Making the Superman
- 09-06-2013, 03:35 PM
Nice liftin bud
- 09-06-2013, 04:36 PM
09-06-2013, 08:13 PM
I'm mixing up my split a bit after talking with a few guys about it (mainly Randoja). Here's what it looks like:
Bench, Rows, Bis
Overhead Press, Dips, Calves
Deads, Pullups, Lunges
09-10-2013, 11:03 AM
09-10-2013, 11:43 AM
09-10-2013, 11:55 AM
09-10-2013, 12:17 PM
Bigcountry's Getting a little smaller: Epi/Stano Log
09-10-2013, 01:25 PM
09-10-2013, 01:36 PM
Much better dude. You sat back nicely and looks like your upper back remained strong the whole time. Minor butt dip but no biggie
09-10-2013, 03:43 PM
09-13-2013, 08:29 PM
09-13-2013, 09:01 PM
09-13-2013, 09:22 PM
Deads won't open!!!
09-13-2013, 10:21 PM
09-14-2013, 08:45 AM
09-14-2013, 09:12 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 lockout 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.
09-14-2013, 11:22 PM
09-15-2013, 06:52 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, 07:16 PM
09-19-2013, 11:16 AM
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, 11:19 AM
Good call on backing off the percentages man. Why did you change with your form?
09-19-2013, 11:33 AM
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, 11:42 AM
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, 12:12 PM
09-23-2013, 12:30 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.
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