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Old 11-23-2012, 05:56 PM   #51
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Not sure what happened on that first BBB set Mike. I did notice that on the 2nd rep, you stalled for a second just before lockout. I also noticed you were not nearly as tight on your BBB sets as you were on the money set of 215. Your arch on that set did seem to be consistent and didn't seem to collapse. Perhaps that had something to do with it along with the fact you had quite a bit of speed on them. I have noticed that when I tried speed work, my joints and arms got pretty achey and irritated. Maybe a sign of age haha
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Old 11-24-2012, 09:49 AM   #52
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I'm going to start pushing a lot harder on squat days. It's almost like I just push harder on press days. Maybe the high volume squats are more mental than physical for me.
That mental conditioning on squats is hard, but worth it Mike. It has been everything for me these last 2 years.

You ever think about get a Slanger for bench assistance work like BBB? Just to save the shoulders wear and tear?

Not pressuring
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Old 11-24-2012, 10:16 AM   #53
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Great work Mike! I'm glad whatever happened with your shoulder disappeared right away. Maybe it cramped quickly then loosened quickly! Keep up the strong work!
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Old 11-24-2012, 05:17 PM   #54
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Originally Posted by Squatter View Post
Not sure what happened on that first BBB set Mike. I did notice that on the 2nd rep, you stalled for a second just before lockout. I also noticed you were not nearly as tight on your BBB sets as you were on the money set of 215. Your arch on that set did seem to be consistent and didn't seem to collapse. Perhaps that had something to do with it along with the fact you had quite a bit of speed on them. I have noticed that when I tried speed work, my joints and arms got pretty achey and irritated. Maybe a sign of age haha
Yep, exactly right Jim. That stall on the second rep was when the shoulder just kind of went "thunk" and I barely finished the rep. Wasn't much pain so I tried to go on, but it felt weird and their was a brief sharp pain when I racked the bar. Went away though.

I noticed too I wasn't as tight on T the BBB sets. I think I disrespect the weight a little bit because it's really pretty easy. I should not do that though.

I have had no joint problems when doing reps fast. (knock wood!) I actually do all my reps "fast". If they ever look slow it's because they are too heavy! Although I am purposely slowing down squats lately as an experiment.

Thanks Hunter and ED. Thanks BtB, I'm working on the mental side of squats. And I have been giving a lot of thought to a slingshot both for shoulder health and so that I can overload if I chose to.

However, that's the slippery slope into gear whoredom isn't it? We'll see.

As for today, it was excellent! First time in long time a deadlifting movement felt super strong. Did my first ever double body weight lift of any kind. Very pleased. Not sure I did any of these reps correctly mind you, but I did them full bore, so I'll take it.

Saturday, cycle 1, week 2

warmups: 2x 15 KB Swings
Dynamic: 15 Jumps mixed Broad, Height and Box jumps, didn't measure anything.

High Rack Pull and 5 Shrugs (2 inches above knee, beltless):
6x 1x 405 (Double Body weight! PR)
4x 1x 435 (PR, beltless and strapless, so it appears grip isn't a problem)

BBB Sets:
Low Rack Pull (2 in below knee, beltless)
5x 10x 225

First 405:
third 405, now you can see one better with door closed:
Fifth 405, tried to do it more like where I would be at this point of my actual deadlift motion:
Sixth 405, ditched straps as they were killing me, got a little lightheaded there at end too:
Last 435, really almost lost it after that one, and you can see what the straps were doing to my wrists!:

So, pleased overall just to feel strong with any kind of deadlift even though the range of motion on these was pathetic. And even better none of this was tough on my back which is the key to the way I'm programing deadlifts at the moment.

But, not sure about those lifts. Scooting my knees under sort of feels like cheating, I bet I could pull up 500 doing them that way. Also tried doing them by just getting tight and easing the bar up slow and just ripping it right up. Ripping it was easier, but again not sure that's the way they should be done.

As I went along I tried to mimic where I would actually be at that point of a full deadlift and it was a little harder, but got me more thinking that maybe I should be fixing my full deadlift to get myself into a better position pst my knees. Seems like getting the bar around my knees is the actual weak point of my lift/technique. I've known that for a while, but cements for me that that is the height I need to hammer away at, hence the BBB sets starting just below there.

Experimented with different types of Shrugs, with legs and without. Not sure which I should be doing. Also not sure I should be shrugging at all with no straps and a mixed grip. That didn't feel right although I did switch hands each set. Didn't hurt or anything, just felt off kilter.

And the straps were a nightmare! Might be a learning curve on them.

Anyway, enough rambling. Any advice on any of this would be mightlily appreciated!

Have a nice weekend all!
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Last edited by MikeM; 11-24-2012 at 05:21 PM.
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Old 11-24-2012, 05:38 PM   #55
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Impressive effort Mike. Good luck with your goals, dropping fat while increasing strength is not easy!
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Old 11-24-2012, 10:28 PM   #56
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Great workout Mike! Glad your back was being friendly and congrats on the PRs!!!
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Old 11-25-2012, 12:43 PM   #57
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Those are some big power shrugs after the rack pulls!!
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Old 11-25-2012, 01:06 PM   #58
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Originally Posted by MikeM View Post
And I have been giving a lot of thought to a slingshot both for shoulder health and so that I can overload if I chose to.
I think it's a great tool to have in general. Even if you don't use it all the time, it's nice to have it on days when your upper body isn't in the game.

Quote:
4x 1x 435 (PR, beltless and strapless, so it appears grip isn't a problem)
Very impressed with that grip strength. You aren't tucking your thumbs and gripping them with your fingers are you? I haven't tried that yet.

Quote:
And the straps were a nightmare! Might be a learning curve on them.
I hate them with a passion. Versa Gripps are 100x easier. I could never get the hang of regular straps. I also felt slow.

Good work Mike!
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Old 11-25-2012, 03:41 PM   #59
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As I went along I tried to mimic where I would actually be at that point of a full deadlift and it was a little harder
That's really what you should be doing. Doing rack pulls with close to 100lbs over your deadlift with a different form just isn't gonna be massively useful and will probably just tire you out. I see the benefit for equipped lifters but not for raw guys, hammering a height which allows max 50lbs over your deadlift should yield better gains.

Good job mate.
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Old 11-25-2012, 05:06 PM   #60
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That's really what you should be doing. Doing rack pulls with close to 100lbs over your deadlift with a different form just isn't gonna be massively useful and will probably just tire you out. I see the benefit for equipped lifters but not for raw guys, hammering a height which allows max 50lbs over your deadlift should yield better gains.

Good job mate.
Couldnt agree more! A lot of lifters will get way to much leg in the movement, knowing that will not be the case if they get the deadlift to that height.
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