In the interest of sharing information, getting some more activity on here, and curious on what others are doing I started this thread. I'm constantly reading and researching articles and books from years past to today.
To get started, I recently came across a couple really good deadlift articles one on sumo and one on conventional
sumo from 1980 going over technique.
http://ditillo2.blogspot.com/2012/01...lie-evett.html
conventional from 1983 going over causes of failure and remedial actions
http://ditillo2.blogspot.com/2011/11...andy-kerr.html
I need to get my hips back in shape and more mobile. Finally getting them healthy again and they are definitely limiting my squats and deadlifts as I do both with a wider sumo stance. With that I should be able to open up my hips a lot more and get into a better position on my pulls.
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09-19-2012, 01:20 PM #1
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
What have you learned today? (Strength Related)
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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09-19-2012, 01:23 PM #2
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09-19-2012, 01:50 PM #3
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
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09-19-2012, 01:55 PM #4
I'm not sure how much this will help you as it's not exactly for deadlifts, but I recently learned that I had a hip mobility problem that fairly severely limited my ability to squat.
Here is the video with some mobility exercises that really helped me open up my hips without crippling pain: (and I apologize in advance, I can't actually link yet)
mobilitywod.com/2011/03/episode-198-open-up-you-hips-for-better-squatting.html
The one that really helped me was the first one he does up against the wall. I know it's for squatting, but I would imagine it would have some sort of carryover for opening up the hips for pulling too.Last edited by SumPersonGuy; 09-19-2012 at 02:01 PM.
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09-19-2012, 02:02 PM #5
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
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09-19-2012, 02:28 PM #6
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09-19-2012, 02:57 PM #7
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09-19-2012, 04:00 PM #8
I know most people know about it already, but what he said ^^^
mobilitywod has really made a huge difference for me and I try to watch those vids as much as I can.
I was having trouble getting to depth with anything under 185.
I started doing band distraction stuff for my hips about two weeks ago.
Now I can drop into a hamstrings to calves bodyweight squat and sit there without discomfort or pinching. It's some amazing stuff.
Pulled sumo today maybe the 3rd time I've ever tried em and was able to get a decent setup and pull without hip pain.
I learned a bit about the wall squats today, watched a vid of mick manley doing them. Gonna try them soon.
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09-19-2012, 05:20 PM #9
I learned today, and basically this week, that there aren't enough hours in the day. I work from 7:30 til 5 and with the time it takes to get ready and drive its more like 6:30 to 5:30. Then I gotta take my dog to the dog park and then come home and eat. Now its already 7:15 and I just now gotta get ready to go to the gym then come home and shower, eat and relax before going to bed so I can be well rested for tomorrow. I don't know how you guys possibly fit work with family and powerlifting and everything else.
inb4 welcome 2 the real world1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
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http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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09-19-2012, 05:45 PM #10
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
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Recovery can be hard with a family, work, and other responsibilities. I don't get to train until 10 or 11pm. I'm not in bed until 12:30 - 1am. I'm up at some to several random times in the night putting my son back into bed. Then I'm up some time between 5-6am with the kids and then off to work again. Lack of sleep is my biggest issue but do what I have to do and keep pushing through it all.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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09-19-2012, 05:47 PM #11
Last night ( was 3am, I consider it today) I read through the eight keys, was a huge wealth of information and since I'm programming my Westside template almost perfectly in line with the sample 9 week one he provides I wanted to go through and see how I could twist it to work in my college gym. Thanks to Jason I also picked up minis, monster minis, and light onyx bands for under $70 with shipping to use with my new programming on DE days.
Also learned about band tension and how to add/reduce it by doubling or changing the way its attached at the bottom of the rack. Our college gym has no pins to put at the bottom so likely I'll be using DBs if its early in the morning or looping it through the bottom frame on the sides.
Finally, also learned more about board pressing and am planning on going home from uni next weekend to build 1,2, and 3 boards in my dads workshop to bring back for training.follow me on IG @ampUP11
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09-19-2012, 05:50 PM #12
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
Choking to the bottom of the rack if it can be done would be the easiest thing to do but make sure the rack is either bolted down or weighed down.
Last edited by Jason2459; 09-19-2012 at 05:57 PM.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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09-19-2012, 05:52 PM #13
It's definitely crazy with work and a family. I lift in my garage at 5:30am because otherwise it wouldn't get done.
Like an idiot I signed up for tae Kwan do with my kids a couple of weeks ago. Kicking a bag after dead lifts and front squats is not the smartest thing I've done.*Unaesthetic Crew* Disregard V-Taper, Acquire PRs Thread
"I think most of us would pay good money to be able to fit a whole jar of the greatest thing known to man into our macros on a daily basis." - MikeK46
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09-19-2012, 06:09 PM #14
The rack also has plate racks on it so its weighed down with probably 500lbs worth of plates at any given time. I'll try choking it to the bottom and see how it works.
Would you suggest I double it if I want to do banded bench on DE days? Or just loop it a few extra times like Mark Bell does here:
from 1:20 onfollow me on IG @ampUP11
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09-19-2012, 06:31 PM #15
- Join Date: Dec 2010
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In b4 "you're a kid, shut up"
Im nerding out right now to an old Chad Wesley Smith article right now about consolidating stressors for atheltes. It's pretty interesting, he goes over basic stress like sprinting, jumping, throwing, sports practice, max lifts, dynamic lifts, SPP drills. Then goes on to talk about ways to organize everything effectively without causing overtraining, because sprinting, jumping, throwing, max effort lifting all in one week for 12 weeks at a time would mess you up. It basically goes from 6 "medium" stress workouts for 3 weeks, then 3 hi-med/3 med-low/ for 3 and a deload, to 2 hi/2 med/2 low and a deload, to 2 hi/1 med-hi/3 low, to 2 hi/1 med/3 low. And you ask how is something "'medium" stress? Stuff like sub-maximal/non-dynamic lifts, hill sprints(because your body can't go as fast, your CNS isn't taking such a beating), box jumps, med ball throws. It makes perfect sense that hill sprints cause less stress than regular sprints, since you aren't going as fast, your not exerting as much force, since you aren't exerting as much force your CNS isn't as stressed. I want to be like Chad when I grow up. So much awesome.
Then Joel Jameson, holy cow. Has anyone read his stuff? I've always thought being "conditioned" was just like being able to run a good mile time, but naaaah. More nerdy ass science ****( which I love). If the body can train to exert maximal force every 10 minutes, why can't it train itself to be better at performing 4-6 seconds of sub-maximal force with 30 seconds rest(*****c energy system)? Or exert sub-maximal force for 2 minutes with 30 seconds rest then repeat for two more times(lactic/part aerobic)? It's amazing how versatile the human body is.
In b4 tl:drLook me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
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09-19-2012, 06:34 PM #16
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
That's choking the band around the base and good for squats. For bench just loop the band under the base folding it in half and what would be considered doubling it up. Get the pins in place to save your life because first time using the bands it will be very wobbly and unusually unstable.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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09-19-2012, 06:40 PM #17
Do you calculate weight with the bands or just train using them?
I want to do DE squat with them but in terms of calculating my 50% (340/2=170) and the minis are 53lbs at squat height so would I underload or overload the bar since I'm using bands? I would put dimes on the bar and then use minis so it would equate to ~170 at the top, but I'm thinking I should load up a lot more. The Eight Keys didn't say much about calculating with band tension involved so that was one area I'm in the dark aboutfollow me on IG @ampUP11
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09-19-2012, 06:54 PM #18
Overtraining, even on a traditional 1x a week, is a very very harsh reality when your numbers get over the 600 range.
I can't deadlift every week, even periodised, has to be every second week with bigger jumps.
I should never squat without heeled shoes. I have the mobility not to but my squat is just so much better with heels.
Titan THP wraps > everything. Yes, even my beloved strangulatos.
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09-19-2012, 07:00 PM #19
- Join Date: Dec 2010
- Location: United States
- Age: 28
- Posts: 5,631
- Rep Power: 1013
Look me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
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09-19-2012, 07:01 PM #20
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09-19-2012, 07:11 PM #21
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09-19-2012, 07:47 PM #22
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
You take weight off the bar for how much weight the bands put on at the bottom. You should be aiming for 60% straight weight of your 1RM as a starting point. If you don't know how much weight the bands are applying to the bar at the bottom start with about 50% when using bands. If you are moving the bar to slow then reduce bar weight. I wouldn't use the bands on bench for more then 3 weeks in a row. Even if you don't have shoulder problems you don't need to create one.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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09-19-2012, 07:49 PM #23
Yeap, I use to be in a similar boat when my dog was a puppy. I'd wake up 1 or 2 times in the middle of the night to take him out to pee. And by 6am he was wide awake and ready to be entertained. So for awhile I would wake up every day at 6am and not train till 6pm. That is probably why I can wake up 6:30am these days no problem. I don't even drink coffee or any kind of caffeine/energy drink. Staying up late is another story, I've never been a night person and can get tired and lazy pretty quick. But I guess I just need to stop trying to compare my training now to when I was in school and had alot less priorities and more free time to either do nothing or eat a ton of food.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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09-19-2012, 07:53 PM #24
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
Good to see you back.
About how wide is your foot placement on squats? (will have to look at your vids again)
I'm trying out the Rhino Anaconda's at my meet coming up but will have to get some THPs to try out for the meet after that. So far the apt hybrids are my favorite. Or are you now sponsored by Titan? lolMy Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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09-19-2012, 08:45 PM #25
What I learned today from reading Jason's log:
Doing ME squat work to a 16" box is stupid, especially when you lift raw
Doing ME bench to a 3 board is generally stupid, especially when you lift raw
Going for 3 RMs before you start doing singles on ME day is stupid
Having reverse bands set up to not deload at ANY point of your max effort lift is really stupid
Making a big ordeal about racing to a 1300 lb total @ 220 is really stupid
$50,000 worth of equipment can't make up for stupid.
MUSCLEBEAR OUT.Elite Raw Powerlifter
633 / 418 / 633 - 1686 Raw (Wraps) @ 242
The Muscle Bear | Discover Your Powerlifting Potential
http://www.themusclebear.com
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09-19-2012, 08:47 PM #26
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09-19-2012, 08:51 PM #27
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
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09-20-2012, 04:48 AM #28
Thanks.
Nothing extreme either way, around shoulder width but I'm pretty broad.
THP's will bite you much more than Anacondas, especially the first few times. My legs pretty pretty raw.
I'm sponsored by the guy who sells metal in Aus, so I get some stuff for free or very very cheap. eg both my squat and dl metal suits were custom made and cost less than 1 standard suit on elitefts.
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09-20-2012, 04:51 AM #29
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09-20-2012, 05:06 AM #30
I have learned that training fasted is not optimal. But that training fasted is better than not training at all. Food intake is important. Food timing much less so. Yes, that took me 40 years to figure out.
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