BruteForce: Power Overwhelming

[bruteforce]

Originally Posted by Kuytrider

Well you had to find out if you can do 500. It isn't that far away for sure. Nice work all round.

Thanks Kuyt! 500 will happen very soon

Originally Posted by big_swede

That is one great session brute. Leg DOMS ahead!

Thanks Swede!


A couple videos of 325.

July 9, 2012 3:48 PM - YouTube

July 9, 2012 3:48 PM - YouTube

July 9, 2012 3:49 PM - YouTube

July 9, 2012 3:49 PM - YouTube

[BendtheBar]

Depth is very low. With how far you end up getting forward I would try to pull it up some. Also, watch your elbows and keep them locked. You need every bit of back tightness you can get to stay as upright as possible.

From the front things look solid. Good positioning.

I would just not try to go as deep, keep those elbows tight. Both of those things should protect your lower back more as you get stronger and stronger.

[IronWill]

Wow! Diving deep there Brute!

[bruteforce]

Originally Posted by BendtheBar

Depth is very low. With how far you end up getting forward I would try to pull it up some. Also, watch your elbows and keep them locked. You need every bit of back tightness you can get to stay as upright as possible.

From the front things look solid. Good positioning.

I would just not try to go as deep, keep those elbows tight. Both of those things should protect your lower back more as you get stronger and stronger.

Thanks BtB. I appreciate the help as always

Originally Posted by IronWill

Wow! Diving deep there Brute!

Thanks IW!

Weird session today. Worked with a friend of mine on form, but got interrupted during the session. During the first go, I did

Squats @ 135
Bench, 3 triples @ 185
DB Row 5 x 105
Deadlifts 5 x 135
BB row 5 x 135
BTNP 5 x 45

Next round, this afternoon was rushed. 25 minutes total.

Bench
185 x 6 triples - 10 breathes between sets

DB Row
85 x 20
85 x 20

BTNP - everything was fried by this point
135 x 10
135 x 4
135 x 2 -> repeat weight next week. I can get it if things aren't so crazy

DB Curl
40 x 10
40 x 7
40 x 5 -> progress

[BendtheBar]

Bench
185 x 6 triples - 10 breathes between sets

Rest pause to boot. Love it. You'll be sore tomorrow.

[MikeM]

That is awesome deadlifting and squatting, Brute! Just the poster child for pushing progression the right way. Well done.

I'm not an expert, but to piggy back on what BtB is saying, when you set up for squats, force your elbows forward and down and feel your upper back scrunch together and how that raises your chest up. Then push your ass back first as your descend, but holding your arch, chest up.

If you watch your side view, you squat powerfully, but at the bottom and you are at the bottom, you push your ass back then to get even lower and you do go even further to rock bottom which is awesome, but that motion pitches you forward and forces your silly lower back strength (i.e. 475+ deadlifting) to pull you upright. What BtB is saying is that you did not need to go any lower once you hit below parallel, esp. if it compromises your form.

Try it chest up and ass back to start, that will naturally lower you into the "bottom" position you need as your body flexibility will not let you go any further than that. No need to force it further as that will often compromise your body position. And if you keep your elbows pointed down and kind of forcing them forward, it helps keep your upper back tighter. That's my weakness btw, so if you figure out how to do that, help me out, although I suspect it's just practice with heavier and heavier weights.

Just my .02! Just throwing stuff out there that might help, if not ignore it obviously.

Awesome stuff, Brute.

[bruteforce]

Thanks BtB, lots of fun on the rest pause.

Good thoughts Mike, certainly worth thinking about.

Brutal session today. Didn't get nearly as much done as I would have liked, but solid work was done. Ran out of time honestly, after the deadlift singles, everything was a haze. Wasn't feeling it when I got into the gym, but as always, the disgusted looks from the cardio crew and the bros got the rage going. Its a mix of "who is that fat guy making noise" and "how on earth can he do that, I'm ripped and he's fat". I can do it because I'm not a p*ssy. Next question ladies.

All singles for deadlifts were PRs. 475 is the most I've locked out until today.

Deadlift
135 x 8
225 x 5
315 x 3
405 x 1
445 x 1 -> this was a mistake, I think it took more out of me than I planned
480 x 1
480 x 1
480 x 1 -> last strapless. Chalk was nice, but I didn't want to have to worry about grip as I was fading.
480 x 1 -> slow
480 x 1 -> eternal grinder. A little pissed off that I hitched it a lot at the top, but I'll take it. No good for PL, but for SM its good enough

RDL
135 x 5
225 x 5
315 x 3
365 x 5 -> PR

Squat
95 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 1 -> inner thigh felt like it pulled. Wrapped it up for the day. No major damage, but time was short and I didnt want to risk injury

[BendtheBar]

Wasn't feeling it when I got into the gym, but as always, the disgusted looks from the cardio crew and the bros got the rage going.

480 x 1
480 x 1
480 x 1 -> last strapless. Chalk was nice, but I didn't want to have to worry about grip as I was fading.
480 x 1 -> slow
480 x 1 -> eternal grinder. A little pissed off that I hitched it a lot at the top, but I'll take it. No good for PL, but for SM its good enough

With how much you've been riding them close to 100% I think it's great you're still adding strength each week. Just protect that lower back and it's all good.

365 x 5 -> PR

Nice. How's your form feeling?

[bruteforce]

Vids

405 -> easy mode

July 12, 2012 1:50 PM - YouTube

July 12, 2012 1:50 PM - YouTube

480 -> not so easy

July 12, 2012 1:51 PM - YouTube

July 12, 2012 1:51 PM - YouTube

480 5th single -> hitching galore

July 12, 2012 1:52 PM - YouTube

July 12, 2012 1:52 PM - YouTube

[Rich Knapp]