You won USPs versa.....lucky
What do you mean by your shoulders coming out?12/28
ME Upper
Bench
315x3
315x5
2-board
335x7
This was from from my best session. For whatever reason, I was really struggling with my groove and my shoulders kept coming out as a result. My ME sessions have been a bit inconsistent and it's becoming frustrating.
By shoulders coming out, I mean losing my retraction and depression of the scapula. Right now is raw for upper and briefs on lower.What do you mean by your shoulders coming out?
you're training raw for a little while?
Do shirts help with the retraction? I know they help with tucking your elbows and by stabilizing your shoulder joint, I just wasn't sure about the prior.By shoulders coming out, I mean losing my retraction and depression of the scapula. Right now is raw for upper and briefs on lower.
They make it harder to retract the scapula. Both shirts and straps on a squat suit pull you forward and make it difficult to stay tight.Do shirts help with the retraction? I know they help with tucking your elbows and by stabilizing your shoulder joint, I just wasn't sure about the prior.
I know that Wendler has been big on OHP for a long time, but what has shifted my paradigm very recently was a line out of Lilly's Cube Method. "We focus too much on strength testing and not enough time on strength building." Essentially, focusing training more towards becoming a stronger person overall and putting just as much value on a 3RM, 5RM, etc. I shifted away from straight DE training for upper body for awhile as the numbers between raw and geared are too wide for the loads being used to really have carryover for me. This, again, comes back to becoming a stronger person and I have made what was my DE into either a RE or a SE (submaximal effort) on upper body. Same thing with lower: I've shifted from a DE to a RE with more angles of attack for my deadlifts by using 2-3 forms in each session (e.g. deficit and elevated). Another thing that I've been doing, which is in line with Cube thinking, is to vary my loads on my DL and squat sessions. For example, each day has the same focus: DL on Wednesday and squat of Friday. However, one week will be heavy DL and speed squat with the following week flipped.I wonder about things like your comment when looking at ME/DE type training is when to get serious OHPs in and weighted pull ups without taking away from the main three in the workout...Sent from my iPhone using Am.com
Solid work Rodja! That's a nice bench..1/4
Bench
315x5
added shirt
365x1 (3 board)
405x1x2 (2 board)
455x1x2 (2 board)
Flat DB Presses
85x8x2
90x8
Meadows' Rows
90x10x4
Rope Pressdowns/Facepulls
70x15/90x15
70x15/90x15
70x15/100x15
First time I've put on my shirt in about 8 weeks and the weight gain in that time (~10#) has made the shirt fit differently. It's slightly closer to my elbow and have to jack the shirt quite low on my chest. My first sets felt really tight until I moved the shirt down and initially had trouble touching 405 to a 2-board. I called it at 455 as I'm adjusting to the new groove and I'm keeping with my mantra of never reaching failure until the meet.
the last part is in line with supertrainingI know that Wendler has been big on OHP for a long time, but what has shifted my paradigm very recently was a line out of Lilly's Cube Method. "We focus too much on strength testing and not enough time on strength building." Essentially, focusing training more towards becoming a stronger person overall and putting just as much value on a 3RM, 5RM, etc. I shifted away from straight DE training for upper body for awhile as the numbers between raw and geared are too wide for the loads being used to really have carryover for me. This, again, comes back to becoming a stronger person and I have made what was my DE into either a RE or a SE (submaximal effort) on upper body. Same thing with lower: I've shifted from a DE to a RE with more angles of attack for my deadlifts by using 2-3 forms in each session (e.g. deficit and elevated). Another thing that I've been doing, which is in line with Cube thinking, is to vary my loads on my DL and squat sessions. For example, each day has the same focus: DL on Wednesday and squat of Friday. However, one week will be heavy DL and speed squat with the following week flipped.
As in the gym or the book by Siff?the last part is in line with supertraining
The gym, sorry.As in the gym or the book by Siff?
Gotcha. The gym is actually named after the book. Bell met Siff and got an autographed copy before he passed.The gym, sorry.
For sumo, it's just a deeper squat to the bar. For conventional, you have to flex the knees more.Is there any major difference in deficits as far as form goes?
I am gonna do them next week and a PL at my gym was doing them today so I realize I actually can do them. I always lock out if I can get the weight to my knees so I figure it would be good to try to strengthen the bottom of the lift.
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i love sumos. less pressure on my lower backFor sumo, it's just a deeper squat to the bar. For conventional, you have to flex the knees more.
I would be doing conventional until I feel I have decent form with sumo. Thanks brotha.For sumo, it's just a deeper squat to the bar. For conventional, you have to flex the knees more.
Still a decent amount away from my PR (225x8). I use a false grip on these as it helps to take stress off the shoulders and help focus more on the triceps.That's an insane JM press.
Solid news. How close of a grip do you use for CG incline?1/21
Incline CG
185x6
205x5x2
205x6
DB Rows
145x18
Tate Press/Side Laterals
45x10/35x15
45x10/35x15
45x10/35x15
BB Curls/Pressdowns
85x10/100x10
85x10/100x10
85x10/100x10
YW
15x6x4
Adding in some rep work for a little extra hypertrophy in my triceps and to augment my new shirt groove. My body is holding up nicely and I'm holding steady at 220 right now.
I do that mainly in my suit to get the feel of pushing back on my hips and to flex my lats. I'm less than 10lbs heavier than in that vid, but the gear makes me look thicker than I am. When geared, my belt needs to be two notches larger compared to raw.Just ripping it, man. It might just be me, but you look much bigger than you did in your 565x1 video. And I have to ask, did you start the Brandon Lilly pre-deadlift hand routine because of him? I know I did. I figured with his speed off of the floor, he was casting a levitation spell.
What looks like hyperextension is actually me retracting my scapula. If my upper back wasn't tight, you would've seen slight rounding and leaning forward after the initial pull.Doesn't look too bad my friend. Also, looking thick.
Do you think your upperback is not tight enough and thus you are over extending it at the top? or do you always deadlift like this?
don't worry bro, we all know the camera adds 10lbsI do that mainly in my suit to get the feel of pushing back on my hips and to flex my lats. I'm less than 10lbs heavier than in that vid, but the gear makes me look thicker than I am. When geared, my belt needs to be two notches larger compared to raw.
I had to buy a new belt once I went to gear. I wanted to get a lever this time and like the simplicity and ease it provides. I find it a little easier to set the belt higher on the torso as well.Ahh, okay. It makes more sense to do that with a purpose in mind.
I know what you're saying with the suit. I have a lever belt, and even with my blast shirt, a very loose setting shirtless becomes almost impossible to close in it.
Definitely love my lever. Much easier to get to preferred tightness, and I can just wear it with the lever open between sets. I'm still breaking it in. I didn't realize how stiff 13mm would be. I don't think 13mm was necessary at this moment, but I plan on growing into it.I had to buy a new belt once I went to gear. I wanted to get a lever this time and like the simplicity and ease it provides. I find it a little easier to set the belt higher on the torso as well.
I wish I would've gotten a lever belt initially, but I was too much of a neophyte at the time to know the pros and cons of each.Definitely love my lever. Much easier to get to preferred tightness, and I can just wear it with the lever open between sets. I'm still breaking it in. I didn't realize how stiff 13mm would be. I don't think 13mm was necessary at this moment, but I plan on growing into it.