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  1. #5761
    I'm the beast Iceman1800's Avatar
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    Originally Posted by brendbro View Post
    hang on, i thought rack pulls were supposed to be a great assistance exercise for deadlift lockouts? i realise what jason is saying, that different styles are suited for different purposes, but...



    que?
    because the majority of powerlifters doing rack pulls make them more of a 1/4 squat. They are no where near the same lockout position in a rack pull as they are in a regular deadlift.
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  2. #5762
    Registered User BringtheNoise's Avatar
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    Originally Posted by DaBubzy View Post
    exactly. warmed up with 275 (3) 315(1) 335(1) pretty damn easy. 385 wouldnt budge. got it for 2 the last time, 1.5 the time before that (both PRs and up from 365x3).

    idk, shyts wierd.
    What kind of programming are you doing??

    Your warmup isn't ideal, and if you only got 385 for 2 last time it shouldn't be your FIRST work set.
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  3. #5763
    towering over asians Ajaro's Avatar
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    getting a pain in my right leg, right under my knee (between my shin and the knee?) and sort of down the leg, and on the muscles that line down the side of my shin. I can only assume it has something to do with ankle flexibility on squats? Its weird and only hurts when weight gets put on it in a certain way, but I'm still able to squat.
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  4. #5764
    I'm the beast Iceman1800's Avatar
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    Shin splints maybe? Trying new shoes recently?
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  5. #5765
    towering over asians Ajaro's Avatar
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    Originally Posted by Iceman1800 View Post
    Shin splints maybe? Trying new shoes recently?
    No, had the shoes a while. I mean, I know it happened after a day of squatting maybe too deep than I'm used to? Pain only comes when I really bend down and put weight on that side/get up on that side. Also feel it when like, my calf and hammies meet and my calf is pushed in towards my shins (like it would at the bottom of a super deep squat, or even a little when I pull my leg back behind me). Just trying to figure out what it is exactly that I can stretch out to prevent this from continuing or happening again...
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  6. #5766
    Registered User Andrew_S's Avatar
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    Originally Posted by Ajaro View Post
    No, had the shoes a while. I mean, I know it happened after a day of squatting maybe too deep than I'm used to? Pain only comes when I really bend down and put weight on that side/get up on that side. Also feel it when like, my calf and hammies meet and my calf is pushed in towards my shins (like it would at the bottom of a super deep squat, or even a little when I pull my leg back behind me). Just trying to figure out what it is exactly that I can stretch out to prevent this from continuing or happening again...
    Just to toss some ideas out, are your knees tracking over your feet correctly? If your stance is narrow, letting them travel too far out (pushing the knees out) can be just as bad as having them cave in, IMO. Also, does the weight shift forward on you? Can sit back more. Tighter core, more upright, etc.
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  7. #5767
    towering over asians Ajaro's Avatar
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    Originally Posted by Andrew_S View Post
    Just to toss some ideas out, are your knees tracking over your feet correctly? If your stance is narrow, letting them travel too far out (pushing the knees out) can be just as bad as having them cave in, IMO. Also, does the weight shift forward on you? Can sit back more. Tighter core, more upright, etc.
    Interesting, it might have something to do with the first bit you mentioned especially. I'll try to break my form down a bit more
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  8. #5768
    Resident Binge Drinker DaBubzy's Avatar
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    Originally Posted by BringtheNoise View Post
    What kind of programming are you doing??

    Your warmup isn't ideal, and if you only got 385 for 2 last time it shouldn't be your FIRST work set.
    It really depends on the lift and what i've been successful using in the past.

    Like for deads I usually like to make my first work set my heaviest and do a RPT style lift. For bench i'm more conditioned so for work sets I can go from heavy to heavier and work my way up (265 - 275 - 280 - 285 was my last)

    For squats I swear it depends on the day. Some days Ill stick with the same weight and do something like 3x3. Somes days i'll do more of a RPT style.

    Would love some advice on rep schemes/programming. Dont want to waste my time on my first bulk
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  9. #5769
    Registered User BringtheNoise's Avatar
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    Originally Posted by DaBubzy View Post
    It really depends on the lift and what i've been successful using in the past.

    Like for deads I usually like to make my first work set my heaviest and do a RPT style lift. For bench i'm more conditioned so for work sets I can go from heavy to heavier and work my way up (265 - 275 - 280 - 285 was my last)

    For squats I swear it depends on the day. Some days Ill stick with the same weight and do something like 3x3. Somes days i'll do more of a RPT style.

    Would love some advice on rep schemes/programming. Dont want to waste my time on my first bulk
    I'm of the belief that deadlifts are the worst lift to do RPT on. This is my personal opinion, others may disagree.

    As far as programming, we would need more information.. such as goals, experience etc.. I only check in here every so often so if you have posted before I apologize.
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  10. #5770
    USAPL Nut Hugger ErickStevens's Avatar
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    Fuk brahs, hurt my shoulder on Monday and it's still bothering me. Had to do SSB Squats instead of back squats today. I'm not even mad though, because I needed to do more SSB/Front Squat work because of my weak ass upper back. It doesn't hurt when I bench either, so that's a huge plus.

    In other news - Kelsea benched 130 x 1 and 95 x 15 today. I was so proud.
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  11. #5771
    Registered User Andrew_S's Avatar
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    Has anyone bought The Max Muscle Plan, by Brad Schoenfeld (http://workout911.com/) yet? I guess our main man Alan reviewed the nutrition section for it. Was just curious as to any thoughts.





    Originally Posted by ErickStevens
    Fuk brahs, hurt my shoulder on Monday and it's still bothering me. Had to do SSB Squats instead of back squats today. I'm not even mad though, because I needed to do more SSB/Front Squat work because of my weak ass upper back.

    In other news - Kelsea benched 130 x 1 and 95 x 15 today. I was so proud.
    Saw that in your log. You've got a good attitude about it...seeing it as an opportunity to hit up some fronts and SSB squats. I'm sure it'll help.
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  12. #5772
    Resident Binge Drinker DaBubzy's Avatar
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    Originally Posted by BringtheNoise View Post
    I'm of the belief that deadlifts are the worst lift to do RPT on. This is my personal opinion, others may disagree.

    As far as programming, we would need more information.. such as goals, experience etc.. I only check in here every so often so if you have posted before I apologize.
    Experience wise i've probably lifted since 7/8th grade and been serious for about 2 and a half years. Trying to bulk at a surplus that averages out to about 2100 cals/week, building up size and mainly strength. Wanted to have a good base to cut for starting january. However, being a former fat arse I put on weight easy and get self conscious as hell, so told myself i'd never go above 200 lbs again (at least in the shape i'm in now).

    Had good luck on bench doing a scheme that was 8 6 4 3 2 1 4 with the 3 2 1 getting heavy and the drop set of 4 the same as the initial set of 4. been thinking about doing this on squats and deads too
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  13. #5773
    Determination. King222's Avatar
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    hello, don't know why i didn't investigate this thread sooner

    do any of you guys get bruising on your thighs above your knees from sliding the bar down your thighs on deads? I'm starting to get some l0l0l bruises from dl'ing 300+ now... can't imagine what itd do at 400-500 dl's
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  14. #5774
    Mother Pho Ga phal's Avatar
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    Originally Posted by King222 View Post
    hello, don't know why i didn't investigate this thread sooner

    do any of you guys get bruising on your thighs above your knees from sliding the bar down your thighs on deads? I'm starting to get some l0l0l bruises from dl'ing 300+ now... can't imagine what itd do at 400-500 dl's
    No.

    The only time I remotely do that is during rack pulls because of the starting position.
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  15. #5775
    Registered User TomBremner's Avatar
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    so im reading some old jamie lewis **** and he talks over head pressing anywhere between 4 and 8 times a week. anyone have any input on this crazy frequency?
    You are not a fragile ornament ready to collapse into an exhausted mass of goo simply because you squatted more than once in a 7-day week.

    It'd be like preparing your entire life to bang 100 chicks in a row, getting tan, hitting the gym, making sure your hair looks right and reading the Kama Sutra, only to realize when you get there that you're gay and cannot get hard in the presence of women.
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  16. #5776
    Determination. King222's Avatar
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    Originally Posted by phal View Post
    No.

    The only time I remotely do that is during rack pulls because of the starting position.
    how are you avoiding it? only thing i can imagine is dropping the dead after lifting it (which i fking wish i could do but my home gym == ymca and my school gym doesn't really like it either)

    as a side note, that elitefts deadlift video in op seems kinda iffy... did something change to where rounding your back after DL'ing is now appropriate? the squat series was awesome though, definitely going to make some adjustments
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  17. #5777
    Mother Pho Ga phal's Avatar
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    Originally Posted by King222 View Post
    how are you avoiding it? only thing i can imagine is dropping the dead after lifting it (which i fking wish i could do but my home gym == ymca and my school gym doesn't really like it either)

    as a side note, that elitefts deadlift video in op seems kinda iffy... did something change to where rounding your back after DL'ing is now appropriate? the squat series was awesome though, definitely going to make some adjustments
    I don't physically drag/drop the bar down my quads, the only reason it happens to me during rack pulls is because the safety is set up below my knee and it's inevitable.

    See:



    In regards to back rounding, (generally) thoracic rounding is okay while lumbar isn't (then again some of the best DLer's round that as well IIRC)
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  18. #5778
    crocodile tears brendbro's Avatar
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    Originally Posted by phal View Post
    In regards to back rounding, (generally) thoracic rounding is okay while lumbar isn't (then again some of the best DLer's round that as well IIRC)
    yeah

    "That I will break my back I heard from as long as I started to deadlift, or for the last 16 years. I have always deadlifted with a rounded back... when I deadlift, my back remains in the same rounded position throughout the lift, irrespective of whether I can lift the weight or not, and this protects it from injury. But you need very strong abs if you want to deadlift like that"
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  19. #5779
    Misc MD Crew Geoloop's Avatar
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    Originally Posted by ErickStevens View Post
    In other news - Kelsea benched 130 x 1 and 95 x 15 today. I was so proud.
    Grats to her

    I managed to get 200lb x 8 today, baby steps toward decent lifts
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  20. #5780
    Determination. King222's Avatar
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    Originally Posted by phal View Post
    I don't physically drag/drop the bar down my quads, the only reason it happens to me during rack pulls is because the safety is set up below my knee and it's inevitable.

    See:



    In regards to back rounding, (generally) thoracic rounding is okay while lumbar isn't (then again some of the best DLer's round that as well IIRC)
    ah you just ever so slightly keep the bar away from your lower thigh area wheras i just slide it down it.. just gotta practice leaving a small amount of space rather than grinding it against my quad area i suppose

    edit: and lmfao at sama at the end of name, you play cs? i feel our musical tastes are very similar too by going through ur log :P
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  21. #5781
    Erick wrecked it PR1MO's Avatar
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    Originally Posted by brendbro View Post
    yeah

    "But you need very strong abs if you want to deadlift like that"
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  22. #5782
    Mother Pho Ga phal's Avatar
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    Originally Posted by King222 View Post
    ah you just ever so slightly keep the bar away from your lower thigh area wheras i just slide it down it.. just gotta practice leaving a small amount of space rather than grinding it against my quad area i suppose

    edit: and lmfao at sama at the end of name, you play cs? i feel our musical tastes are very similar too by going through ur log :P
    Yeah, phalsaMa.

    I was part of that club since its origin if that's what you're asking
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  23. #5783
    Determination. King222's Avatar
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    worddddddd! used to play with keef a lot and jasper and all of those guys hahaha, i'm more of a newschool player (or was, cs:go ruining things :X)
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  24. #5784
    Mother Pho Ga phal's Avatar
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    Originally Posted by King222 View Post
    worddddddd! used to play with keef a lot and jasper and all of those guys hahaha, i'm more of a newschool player (or was, cs:go ruining things :X)
    Ahh nice, small world. I've known Keith/Jasper for over 6 years
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  25. #5785
    USAPL Nut Hugger ErickStevens's Avatar
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    All time PR today: 585 x 3 deadlift. Not bad for 7 days without carbs.
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  26. #5786
    Banned JasonDB's Avatar
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    Originally Posted by ErickStevens View Post
    All time PR today: 585 x 3 deadlift. Not bad for 7 days without carbs.
    Why you no eat carbs? You found keto pop tarts? Gratz on the PR though... pretty beast mode.
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    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by JasonDB View Post
    Why you no eat carbs? You found keto pop tarts? Gratz on the PR though... pretty beast mode.
    I'm doing Carb Nite right now. Kinda keto-ish throughout the week then I smash whatever I want for dinner/desert on Saturday night.
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  28. #5788
    Registered User TheRagingboxer's Avatar
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    Originally Posted by ErickStevens View Post
    I'm doing Carb Nite right now. Kinda keto-ish throughout the week then I smash whatever I want for dinner/desert on Saturday night.
    Y not just carb backload? I know you will b doing that after your wedding, just wonder y u don't implement carb back loading all the time?
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  29. #5789
    I'm the beast Iceman1800's Avatar
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    CBL just seems to go against logic. I'm reading about it now shaking my head. I'm not arguing it, I don't really know enough about it. It seems a lot of people are getting great results with it. It just seems like such a huge amount of carbs.
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  30. #5790
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by TheRagingboxer View Post
    Y not just carb backload? I know you will b doing that after your wedding, just wonder y u don't implement carb back loading all the time?
    It's easier to lose fat at a more consistent rate with CN. Once I'm done dieting I'll be CBLing again.

    BTW, my protege benched benched (w/ pause) 175 on Friday and squatted 250 today. That puts her gym total at 250/175/325. I can't wait to see her do her first meet! Dis gon be good.
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