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Liftandswim's Log

6/30

Week 8, Day 2

Barbell Curl
80x10
95x8
110x5+ (6)

Alternating Dumbbell Curl
3x10

Alternating Hammer Curl
2x10

Incline Curl
4x12 then drop

Cable Curl
(at eye level to face)
3x15 then drop

Dumbbell Preacher Curl
2x25

Wrist Curl
5x20
superset
Plate Raises
5x20

Stay strong AM.
 
You gonna do any curling round here?
 
7/1

Week 8, Day 3, Part A

Deadlift
work up, work up
455x1 (90%)
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-belt
335x2
335x2
335x2
335x2
335x2

Front Squat
330x3
335x3
340x3

Weighted Back Extensions
2x15

Leg Curl
5x12

Cable Crunches
3x15

Worked up to a heavy enough weight that you guys might see something. Felt easy, honestly.

Fronts were hard. Getting close to a 3RM, I think (given the fact that I'm fatigued when doing these).

OHP and upper accessory tonight.

Stay strong AM.
 
It's kinda hard to see everything going on at that angle. I'm no pro, but it looks like you sit back in the perfect position to just stand up with the weight but then lean forward (shoulders in front of bar) before the pull
 
Back looked great. Couldn't see any rounding. Hips looked high but so do a lot of guys. And if that was the 455 you made that look like 275.
 
Yeah, that was a fast 90%.
 
RegisterJr said:
It's kinda hard to see everything going on at that angle. I'm no pro, but it looks like you sit back in the perfect position to just stand up with the weight but then lean forward (shoulders in front of bar) before the pull
Click to expand...

Your rear delts will be over the bar as you initiate the pull. So yes, some of your shoulder should be in front of the bar. Too, the sit back then lean forward is intentional. My attempt at creating more tension throughout my body and on the bar.

That said, I'm not sold if I'm going about this the right way. The set-up feels comfortable though.
 
Your pull looks solid. Wouldn't change a thing. Hip position varies person to person (you kno dis)
 
turff49 said:
Back looked great. Couldn't see any rounding. Hips looked high but so do a lot of guys. And if that was the 455 you made that look like 275.
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Thanks, Turf. It felt good. And I'm rounded a bit, but my back remains at the same angle throughout the lift (what I'm looking for).
 
Very fast indeed! Didn't see any breaks in form, only some things I would change in the setup. I didn't see as much pelvic tilt as I'd like (obviously not relative to the spine. I like to see it tilted relative to the floor.) This will slacken your hammies and make lock out hard because extension of the lumbar spine is harder than extending the hips. This is why you're fast until you fail. All round back pullers are fast until they fail because it takes momentum to extend the spine under the weight of a max deadlift. I like to start forward and rock back to put my momentum in the right direction, so kinda th e opposite of your pre-pull. Each new weight you attempt you kinda have to learn to counterbalance harder. You hung out at the bottom awhile, that's a personal preference thing. Did you use straps?
 
It seems the advice will be everywhere here. I'm not gonna say much as your set up and execution is different than anything I've ever seen. Where did you pick it from though? Just curious.
 
Thanks, herder.

Question on the pelvic tilt. I know Mike T. advocates starting with a round back if you're going to pull with a round back. Thoughts? I may be misunderstanding what you're saying.

As far as the rocking, I like it. I've tried creating tension on the bar like you and it just doesn't work for me. (tried for months). You think there's anything necessarily wrong with it if I'm still counterbalancing hard?

And no, I wasn't using straps. I spent awhile at the bottom drawing as much air into my belly as I could. Felt like I was able to launch my gut off my thighs. When I take my last breath at the top I'm just not able to replicate this feeling.

Thanks for the book. And sorry for this one.
 
SweetLou321 said:
It seems the advice will be everywhere here. I'm not gonna say much as your set up and execution is different than anything I've ever seen. Where did you pick it from though? Just curious.
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I've tried everything under the sun. This is my own invention...that bad?
 
Week 8, Day 3, Part B

OHP
125x5
145x5
160x5+ (10) PR

Paused OHP
140x5
140x5
140x5

CAT Bench
225x3 superset cable row x12
225x3 superset cable row x12
225x3 superset cable row x12
225x3 superset cable row x12
225x3 superset cable row x12

Lat Pulldown
2x12

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Prone Rear Flys
2x15
superset
Lateral Raise Partials
2x15

Overhead Extensions
2x20

Seated Calf Raises
3x20 then drop

Not bad.

Stay strong AM.
 
liftandswim said:
Thanks, herder.

Question on the pelvic tilt. I know Mike T. advocates starting with a round back if you're going to pull with a round back. Thoughts? I may be misunderstanding what you're saying.

As far as the rocking, I like it. I've tried creating tension on the bar like you and it just doesn't work for me. (tried for months). You think there's anything necessarily wrong with it if I'm still counterbalancing hard?

And no, I wasn't using straps. I spent awhile at the bottom drawing as much air into my belly as I could. Felt like I was able to launch my gut off my thighs. When I take my last breath at the top I'm just not able to replicate this feeling.

Thanks for the book. And sorry for this one.
Click to expand...

I agree with Mike T, extending under load is better than flexing under load. I just don't like the butt tucked under at the bottom. You can gain hammy tension and make lock out easier with a flatter lower back. Think about tucking your junk like Buffalo Bill to get the feeling I'm trying to word. I'd like to see the round of your back be more upper back instead of lower back, even though we know you can't necessarily isolate the round to one region and not the other.

If you're counterbalanced and your hips don't rise, then however you arrive there is fine.

I can see what you mean about getting your air in the bottom. I can't do that, so I get mine at the top. The thing about how I do it is that I'm extremely tight by the time the bar leaves the floor, too tight to stay there for any length of time. I'm just worried you might not get tight enough. I also know what you mean about gut off of the thighs. I pull best when I'm upright and with good leg drive, so I have to fit my belly between my thighs. That's why I stand so far from the bar.
 
liftandswim said:
I knew exactly what you originally met as soon as I read the buffalo bill comment lol. Thanks again, brother.
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Hah! Sometimes I have to do a little wandering and asking for directions, but eventually I arrive at the point.
 
liftandswim said:
I've tried everything under the sun. This is my own invention...that bad?
Click to expand...

Oh I didn't say it was bad. I'd like to see your shoulders behind the bar more, at least medial delt in line with the bar. So your weight is behind the bar. Could get a little more leg drive and use those quads you squat with if you let the knees track toward a touch more. This would make you more upright and put your shoulders where I'd like to see them. You just need to create a stretch reflex, so anyway you do that is fine. You need to pop harder at *******. I prefer the Dan green style of locking my knees as the bar passes them and just thrusting my hips forward. I'm a violent puller tho. You need to sink you lats down, looks like your kinda shruged. I'd have to see you pull more though to really asses that. These are what I see. If you have any counters to it I'd love to hear it. Always up the learn myself.
 
I've heard you want your rear delts in line with the bar as it breaks the ground. The camera angle isn't dead on either. But I can try to get a little more behind the bar.

I can't let my knees track any father forward. My shins are on the bar already. I actually think I'm getting decent quad drive, but who knows. I'm not convinced I'm good at squatting because of my quads (I SUCK at trap bar deads and leg press, for example) the movement itself just feels natural.

I don't think I'm shrugged, but I honestly don't know because I've never given it thought. Pretty sure my back just looks like that. I'll be sure to pay attention to that.

I do agree I need to pop harder at loçkout. If I don't remind myself I get lazy with it.
 
Nice lifting man. I've never seen someone come forward like that on the deadlift either. I'm a big fan of taking air in at the top, so you aren't in that bottom position for so long. Helps keep tension. Sitting down and not back helped me a bit too, I've gotten more quad drive that way. Setting your feet an extra inch or so back will allow those knees to come a bit more forward. Just an idea.
 
If you stood up straight looking down at the deadlift bar, where is it in relation to your shins at the start?
 
herderdude said:
If you stood up straight looking down at the deadlift bar, where is it in relation to your shins at the start?
Click to expand...

I've tried mid-foot, closer, farther. This particular pull is shins on the bar. Unconventional, I know, but some big pullers set up this way and it's the only way I like so far.

I feel like I'm deflecting a lot of what you guys are saying and I don't mean to, but I've really tried and read a lot in the past 8 months.
 
Yeah we all do things differently, you gotta kinda figure things out by trial and error. My pills were literally painful until I started letting my knees come forward and using my quads. My back would always hurt after deads otherwise.

I mean if what your doing works and your able to move weight then run with it man.
 
Thanks, capo. Definitely true. And I think everyone will always have that one lift they're never really happy with, technically. But idk
 
liftandswim said:
Thanks, capo. Definitely true. And I think everyone will always have that one lift they're never really happy with, technically. But idk
Click to expand...

I'm happy to have one lift going well. Two out of three is a hell of a training cycle and all three is a fairy tale.
 
7/3

Week 8, Day 5, Part A

Squat
work up, work up
455x5 PR
410x5
410x5

Low Bar Pause Squat
380x2
380x2

High Bar Pause Squat
365x2
365x2

High Bar Squat
335x6
335x6

Leg Curl
3x15 then drop

Taxing workout. Too many squats. Happy with the PR though. Feel free to call me on it, but I paused it in the hole on every rep (on my phone...better quality) and depth is good.

Puts me at an estimated 1RM of 530. I think that's fairly accurate.

Benching and upper accessory tonight.

Stay strong AM.

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Watched the YouTube video. The quality is awful and all my reps look high. Here's a screenshot of depth on my 1st rep (what I think is the highest rep as well)

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Swim, you're squat is flat out ridiculous. Teach me your ways sir. What was your count on the pause?
 
liftandswim said:
Watched the YouTube video. The quality is awful and all my reps look high. Here's a screenshot of depth on my 1st rep (what I think is the highest rep as well)

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Click to expand...

You're videoing from an angle, angling up after all. That definitely looks high, but your hip crease to your quad looks parallel
 
They didn't look high to me, and seemed like each rep got a little deeper.

Impressive squat PR
 
tyga tyga said:
Swim, you're squat is flat out ridiculous. Teach me your ways sir. What was your count on the pause?
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Thanks, tyga!

Step 1. squat a lot
Step 2. repeat

Lol I wish I knew why I keep hitting PRs on squat. My other lifts ain't doing crap.

And a solid 3 count pause.
 
tyga tyga said:
You're videoing from an angle, angling up after all. That definitely looks high, but your hip crease to your quad looks parallel
Click to expand...

Angling up will make them look higher? I'm asking because I honestly don't know. And yeah, I think my hip crease looks good. I just want to be certain I'm squatting to depth...
 
That gets whites in every Fed, brotha. Don't sweat it.
 
Have you used wraps yet?
 
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