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Old 12-31-2012, 09:08 AM   #6201
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New Years Eve deadlift suit trial

CGBP
Thumb from smooth grip
Warm-ups to 100kgs raw then add slingshot
All reps paused on chest
120kgs x 1
130kgs x 1
140kgs x 1
155kgs x 1
160kgs x 1
165kgs x 1 assisted. Spotter got a bit antsy and grabbed the bar at the transition where it slowed down. Confident I could have got it but considering my touch and go PB with a wider grip is only 172.5kgs, I am pleased with a legit 160kgs pause.
Back-off sets
140kgs x 5
Remove slingshot
100kgs x 10 with loooong pause on last rep

14" Box Squats
Warm-ups to
135kgs for 6 sets of 3 with 60seconds rest between sets.
Worked on opening knees and sitting down instead of back. Felt much better.

Sumo pulls
Warm-ups to 140kgs raw. Bar felt stupidly light.
Add suit straps down.
140kgs x 1 Wow the suit is tight
160kgs x 1 Easy to pull but hard to get into position
180kgs for 3 singles with belt and straps down, straps up for last one. Very hard to get knees out and shoulders back.
190kgs for 2 singles with straps up and looser belt, ok pulls but bar still getting away in front of me.
190kgs for 1 single with straps down. Easier to get into position but upper back is fatigued.
200kgs with straps down. Missed at knees. Couldn't get bar right into me and it got away. Need to break the suit in and more importantly I need a stronger mid-upper back.

Overall not a bad session. I am still full of cold but apart from my nose running like a tap, I feel fine. Very pleased with the benching. Everything felt fast and tekkers was solid. Squats were a new technique and felt much more natural. If I can keep working this, I think it will work very nicely in my suit. Deadlifts were ok. Going to clear it with Coach F but I am thinking of doing the following pull variations for my three sessions per week:

1 - Raw triples 6 x 3 with short rest
2 - Overload work. Probably conventional rack pulls.
3 - Equipped pulls. Working on technique and set-up in the suit.

Happy New Year everyone!
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Old 12-31-2012, 12:37 PM   #6202
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Old 12-31-2012, 04:36 PM   #6203
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Starting position and form look solid.

Destroy 2013! Smash your goals.
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Old 12-31-2012, 04:38 PM   #6204
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Originally Posted by BendtheBar View Post
Starting position and form look solid.

Destroy 2013! Smash your goals.
Thanks man. If I can get my upper back stronger, hopefully I'll be in shape for some PBs.

Happy New Year to you and yours.
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Old 12-31-2012, 05:55 PM   #6205
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Pulls looked great Al!

What's the plan for the upper back? Extra rows?

Happy New Year!
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Old 01-01-2013, 03:29 AM   #6206
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Gear ho! Super work Al,grab a lot of PRs this year!
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Old 01-01-2013, 06:53 PM   #6207
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Nice work LtL, hope you reach your goals for 2013!
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Old 01-01-2013, 07:00 PM   #6208
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In all honesty Al, that was horrendous form. I don't know if i'm even watching the same video as everyone else here.

You're not going to transition to Sumo pulling like that. You know you need to arch that back or at very least get it flat, that way you have the correct transfer of force from the bottom up to take advantage of the gear.

There's no point in lifting a weight in the gym just for the sake of lifting it, no point at all. Execute the lift in the correct manner in training. Just get it up anyway you can in competition.
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Old 01-01-2013, 07:23 PM   #6209
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I don't know if i'm even watching the same video as everyone else here.
I skipped the vid
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Old 01-01-2013, 09:11 PM   #6210
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In all honesty Al, that was horrendous form. I don't know if i'm even watching the same video as everyone else here.
.
It was really that bad Fazc? I realize it was not up to Al's and your high standards and perhaps harsh criticism is what Al best responds to. You know him better than me. I did notice his back arching on the second pull in the vid, but I didn't think it was excessive. I also did not intend to sugar coat anything, but I have to trust your judgement as you are certainly very credible when it comes to critiquing form.
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Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
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Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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