Calling anyone interested in a friendly strength competition for this spring/summer

[SaviorSelfJT]

How you doing the tricep extensions saviour? Overhead, down? Cable, band?

I don't have a whole lot of equipment, so its just overhead tricep extensions with a barbell. Could do them laying on a bench too

@Eli, interesting never knew the triceps were involved. It makes sense though now that I'm thinking about it, if your lats are engaged to keep pulling the weight back, your elbows would bend otherwise

[EliKoehn]

The long head inserts under the scapula, so it is involved with the overall back stimulus IIRC. However, I do pull my shoulders back at the top which probably utilizes them somewhat as well.

[MyEgoProblem]

Tricep long head is a weak shoulder extensor
Bicep is a weak shoulder flexor

If the tricep is getting hit in the deadlift its minimal at best. likely feeling it more from flexing it to keep your arm straight than keeping the bar against your shins

[WolfRose7]

I don't have a whole lot of equipment, so its just overhead tricep extensions with a barbell. Could do them laying on a bench too

@Eli, interesting never knew the triceps were involved. It makes sense though now that I'm thinking about it, if your lats are engaged to keep pulling the weight back, your elbows would bend otherwise

With a Barbell. Jesus, my wrists wouldn't take it.

[SaviorSelfJT]

Tricep long head is a weak shoulder extensor
Bicep is a weak shoulder flexor

If the tricep is getting hit in the deadlift its minimal at best. likely feeling it more from flexing it to keep your arm straight than keeping the bar against your shins

Oh I meant the tricep extensions were blowing up my triceps not the deadlifts

With a Barbell. Jesus, my wrists wouldn't take it.

The trick is to take a pretty narrow grip and let your elbows flare a little. No wrist discomfort here

[jademonkey]

How does one do a Pendlay row? Are you supposed to grip wide and pull to chest or grip narrow and pull to the waist? How far should one pull the bar?

[ECGordyn]

How does one do a Pendlay row? Are you supposed to grip wide and pull to chest or grip narrow and pull to the waist? How far should one pull the bar?

Grip wide and pull to chest, keep back horizontal to floor.

@Savior, is that like a 1 arm skullcrusher? Do you have a vid?

[SaviorSelfJT]

@Savior, is that like a 1 arm skullcrusher? Do you have a vid?

[ECGordyn]

I see now. Don't know why I thought you meant single-arm.

[jademonkey]

Grip wide and pull to chest, keep back horizontal to floor.

@Savior, is that like a 1 arm skullcrusher? Do you have a vid?

So do you have to touch the bar to the chest? Just seems like it requires really low weight with a ton of momentum or insane shoulder flexibility. Its hard for me to hold a bar to my chest without load because the elbows have to be way behind the back. I found I could touch with 185 or so if I got enough momentum to "throw" the bar up.

[jademonkey]

Deadlift and back day.
Went to the 2nd day of the 3 day trial at 24 hour fitness.
To be clear I have not joined, and still have my main gym, just trying it out because I'll need a national chain pretty soon.

Sumo DL felt pretty good. The only spot to do it was near the weird squat only rack, because the power racks have a too narrow platform for sumo.

The floor was a tad slippery but ok. The bar was super wide and the only bars they have are on some equipment (wtf why no extra bars?) so I grabbed a narrowish bar off the decline press station. The knurling sucked and I had a hard time holding onto 4 plates so I used grips.

Did 5 singles at 445 and 455. I tried to back off with deficit pulls by standing on plates, but the plates were slippery af and it didn't go well.

Tried some pendlay rows, hence the question. Threw in dumbbell rows, wide grip pull downs, barbell curls, overhead shrugs, and rear delt machine.

While we travel in the van for a year I'll need to get used to random bad gyms.
If this is 24 hour I can't imagine how PF would be.

[EliKoehn]

So do you have to touch the bar to the chest? Just seems like it requires really low weight with a ton of momentum or insane shoulder flexibility. Its hard for me to hold a bar to my chest without load because the elbows have to be way behind the back. I found I could touch with 185 or so if I got enough momentum to "throw" the bar up.

Planet Fitness would still probably be a lot different. Aside from the ethereal sadness which fills and permeates its vicinity, at the weights involved in this thread, you might seriously set off the Lunk Alarm just loading and unloading the bar. Remember, no gymtimidation!

For the Pendlay rows, I'm almost certain you have to bring it dead off the floor all the way up to your chest, yeah. I'm not 100% familiar with all points of form, but I aim for the diaphragm directly at the bottom of my rib cage. If you set up like you would for a conventional deadlift, and then only bring the hips so far back as would leave your back horizontal to the floor, pull the slack out of the bar, then explode towards you, do you find performing the motion itself particularly hard?

--

Earlier I underestimated the fatigue that these max attempts would deal out. Wiped out tired yesterday (a rest day) the day following the squat and bench and was going to read a book after eating dinner but ended up being too tired and went to bed immediately after, and was still feeling the general fatigue yesterday, which I also rested through. Not used to taking two rest days in a row but new territory on the squat seems to do it to you.

I can tell I'm anxious about this deadlift attempt because I had a dream where I had to go to Washington DC for some reason which was going to make me miss the attempt, so I made a detour to this crowded, upstairs gym with weird equipment. All the free bars were being used by Instagram girls doing good mornings, except for a weird bar which was a full length but had an easy bar shape; so I worried this wouldn't count as a comp lift but it was the only one I could use, then when I started warming up, one plate felt extremely heavy.

[ECGordyn]

Earlier I underestimated the fatigue that these max attempts would deal out. Wiped out tired yesterday (a rest day) the day following the squat and bench and was going to read a book after eating dinner but ended up being too tired and went to bed immediately after, and was still feeling the general fatigue yesterday, which I also rested through. Not used to taking two rest days in a row but new territory on the squat seems to do it to you.

I can tell I'm anxious about this deadlift attempt because I had a dream where I had to go to Washington DC for some reason which was going to make me miss the attempt, so I made a detour to this crowded, upstairs gym with weird equipment. All the free bars were being used by Instagram girls doing good mornings, except for a weird bar which was a full length but had an easy bar shape; so I worried this wouldn't count as a comp lift but it was the only one I could use, then when I started warming up, one plate felt extremely heavy.

Lifting elevates the stress hormones cortisol, epinephrine, and norepinephrine, which could explain the anxiety.

I get sorta the blues for a couple days after max singles, anticlimactic sadness or sumthin

Also boosts test, doesn't it? So it's a good time to score with those instagirls. Or test drops after heavy lifting, so grab some viagra

Yeah man heavy squats fatigue me deep too. That tiredness can get down into the soul for a few days.

[WolfRose7]

A lot of people misunderstand pendlays.
It's an explosive power movement with no eccentric.

I wouldn't say it has to touch chest, but it should be leaving the floor as quickly and powerfully as possible, and it probably makes no sense to do high reps much like any other power movement. You won't generate maximum force for many reps.

[jademonkey]

A lot of people misunderstand pendlays.
It's an explosive power movement with no eccentric.

I wouldn't say it has to touch chest, but it should be leaving the floor as quickly and powerfully as possible, and it probably makes no sense to do high reps much like any other power movement. You won't generate maximum force for many reps.

Yeah when I did it I found that I could only get the bar to touch with enough speed off the floor to help propel the bar. I did I think 185 and got it to touch for a few reps and then couldn't get enough speed after that without body english. Was weird cuz the first rep was easy and then at maybe 5 it was impossible lol. Maybe more shoulder flexibility would help.

[EliKoehn]

A lot of people misunderstand pendlays.
It's an explosive power movement with no eccentric.

I wouldn't say it has to touch chest, but it should be leaving the floor as quickly and powerfully as possible, and it probably makes no sense to do high reps much like any other power movement. You won't generate maximum force for many reps.

I'm truly not trying to brag, but in addition to pulling explosively off the floor, I was following through with a full concentric up to the chest, in both of my row uploads. Not actually having to adduct the shoulders fully seems to defeat the point of the exercise - much like a half squat is not a proper squat.

So are you saying all you have to do is break the floor for it to count as a full rep?

@EC, I think I did in my dream lol, or one of them was my ex. Can't remember.

EDIT: Good lifting song IMO, an old favorite. Motivation for today:



I figure "... and break your spine!" is a great chorus to get pumped up for a max deadlift attempt lol..

[BeginnerGainz]

I see now. Don't know why I thought you meant single-arm.

I’d pay to see that.

[WolfRose7]

Tried, elbows immediately said no

Will stick to banded versions

[EliKoehn]

C6W Week 6, Thursday (Max Attempts)

Deadlift - 495 x 1



Finally got it! This was a completely raw pull. I forgot my chalk at home and pulled this with my bare grip. Would most likely not get a down command in a meet, but I did get it all the way to the top before the grip began to give way. Not sure if this will count for the competition... If not, that's okay by me. Huge personal goal pulling 5, and with chalk I'm sure I could do it again without any slippage.

So that's it for the Candito 6 Week program... It's been a great success. Informally I added 65 pounds to my total in hardly more than a month, made a huge amount of progress on the squat, and finally topped a 315 bench. Formally, all of the maxes have some shortcoming or another, but I'm much further along and eager to remedy them when it comes time for the final count.

---

For fun, I attempted BP AMRAP at 225 again. Frustratingly set up too far on the bench and hit the pins twice... Still got 17.

[SaviorSelfJT]

Woohoo on the 5 plate deadlift! Looked clean to me


Pretty mediocre day. Felt so anxious last night that my stomach was hurting and lost sleep. Was taking a nap during lunch today

Bench-
up to 325x1
then 275x6
275x5
275x4
275x3
275x2

Squat-
315x8
(lmaoo I thought I would have had 20 in me but I bitched out at the 8th rep)

[jademonkey]

Hey congrats on the 5 plate DL!
I thought for sure you were just talking a breath and about to lower your hips... And then nope you just pulled with your ass above your shoulder blades lol!

[ECGordyn]

Ma bench work, a disappointing rpe on top set.
But I did learn something reviewing the video I touch higher as it gets heavier and lose some pop off the chest. If I can drill this out I should gain a few kg and better consistency.

Wolf, did you figure out why you were touching higher, and figure out a solution? I noticed myself doing this today around rep 4.

[WolfRose7]

Wolf, did you figure out why you were touching higher, and figure out a solution? I noticed myself doing this today around rep 4.

It's just noping out of the eccentric and taking the easier feeling straight path.

Just gotta have clear intent about touch point.

[MyEgoProblem]

Tried, elbows immediately said no

Will stick to banded versions

Gotta have elbows pumped and hot first..
Grip width, hand angle and elbow flare will be unique to everyone..

I find 95% of people who complain about elbows on this stuff need to isometrically flex their chest hard and squeeze grip harder..
And use less weight 😂

[EliKoehn]

Direct tricep work with freeweights like skullcrushers always pinch my elbows so I don't often do them... Probably should though.

Thanks Savior and Jademonkey. I guess my deadlift PR gets a pass from everyone else per no comment lol.

[WolfRose7]

Direct tricep work with freeweights like skullcrushers always pinch my elbows so I don't often do them... Probably should though.

Thanks Savior and Jademonkey. I guess my deadlift PR gets a pass from everyone else per no comment lol.

Oops. Nice grind mate, watch the arm bend is all.

For a real meet.. No idea. Would need front angle to see any slight downward movement towards the end and whether knees lock.

End of week 1/2 pivot for me.
But of fun,
larsen bench 0.5ct 6s.
Neutral grip rows off floor with tempo down.
Ab wheel shiz

[EliKoehn]

Yeah, unfortunately it seems like you lose something no matter which angle you choose on the deadlift. Front proves the loading but leaves any visible back curvature out, side from the floor hides the grip and lockout, etc..

Knees certainly locked. Only thing I'm worried about is as soon as I locked it out, my right hand started uncurling. Didn't lose it but I also didn't hold it motionless at the top for more than a split second. (I held the lockout at the top for a pause but that was while the bar started moving out of my hand.) Isn't a pause at the top necessary for an IPF lift?

What are you going to do after the pivot?

[WolfRose7]

Yeah, unfortunately it seems like you lose something no matter which angle you choose on the deadlift. Front proves the loading but leaves any visible back curvature out, side from the floor hides the grip and lockout, etc..

Knees certainly locked. Only thing I'm worried about is as soon as I locked it out, my right hand started uncurling. Didn't lose it but I also didn't hold it motionless at the top for more than a split second. (I held the lockout at the top for a pause but that was while the bar started moving out of my hand.) Isn't a pause at the top necessary for an IPF lift?

What are you going to do after the pivot?

Coach is at USAPL nationals so hasn't written next block yet.

Ipf deadlifts you wait for a down command. That requires you to have locked knees and shoulders back. There's no real requirement for grip so long as you control it down enough, which generally just means your hands stay in contact

[ECGordyn]

Eli your DL passes. Just work on grip strength for the coming months, isometric holds at the top for a couple seconds on lighter sets.

I'd still like to see you do more of "punch glutes through" at the top and less of an "uncurl the spine" but I won't carry on about that. Attached image is a good spinal position to maintain throughout from start to lockout. It engages the glutes more and makes lockout easier, seems lockout is always where you've struggled. /harping

Wolf, I see about bench touchpoint, just maintain control and strength throughout.

[EliKoehn]

Eli your DL passes. Just work on grip strength for the coming months, isometric holds at the top for a couple seconds on lighter sets.

I'd still like to see you do more of "punch glutes through" at the top and less of an "uncurl the spine" but I won't carry on about that. Attached image is a good spinal position to maintain throughout from start to lockout. It engages the glutes more and makes lockout easier, seems lockout is always where you've struggled. /harping

Wolf, I see about bench touchpoint, just maintain control and strength throughout.

What exactly do you mean "punch glutes through"? They are of course heavily involved already - I do have a fat ass but also decent glute development and until relatively recently deadlifting was the only exercise hitting them that I did. At 18-19 seconds, I bring the hips forward and finish the lockout with them, and of course they're the primary mover extending the whole spine upwards throughout. If there's a specific cue I can use, I'm eager to use it if it means improvement, but I'm not exactly sure what you mean.

Spoiler!

As for positioning, attached is the instant before I initiated the pull. The upper back does clearly have a slight rounding (fortunately not severe for a max attempt) and the hips are pretty high. The back could be tightened up but I think this is because I am reaching down. Shins are touching the bar at this bend so were I to bring the hips farther down seems like it would only worsen the leverage. Arm is slightly bent, which is a knock against good form and straightening it could give an inch or two to straighten the back a little more while maintaining tightness - aside from that, I do think this is approximately my strongest position. Lowering the hips and sinking down more has only ever seemed to give me a leverage disadvantage and needlessly increased the amount of distance my working limbs must move to bring the bar all the way up. People with shorter legs probably cannot get away with doing it this way, which explains the opposite propensity to squat the bar up with a relatively neutral back for the sake of the leverage's path of least resistance.

That said, I'll seriously try to do a "perfect" deadlift; I'm going to phase into a mini-cut because I did put on about 10 pounds in the past few months and I was already bumping the ceiling of my bodyweight goal when we began. Lowering the weight and intensity a little in a deficit, this should be a good time to refine form and tech work.