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Old 07-19-2011, 10:29 PM   #31
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Man, then I should look into it.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 07-20-2011, 07:58 PM   #32
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DEADLIFT DAY!!!

No seriously though, I was that pumped walking into AND out of the gym today.

Good mornings
95x6
100x5
105x4
110x3
115x3

DEADLIFT!!!
135x6
185x6
315x3
335x3
365x3 PR

385x1
405x1 PR (recent timeline, since I started again)


Barbell Shrugs
225x8
235x8
245x8
255x5
315x3

Barbell Calf Raises
(Lesson learned, this should always precede shrugs)
275x5
275x5
275x5
275x5

Incline situp
BWx12
BWx15
BWx20


Had a heaping scoop of glutamine with my PWO protein shake, and some leftover steak. Dinner was two hours later.

Had some tightness and pain, not exactly a cramp, more charlie horse, in both ass cheeks on my first workset of deads. It went away during the next set and made another appearance on the car ride home as PARALYZING FIERY ASS CRAMPS that had both of my legs extended while I grit my teeth. Those passed fairly quickly. Left with some really early onset tightness in teh lower back. I think I need to reassess my form on deadlift, hence the videos. Be cruel, I'd rather have feelings hurt now than posterior chain ruined later.
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Old 07-20-2011, 08:07 PM   #33
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The two things I see that need work on your deadlift are:

1) Lose the squishy running shoes -- wait, you already did that.

2) Your butt is flying up before the bar moves. Focus on chest and head up, butt down before you pull -- don't worry about pulling the bar to you for now. Just start with the bar on your shins and think "chest and head up, butt down". If you can keep your butt in position at the beginning, you're good for another 20-30lbs or so.
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Old 07-20-2011, 08:13 PM   #34
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need to work on flexing the bar before you start. The bar should be loaded before the pull starts, thats why the butt rises. When you pull the bar in, you should already be pulling the shoulders back. This way the sleeve of the bar is pushed against the top of the weight.
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Old 07-20-2011, 08:15 PM   #35
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Good spot aurik. I watched that vid probably 20 times and didn't catch that. I'll throw in a couple form sets on dynamic day to practice that. It explains why I'm straining the erectors so much.
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Old 07-20-2011, 08:18 PM   #36
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Thanks to you to Jb, seen you lift in your bids, you're a monster. I'll write these down to take into the gym with me.
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Old 07-24-2011, 11:39 PM   #37
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Why, oh why, can I not seem to get my dynamic days in. Every week I've been volunteered for something, or something comes up last minute. I think this coming week, I'm not even going to say anything, or reply to questions as I do it, I'm just going to get in the car, and drive to the gym. I'll pretend I don't know ANYONE outside the weight room until I'm done. Maybe that's what is needed.
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Old 07-25-2011, 11:36 AM   #38
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Quote:
Originally Posted by sleepingdog View Post
Good spot aurik. I watched that vid probably 20 times and didn't catch that. I'll throw in a couple form sets on dynamic day to practice that. It explains why I'm straining the erectors so much.
Focus on lowering the hips to a point where you feel good leverage. Then, instead of trying to pull the bar off the ground, try to stand up. Lead with the head.

If you look close, on every rep your head sinks as you start to pull. This is causing your hips to come up.

Get your hips in a good leverage spot and stand up, leading with the head. This will help cure some of your RDL-ing. The head is essential to proper squat and deadlift form.
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Old 07-25-2011, 03:23 PM   #39
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ME bench day...

185x6 Warm-up
225x5 Warmer still!
250x3
260x3
270x3
280x1
285x1
295x1 Current Best!

OHP
135x5
140x5
140x5
140x5
140x5

EZ-curl Skull crushers
75x8
95x6
95x6
100x4
115x3

BW pullups
5x5

Dips (dumbell gripped between feet)
BW+15x10
BW+25x10
BW+35x8
BW+45x8
BWx19

Today's motivation B-
Somehow still pulled off a good workout. Muscles are spent, maxes were bested, weights were smashed.

INCOMING RANT!
I learned a valuable lesson today. I don't consider myself old, or even "older". I'm probably still part of the generation that I see at my college gym. There is a serious disconnect though, and I can't think of any reason more likely than age and when we were raised. I'm talking about reciprocity. It's a fairly simple concept, nothing complex about it. If you are willing to ask someone to spot you while you make several FAILED attempts to lift heavy with bad form, the least you could do is return the favor. Especially DO NOT say you're too busy while you and your buddy lean again the squat rack yacking, staring at chicks and flexing in the mirror. This makes me want to throw plates at you.
The end.
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Old 07-25-2011, 03:28 PM   #40
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Quote:
Originally Posted by BendtheBar View Post
Focus on lowering the hips to a point where you feel good leverage. Then, instead of trying to pull the bar off the ground, try to stand up. Lead with the head.

If you look close, on every rep your head sinks as you start to pull. This is causing your hips to come up.

Get your hips in a good leverage spot and stand up, leading with the head. This will help cure some of your RDL-ing. The head is essential to proper squat and deadlift form.
This ^

Reminder that I'm still a rookie. I didn't realize this was an issue.

Just found out that SLDL does not mean single leg dead lift as well. I know that makes me sound a little stupid, but I'm still learning. Until I found that out, I thought there were some crazy strong freaks doing one legged deads out there.
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