Deleted on Feb 8, 2013 11:01:10 GMT -5
First week of doing the new form for DL and squat done. All the weights feel light as a feather with the new forms.
Muah haha. I'm still tryin to connect the dots between DL and squat. After this str phase I should be able to skyrocket my DL and squat.
I found a way to pin point the support muscles for squat. Standing to the side of a bench. Feet underneath bench. And squat. With the bench as a guide to stop my knees from falling forward. I could feel the the parts of the muscles I use going down. I should get a video of this.
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Post by Deleted on Feb 9, 2013 8:06:37 GMT -5
Next week 2 str phase
Monday bench 5x410 4x420 3x425 5x350 4x370
Tuesday DL 4x215 3x235 2x255 mm x 275 Neg x 315
Thursday bench 3x425 2x445 1x465 Negx485 3x385 2x405
Friday squat 4x215 3x235 2x255 mm x 275 Neg x 315
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Post by Deleted on Feb 9, 2013 11:38:46 GMT -5
Gonna redo squat sets tomorrow since I forgot to vid it.
I am recording the whole 6 week of me trying this new form for DL and squat. I'll compile it when I'm done. Hopefully I can keep the form consistent. I forgot to do that squat video too. Curse this cold.
With 8 hour sleep, my cold is still not going away. Curse this winter weather.
Doing side delt raises and I saw Gilbert bouncing at the top. I told him to slow down to keep form. Since our training method is to keep good form as much as possible. He does it again on the second set. So I told him to go lighter. He insisted that he doesn't need to and goes heavier. garr.... I hate this attitude. My little brother had this issue last year but he grew out of it. And now the new guy. I hope our next person (fourth member) doesn't do this too. He has a low bodyfat, this bouncing is just gonna lead to an injury. I already him to go lighter then me but allow him to pick the lighter weight. Should I pick his weight for him.
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Post by Deleted on Feb 10, 2013 15:22:02 GMT -5
dl week 1 youtu.be/SKo1qTUisjAwas trying the new grip. not going well squat week 1 youtu.be/iuTugTch1pMits not box squatting. i use the box and towel in the same way as bench. i go down to the towel. lightly touch down on the box. and then up. if i sit at the box, its where my hip line is under the knee level. its baby weight. its mostly for form practice. trying to keep it consistent. knee check for squat youtu.be/ac50QhqtLJ0 my first rep is narrow for quad squat second squat is wide stance. is what i used last str phase to get to 455 on squat. its not sumo stance. its wide to the point where my toes point 45 degree out. third rep. is what im trying right now. its at shoulder width hip flexion and hip extension youtu.be/wuGnpOsdIq0youtu.be/j8pxmmObJ04its prolly better to do good mornings but i like to isolate lift so bam. on the hip flexion. if you have your leg striaght. its better but its hard if your not flexible. as long as heel is farther out then knee. is good since im not going heavy on squat and dl for this str phase. i added abs on sunday. ab roller youtu.be/1tXNSwRg__ccamera angle lol fail the first rep is arms straight. the rest is arms at 90 degree angle. it isolates to the abs alot this way. i dont really like doing this exercise when dl and squat on the same day. this is the only ab exercise that i do. its pure isolation. youtu.be/SyYJZy6WI-Ei pin my hips down so that i dont move it. and then i keep my abs flex on the left side and right side. also the in the middle. this hits the obliques and the transverse abdominis. its front view and rear view my 4x315 shoulder press youtu.be/SZ7UOvkyZ9othey dont have adjustable benches. so i have to use that 30 degree incline. i dont go all the way down. just to my nose level. to isolate the movement to the my front delts i still have my cold.
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Post by Deleted on Feb 12, 2013 18:54:45 GMT -5
dl week 2 form work
weight is still light but its not featherweight. so far its scaling well with my bench
last week i went to fast on the concentric movement. ended up shrugging at the top. so this week i tried to go slower.
on the mm x 255 set. i tried to alternate mix grip to test on my new form. balance issues.
i tried to simulate the 315 as if it was heavy. had my group lift it up. a slow control eccentric movement.
next week the weight should feel like between light and moderate weight. maybe
i added a few whoops in my lifts as well. haha
altered one of my lat exercise to a semi grip exercise
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Post by Deleted on Feb 13, 2013 22:50:25 GMT -5
moving my log to a friend's site. so this thread will be dead once in a while. i will record most of my weekly strength so that i can compile it at the end of the year and post it here.
near the end of march ill do a vid of all my lifts since i did that last year in march.
i might of got a fourth member for my group. once he gets settle since he just moved back.
my fifth member is in texas. its harder to train him. long distance issue
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Post by Deleted on Feb 14, 2013 11:02:29 GMT -5
youtu.be/GXfn8yUP6io2x405 less assist This after my strength sets and my 485 negative First rep is finger tip Second reps is 2 finger underhand I still want the hand close since I'm near exhaustion. Next week I should be able to go no hands on the wave back since Im going back to isolating barbell rows so that it won't hit lower back as much and more on lats focus. This video is to satisfied my turd high school bud in Texas
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Post by Deleted on Feb 15, 2013 13:16:55 GMT -5
youtu.be/hyqGtbFf9tASquat week 2 form practice Still light weight I tried to move my feet in 1 inch. Under my shoulders. Apparently too narrow All the sets were hard to do but wasnt heavy. Harder to sit and harder to balance. Forgot to put the rack up one for he negative. Mess up there.
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Post by dbunch on Feb 16, 2013 6:28:05 GMT -5
I always have trouble on my first rep of a set on box squat. Because I can’t see my mink kicks and says “are you sure it’s there?” and I hesitate but one butt touches it the first time I’m OK.
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Post by Rosario-546 on Feb 16, 2013 7:28:32 GMT -5
What's the point of the towel I see on most of your benching?
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Post by Deleted on Feb 16, 2013 9:22:01 GMT -5
Dbunch- I'm actually not box squatting. It's just to help me stop from going past my parallel depth. I slightly touch the box but without actually sitting on it. And I can slightly gauge my foot distance if I use the same box. I accidentally box squat last weeks 275 negative. This week I accidentally sat down too but this time I just choose not go up. Mess up on the set. I don't think I should box squat 315 or above. I haven't work up to it.
Rosario- the towel allows a better transition from the lowering bar to the pushing the bar. It's not a board press since it doesn't limit your rom. It's to prevent all bouncing. Most of the time. Under heavy weight the touch can squish to less then an inch and it doesn't give any rebound, so it doesn't help the lift up.
The towel is puff to 3 inches. During the lowering portion. When It reaches the top of the towel. I began to slow down, until I feel heavy pressure on my chest(pretty much bar sits on my chest), I stop (pause). Then I press. Don't use a foam, since that gives a minor resistance.
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Post by Rosario-546 on Feb 16, 2013 10:29:49 GMT -5
Interesting, thanks for info. You've seen others doing this in there training, or this is a tu thing?
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Post by Deleted on Feb 16, 2013 12:07:11 GMT -5
I came up with the idea since my brother use to grip so much on the bar that he pulls the bar down. Instead of lowering it. But I think the towel idea has been around before I made used it. I attempted 340 on shoulder press after my working set because I'm stupid. Big fail. Brother had to lift at the halfway point. We did try 2 finger spot youtu.be/iTKT2NFyNYM
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Post by Deleted on Feb 16, 2013 15:01:02 GMT -5
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Post by dbunch on Feb 16, 2013 17:47:20 GMT -5
Nice back. I like the tats, especially the sponge bob
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Post by Deleted on Feb 16, 2013 19:43:39 GMT -5
Spongebob clean and jerk 2 stuff animals. Strongest powerlifter image lol.
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Post by Deleted on Feb 17, 2013 14:55:46 GMT -5
Lets put aside bench numbers for now.
Do you guys think I can dominate deadlift and squat.
My last numbers with the old rugged form Squat 455 Deadlift 440
The current Highest lifts for 165 at the world meet is 480 squat 606 deadlift
Currently fixing my form on both. Both the new stances are similar to each. Training each once a week and 3 day rest in between. The introduction of negatives of both is kinda shaky
Th downside is i wont have as much assist like I do on bench through my spotter. I won't be able to add a huge amount of muscle mass for DL and squat. To stay near 165. Any guess on how close or far I'll get on DL an squat
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Post by Deleted on Feb 18, 2013 9:59:14 GMT -5
Best day ever I just connected the dot between deadlift and bench. Mostly grip wise. It's almost fingerless and thumbless.
Zero wrist and elbow stress for bench.
I'm gonna mark today as a Tu's holiday. "The perfect bench day". Gonna have to share it with president's day... lol
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Post by Deleted on Feb 20, 2013 13:14:11 GMT -5
youtu.be/URKHp_ZxILIDL week3 form Still trying to execute the lift slow because of the light weight. I tried using 45 plates in front of my bar path. To guide me. It's so I dot lean forward. I'm replacing the plates with TV ANTENNAS lol. All for the perfect form I'm impatient so I decided to actually climb way past my previous DL max. I might with squat. Originally the 6 week is from light weight to the previous max of 440. I'm gonna change it, the next last 3 weeks I'm gonna climb to a 495 mini max rep. It's because of my stupid urges to lift heavy and I'm pretty confident in my new form.
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Post by Deleted on Feb 22, 2013 19:34:08 GMT -5
squat week 3 form/climb youtu.be/q9sW4SoANqsyeah i decided to climb on the squat. did a 60lb jump instead of 40lb weight is still not too heavy. so i tried to go slow again. made a discovery while playing around yesterday on bench during my strength sets. good and bad. the good is i found out that yelling during bench. works your ribs like pullovers for that barrel chest. the bad, well today was legs and it was hard to breathe lol. had to wear the belt under my chest. loose. it did made my voice higher lol had to wear my jumper's knee strap, since my knees ache during cold weather. i might just wear them from now on too. it doesnt restrict movement >.< the set was 4x275 3x295 2x315 mm x 335 neg x 375 i accidently box squatted the first rep on 2x315. i should of just drop it. bad habit. if you look towards my feet you can see the TV antennas lol. kyup kyup
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