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  1. #1
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    87's workout vids

    a couple vids from my DL session today:

    Pulled 455 with only a little strain...


    But could not get 480 past the shins (would have been a 5lb PR). I saw that I ended up on my toes a bit before I initiated the pull but other form critiques are always welcome
    Last edited by 87lifter; 05-27-2009 at 07:58 PM.
    Starting to suck a little less at benching...
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  2. #2
    Internet Badass LSU1's Avatar
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    your setup is poor, thats probably why you struggle with losing the bar forward.

    start with the bar over the middle of your entire foot, bend at the waist only and grab the bar with your dl grip, then bend your knees until they come in contact with the bar. once this is done, pull your head and chest up and maintain a neutral spine and back angle and initiate the lift
    Best Raw USAPL Competition Lifts
    S - 415
    B - 315
    D - 540
    Total - 1245

    Training Log

    http://forum.bodybuilding.com/showthread.php?t=153130001&p=1052251991#post1052251991
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  3. #3
    Wanna Start a Gym? 87lifter's Avatar
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    Squat workout from this week:
    1st set: 350x3
    2nd set: 380x3 (PR!)
    SLDL: 275x10reps
    also did some back work afterwards (pulldowns and underhand bb rows as a superset)

    Starting to suck a little less at benching...
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  4. #4
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    Bench Workout

    Paused Bench: 290x2 (was trying for 3)
    Floor Press: 270x3

    Starting to suck a little less at benching...
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  5. #5
    Gotta keep moving forward User4543432's Avatar
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    Back to the dead lift video, the person who replied is correct about your start, it's off. Get that bar either centered or slightly closer than centered over the feet, sup/pro grip (you already had that), tighten that core before the lift, head straight EYES FORWARD (focus on something "15feet" away from you. Get that air in the diaphragm and blast it! Full lock out, repeat.

    Dude you rock for posting these videos and allowing feedback, repped!
    Had back surgery September 3, 2009. The road to recovery is FAR from over, but I like a good challenge.
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  6. #6
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    Thx Justin!

    I have been really working on my set-up the last few DL sessions so I'll try to post another vid in a few weeks to see if i've improved. I know my lifts are far from perfect so constructive feedback is always welcome
    Starting to suck a little less at benching...
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  7. #7
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    Max-Out session on Squats today: 3rd attempt was 450lbs (oh, and sorry about the fuzzy picture. There was a smudge on the lens during filming)



    Followed this with some leg curls and bb rows to finish off hams and back
    Starting to suck a little less at benching...
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  8. #8
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    Squat PR for reps yesterday
    Still working on sitting back on my sets. I am good pretty much every set up until my last one and then I tend to get a little more knee drift forward and that makes it more difficult to hit depth. Any tips/tricks are welcomed!

    Starting to suck a little less at benching...
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  9. #9
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    Had a Deadlift and Bench workout today
    hit a DL PR of 415x3reps off a 1plate deficit (then did 8 speed pulls with 225)

    Bench Vid

    I'm working on benching with my feet flat rather than tucked under me because I'm looking at doing a USAPL meet in March. This workout was 3sets of 5reps with 195lbs (Vid is set #3). I plan to use more weight every week as long as I can.
    Finished off with 8sets of 3reps of DE benches using 4different grip widths and 155lbs
    Starting to suck a little less at benching...
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  10. #10
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    Ended up not working today and found myself with some free time so I decided to get in a triceps workout



    Reps felt nice a strong so I'm excited since bench has been a weak area for me lately and I'm looking to bring it up
    Starting to suck a little less at benching...
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  11. #11
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    Originally Posted by 87lifter View Post
    Squat PR for reps yesterday
    Still working on sitting back on my sets. I am good pretty much every set up until my last one and then I tend to get a little more knee drift forward and that makes it more difficult to hit depth. Any tips/tricks are welcomed!
    You seem to have kind of a high bar placement on your back when squatting. I know for me, it was much easier to stay back when I moved to a low bar squat. Low bar squatting also added some lbs to my squat rather quickly. Maybe give low bar squats a try.
    Okay, have you ever been around chickens? They are stupid, uncooperative, inconvenient, ill-tempered creatures. They get what they deserve. [Bleep] chickens.

    http://www.startingstrength.com/resources/forum/showpost.php?p=54805&postcount=16
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  12. #12
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    Been having trouble with my bench lately so my roommate and I decided to do DB's as our first exercise for a little while instead of BB bench. This is the result...

    Starting to suck a little less at benching...
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  13. #13
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    DL and Bench workout today...



    After this hit 3x5r of Paused Bench with 205lbs and did 8sets of speed bench (3reps) afterwards
    Finished with Cable Crunches and Wide-Grip BB curls
    Starting to suck a little less at benching...
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  14. #14
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    From yesterday's workout:

    First exercise was DB Bench which I hit the 120's for a set of 4
    Then we moved on to Decline BB. This was my top set:


    After this we hit triceps pretty hard and then called it a day. Very good workout overall and I'm happy with this PR on decline as well as the one on DB Bench
    Starting to suck a little less at benching...
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  15. #15
    Registered User nitroboie's Avatar
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    Declines were smooth as hell, sooner or later you're going to run out of DBs to bench with. Keep it up.
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  16. #16
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    Originally Posted by nitroboie View Post
    Declines were smooth as hell, sooner or later you're going to run out of DBs to bench with. Keep it up.
    Yah, the DB's at our gym only go to 125's so in a couple weeks when I hit those for 5-6reps I plan on moving back to BB Bench as my staple exercise (or maybe decline...)
    Starting to suck a little less at benching...
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  17. #17
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    Vid from my lower body workout this afternoon:



    I plan to start OLY squatting on most Sundays (will probably do DL's every 3-4weeks instead) as well as on Wednesdays. Hopefully this will do me some good in the squat department and have nice carry-over to DL's.

    I also did some rack-pulls from just below the knee, 8sets of speed pulls with 225 and finished with walking DB lunges (killer on my glutes/hams)
    Starting to suck a little less at benching...
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  18. #18
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    Another solid lower-body workout today!

    Box Squats:


    GoodMornings:


    First time doing both of these exercises so feel free to let me in on anything I might need to tweak form-wise. I think I 'plop' down on the box a little too much but I'm not sure how to keep from doing that. Other than that i'm happy with both exercises and with the weight I was able to handle (although both were extremely hard!)

    Finished with Leg curls and some weighted abs
    Last edited by 87lifter; 12-06-2009 at 08:26 PM.
    Starting to suck a little less at benching...
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  19. #19
    ◄█▄ Whey to The Hey ▄█► Whey Hey's Avatar
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    Subbed to this thread, great vids 87....

    You form is very tight on most lifts, loving the deficit deads !
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  20. #20
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    Going to start doing more direct DL work on Sundays



    My plan is to take a babyslayer approach and slowly move the pins down until I can pull 5plates from the floor again. By the time that happens I plan to have some short bands from elitefts and will start pulling against the bands...

    After this I did some knee extentions, hypers, bb curls, and weighted sit-ups
    Starting to suck a little less at benching...
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  21. #21
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    Been doing OLY squats for almost 4weeks now and I hit 4plates today:


    I'll be taking the next 10days off due to vacation/traveling but once I get back into the gym I will be back to parallel squatting. I had plateaued at 415lbs so I'm hoping this month of OLY squats will help me push through that barrier this next time around...

    Finished the workout with leg curls and calf raises
    Starting to suck a little less at benching...
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  22. #22
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    Solid. Looking to pull that tomorrow if the weather holds up.
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    Subbed to this bro! good ****
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  24. #24
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    Originally Posted by nitroboie View Post
    Solid. Looking to pull that tomorrow if the weather holds up.
    I should be back lifting at LFF on the 27th (28th at the latest) so I should see you around. I've got some guest passes too so I'm gonna try to bring Harry a few times. Should be fun!

    Originally Posted by NeedGrip View Post
    Subbed to this bro! good ****
    Glad to hear it!!
    Starting to suck a little less at benching...
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  25. #25
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    Originally Posted by 87lifter View Post
    I should be back lifting at LFF on the 27th (28th at the latest) so I should see you around. I've got some guest passes too so I'm gonna try to bring Harry a few times. Should be fun!
    Nice! Still want to run Sheiko in January?
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  26. #26
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    Had a very good bench day yesterday...



    The video is of my second set of 2reps with that weight
    I would like to know what ya'll think as far as that lift passing in the USAPL (mainly the pause)

    Rest of my workout was:
    Standing Military (2reps with 175lbs)
    Skull Crushers (3sets x 10reps x 85lbs)
    OVHD Rope Extns (3sets x 10reps x various weight)
    Starting to suck a little less at benching...
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  27. #27
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    Both would pass.
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    87lifter is offline
    Been preparing for the USAPL meet on March 20th so I've been cutting a little bit of weight (about 8lbs) over the last 2months (plus my old laptop crapped out on me 2weeks ago so I had to get a new one. That's part of the reason for the long delay between posts). Cutting weight is starting to take a toll on my strength unfortunately. BUT...just got my new OLY shoes from MuscleDriver this week so I was super excited to squat in them...

    These shoes are helping me get depth much more easily but I think I need to bring in my stance about 1in to maximize my strength. Before the shoes I was squatting right at parallel which I think would be a coin-flip as far as getting white lights at my competition. VERY excited about these squats as they're very deep and close to an all-time PR (best ever was 440 for 2).
    Last edited by 87lifter; 02-26-2010 at 07:42 PM.
    Starting to suck a little less at benching...
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  29. #29
    watch me TurtleApe's Avatar
    Join Date: Mar 2008
    Location: Athens, Georgia, United States
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    You doing the battle on the border?
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  30. #30
    Wanna Start a Gym? 87lifter's Avatar
    Join Date: Oct 2005
    Location: North Carolina, United States
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    87lifter is offline
    Originally Posted by TurtleApe View Post
    You doing the battle on the border?
    Yes indeed! pretty sure nitroboie will be there too. you going?
    Starting to suck a little less at benching...
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