Training for APF-AAPF Orlando Barbell Southern States: 10/27/12

[Duff]

Great work man, I see big big numbers in your future, you are working hard, good to see. I like the grappling hook set up you use for the chains, is it a grappling hook?

[dundee]

Originally Posted by Duff

Great work man, I see big big numbers in your future, you are working hard, good to see. I like the grappling hook set up you use for the chains, is it a grappling hook?

Thanks man!

Haha... Looks like grappling hook huh? They are custom made by my friend at work who loves to weld. I described how I wanted it built and provided material and he made them for me. They work pretty well!

[Duff]

Originally Posted by dundee

Thanks man!

Haha... Looks like grappling hook huh? They are custom made by my friend at work who loves to weld. I described how I wanted it built and provided material and he made them for me. They work pretty well!

That is a great idea, I'm always fumbling with carabiners with my fat little fingers to change the amount of chains. I might have to get something like your setup.

[Jen]

Very strong lifting -- subbed!

[BendtheBar]

Real impressed with your bench work Dundee.

Haha... Looks like grappling hook huh? They are custom made by my friend at work who loves to weld. I described how I wanted it built and provided material and he made them for me. They work pretty well!

I thought they were grappling hooks too.

[dundee]

Originally Posted by Duff

That is a great idea, I'm always fumbling with carabiners with my fat little fingers to change the amount of chains. I might have to get something like your setup.

Yeah it makes very easy to add/remove chain. EliteFTS/Spud sells something similar. That's were I got the idea from. You could also just buy some grappling hooks

Originally Posted by Jen

Very strong lifting -- subbed!

Thanks Jen! I'm gonna check out your log!

Originally Posted by BendtheBar

Real impressed with your bench work Dundee.

Thanks BtB, I'm looking forward to that first paused & clean 400 press!

[dundee]

07.19.12 Thursday - Max Effort Deadlift / Box Squats

Treadmill 5 min warm up

Weighted Pullups (Ultra-wide grip)
BW x5
BW+25 x8
BW+25 x7

Deadlifts
Warm up - 135x3, 225x3, 315x3, 405x2, 495x1
545 x 3
565 x 3 Took 15 seconds to re-setup before the last rep. Guess I was tired today.


I filmed the deadlifts from the side to critique my technique. What do you guys think?

Parallel box squats
Warm up- 145x5, 235x5, 325x5
375x6
385x5

GHRs
BW x 8 x 3

Rows
Didn't get to rows today. I'll do them on my upper accessory day.

[BendtheBar]

I notice your hips tend to come up as you initiate each pull, and it leads to some lower back rounding. I see your hips driving but your head staying down. You're basically pulling with less than optimal leverages, and still making the weight look easy.

You're a strong ass deadlifter. My only advice is to really focus on standing up rather than pulling. Get that head/torso driving up.

Also, I tend to see the hips flying up on guys that roll the bar. Not everyone, but many. There is this tendency to roll and pull instead of roll and stand up.

Next time you deadlift maybe take a video of yourself with and without rolling so you can take a look and see if it's contributing somehow to the hips coming up for you.

[J_Byrd]

very strong pulls!

[Duff]

Huge pulls, great work. Do you watch Mark Bell's power project on youtube? He has had some recent clips on deads with some interesting ideas. I always say if it ain't broke don't fix it.