lift log

[Fuglydude]

Filth, what are you doing for accessory work for your hamstrings, glutes and lower back? Good mornings are great, as well as Romanian/deficit deads, and isolated hamstring work... Also, do you by any chance have access to a GHR machine?

Anyways, if you feel like it, post a video and we can take a look at your form. I always found doing weighted dips alternated w/ deads really helped to decompress my spine...made pulling easier. I think Stig has had success with this.

Keep it up tho man, u doin great!!

 

[Purefilth]

Fugly - goodmornings, squat walks. Occasionally lower back ext. Sometimes stiff leg deads, just depends on what im feeling.

Ill have a go at weighted dip, - weighted pullups seemed to do the trick too.

Gonna have to get one of those weight belts.

Ill see about a vid for you.

 

[TheStig]

150 on deads....ok gotta set that as a goal and kick your ass soon
been wondering, which one is easier? sumo or normal deads?

I think for most people sumos are 'easier' because it places much more emphasis on the legs and takes away from the back. But as Purefilth said, 150 is 150.

Filth, what are you doing for accessory work for your hamstrings, glutes and lower back? Good mornings are great, as well as Romanian/deficit deads, and isolated hamstring work... Also, do you by any chance have access to a GHR machine?

Anyways, if you feel like it, post a video and we can take a look at your form. I always found doing weighted dips alternated w/ deads really helped to decompress my spine...made pulling easier. I think Stig has had success with this.

Keep it up tho man, u doin great!!

I actually haven't tried weighted dips between pulling sets, but I noticed that when doing them after all my pulling sets I feel better and my back isn't nearly as sore the next day. I'm gonna have to try alternating today.

 

[Krueg]

EDIT: Thought I was in another thread..


Solid work as usual Pure!

 

[Purefilth]

So Stig and his bloody circuits made me go in for one

10 wide pullups
10 dips
10 pushups
30 sec plank
10 frontsquats just 35kg (knees were ok with these - barefoot)

no rest between exercises 30 seconds between circuits

did 4 times, couldnt face a fifth

so did some shoulder press and calf raises once i got my breath back.


FVCK YOU STIGG - THAT FELT FVCKING HORRIBLE!!!

gonna do pushups in a bit.

50 hold last one 30
40 hold 20
30 hold 10
20 hold as long as poss
push to limit
die.

EDIT: push to limit was 30 slowwww ones, had room for a few more, but i have a reachable target for next time

 

[Purefilth]

quick blast on back and biceps- busy day

delt flyx 8 supersetted with pullups x 8

3 sets^


Bent over row
55kg x 12
65 kg x 12
70 kg x 10
70 kg x 8
close pullup x 5

bicep curl
40 kg x 8
40 kg x 8
35 kg x 8
35 kg x 10
35 kg x 8

rev curl 35 kg x 3 :crackup:

smashed out pullups to failure.

aaaaaand out.

 

[TheStig]

So Stig and his bloody circuits made me go in for one

10 wide pullups
10 dips
10 pushups
30 sec plank
10 frontsquats just 35kg (knees were ok with these - barefoot)

no rest between exercises 30 seconds between circuits

did 4 times, couldnt face a fifth

so did some shoulder press and calf raises once i got my breath back.


FVCK YOU STIGG - THAT FELT FVCKING HORRIBLE!!!

gonna do pushups in a bit.

50 hold last one 30
40 hold 20
30 hold 10
20 hold as long as poss
push to limit
die.

EDIT: push to limit was 30 slowwww ones, had room for a few more, but i have a reachable target for next time

Haha I'm proud of you

 

[Purefilth]

Haha I'm proud of you

Me too buddy - god, it was awful!

Right, My powerlifting kneewraps have just arrived in the post! Im all excited to get squatting tomorrow

Figured theyll help out when I put some weight on the bar - tried airsquats, no pain there D:

Is it sad that I'm excited to get back to squats?

 

[TheStig]

Me too buddy - god, it was awful!

Right, My powerlifting kneewraps have just arrived in the post! Im all excited to get squatting tomorrow

Figured theyll help out when I put some weight on the bar - tried airsquats, no pain there D:

Is it sad that I'm excited to get back to squats?

Not at all! I've got squats today and I'm pumped!

Quick question, do you let your knees come far over or past your toes when you squat? Do you have a narrow stance or a wide powerlifting-like stance?

 

[Purefilth]

Gonna redo the whole stance and form, so which would you reccomend? I was going to take a wide stance. It's a bit more comfortable.

 

[TheStig]

Gonna redo the whole stance and form, so which would you reccomend? I was going to take a wide stance. It's a bit more comfortable.

I'm no expert, but a powerlifting type stance is much more comfortable to me also.

You can sift through allllllll of these videos on squatting depending on what you wanna know http://www.youtube.com/user/strengthcamp/videos?query=squat
might be time consuming but it's worth it, these aren't short videos, so make sure you have a little time, maybe a half hr or so at a time

but here are a couple that I especially like:

http://www.youtube.com/watch?v=VEgm7WJBURQ

http://www.youtube.com/watch?v=umc0-i7EKrk

And I haven't actually watched this one, but the title seems like it will answer your exact problem:

http://www.youtube.com/watch?v=75-awvwitdg

Knock yourself out

Edit: watched that last one and damn it's good

 

[Krueg]

^^Eliot has good advice.

Though, I always refer to this video if I need to re-fresh my squat form..

http://www.youtube.com/watch?v=2ME8gEN54Ao (Part 1/6)

 

[Fuglydude]

Its always safer to have knees and toes in line and not let knees go over your toes if you have pre-existing knee issues.

Filth, work on your hip joint flexibility and really "sit" into a squat. Pistols can really train you to do this.

I'm not a proponent of knee wraps, etc. at this stage of the game as I think it can make a potential problem worse. Have you had previous knee issues? What is making your knee sore?

I've been very lucky with my knees so far, and have never used wraps. I do a fair bit of Olympic lifting to warm up for my longer workouts and I think the force/impact of these movements really helps to condition your body for higher impacts and helps w/ injury prevention.

 

[DanZy]

Wraps have been shown to increase squat numbers but also actually put more strain on the knees in the process, avoid them

 

[Purefilth]

ok, total info overload - but basically Ive learned that I need to do a shedload of accessory / assisted work on my weak spots before I start to squat again.

ok, Here Goes.

 

[Purefilth]

0k, quick update
been a busy mofo this week, just had 2 rest days - had a tricep bash today - still working hard to make them pop out.

Back to spending time under tension. doing bits and pieces, weighted pullups and dips mostly- I do like these.

 

[Purefilth]

rushed to the lifting lounge * (phrase coined by me, right now )

back and biceps.

several sets pullups to failure
yates's row up to 90kg working sets and back down.
delt fly
bicep curls
seated row to finish.

boom! left there fuuuckin pumped!

I LOVE BACK DAY - Makes me feel like BANE.

 

[Fuglydude]

Very few things give the impression of power, explosiveness and athleticism than a wide V-shaped back.

I love training back as well. I deadlifts can suck for you given your height, but trust me man, they're some of the best back builders ever!

I told stig, and I'll tell you as well: If you have access to a trap bar, definitely try and use it. Its great for reducing risk of injury and you'll get added safety with the benefit of being able to move more weight.

Keep at it man... You're doin awesome!

 

[Purefilth]

Very few things give the impression of power, explosiveness and athleticism than a wide V-shaped back.

I love training back as well. I deadlifts can suck for you given your height, but trust me man, they're some of the best back builders ever!

I told stig, and I'll tell you as well: If you have access to a trap bar, definitely try and use it. Its great for reducing risk of injury and you'll get added safety with the benefit of being able to move more weight.

Keep at it man... You're doin awesome!

got my lats pusting out the side like wings

seated rowing the full stack alongside weighted/BW wide grip pullups, a bit of yates's row and im badazzzz


been doing workouts boys, just been too bust to fill in this.

dont think ive been flaking on ya

 

[Krueg]

Glad to hear your sticking with it!