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Liftandswim's Log

The farther forward your knees are, the more quads you'll use. The more stretched your hams are, the more they can be used. You just have to be able to tighten up the hams with your knees forward. I've been having good luck of late pushing my butt back and then sitting straight down. Then before I pull, I rock back to get my chest up and tighten up my hams even more.
 
herderdude said:
The farther forward your knees are, the more quads you'll use. The more stretched your hams are, the more they can be used. You just have to be able to tighten up the hams with your knees forward. I've been having good luck of late pushing my butt back and then sitting straight down. Then before I pull, I rock back to get my chest up and tighten up my hams even more.
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Thanks, herder. The first park makes a lot of sense. I've been leaving out the butt back and just sitting straight down (more or less). Resulting in some pretty lax hammies.

Care to clarify what you mean by "rock back". Having trouble picturing that. Do you mean what you're doing right before you pull in your last deadlift videos? If so, I can just give those another look.
 
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nice deads, and thats a lot of overhead pressing at 140..

bolt has a solid link there. I'm gonna read thru it a couple times myself, thanks.
 
capo180 said:
nice deads, and thats a lot of overhead pressing at 140.. bolt has a solid link there. I'm gonna read thru it a couple times myself, thanks.
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After I took your advice on the whole head through ASAP thing my press has dramatically improved. Props go to you
 
liftandswim said:
Thanks, bolt. Some good stuff in there. Said it before, and I'll say it again...I'm always learning on here.
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capo180 said:
nice deads, and thats a lot of overhead pressing at 140..

bolt has a solid link there. I'm gonna read thru it a couple times myself, thanks.
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Ya I read it at work today and it seemed relevant to your post about deads. Good stuff. Greg is pretty cool, even if he nerds it out more than I want sometimes. :lol:
 
Lol it's amazing how many trainers spew stupid stuff. Nice work today L-Siznite
 
rob112 said:
Lol it's amazing how many trainings spew stupid stuff. Nice work today L-Siznite
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Thanks, Robbie-O.

And yeah just hoping the trainer yahoos stay out of my way. I'm good at remaining calm and deflecting their BS, but when they become confrontational it's freaking annoying. And unprofessional. Fuk 'em
 
Nice work, homie!

Why haven't you considered switching gyms? I know there's some good ones up in the Cleveland area. I was in the same position as you 6 months ago, then I switched. The 20min drive is well worth it. The better equipment/being in an environment with like minded people can do a lot. Worth a consideration IMO.
 
Agree with cincy.


Don't try to deadlift with your quads. That's asking for trouble. They will work when they need to. Drive those hips to the bar. Sit back.
 
CincyKiller45 said:
Nice work, homie! Why haven't you considered switching gyms? I know there's some good ones up in the Cleveland area. I was in the same position as you 6 months ago, then I switched. The 20min drive is well worth it. The better equipment/being in an environment with like minded people can do a lot. Worth a consideration IMO.
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I'd switch gyms in a heartbeat, if I could. But right now it's just not in the works. I'll live
 
liftandswim said:
Thanks, herder. The first park makes a lot of sense. I've been leaving out the butt back and just sitting straight down (more or less). Resulting in some pretty lax hammies.

Care to clarify what you mean by "rock back". Having trouble picturing that. Do you mean what you're doing right before you pull in your last deadlift videos? If so, I can just give those another look.
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Okay, so I sit until I can reach the bar, then I pull my chest up more before I initiate legs. Your start position on deadlift should be such that if the bar weren't countering you, you would fall backward,
 
Act like I'm a bodybuilder day.

Kept rest intervals very short today too. Was in a bit of a rush.

Dumbbell row (2 count hold at the top, strict and controlled) 12-10-8-6

Chest supported row (using the twisty handles, tried emulating a reverse bench...idk if that's worth anything) 12-10-8

Straight arm pulldown (visualizing a bench unrack) 3x20

Machine flys 4x10 (strict 30 seconds rest with the whole stack...my chest exploded)

Various bicep pump work for 20 minutes or so. Ow.

Done.

I'll be back to the meat and potatoes (the important lifts lol) Tuesday night.

Stay strong AM.
 
10/28

Week 13, Day 2

Squat
(belt-less, 60 seconds rest)
280x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3

Bench
205x3
235x3
265x3
295x1+ (TMxAMRAP, 2)
305x1...failed second rep :( (joker set)
First rep I've failed all training cycle for any lift
(begin 30 seconds rest)
230x5
230x5
230x5
230x5

Pull-ups
50 total

Tricep Push down
75 total

Thoughts:
Squats were awesome. Really focused on pulling the bar down to wake up the lats and reinforce ribcage positioning. Thanks Rodja

No onto bench. Felt heavy from the get go. I really think the lat involvement in the squats wore me out. Idk. I have the film of my failure if anyone is dying to see it. Just lost it at lockout.

In the morning it'll be like it never happened.

Stay strong AM.
 
All those squats would wear you down a bit for bench for sure. Plus you hit 295 for a double before jumping to 305 as well.

You'll get em next time!
 
Thanks, capo.

Deads and OHP tonight. If my hamstring is still bugging me I might hit up some beltless paused front squats instead of deads. We shall see
 
liftandswim said:
Thanks, capo.

Deads and OHP tonight. If my hamstring is still bugging me I might hit up some beltless paused front squats instead of deads. We shall see
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Don't you just hate a tight hamstring on dl/squat day?

In!
 
Think of a strained muscle as a frayed rubberband. Stretching it will only further fray the fibers.
 
10/30

Week 13, Day 4

Deadlift
(belt-less)
320x3
320x3
320x3
320x3
320x3
320x3
320x3

Press
120x3
135x3
150x3
170x1+ (5, taped)...clocked my chin on the third rep Invalid Link Removed
175x3 (joker set, taped) Invalid Link Removed
135x5 superset db curls
135x5 superset db curls
135x5 superset db curls
135x5 superset db curls

Back raise
50 total

Face pulls
50 total

Thoughts:
Positioning was off on deadlifts. The weight was light, but it felt awkward. Next training cycle I'm considering implementing a DE day for my pulls or replacing them with another exercise every so often. I just get slow/technically inefficient if I'm only doing convo deads for an extended period. Just spit balling here. Thoughts, guys?

Press went well. Two reps PR's down the hatch, after deadlifting. This is good news. Hoping I'll see some carryover to my flat bench.

End of a long week. School is keeping me on my toes. Gotta keep grinding though!!

Stay strong AM.
 
Nice pressing man. There's a million different variations of deads, pick one see what happens and rotate.
 
RDLs helped me alot before. used these as my main back movement BB days, huge carry over to my conventional.
 
I like we're your head is at. Step back look at where your having trouble really analyze what's going on. Then add exercises and variants to address. It or maybe just stay light and work on form could be a simple as that.
 
Hm maybe just do a different variant like mentioned. Or change up the rep scheme maybe

What was akward about them?
 
Sorry I'm late, but usually for me I have to go back and and analyze what I am doing form wise, and then refresh with instructional videos that have helped me in the past. The second part sometimes is a quickish fix if I find I am forgetting something important.

Also, maybe consider a low stress week. Still hit the weights, just no AMRAP or drop set, leave some in the tank, and actively recover while not getting rusty.
 
Sean1332 said:
Hm maybe just do a different variant like mentioned. Or change up the rep scheme maybe What was akward about them?
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Just seemed like something different was off each set. Really simply simple things I haven't had to cue myself on in awhile. Flat back, no chicken neck, stop yanking on the bar, ect
 
rob112 said:
Sorry I'm late, but usually for me I have to go back and and analyze what I am doing form wise, and then refresh with instructional videos that have helped me in the past. The second part sometimes is a quickish fix if I find I am forgetting something important. Also, maybe consider a low stress week. Still hit the weights, just no AMRAP or drop set, leave some in the tank, and actively recover while not getting rusty.
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Yeah, I definitely need to review some good instructional videos that have helped me in the past. I have a few in mind.

And thankfully I have a low stress week coming up. Hope it helps
 
11/1 (it's November already?)

Week 13, Day 5

Squat
245x3
280x3
315x3
350x1+ (5, taped) Invalid Link Removed
375x3 (joker set, taped) Invalid Link Removed
-belt
265x5
265x5
265x5

Bench
(prescribed 60 seconds rest, but I was working in with someone so I did them as fast as I could...played with the weights to make up for it)
245x3
245x3
245x3
245x3
250x3
255x3
260x3
245x10 (the pump was real)

Pull-ups
50 total

Tricep Pushdown
75 total

Miscellaneous Core Work.

Thoughts:
Great workout today! Squats felt awesome. Focused on evenly distributing my weight and driving through the mid foot. Realizing it's a much stronger position than cueing a drive through the heels. Shifts me forward a bit, but I can work on that. Oh, and packing the neck helps a ton too. Who would've thought...lol.

Left 1 maybe 2 in the tank on both my top sets. Great for the psyche. I'm confident that the first time I have 405 on my back I'm going to double it.

Jinxed myself in herder's log when I said my bicep tendinitis is gone...I think I can blame inching my grip in on the squats. Oh well. They felt much better after the pull-ups and push downs.

Bench was alright, I guess. I can't really tell how I feel until I'm up above 275. We'll see next heavy bench day.

Comments and critiques welcomed, as always.

Stay strong AM.
 
Nice looking squats bro.

You got in quite a bit of volume yourself.

I missed it, what's packing the neck?
 
RegisterJr said:
Nice looking squats bro. You got in quite a bit of volume yourself. I missed it, what's packing the neck?
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Thank, reg. And yeah big lift volume is where it's at!

And here's a good quote on neck packing:

"I teach what I call the neck "packed", which is strong cervical retrusion with capital flexion. It basically looks like you are making an unattractive double chin and feeling a lot of pressure in the cervical spine"

I only really did it on my 375 set. I always forget!
 
Squats look good. You should be able to double 405 as a minimum. Looking strong.
 
Squats looked very strong LnS. I'd name that like a 8-8.5 honestly. Very nice
 
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