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01-06-2012, 11:58 AM #1171
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01-06-2012, 12:14 PM #1172
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01-06-2012, 12:25 PM #1173
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80661
Haha, I know. I wish I could squat as fast as I pull. I'm going to make some changes after reading this post: http://forum.bodybuilding.com/showth...#post460907561
- Alternate box/no-box week to week.
- Bands w/ box, no bands without.
- Probably going to a DE/ME/DE/ME split.
- Skipping deadlifts on DE Lower if a do a DL on my ME day."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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01-06-2012, 05:42 PM #1174
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01-12-2012, 06:33 AM #1175
Here was my last warmup set. I dunno why I warmed up so heavy on my last set for a 235, but I guess I was shooting in my head for the 245.
And here was the top set. Not sure if my back is rounding and what I should do with the weight next week.
AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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01-12-2012, 06:48 AM #1176
I think your back is reasonably fine, but all the little pump and hump at the beginning is unnecessary. Also, although the camera angle exaggerates it, you are a bit too far forward. Remember to focus on digging your heels into the ground and pull back, not up.
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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01-13-2012, 09:19 AM #1177
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01-13-2012, 09:32 AM #1178
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,869
- Rep Power: 21031
You're pulling too much with your arms and not getting that back arch in. Slightly round the thoracic (this helped me a lot) and then powerfully arch it while simultaneously pulling the bar. By pulling with your arms only, the weight gets progressively heavier as you go up, which is why your torso moves more and what not. If you can figure out the powerful arch, the movement will look a lot more explosive.
Look at the (correct) starting position of this guy:
And now look at the starting position of someone else who Glenn says needs more "arch":
This is what Glenn says about the guy with no shirt:
"With a guy like this who cant bend his upper-back that well, it doesn't look much different than any other row. But again, it's the effort to pull the shoulders back and arch the back as you pull that makes the difference."“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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01-13-2012, 09:38 AM #1179
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01-13-2012, 09:43 AM #1180
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01-13-2012, 10:16 AM #1181
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,869
- Rep Power: 21031
It is parallel still but you're rounding the thoracic. When you arch, the entire torso will be fairly straight, which should put the entire torso parallel to the ground. What you're doing in your video is starting the movement with your arms, so you aren't using your (upper) back as much. One of the problems with using too much momentum on rows (or starting the movement solely with the arms) is that the upper back gets neglected.
I am extremely guilty of this on all my rowing movements. My middle back (lower traps) are far more developed than my upper (such as the rhomboids) and that's because I tend to use more momentum going heavier. When I use strict form, my weights are much lower as my scapular retractors are quite weak. So, when thinking about arching, think about retracting and depressing your scaps as you arch.
Hopefully I was being clear.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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01-13-2012, 10:26 AM #1182
- Join Date: Sep 2010
- Location: Virginia, United States
- Age: 32
- Posts: 2,644
- Rep Power: 3044
I see. Thanks for the clarification. I guess I just have a hard time arching the upper back.
No wonder I never feel like I'm working my back to its fullest extent when I do rows.
Just to make sure, should I pretend like there's a hand in the middle of my back and that what I should do is retract back my shoulders as to pinch the hand?Last edited by peteyboy1015; 01-13-2012 at 10:34 AM.
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01-13-2012, 11:48 AM #1183
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01-13-2012, 11:54 AM #1184
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01-13-2012, 12:17 PM #1185
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,869
- Rep Power: 21031
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01-13-2012, 12:23 PM #1186
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01-13-2012, 12:26 PM #1187
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01-13-2012, 12:27 PM #1188
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01-13-2012, 02:35 PM #1189
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01-13-2012, 03:27 PM #1190
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01-15-2012, 10:46 AM #1191
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01-15-2012, 10:59 AM #1192
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01-15-2012, 11:07 AM #1193
Don't know if that's possible. I might be able to do 2 reps with that total. I can barely do sets of 3 with 275. My next training block I'm going to focus on chest hypertrophy as I believe that's my weak point in the lift. I've never failed a lift I got more than halfway up. Think I could be a bit tighter too.
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01-15-2012, 11:42 AM #1194
- Join Date: Aug 2007
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 4,964
- Rep Power: 13681
Thought this during the positive portion. Elbows can be a lot more controlled IMO, the fact you could finish the rep like that I'd say Mark's right you could get 3 reps easily with more control. Think you also started the lift while you were still adjusting yourself, patience .
But the one part I think you could really improve....
... the music in the background.╭∩╮(︶︿︶)╭∩╮ PhD in Swag - Acquiring 'Champion of The Earth' status.
- Currently attempting to lift again, fingers crossed -
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01-15-2012, 11:52 AM #1195
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01-15-2012, 12:09 PM #1196
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01-23-2012, 06:47 PM #1197
form check for ohp please?
140x6 @ 160lbs
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you.
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01-23-2012, 09:02 PM #1198
- Join Date: May 2007
- Location: Ann Arbor, Michigan, United States
- Age: 39
- Posts: 3,778
- Rep Power: 12155
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01-31-2012, 01:06 PM #1199
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01-31-2012, 01:10 PM #1200
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