Proof that the Nutmisc Lifts! (kinda)

[psychodiver9]

Nice job dude!

Thanks guys squat and dead were Grindy 300 and 310 bench were fast there's more there

[InItForFitness]

Thanks guys squat and dead were Grindy 300 and 310 bench were fast there's more there

You gun beat me to 3 plates *******?!

[psychodiver9]

You gun beat me to 3 plates *******?!

I feel like I could have hit it yesterday almost tried

[InItForFitness]

I feel like I could have hit it yesterday almost tried

I've got two weeks from today until PR day, which my next attempt should be 310 but might just go for 3 depending on how I feel.

[ErikTheElectric]

Deadlifts from today.. first "real" session after my leg injury. Felt awesome to pull sumo again. Not going to lie, I was slightly nervous to try going heavy today because of the amount of strength I've lost after the cut.

Oh well, now is the time to finally start making progress again.


Deadlifts (1st set)

deadlifts (2nd set)

Deadlifts (3rd set)(365)

[InItForFitness]

Collection of my heavy sets from week 1 of my first cycle on 5/3/1.


150 x 5 OHP


345 x 5 Deadlift


240 x 5 Bench


255 x 5 Squat

[themonkay]

^^^^definitely seems like you started with he right weights on these. I feel like you'll really enjoy 531, just gotta stick with it as a bit of a long-term commitment

[InItForFitness]

^^^^definitely seems like you started with he right weights on these. I feel like you'll really enjoy 531, just gotta stick with it as a bit of a long-term commitment

It was a bit easier to find appropriate weights considering I've been lifting for a while now and knew my current maxes, so there wasn't a lot of trial & error...just had to input the #'s into the spreadsheet I had and let it do the math.

Follow guidelines & lift.
Definitely agree though they were good starting points.

Easy enough to keep form in check & get through the lifts, but heavy enough to give me a good workout.


Looking forward to next week.



I know what you mean about sticking with it, as following a proper program hasn't exactly been my strongpoint ever since I came off ICF at the end of my first bulk.

But so far I like the outline here and I really enjoy reading the book and a lot of what Wendler has to say in regards to training...it seems we share very similar mindsets.

So I think I should have an easier time here and will like it

[themonkay]

Good stuff, did you get beyond 531?

Lol its ok, being a program whore is hard to avoid when your on the interwebz surrounded by so many of them. Regardless, I agree his books are a fun read. Even if someone doesn't want to run 531, i usually recommend his books.

The best thing about 531 is its pretty flexible and it can easily be adopted to many training styles. Makes it much easier to stick with it for a while.

[InItForFitness]

Good stuff, did you get beyond 531?

Lol its ok, being a program whore is hard to avoid when your on the interwebz surrounded by so many of them. Regardless, I agree his books are a fun read. Even if someone doesn't want to run 531, i usually recommend his books.

Still haven't got Beyond 5/3/1 yet, just downloaded and printed off the PDF for the original program and going through it.

GF has Beyond 5/3/1 on my Christmas list so I'll have it then

[ErikTheElectric]

Few videos from today... Trained fasted. Today was the first day of training heavy (after a few weeks of setbacks), it definitely feels good to be back to heavy training again. We'll see if I feel the same after tomorrow, (squats).

Was actually pretty surprised that I got the 95s up on the DB flat bench today. Still have lost a considerable amount of strength, but It is what is.

Dips also felt great, PR with BW + 30lbs. I'm trying to get my body more upright, sickening chest pump.

DB Flat - 95s

Weighted Dips - 15 DB

Weighted Dips - 30 DB

[unstrong]

Wanted to get some video in for today... unfortunately it's just a 315 single after my work sets. I didn't expect this to be so hard even though I didn't rest much after my last set. Had a quick opportunity to get the camera set up so I took it. As always, comments appreciated.

[StrikingMoose]

<insert impressive lifting video here>

looking good *******s

[psychodiver9]

Setup needs work you don't look very tight and shoulders don't seem to get behind bar also pull back not up

[unstrong]

I guess I need to rethink my whole setup and what it means to get tight then... my lats and hamstrings already feel like they're going to fall off during setup. Is there some other part of me that doesn't look tight? I'm working on driving back onto my heels to get behind the bar. Maybe it's just that I don't understand how to do it, idk.

Right now my setup routine is:
- Big breath (0:13)
- Hinge at hips to grab bar, tighten lats as much as possible when I grab it by feeling like I'm pulling my shoulders down toward my back pocket (0:14-15)
- To further tighten lats, raise chest (0:17)
- Get weight back toward my heels to tighten hamstrings (0:21-22)
- Drive hips forward to lockout

I don't really think about pulling anything... I just try to keep my back tight and drive my hips through.

Please tell me if any of this is wrong--I don't want to deadlift wrong forever haha

[InItForFitness]

Is there some other part of me that doesn't look tight?

Your shoulders & chest are loose.
Pull ALL of the slack out of the bar before you start the lift.

It should be a smooth drive all the way through the legs with zero jerking/lifting action VIA arms, upper back, etc.

[unstrong]

Okay, I'm just going to take your guys' word for it as knowing more than me and try to get even tighter and compare afterward. I've watched the video about 100 times now and I still don't see where the jerking is. I'm not trying to argue or even disagree, I'm just frustrated that I can't even really see what you all are seeing is wrong.

[InItForFitness]

Okay, I'm just going to take your guys' word for it as knowing more than me and try to get even tighter and compare afterward. I've watched the video about 100 times now and I still don't see where the jerking is. I'm not trying to argue or even disagree, I'm just frustrated that I can't even really see what you all are seeing is wrong.

I wouldn't necessarily say that you ARE jerking, simply that there is the potential for it with your upper body being a bit loose at the start of the movement.

Pull those shoulders back as tight as possible and lift your chest/head up (this will help with the process).

[themonkay]

@unstrong, do you feel your glutes working on your deadlifts?

[unstrong]

@unstrong, do you feel your glutes working on your deadlifts?

The glutes are about 90% of what I feel working on the deadlift lol

[PerpetualMotion]

Your shoulders & chest are loose.
Pull ALL of the slack out of the bar before you start the lift.

It should be a smooth drive all the way through the legs with zero jerking/lifting action VIA arms, upper back, etc.

Setup needs work you don't look very tight and shoulders don't seem to get behind bar also pull back not up

I don't really agree with these, personally.

Re shoulders behind bar (and also drive with the legs): He's 6'7", so traditional DLing setup isn't as applicable. He's going to have to set his hips higher, so his shoulders will be more forward. It's part of how he's built. The rep was pretty smooth. Some people are naturally high hip DLers. There's tons of them out there, and some of them are world class.

Re loose shoulders and chest: I think this is overrated. Some of the best pullers in conventional round at the thoracic, and you're not really going to have a tight upper back, shoulders, or chest with a rounded upper back.

Re jerking: Again, depends on the lifter. The deadlift tends to have the most variance in technique than any other powerlift because anthropometry dictates style the most. Konstantine jerks like a mofo. Super rounded upper back, too:



He didn't present what I think is normally a big problem (cat-backing), and his technique didn't collapse either. He started and finished fairly well.

[Siobahn]

It is an other story when we are talking about professional lifters, I don't think beginners should use the advantages of upper back rounding, or even could use it properly. Correct me if I'm wrong.

[ErikTheElectric]

Well.. I knew it wasn't going to be pretty. I figured I lost a ton of strength during the course of the cut + getting injured and not being able to squat (heavy) for the past month and a half.
But it is what it is.. Went in to todays session as positive as I could. I'm actually pretty proud of myself.

I'm starting pretty conservative at 225.. I could probably knock out 5x5 with 255-265.. but I'm thinking that it's better to just start here.

Hoping that I can get the strength back.



Squat - 1st set (225)

Squat - 2nd set (225)

Leg press (narrow stance)(knees to chest)(5pps)

[ErikTheElectric]

I've started doing strict "high cable rows"
With my elbows tucked in, and I've found that it SMOKES my middle back and lats. Actually probably more than any other exercise right now. To be honest, I'm actually baffled that I haven't ever done them this way before.



Conventional deads went good today, upper back still rounds like crazy. Which is why I usually pull sumo.

Deadlifts (conventional) (335)

High cable pulls

[ErickStevens]

445 x 3 squat today, easy. Coming back!

[psychodiver9]

445 x 3 squat today, easy. Coming back!

Don't call it that

[ErikTheElectric]

445 x 3 squat today, easy. Coming back!

[ErickStevens]

Don't call it that

http://instagram.com/p/uvXcrKr1C_/

[themonkay]

^^^Not sure what's more awesome. How easy it looked, or that badass beard.

[DAaaMan64]

http://instagram.com/p/uvXcrKr1C_/

this is the reason to have IG :P