Baco Bacon's No-Lollygagging Lofty Linear Gains!

[IzzyT]

It's not possible to deadlift correctly without your shins touching the bar. Mark has long ass legs so it is always going to look weird compared to most people with more normal leg anthropometry. You can set up with the bar out of over your toes, but, if it is heavy, it won't leave the floor until it is over mid-foot. Analyze as many heavy deadlift videos as you want. I'll give you a $100 if you find a single one that doesn't conform to what I just said.

Even look at your own video. The bar moves backwards towards you before it ever leaves the ground.

[Little_Moth]

Really strong OHP man, you're repping my max haha! Form looks solid on Deads too, looked easy as fukk too, looking forward to PRs.

[JohnB46]

you are color blind young man, my belt is blue thank you!!!

[snrygo]

Awesome pressing!

Lift numbers I am aiming for are 260 squat, maybe 170 bench and maybe 275 Deadlift.


My dead numbers when I was doing them fresh was like 265 for reps a couple weeks ago but I recently started deadlifting after my squats and numbers plummeted lol.


These are minimum numbers btw, I will probably surpass them.



What are you shooting for?

[BulkingForever]

I'm super in on this!! nice PR's you have been hitting already

any tips for how to get fuarkinn perfect squat form like yours? I think i have poor hip flexibility so I've been stretching by squatting and forcing my knees out but I'd like to hear how you learned and your input.

Mirin hard. keep on keeping on.

[My_Legacy]

Lookin forward to the squat max next week - should be interesting!

[IzzyT]

what Uganda do, baco?

[snrygo]

I'm super in on this!! nice PR's you have been hitting already

any tips for how to get fuarkinn perfect squat form like yours? I think i have poor hip flexibility so I've been stretching by squatting and forcing my knees out but I'd like to hear how you learned and your input.

Mirin hard. keep on keeping on.

Stretching+foam rolling+lacrosse ball=$$$$

[The Shoeless Wonder]

It's not possible to deadlift correctly without your shins touching the bar. Mark has long ass legs so it is always going to look weird compared to most people with more normal leg anthropometry. You can set up with the bar out of over your toes, but, if it is heavy, it won't leave the floor until it is over mid-foot. Analyze as many heavy deadlift videos as you want. I'll give you a $100 if you find a single one that doesn't conform to what I just said.

Even look at your own video. The bar moves backwards towards you before it ever leaves the ground.

i even said disregard my vid. i was showing how to sit back. plus, the bar goes straight up.

its extremely possible to dl with the bar away from the shins. thats how its supposed to be. too close to the legs = too much back work. when i was doing conventional, i lined the bar up around where my toes began; thats what made the lift easier for me. ill take that hundo from your wallet now

[Eighttroy19]

What is your secret baco!? What is your setup for OH Pressing? Arch lower back, squeeze ass cheeks? Push stomach out on belt or just tight core? Anything you could point out that has helped your OHP?

[SavageAnimal]

subscribed Great log

[IzzyT]

plus, the bar goes straight up.

It does not. I can draw lines if you really want, lol.

its extremely possible to dl with the bar away from the shins.

Do you have a video of this happening?

For example, take this video of Ed Coan:

Notice, that he tries to sit back and get the bar further out over his toes. Also notice that the bar doesn't leave the ground until it comes back in over his mid-foot.


Sorry for clogging up your log with more *******ry baco. Seems to be a specialty of mine, lol.

[The Shoeless Wonder]

[IzzyT]

I'm familiar with Dave's thoughts on this. He also doesn't support your position so I'm very confused as to why you'd post his videos. Dave wants his lifters to get as close to the bar as possible. He teaches people to pull with vertical shins and with shoulders behind the bar. This is the opposite of the set-up mistake you were suggesting to Mark. Mark sets up more like Dave would teach which is why he has to come forward before the bar leaves the ground.

The lats cannot operate at maximum efficiency until they are aligned at 90 degrees with the humerus. This is the position where the arms encounter the least moment force (leverage) and thus is the position the lats most effectively prevent them from rotating out plum to the humerus. And this ALWAYS occurs with the shoulders out in front of the bar and the arms inclined at 7 to 10 degrees.

Pulling with the bar way out over your toes only works with snatches and light cleans. In a heavy deadlift, your body cannot overcome the unnecessary moment arm it creates between the mid-foot balance point and the bar.

Analyze videos of heavy deadlifts and you'll come to the same conclusion.

[The Shoeless Wonder]

sumo is close to the legs. conventional is not

dave even says the only time the bar should be close is with CLEANS.

[IzzyT]

Interesting because I don't remember Dave teaching it that way (go to 2:40):


I don't think Dave supports your point, but I also think Dave is wrong so I'm not exactly interested in defending his teaching method on this one, either. Elite teaches the squat and deadlift from the perspective of a geared lifter. Their bench video is very good, though.

[DDon1996]

It's not possible to deadlift correctly without your shins touching the bar. Mark has long ass legs so it is always going to look weird compared to most people with more normal leg anthropometry. You can set up with the bar out of over your toes, but, if it is heavy, it won't leave the floor until it is over mid-foot. Analyze as many heavy deadlift videos as you want. I'll give you a $100 if you find a single one that doesn't conform to what I just said.

Even look at your own video. The bar moves backwards towards you before it ever leaves the ground.

I like you. Plz lift with me over spring break.

[The Shoeless Wonder]

i cant hear cuz im at work. but i think the first vid he talks about the bar placement and the shins.

i watched a few of his vids to help me when i moved to sumo. for conventional, its a mix between my experiences and his. i understand there are a few things a lifter has/likes to do, but for the most part, there is a guideline. mark does have his delts in a good spot when he sets up. i saw that the first time i watched. maybe he should go sumo

[IzzyT]

I like you. Plz lift with me over spring break.

Definitely gotta get everyone together for a sesh eventually. Do you know when the next USAPL meet is? Do you go to the same school as Mark?

[baco_bacon]

@Izzy and Shoeless Wonders:
I can't view the videos right now but which ones are the best to watch? And like Izzy said, my legs are very long, so either way it is going to look awkward. And no, I am NOT a sumo built guy; last time I tried I hardly pulled 295 when my conventional was 345 after training it for a while. My groin/hips are weak and inflexible as fuuu.

Lastly, I honestly have no idea what to do for deadlifts. What you two are saying is contradicting each other.

Strong press! 150 is a nice little milestone. Those don't look paused to me, though.

They are more paused than usual... i'm going to stick with what I'm doing and just not name it "pause" anymore, because they feel great for me.

Really strong OHP man, you're repping my max haha! Form looks solid on Deads too, looked easy as fukk too, looking forward to PRs.

Haha, thanks man! Apparently not so solid form but it still felt solid haha. Keep looking forward to 'em!

you are color blind young man, my belt is blue thank you!!!

Oh shoot haha sorry I just guessed purple

Awesome pressing!

Lift numbers I am aiming for are 260 squat, maybe 170 bench and maybe 275 Deadlift.


My dead numbers when I was doing them fresh was like 265 for reps a couple weeks ago but I recently started deadlifting after my squats and numbers plummeted lol.


These are minimum numbers btw, I will probably surpass them.



What are you shooting for?

Awesome. You'll be able to use this meet to gauge progress for meets later on. That's awesome.

Definitely go for more if you know you can.

I'm shooting for 455+/275/455+

I'm super in on this!! nice PR's you have been hitting already

any tips for how to get fuarkinn perfect squat form like yours? I think i have poor hip flexibility so I've been stretching by squatting and forcing my knees out but I'd like to hear how you learned and your input.

Mirin hard. keep on keeping on.

Already? Haha it's been a few months bruh. I've learned by trial and error. Also, before every squat workout I do dynamic stretches/foam roll/stretch/squat warmups all the time. Get a video of your squats up and PM it to me - I will help you out as much as possible.

Lookin forward to the squat max next week - should be interesting!

Very interesting. I'm psyched!!!

What is your secret baco!? What is your setup for OH Pressing? Arch lower back, squeeze ass cheeks? Push stomach out on belt or just tight core? Anything you could point out that has helped your OHP?

Don't really purposely push out my stomach but I always suck in for a big breath, which does push out my stomach a bit. I still have work to do on my OHP (hip activation mainly) to progress even further, but a straight bar path, driving through with your head, gripping the bar AS HARD AS POSSIBLE, tight everything, and chalk has helped for me.

subscribed Great log

Thanks brutha

I like you. Plz lift with me over spring break.

This

Definitely gotta get everyone together for a sesh eventually. Do you know when the next USAPL meet is? Do you go to the same school as Mark?

Not the same school. He lives in Spokane however he visits on breaks and he will be with us on Spring Break.



Smashed bish again/10. Probably used 1/3 of my 6 day buildup so far haha but tomorrow is still day 7 on the No Fap challenge because I didn't fap. Time to study for the rest of the night.

[DDon1996]

Definitely gotta get everyone together for a sesh eventually. Do you know when the next USAPL meet is? Do you go to the same school as Mark?

Meet in this state? Should be Alki, in summer. And no I live in Spokane.

[DominationStation]

The lats cannot operate at maximum efficiency until they are aligned at 90 degrees with the humerus. This is the position where the arms encounter the least moment force (leverage) and thus is the position the lats most effectively prevent them from rotating out plum to the humerus. And this ALWAYS occurs with the shoulders out in front of the bar and the arms inclined at 7 to 10 degrees.

I've already read the deadlift chapter of SS multiple times, don't need to read it again!

...brb rereading the deadlift chapter of SS again because deadlifts are badass.

[IzzyT]

Tate has a lot of good ideas for how to get a really tight set up and I'm sure he could add weight to any of our pulls because he has sooo much practical experience, but a lot of those old EliteFTS videos are not biomechanically sound in their suggestions.

I can explain biomechanics or you can pull up any heavy deadlift on youtube and watch the position the lifter is in when the bar actually leaves the ground. Or both. I know this stuff like the back of my hand. Just turned in a 7,000+ word test on this very subject.

This is the practical stuff:


If you want to know the theoretical stuff, let me know.

Edit: This is a great post on the subject:
http://startingstrength.com/resource...468#post182468

[IzzyT]

Meet in this state? Should be Alki, in summer. And no I live in Spokane.

Yeah, here in WA. Ah, I see. Just wondering.

[DDon1996]

Yeah, here in WA. Ah, I see. Just wondering.

But I visit the Lynnwood area every other month or so.

[IzzyT]

But I visit the Lynnwood area every other month or so.

When I added Mark on ********, the mutual friends included my little brother and his GF. Me = waitwut? The ****? Thought it might be similar with you lol

[DDon1996]

When I added Mark on ********, the mutual friends included my little brother and his GF. Me = waitwut? The ****? Thought it might be similar with you lol

Lol not likely. My last years on the west were spent in Everett- Muk. school district, not on dat Northshore tiem.

[baco_bacon]

Thanks, fellas. Will look more into it.


Bill Starr's 5x5
Week 8 / Day 4


Squat
w/u
bar x 5
bar x 5
bar x 5
135 x 5
205 x 5
255 x 5
295 x 5
345 x 5
395 x 3
Not too bad

Pause Bench
w/u
bar x 5
bar x 5
115 x 3
145 x 3
175 x 3
205 x 3
235 x 3(x3)
I don't know what happened, but the speed off my chest was incredible today. Still rising steadily.

DB Rows
65 x 8
85 x 8
105 x 5
All strict

Accessory
Hammers: 25x8, 45x8, 65x6
yes a little cheaty haha but still fun

Lateral raises: blah blah blah


Notes
Felt fine (lol)

[JohnB46]

mirin bench

[baco_bacon]

mirin bench

Mirin you