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Old 07-15-2013, 11:44 AM   #851
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Nice pulls Al, things certainly headed in the right direction there.....

As far as I see it, the cat had it coming!!!
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Old 07-15-2013, 01:31 PM   #852
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Originally Posted by markievicz View Post
Nice pulls Al, things certainly headed in the right direction there.....

As far as I see it, the cat had it coming!!!
Raw sumo and snatch pulls were ok. All others were touch and go at best. The cat loves her really. She's very understanding.

Mini gym session
Giant set of:

Lat pulldowns
Front raises
Side raises
Hammer curls
3 sets of 15 reps on each. Had to rest pause the side raises but fronts are getting stronger.
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Old 07-15-2013, 03:50 PM   #853
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More feedback from Clint Smith at Elite FTS:


Hi Al,

I think that this is definitely an improvement! Here are some more things to consider:

Pull Back even more - Your form off the floor is looking a lot better as far as pulling back and keeping your torso upright. I think that there is still room for immprovement during the top half of the rep. I noticed that the bar isnt really even touching your thighs as you pull through the top half. This means that the bar isn't close enough to your body. Are you using baby powder? If your gym allows it, put a little baby powder on your thighs to reduce friction and concentrate on pulling back so that the bar slides up your thighs. If the gym doesn't allow baby powder then you could spray a little water on your thighs. Just remember that this isn't legal at most competitions so bring baby powder to the meet.

Pull Hips through at top - You get to lockout and dont lock your hips. Once you get past the knees, think about activiting your glutes (Squeeze your butt) so that you pull your hips through hard. I think that this will be easy to correct once you focus on it. If you find that it is hard for you to do this, then add in some dimel deadlifts as an assistance movement. Check out this video and try to notice how they pull their hips through hard at the top:



Head BACK - I am not a head neutral guy. I think that your head should be back looking at the ceiling with your entire face - especially at lockout. This will allow you to pull back even more and will probably make it easier to pull your hips through. What are you looking at on the ground anyway??? LOL.

Tape your thumb - A tip I got from Brian Carroll for hook grip is to apply some athletic tape around your thumbs where you lock in the hook grip. This is allowed in competition and should really help out your grip.
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Old 07-15-2013, 05:46 PM   #854
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Sounds like some solid advice. Hope you get it dialed-in.
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Old 07-15-2013, 07:11 PM   #855
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Originally Posted by Off Road View Post
Sounds like some solid advice. Hope you get it dialed-in.
I'll second that.

I've recently started thinking hips towards shoulders. Just fuck the shit out of the bar, really. Your knees seem to be locking at a good time, so just pull back after they're locked and finish that lift. Sumos are ridiculously hard to learn, good job man.
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Old 07-15-2013, 09:23 PM   #856
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Well, combine the pro advice/critiques along with plenty of doing will eventually result into a fine deadlift Al. I never realized in a million years how technical a sumo can be. Hopefully the crew will be able to sort mine out. My knees took a beating on them for some reason. They are feeling normal now that I have stopped doing sumo pulls.
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Old 07-16-2013, 01:31 AM   #857
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Quote:
Originally Posted by LtL View Post
Sumo Deadlifts
70kgs x lots 110kgs x 3, 3
Switch to hook grip and belt on
150kgs x 1
Add suit bottoms
150kgs x 1 160kgs x 1 170kgs x 1, 1 180kgs x 1, 0, 0
150kgs x LOADS of singles. Probably around 10.

Snatch grip pulls, beltless
70kgs x 8 90kgs x 8 100kgs x 8

Barbell rows
100kgs x 10 120kgs x 10, 6
Strong pulls big Al ... Great volume on Rows too ... keep up the great work brother ...
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Old 07-16-2013, 03:58 AM   #858
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Quote:
Originally Posted by Off Road View Post
Sounds like some solid advice. Hope you get it dialed-in.
Thanks OR. I'll get there eventually.

Quote:
Originally Posted by Paradox View Post
I'll second that.

I've recently started thinking hips towards shoulders. Just fuck the shit out of the bar, really. Your knees seem to be locking at a good time, so just pull back after they're locked and finish that lift. Sumos are ridiculously hard to learn, good job man.
Thanks Dave. That's a fun cue to use

Quote:
Originally Posted by Squatter View Post
Well, combine the pro advice/critiques along with plenty of doing will eventually result into a fine deadlift Al. I never realized in a million years how technical a sumo can be. Hopefully the crew will be able to sort mine out. My knees took a beating on them for some reason. They are feeling normal now that I have stopped doing sumo pulls.
All lifts are technical it's just some people find movements naturally and some (like me) need to break things down and learn them technically.

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Strong pulls big Al ... Great volume on Rows too ... keep up the great work brother ...
Thanks Ravi.

Squats tonight and I can't wait!!!
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Old 07-16-2013, 04:48 PM   #859
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SQUATS

Bar x lots
60kgs x 10
100kgs x 3
130kgs x 3
Add belt
145kgs x 2
160kgs x 2
Add briefs
180kgs x 3 Laughably high
210kgs x 2 High
230kgs x 1 Still high
245kgs x 1 Too slow on the descent and cut it slightly high

Leg press. Narrow stance, relatively shallow reps
225kgs x 20
250kgs x 20
275kgs x 30 rest paused (10/10/5/5)

Green band abs
30, 30

Gym was hot as hell and I felt a bit beaten up. Added reps on every raw set and had no pain whatsoever. 180 was a waste of time, should have gone straight to 200. 245 was a decent attempt but was too slow and cut it high. A few weeks of raw reps and I should be ready for PBs.

Video: Squats - YouTube
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Old 07-16-2013, 11:40 PM   #860
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Nice comeback on that 245!

That looked easy. Load the bar.
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