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1 Attachment(s)
If anyone wants to screw around with this spreadsheet go for it.
Its just stronglifts 5x5 with a 10% allowance, since even noobs have shytty days. Progression is measured through a mean rather than just a total.
The spreadsheet probably has some errors but whatever lol. Deadlift looks weird at first but when you input your weight lifted it works out fine
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Looking for a way to do [B]GHR[/B]'s, but my gym doesn't have the machine. This video outlines some great ways to do it anyway:
[youtube]9xSDFVCg2DM[/youtube]
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Daaaman those are the best looking squats I've ever seen from you. Neck looks super uncomfortable but it's not gonna kill you
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Thanks for the vote of confidence! Neck feels fine so far, I'm just keeping head up because l the "so you think you can squat" series believes it better locks the bar and because your body follows where you look. Which is lulzy because it contradicts plenty of other reasonable logic I've heard from others suggesting otherwise. So it leads to "do what works for you"
Hopefully this leads to less spinning wheels and better squats. I'm changing programs, so most of my assistance work reflects the things my squat needs.
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[B]Usual Barrage of videos..[/B]
Feel pretty good about today's squats. Almost lost my balance a few times on the fronts, and my back folded up a bit on the 355 set.. but I'm happy.
[B]315 x 5 [/B]
[youtube]uPacQzZD4Io[/youtube]
[B]355 x 3 (unbelted) felt meh..[/B]
[youtube]n49rEU_Aa1c[/youtube]
[B]Front squats... 225 x 3 [/B]
[youtube]kTyHamE3gxg[/youtube]
[B]240 x 3[/B]
[youtube]EHV2pldb084[/youtube]
[B]250 x 3..[/B]
[youtube]tgikWRHP9dI[/youtube]
ONWARD!
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Easy 235 single and some not-so-easy 215 triples on squat (knees were bugging me) yesterday.
10 mi run completed today.
Ow.
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[QUOTE=illiniStrive;1283097881]Easy 235 single and some not-so-easy 215 triples on squat[B] (knees were bugging me)[/B] yesterday.
10 mi run completed today.
Ow.[/QUOTE]Feels..felt
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[QUOTE=ErikTheElectric;1283104491]Feels..felt[/QUOTE]
If squat strength didn't require the use of knees or lower back I'm pretty confident I'd be repping 3 plates raw....
but you know, anatomy and physiology and all that.... (what a buzzkill)
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[youtube]qv5K6y6Qyls[/youtube]
I finally feel comfortable and confident with conv deads. 405 is ~95% of my latest (sumo) 1rm. Still a slight back round, and my lockout feels weird (easy, but I don't feel like I'm using the glutes enough. Maybe I'm just used to the super hip-centric sumo lockout.
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^^^ I have the reverse situation. I'm very comfortable with conventional so when I mess around with sumo I feel like i'm not using enough hip power on the lockout
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whats your guys deadlift frequency?
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[QUOTE=themonkay;1283525481]whats your guys deadlift frequency?[/QUOTE]
Once a week
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[QUOTE=themonkay;1283491891]^^^ I have the reverse situation. I'm very comfortable with conventional so when I mess around with sumo I feel like i'm not using enough hip power on the lockout[/QUOTE]
This is me too. My sumo sucks compared
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TFW barbells not long enough to assume real sumo stance
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[QUOTE=unstrong;1283565971]TFW barbells not long enough to assume real sumo stance[/QUOTE]
/tall people problems
seriously that sucks. grab it by the collars? lol
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[QUOTE=unstrong;1283565971]TFW barbells not long enough to assume real sumo stance[/QUOTE]
[B]Had this problem. Have two solutions for you:[/B]
1. Use 4 total clamps, on both sides of the weight you put on. Move the inside clamps away from the BB guards as far as you like.
2. Put smaller plates on the inside of the weight:
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=7220921&stc=1&d=1408745545[/img]
obviously subtract the smaller plates from your target weight for the set.
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[QUOTE=DAaaMan64;1283567731]Had this problem. Have two solutions for you:
1. put clamps on BOTH sides of the plates where the inside of the clamp farther from the guard on the BB.
2. Put smaller plates on the inside of the weight:
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=7220921&stc=1&d=1408745545[/img][/QUOTE]
Interdasting, will try next time I want to train some sumo.
EDIT: Also, I owe you some reps when you're off spread
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Piss poor past few days, session sucked balls today... d*cked around way too much. Need to just re-evalaute my routine/programming for now. Possibly even deload
Meh
Klokovs from today
[youtube]42SezmtJ2n0[/youtube]
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Would you guys take a look at my backoff deadlift set?
[youtube]HAYVu8TSWZ0[/youtube]
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Not bad. Try pulling the slack out ofthe bar, firing your hips through at lockout, and not controlling the bar so much on the way down
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So my deadlift form sucks. I can only deadlift as much as I squat (and yes, I squat to full depth, you can check my longer videos with commentary in my log for proof). My cues are to push the floor away from me at the start of the lift and then drive my hips through. Here's a quick video from yesterday:
[youtube]Uv3uI8CJ1l4[/youtube]
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[QUOTE=DAaaMan64;1283567731][B]Had this problem. Have two solutions for you:[/B]
1. Use 4 total clamps, on both sides of the weight you put on. Move the inside clamps away from the BB guards as far as you like.
2. Put smaller plates on the inside of the weight:
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=7220921&stc=1&d=1408745545[/img]
obviously subtract the smaller plates from your target weight for the set.[/QUOTE]
I'm always scared I'm gonna crush my toes with 350+ lbs. Usually the fear makes me go too slow and ruins my movement speed
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[QUOTE=psychodiver9;1283775051]Not bad. Try pulling the slack out ofthe bar, firing your hips through at lockout, and not controlling the bar so much on the way down[/QUOTE]
Appreciate your inputs, thanks! I just try to not make too much noise, dunno if it would be a problem to drop the bar in that gym.
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[QUOTE=unstrong;1283782091]So my deadlift form sucks. I can only deadlift as much as I squat (and yes, I squat to full depth, you can check my longer videos with commentary in my log for proof). My cues are to push the floor away from me at the start of the lift and then drive my hips through. Here's a quick video from yesterday:
[youtube]Uv3uI8CJ1l4[/youtube][/QUOTE]
One thing that stands out to me is that every time you drop your hips your elbows bend right before you make the pull. Turn those elbows inward just a bit and keep them locked out.
Some people like the cue of pushing the floor away but it never clicked with me. I just think of trying to dig my heels hard
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[QUOTE=Siobahn;1283801361]Appreciate your inputs, thanks! I just try to not make too much noise, dunno if it would be a problem to drop the bar in that gym.[/QUOTE]
You don't have to drop is but just don't try to control it so much
@un your first move is raising the hips which pushes your shoulders over the bar. Your bar path is straight up and down. Pull the bar into your legs to start the movement then fire your hips forward not up
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@un In addition to what psycho said, you should follow the same path up as you do down. More people are injured on the eccentric portion of the lift than the concentric. If you watch your video, when you lower the weight, you initially load the hips but you get to a point where your hips run out of room and you round out the low back to let the weight down. That's the point where you need to give back that slight knee bend you started with, keep a neutral spine, and set the weight down. Then you're already set for the next rep.
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[QUOTE=themonkay;1283816891]One thing that stands out to me is that every time you drop your hips your elbows bend right before you make the pull. Turn those elbows inward just a bit and keep them locked out.
Some people like the cue of pushing the floor away but it never clicked with me. I just think of trying to dig my heels hard[/QUOTE]
[QUOTE=psychodiver9;1283842251]You don't have to drop is but just don't try to control it so much
@un your first move is raising the hips which pushes your shoulders over the bar. Your bar path is straight up and down. Pull the bar into your legs to start the movement then fire your hips forward not up[/QUOTE]
[QUOTE=JHarden;1283882321]@un In addition to what psycho said, you should follow the same path up as you do down. More people are injured on the eccentric portion of the lift than the concentric. If you watch your video, when you lower the weight, you initially load the hips but you get to a point where your hips run out of room and you round out the low back to let the weight down. That's the point where you need to give back that slight knee bend you started with, keep a neutral spine, and set the weight down. Then you're already set for the next rep.[/QUOTE]
Thanks for the advice guys, definitely gonna keep this in mind.
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Your arms and legs pretty long, so a proper starting position is going to feel pretty retarded and IMO that's a good queue.
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[Youtube]XM-vjN0DoKU[/YouTube]
Hit a sumo double @97+%
Made up for my arm aches.
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One thing I hate about sumo is my hands hitting my knees/legs on the way up and making my grip feel like it will fail