A Squatter's Rites

Resolve said:
Gracias.

Hip-drive and "pulling back" seem to be the problems for my DL right now. Got any ideas on improving those aspects?

This morning I kept things really light, since I'm deloading anyway, and just tried to find my groove again with deads, but it's remaining elusive. 315 for a bunch of singles and doubles.

Cool thing is that I used an overhand, false grip for all of it and had no trouble holding on.
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If by “pulling back,” you mean that when you DL, your upper back slouches forward too much, while your lower back is tight, has to do with your middle or acromio traps/shoulder girdle muscles not being able to being able to overcome the weight your pulling in order to maintain posture. That issue is best corrected with heavy bent over barbell rows or any kind of retraction specific exercise. Anything that stimulates the retraction of the thoracic muscles.

Hip Drive in the DL is a strength issue that comes with what you’re already doing, deads, squats. Off the ground cleans hitting only heavy singles would have some transfer, but velocity only transfers so much into strength, there’s actually more transfer vice versa, in comparison. You could try hip thrusters.

 
I was thinking the exact same thing for the hip thrusts, I will definitely give them a try :fingersx::thanks:

As for pulling back, I guess I mean that I'm having trouble staying on my heels.

VolcomX311 said:
If by “pulling back,” you mean that when you DL, your upper back slouches forward too much, while your lower back is tight, has to do with your middle or acromio traps/shoulder girdle muscles not being able to being able to overcome the weight your pulling in order to maintain posture. That issue is best corrected with heavy bent over barbell rows or any kind of retraction specific exercise. Anything that stimulates the retraction of the thoracic muscles.

Hip Drive in the DL is a strength issue that comes with what you’re already doing, deads, squats. Off the ground cleans hitting only heavy singles would have some transfer, but velocity only transfers so much into strength, there’s actually more transfer vice versa, in comparison. You could try hip thrusters.
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The length of your femur will make it easier or harder to sit on your heels, the longer, the harder. It's not a given, but its symptomatic of long femur possessing peoples. Two things I would do. I'd start the lift with your butt lower to the ground. Take a snatch grip on the bar (or wide grip), position yourself to where your heels are flat on the ground in the snatch grip, then re-adjust to your DL grip and that should be step one; a very low sitting starting position. Number two, rather then pulling upward, where as you come off the ground with heavy weight, being that you're long, the lever system at work with the length of your body will have more resistance pulling frontward, and pull you onto your heels; instead, pull very intentionally, diagonally back, with the weight right along your shins & thighs.

Being that you’re certainly a veteran to the lift, you may or may not inherently do that. If you already pull diagonally back, rather then up, then hopefully the lowered starting position will help. Another thing that causes heels to come off the ground, is when the legs are coming up faster then your hips are going into extension. When the straightening of the knee is ahead of the erection of the hips, which becomes more detrimental to long femur folks, the weight shifts heavily in front of the center of gravity.

1. Start lower
2. Keep weight close as possible, rubbing skin if need be.
3. Pull diagonally back.
4. Be cognizant of the timing of your knee extension, relative to your hip extension.

I may put my money on #4, because even veteran lifters can have a tendency to do that. Especially when fatigued and when the weight is particularly heavy, because the legs can handle more weight then the back as a whole, so the legs have a tendency to be ahead of the hips when going especially heavy.
 
Thanks Sam, I think you've hit on a few things. I try to make sure my knees and hips are extending simultaneously - my cue is "accerelate knees and shoulders at the same rate," but I'm sure I have room for improvement.

The "pull diagonally back" is exactly what I'm talking about - I just haven't been able to do it recently and I think you may have pointed out why:

I've been using a narrower grip the last few months to shorten the distance the bar has to travel, so I'm starting my pulls higher. I'm pretty sure that's the issue.

Snatch-grip Deads, maybe from a deficit, here I come!
 
Resolve said:
Thanks Sam, I think you've hit on a few things. I try to make sure my knees and hips are extending simultaneously - my cue is "accerelate knees and shoulders at the same rate," but I'm sure I have room for improvement.

The "pull diagonally back" is exactly what I'm talking about - I just haven't been able to do it recently and I think you may have pointed out why:

I've been using a narrower grip the last few months to shorten the distance the bar has to travel, so I'm starting my pulls higher. I'm pretty sure that's the issue.

Snatch-grip Deads, maybe from a deficit, here I come!
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Just for clarification, I just want you to try the lift as low as a snatch grip deads position, but not in a snatch grip once you do the pull. Regular grip deads, seated in a snatch grip depth.

It would be from a bit of a deficit, so you may have to point your toes outward slightly to get into the position on flat heels (in a grip that wide). If that doesn't make sense now, it will when you hit that position. Also, a person of your extremities, the snatch grip out to be the true, full length of the bar :biggthumpup:

Good luck!
 
Resolve said:
Gracias.

Hip-drive and "pulling back" seem to be the problems for my DL right now. Got any ideas on improving those aspects?
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VolcomX311 said:
Hip Drive in the DL is a strength issue that comes with what you’re already doing, deads, squats. Off the ground cleans hitting only heavy singles would have some transfer, but velocity only transfers so much into strength, there’s actually more transfer vice versa, in comparison. You could try hip thrusters.
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Resolve said:
I was thinking the exact same thing for the hip thrusts, I will definitely give them a try :fingersx::thanks:

As for pulling back, I guess I mean that I'm having trouble staying on my heels.
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Resolve, I'm not nearly as knowledgeble about these things as Sam, but I have a suggestion for the pulling back issue. Heavy Good Mornings. I love 'em. This really helps me with the last 1/2 of the deadlift and especially lockout. If I can get that bar a foot off the ground, nothing is gonna stop me from completing the lift.

Hip Drive is already a strong point for me, but I've just got to try out those Hip Thrusters that Sam posted. I should be pretty good at those, considering it resembles being on the bottom with a heavy chick on top of you!!! :toofunny:
 
If this is true, they lost a good man.


PP's loss is someone else's gain.
 
Yup, I'm a free man. A free man who just used up the almost $600 or rep credit he had saved up. I'll have enough beta-alanine, toco-8 and MAP to last a LONG time.

Anyways, it's deloading week, so I'm only lifting once a day. Yesterday I did some clean and presses and worked up to 165 for 3 with the 8sec eccentric. The slow decents really destroy your explosivity. However, I was able to do bodyweight dips without ANY pain! That's a big step in the right direction - I'm just gonna continue moving in steady steps towards my previous strength.

I also did some cable overhead extensions with 8sec eccentrics, and various curls and rear delt movements for accesories. I like working my rear delts - high rep sets of RD flies and Facepulls FTW!
 
Resolve said:
Yup, I'm a free man. A free man who just used up the almost $600 or rep credit he had saved up. I'll have enough beta-alanine, toco-8 and MAP to last a LONG time.

Anyways, it's deloading week, so I'm only lifting once a day. Yesterday I did some clean and presses and worked up to 165 for 3 with the 8sec eccentric. The slow decents really destroy your explosivity. However, I was able to do bodyweight dips without ANY pain! That's a big step in the right direction - I'm just gonna continue moving in steady steps towards my previous strength.

I also did some cable overhead extensions with 8sec eccentrics, and various curls and rear delt movements for accesories. I like working my rear delts - high rep sets of RD flies and Facepulls FTW!
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What do you use Toco-8 for? I've been curious about it for awhile, but I just don't see where it fits in my plan.
 
Resolve said:
I use for preventative maintenance on my cholesterol. I'll actually be laying most of it away for future cycles.
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Thanks and I just came from the PP mass exodus forum. Trauma stepped down, and Sean and Rosie stepped down as well. This is more confusing and odd then the LG mass exodus of 2010.
 
Resolve said:
Sean and Rosie doesn't surprise me. They, like me, joined Primordial basically because of John (Trauma). That is a huge loss for that company.
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Ah, same reasons I left when Metroba and Kleen left LG, but I found much, much greener pastures rep-wise.
 
Front Squats/DLs/Hip Thrusts today - Hurray!

Deloading, so I worked up to 225 for 5 over 5sets

DLs were done with a False, Snatch Grip. I did a bunch of doubles and triples working up to and back down from 315. Some were done standing on a plate, some I started from lockout. Just basically spent a lot of time making sure everything Volcom suggested was taking place. I felt really good about these. I also stretched my PSOAS and hips something fierce in between sets.

Hip Thrusts were a finisher for the most part, worked up to 225 over 3 sets, holding and contracting at lockout. Didn't keep track of reps, just went by feel.

Leg Extensions - 300 x20 for 4sets
Various Calf raises x20 for 10sets

Also, I have to say it's kind of nice to not be obligated to put down all the drama that's erupting with PP. :)
 
Resolve said:
So, apparently I'm not a Primordial Rep anymore...

W...T...F...
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VolcomX311 said:
Thanks and I just came from the PP mass exodus forum. Trauma stepped down, and Sean and Rosie stepped down as well. This is more confusing and odd then the LG mass exodus of 2010.
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Resolve said:
Sean and Rosie doesn't surprise me. They, like me, joined Primordial basically because of John (Trauma). That is a huge loss for that company.
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VolcomX311 said:
Ah, same reasons I left when Metroba and Kleen left LG.
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Resolve said:
Also, I have to say it's kind of nice to not be obligated to put down all the drama that's erupting with PP. :)
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See. This is the very reason I've turned down 3 opportunities to be a rep around here. Too much drama for just a handful of freebies.

NOT WORTH IT!!!
 
Sweet, another company in which I can say I was the first to leave. Apparently if this is Exodus, I'm the Moses of Supplement Companies.

BRB, parting the Sea of Hydrolyzed Peptides...
 
Irish Cannon said:
Sweet, another company in which I can say I was the first to leave. Apparently if this is Exodus, I'm the Moses of Supplement Companies.

BRB, parting the Sea of Hydrolyzed Peptides...
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Well said IC! And Resolve, we have a place for you if you want it, just come join Volc and me.
 
Irish Cannon said:
Sweet, another company in which I can say I was the first to leave. Apparently if this is Exodus, I'm the Moses of Supplement Companies.

BRB, parting the Sea of Hydrolyzed Peptides...
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I guess I'm Joshua then. I gladly left the Sinai wilderness of "might work supplements" and crossed over Jordan into the Canaan land of "will work AAS". :lmao:
 
Irish Cannon said:
Sweet, another company in which I can say I was the first to leave. Apparently if this is Exodus, I'm the Moses of Supplement Companies.

BRB, parting the Sea of Hydrolyzed Peptides...
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thundergod said:
I guess I'm Joshua then. I gladly left the Sinai wilderness of "might work supplements" and crossed over Jordan into the Canaan land of "will work AAS". :lmao:
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If we're all claiming biblical identities, I want to be Elisha, in that I summon bears to maul anyone who mocks me! :cool:


oufinny said:
Well said IC! And Resolve, we have a place for you if you want it, just come join Volc and me.
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Thanks man, but I don't think I'd fit with the company I think you're associated with. They'd need an editor, someone with a science background, and a lot less bro-mentality for me to work with them. No offense, and it's no reflection on the two of you, I would just get very tired of the management there very quickly I think. :)


Anywho, I squatted this morning - worked up to several doubles and a final single with 405. I'm still not getting in more reps, but my form is feeling more solid with that weight, so I increased the sets I'm doing to compensate for less reps.

I'll head back in tonight for rack pulls and squat assistance. :)
 
I'm going with Samson cause I used to have long hair, though my default option ought to be Samuel, since that's my name and I've already got a 2 book series going on.
 
VolcomX311 said:
I'm going with Samson cause I used to have long hair, though my default option ought to be Samuel, since that's my name and I've already got a 2 book series going on.
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To be Samuel, you have to wake up your wife multiple times a night saying, "Yes, Master, why did you call?"

She'll love that. :lol:

Oh, and for the record, Fin set me straight. You guys are not associated with the company I initially thought, and my comments certainly wouldn't apply to what I know about your benefactor. And for anybody reading this, I'm not using names simply because this particular company isn't a sponsor on AM.
 
Resolve said:
To be Samuel, you have to wake up your wife multiple times a night saying, "Yes, Master, why did you call?"

She'll love that. :lol:

Oh, and for the record, Fin set me straight. You guys are not associated with the company I initially thought, and my comments certainly wouldn't apply to what I know about your benefactor. And for anybody reading this, I'm not using names simply because this particular company isn't a sponsor on AM.
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Our benefactor is the schit :biggthumpup: and no offense taken, I know you don't ever mean to offend friendlies.

My mom named me Samuel because I was a complicated birth, so she basically said the same dedication prayer Hannah said, only i wasn't literally dropped off at any temples as a child to serve. Funny story, I used to help teach 4th grade Sunday school, but there was two of us leading and the other leader's name was Samuel as well, so we had the kids call us first and second Samuel.
 
Resolve said:
To be Samuel, you have to wake up your wife multiple times a night saying, "Yes, Master, why did you call?"

She'll love that. :lol:

Oh, and for the record, Fin set me straight. You guys are not associated with the company I initially thought, and my comments certainly wouldn't apply to what I know about your benefactor. And for anybody reading this, I'm not using names simply because this particular company isn't a sponsor on AM.
Click to expand...

Our benefactor is the schit :biggthumpup: and no offense taken, I know you don't ever mean to offend friendlies.

My mom named me Samuel because I was a complicated birth, so she basically said the same dedication prayer Hannah said mid-labor, only i wasn't literally dropped off at any temples as a child to serve. Funny story, I used to help teach 4th grade Sunday school, but there was two of us leading and the other leader's name was Samuel as well, so we had the kids call us first and second Samuel.
 
VolcomX311 said:
Our benefactor is the schit :biggthumpup: and no offense taken, I know you don't ever mean to offend friendlies.

My mom named me Samuel because I was a complicated birth, so she basically said the same dedication prayer Hannah said mid-labor, only i wasn't literally dropped off at any temples as a child to serve. Funny story, I used to help teach 4th grade Sunday school, but there was two of us leading and the other leader's name was Samuel as well, so we had the kids call us first and second Samuel.
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Thanks man. :)

The Samuel stuff is pretty awesome, on multiple levels.
 
Resolve said:
For anyone interested, Men's Wearhouse is having a BOGO on everything but shoes on their website. I picked up two new sportcoats for $100 with free shipping!
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Damn! That's pretty damn good, except I'm saving up my budget for this Ghostseries, I mean Androseries. They're still having "issues" with their website....
 
Would not have thought otherwise big guy! ;~D
 
Well, my pressing strength is slowly returning. This morning was Clean and Presses, followed by bench.

Clean and Presses: I took my time warming up on these, with several light sets between 95 and 135. I then worked my way up to 165 over 3sets, knocked it back down to 145 and worked my way back up to 175. These were all strict presses with slow eccentrics. Lemme tell ya, 175 with an 8sec ecc feels heavy by the end of the set. I did triples today.

Bench: I opted for pin press, since I already had the power rack occupied for CnPs. Over 8triples I worked up to 225, following the same wave loading pattern as for CnPs. It's just something new I wanted to try. This is the first time I've pressed over 200lb since before Christmas! Feels good. There was a bit of pain, but the kind that I can tell is therapeutic.

I finished off the workout with some face-pulls, overhead extensions with super slow eccentrics, and a drop-set finisher with the HS flat press.

All in all, I'm happy to moving up again.
 
Good deal bro. It means that All-Father has answered my prayers for your healing and recovery. :hail:
 
Resolve said:
So, I just had chicken livers and baked eggs for dinner and loved every bite. I feel so... southern?
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Damn that is very southern, I am patrial to gizzards and hearts more so than the liver.
 
Resolve said:
Liver is the farthest I've ventured into the adventurous land of edible organs. I may have to try those some time, when I feel really rambunctious.
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Oufinny ain't lying nor just whistlin' Dixie 'bout dem dar gizzards and hearts. Good eats. :laugh2:

The livers and baked eggs sound good also. But I have some Honey Sesame Chicken on the way now. Time to chow down. :food:
 
Totally off-topic and possibily of no assistance to anyone here:

I just tried an Oliva Serie V Torpedo cigar; most amazing smoke I've had in a long time.
 
thundergod said:
Oufinny ain't lying nor just whistlin' Dixie 'bout dem dar gizzards and hearts. Good eats. :laugh2:

The livers and baked eggs sound good also. But I have some Honey Sesame Chicken on the way now. Time to chow down. :food:
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Oooo, yeah, that's sounds tasty too. I'm going to a party tomorrow that should have some tasty Asian cuisine, can't wait.

Irish Cannon said:
Totally off-topic and possibily of no assistance to anyone here:

I just tried an Oliva Serie V Torpedo cigar; most amazing smoke I've had in a long time.
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OMG He's alive! Good to see you online man, a lot is happening right now.

I know nothing of cigars - only that I like to smoke once in a while. I'll keep an eye out for an Oliva Torpedo at the smoke shop. Also, I finally found a place for other stuff to smoke.
 
Tomahawk88 said:
I guess I can follow along this log haha.
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This is where the real lifters on AM hang out. Well.....they let me hang out too. :147:

Seriously, these guys are the most dedicated lifters on the board. Resolve, Volcom, and Irish Cannon are among the most committed trainers I've read of on this forum. They are a continuing source of motivation and inspiration to me and my own lifting.


Danke, Meine Krieger-Brüders

Thanks, My Warrior Brothers!!! :duel:

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Tomahawk88 said:
I guess I can follow along this log haha.
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Welcome Tom. My updates are cluttered and sporadic, but I'm making headway. :)

thundergod said:
This is where the real lifters on AM hang out. Well.....they let me hang out too. :147:

Seriously, these guys are the most dedicated lifters on the board. Resolve, Volcom, and Irish Cannon are among the most committed trainers I've read of on this forum. They are a continuing source of motivation and inspiration to me and my own lifting.


Danke, Meine Krieger-Brüders

Thanks, My Warrior Brothers!!! :duel:

Invalid Link Removed
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Right, because you don't fit into the category of "real lifter" :rolleyes: You're just as obsessed as any of us, if not moreso! :D

But yeah, I do feel like this is something of a bastion for our online social circle. You're all definitely inspirational and helpful in here.
 
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