Making the Superman
- 09-13-2013, 09:29 PM
- 09-13-2013, 10:01 PM
- 09-13-2013, 10:22 PM
Deads won't open!!!
09-13-2013, 11:21 PM
09-14-2013, 09:45 AM
09-14-2013, 10:12 AM
2 cents...Originally Posted by supermanjow View Post
Beautiful deads man! Just watching this would have saved me some time researching technique again today.
I may be pulling more, but I'm technically challenged and need to work on my form again. Old habits die hard.
531 - Week 3 - Day 3 - Deads - 465x6 - YouTube
Pretty strong pulls there IMO, form does not look bad to me really. As you hit near the knees, you just seem to smooth into the ******* by straightening up, (which may not be a bad thing) but maybe, you could try driving the hips forward more before the knees, or for lack of a better word (a bit more aggressive!?) May help with heavier loads and a bit more pop at top.
09-15-2013, 12:22 AM
09-15-2013, 07:52 AM
You're going to absolutely explode those weights once you get your groove again dude. Lookin huge yourself as well man
09-15-2013, 08:16 PM
09-19-2013, 12:16 PM
Ok, last Friday I tweaked my back on the last rep. I was pretty hurt up all weekend long but I still did my tree chopping on Saturday. On Sunday, my father-in-law was kind enough to get me a 45 minute massage while our girls shopped at the mall. It really seemed to help, because Monday morning I woke up with it feeling pretty good. Still had to support myself getting out of bed Monday and Tuesday, but yesterday I was able to do my usual get out of bed sit-up. So, this morning I decided to hit my lifts at my deload percentages (40%, 50%, 60%). I also practiced my new form on dead. Boy did it make a WORLD of difference. Not only was I able to do deads without any pain, but I was able to do them with ease and speed while my lower back still isn't 100%. I'd say my backs around 80-90%. So just a few more days of healing. Hopefully I'll be back at it on Monday.
09-19-2013, 12:19 PM
Good call on backing off the percentages man. Why did you change with your form?
09-19-2013, 12:33 PM
Slightly higher hip position, beginning the movement with a knee thrust, and RDL'ing them dropping the weight on the way down. Crazy thing is my leg and back are straightening at the same pace now. I've got to remember to arch my back right before initiating the rep as well. I caught myself not doing that a couple times.
09-19-2013, 12:42 PM
That's exactly what Tony G told me yesterday. Even about the RDL. RDL it back down to your knees, THEN let your knees break over the bar to drop it.
Lookin forward to seein your improvements
09-19-2013, 01:12 PM
09-23-2013, 01:30 PM
Finally back at it full bore again today. I'm glad I took a deload/rest week last week though. Not only is my back at 100% again, but my chest strain is gone too.
I've been researching mobility and form a lot over the last week. I started doing some band work between sets today in the form of two types of band pull aparts. The first one mimics my bench form and involves scapular contractions. The second one is the classic pull apart with arms fully extended.
If you couldn't tell today was bench and row day. Max weights went up 5 (upper body) & 10 lbs (lower body) starting this week. This was week 1 so rep range is at 5. Another thing I've started doing is Jim Wendler's 10% warm-ups. Basically, start at a lesser weight and work up to your heavy sets by 10% increments. It creates a few more warm-up sets than I usually do, but my joints and ligaments are MUCH happier when I start getting into the thick of it. Here's what I did today:
135x10, 165x3, 195x3, 225x5, 265x5, 300x10 (almost got 11), 155x18
135x10, 165x3, 195x3, 225x5, 265x5, 300x11
As I mentioned above, I've been researching form and mobility videos on YouTube. Well, one I've been watching over this weekend was Dave Tate's series "So You Think You Can Squat." I've noticed a few things that I've been doing wrong that will certainly help tomorrow when I hit squats. Like the guy in the vid, I'm pretty quad dominant. I'll really be practicing on my lighter sets and hopefully I'll have some good motor memory built in when I go for the big one. Here's the link to the video series: http://youtu.be/Wu5jL-6Z_Js
I'll be taking video tomorrow to see how things go.
09-23-2013, 01:40 PM
Bigass lifting as usual man. I'll send ya some PDFs later of some mobility stuff. Also check out Donnie Thompson on YouTube. He's a big SHW, but mobile as hell and has some good tips. As well as Eric Cressy
09-23-2013, 01:42 PM
09-23-2013, 01:51 PM
09-23-2013, 01:54 PM
lol he's pretty good huh
09-23-2013, 02:27 PM
09-24-2013, 01:15 AM
I was practicing the setup tips from SO YOU THINK YOU CAN SQUAT tonight with just my body weight and I was able to sink another 2-3" without even trying. This could get interesting.
09-24-2013, 11:31 AM
Well, no vid today. Dude that opens the fun was running late this morning. He's usually there at 445 and today he was there at 455. I really need those extra ten minutes on squat day. Regardless, I've got work to do. For now, I'm backing off on all poundages until my nervous system catches up. I'm planning on using 531 still, but I'm thinking of either dropping to 75-80% of my previous 1RM or just doing multiple sets with the first weight of the day and then singles with the higher weights. Either way, I'm planning on doing a back off set to failure. From what I experienced this morning, I've got three glaring weaknesses: upper back strength, keeping my lower back set, and hamstring strength.
For upper back, it's a lack of strength endurance combined with looking down at my feet which then gets my back rounding. Now it's not as exaggerated as the guy in the vid, but it's still a problem. I've gotta break myself of that. I'm also gonna start doing the seated good mornings they showed on the vid. I don't have a safety squat bar, but I think I manage at least initially with a straight bar.
I kept catching myself get lazy with my lower back set. It had nothing to do with strength. When I really focused on it I could keep it set and really get good depth without even trying. I even had one rep where I almost fell backwards. What I'm planning to do to address this is practice, but also I'm going to be doing box squats from now on. That should force me to do that because you can't sit back with the weight without setting your lower back and initiating the movement with your butt. I'll tell you one thing, my butt was feeling tired after today because I was using it my than usual.
I've neglected my hams for a while now. No more. I'm going to be doing glute ham raises twice a week: once with squats and again with deads.
I also discovered today that my back isn't 100%. I also discovered that my squats may have been a bigger contributor than my deads. Every time I let my lower back tuck instead of keeping it set, it would hurt. Every rep where it stayed set, no pain at all. I think my deads a couple weeks ago were the last straw, but I think that my squats have been the main impetus.
Hopefully these mitigative measures keep things moving forward and help me correct my issues. It's not the first time I've done this. Years ago I was a half squatter. And now I'm going to correct about 8 years worth of bad habits. It should be a lot better and as the next few months go by and I start shoring up my weaknesses, the weights will climb once again. Anyways, here's what I did today:
Squats - 135x10, 175x3, 215x3, 255x3, 290x5, 335x5, 380x1
Glute Ham Raises (lat pulldown) - BWx3xF + push up assisted reps to failure
09-24-2013, 11:36 AM
I'm so glad that you're able to recognize what needs to be changed. That's hard for myself, and others, to be able to do. You've got nowhere to go but up from here on out dude.
10-01-2013, 01:13 AM
Making the Superman
This cycle ended up being a bit of a dud. My back still isn't completely healed, I got laid out by a bout of bronchitis, and I'm having problems at work which are causing me to have to drive from Longmont to Golden everyday for the next couple of weeks. This means my lifting is jacked. Once I get over the bronchitis though, I've devised a plan to have me in and out in 15 minutes. I'm going to do an off shoot of GVT.
My plan is to start at 50% of my 1RM and do 9 sets of 5 reps with only 30s rest or as a superset with another exercise and 30s of rest. Then, on the tenth set, I'm going to failure. The next week I add 5 lbs to the upper body exercises and 10lbs to the lower body. Hopefully, this will keep me progressing while giving my joints a break. It will also give me the much needed chance to work on my form.
My new split will be:
Monday: Squats SS Glute Ham Raises
Tuesday: Overhead Press SS Bench
Wednesday: Deads SS Neutral Grip Pullups
Thursday: MEDLEY - Standing Calf Raises, Lying Barbell Extensions, Barbell Curls, Standing Cable Crunches
10-15-2013, 08:56 AM
Finally back at. 3 weeks off for bronchitis has been rough. I used the time to cut back on my diet a little though and lost some weight. Hopefully not too much muscle. But I'm back into my 34" waist jeans. To start getting myself back on track, I'm doing a medley with 50% of my previous 1RM's. So here's how today went:
Started at 4:50am -
5 sets of 5 reps
Standing overhead press - 110
Bench - 200
Overhand bent over rows - 200
Underhand Pullups - BW
Last sets at 5:15am
TO FAILURE (or close to it)
SOHP - 110x11
Bench - 200x12
UHBOR - 200x12
UHPU - BWx8
10-15-2013, 01:21 PM
Welcome back man. You and those quick training sessions baffle me. I kinda imagine you just going crazy in a corner someplace then running out the gym.
10-15-2013, 01:49 PM
10-16-2013, 08:42 PM
Had a little more time today. I had to run to Grand Junction for a couple meetings this morning. So at 4am I rolled out of bed, threw on my clothes, and headed out the door for the 4 1/2 hr drive. But this also meant an afternoon workout before heading home. Today I superset squats with deads and a short rest. I opted for more sub failure sets instead of a finish set to failure. It didn't matter much anyways in the end. I was pretty spent after that last set of deads. I'm really practicing my form, and I'm practicing my hook-grip on deads. It hurts like a mofo the first few sets, but when nervous system started compensating it wasn't so bad. After today's workout I've discovered that I'm very lazy at keeping my lower back set and my glutes tight during squats. I think that's why hurt my back and have such a bad butt tuck at the bottom. When I kept tight not only did sitting back feel more natural I felt stronger out of the hole with no back pain. I also played with keeping my arms tucked in closer. It will take some getting used to, but it definitely provided extra stability to my upper back and my tris were even more involved. That bodes very well for them as weights go up (not bad for bench either). Deads felt very natural and my cadence is much improved. Now, the workout:
Squats & deads (7 supersets of 5 reps per set with a drink and short breather)
135, 225, 250/275, 250/275, 250/275, 250/275, 250/275
Glute Ham raises (lat pulldown bench, BW neg with push-up assisted pos)
5, 5, 4, 3
5, 5, 5, 5
10-16-2013, 09:34 PM
Sounds like things are back on track.
10-16-2013, 10:14 PM
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