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Old 03-04-2013, 01:47 AM   #161
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Quote:
Originally Posted by markievicz View Post
Week 6 Day 3
2 March 2013


Squat
170kg x 1 – 2sets

Bench
100kg x 4 – 5sets

Deadlift
160kg x 3 – 3sets

Notes
Worst session in a long time, everything felt heavy as fooook, whatever, I get another chance next Monday

Sent from my LT30p using Tapatalk 2
Not a weak day as per my standards ... may be heavy ... but when you are Squatting 385*2, DL 345*9 and benching 225*20 in a single session, I suppose it but obviously felt heavy for most of us ... you are doing great Alan ... keep smashing the wts. brother ...
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Old 03-04-2013, 08:52 AM   #162
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Week 7 Day 1
4 March 2013


Squat
140kg / 310lbs x 3 – 3sets

Bench
102.5kg / 225lbs x 4 – 5sets

Deadlift
215kg / 473lbs x 1 – 1single (Sloppy PR)

Video below for you guys to wince at !
(sorry took the video with the phone at the wrong angle!)



Will probably aim for 2 singles at this next week.

Notes
Week 7 already!

Happy to have gotten 215kg pull out, not sure if it would get three lights at a meet however…..
Still time to improve!
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Last edited by markievicz; 03-04-2013 at 10:25 AM.
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Old 03-04-2013, 10:02 AM   #163
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Cannot tell from the side. However it did look like the bar may have been.supported by your thighs at some point.

Because you let you back round then stiff leg your making it very hard for you at the top.

Big effort though!
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Old 03-04-2013, 10:07 AM   #164
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Nice work on the deads.

Quote:
Originally Posted by markievicz View Post
Not as good as I'd like them to be right now, but I'll take it
Any progress whilst dieting is a win. I lose 0.5kg and my lifts go to shit, hence why there's now a 12kg gap between us ha.
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Old 03-04-2013, 11:18 AM   #165
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Strong comeback session Alan! Tough to tell on the DL vid at that angle but you got the weight up so yeehaa
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Old 03-04-2013, 12:01 PM   #166
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I really liked the speed of the pull off the floor Allan. I think a judge might have had an issue with the lockout, but I felt you pulled it with alot of authority. I also know for a fact that you have more in you as you lost some leverage with the hips raising first. You have a legit shot at 5PPS at your meet.
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Old 03-05-2013, 04:41 AM   #167
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Quote:
Originally Posted by markievicz View Post
Week 7 Day 1
4 March 2013

Squat 140kg / 310lbs x 3 – 3sets
Bench 102.5kg / 225lbs x 4 – 5sets
Deadlift 215kg / 473lbs x 1 – 1single (Sloppy PR)

Happy to have gotten 215kg pull out, not sure if it would get three lights at a meet however…..
Still time to improve!
Strong working all around Alan ... a PR will always remain a PR no matter what ... but I think super Jim is right about your hip position ... keep smashing the wts. buddy ...

Quote:
Video below for you guys to wince at !
(sorry took the video with the phone at the wrong angle!)
got a stiff neck after watching the vid ...
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Old 03-05-2013, 06:25 AM   #168
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Quote:
Originally Posted by IainK View Post
Cannot tell from the side. However it did look like the bar may have been.supported by your thighs at some point.

Because you let you back round then stiff leg your making it very hard for you at the top.

Big effort though!
Thanks Iain, I think it was supported for a second alright – gotta work on that stiff legging - its not intentional!

Quote:
Originally Posted by JTurner View Post
Nice work on the deads.
Any progress whilst dieting is a win. I lose 0.5kg and my lifts go to shit, hence why there's now a 12kg gap between us ha.
Well as evidenced by my squats of late , mine too have gone in the shitter since dropping down from a bw of 106kg

Quote:
Originally Posted by KD5NFW View Post
Strong comeback session Alan! Tough to tell on the DL vid at that angle but you got the weight up so yeehaa
Thanks KD , lets hope I can repeat that on meet day with 3 lights!

Quote:
Originally Posted by Squatter View Post
I really liked the speed of the pull off the floor Allan. I think a judge might have had an issue with the lockout, but I felt you pulled it with alot of authority. I also know for a fact that you have more in you as you lost some leverage with the hips raising first. You have a legit shot at 5PPS at your meet.
Jim, really appreciate your help here , I had hoped to have a shot at 5PPs on meet day alright , ill make on a call on the day based on how the second lift goes.
If I can get my hip angle improved and sort out the technique I might have a slim chance.


Quote:
Originally Posted by ravimolasaria View Post
Strong working all around Alan ... a PR will always remain a PR no matter what ... but I think super Jim is right about your hip position ... keep smashing the wts. buddy ...
thanks Ravi ,
Quote:
Originally Posted by ravimolasaria View Post
got a stiff neck after watching the vid ...
as long as that’s all you got!!!


Hahaha!!
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Old 03-05-2013, 11:23 AM   #169
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Great work period, but adding in the weight loss you're doing awesome.

Wince is right! You better hope Fazc doesn't capture a screenshot and get out his red pen! haha. You're strong as hell, no question, but you would be even stronger with better form.

I think you're stiff legging it for the same reason I used to, your chest is too parallel to the ground at the start so even if you start with hips low, they just shoot right up anyway. Upper back rounding is fine, but you're rounding your low back too in my opinion. You have no arch or even very much straight anywhere along your back.

For me to fix that, I sort of think like a gorilla when I set up. While standing, I arch back and stick my butt back, chest up, but consciously let arms hang shoulders forward. Then sit down to the bar and reproduce that same feeling in my back, butt back, back arched or at least straight, but chest up and arms hanging. I picture myself stooping like a gorilla. I mean, hey, it seems to work for them, eh?

I'm no deadlift expert, but that worked for me. Hope it helps!

Awesome stuff overall Markie!
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Old 03-05-2013, 01:56 PM   #170
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A deadlift PR is always likely to be a grinder. Just get the volume in buddy and get ready for a brand new PR (among 2 others at the meet!
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