Deadlift dilemma: -going heavier isn't going to fix this IMO. He's already reverting into a stronger, mechanically advantaged position for getting off the floor (round back shortens the lever for the hips- when you round, it makes getting off the floor easier but harder at lockout) -If it's not a general weakness in his back, which makes sense if he's only using 185ish and can keep up with you elsewhere, it's probably a motor pattern issue. Practice ....CORRECT practice is the best way to fix it. -Mobility/ flexibility of his hamstrings will matter because, relatively speaking, the bar will be much lower on him (45lb plates are the same height. They don't change just because you're 6'6'' so he's gotta have the hamstring flexibility to get down there and stay down there) - You may want to have him learn the correct positioning and form while doing rack/block pulls. Without seeing him, start him right below the knee and slowly work down to the floor as he gets better and more comfortable. My
cutting sucks. maybe I shouldn't take 3 weeks off training and eat all of the food and drink all of the booze.
I justhad quizno's honey bourbon small as my cheat meal. Also had chips and a cookie. Back to it tomorrow.
Squat 285 5x5. Went for 315 1x5 and got it. Bench 225 5x5 DL 300 1x5. Not even Jesus H. Candito could fix my form. Still in a caloric deficit, but eating a little closer to maintenance because I was going crazy.
This seems relative, Omar posted this video yesterday with Greg Nuckols about cutting. I think Tigerdb2 posted some articles he had written a while back but Greg is starting to pick up a lot of popularity now that he has teamed up with Omar. I really enjoy his stuff.
I really like Nuckols. I'm actually going to an Alex Viada seminar this weekend as well about Hybrid training as my wife loves to run so I want to start running and whatnot with her. Basically, I've set my sights on the 666 challenge by next summer...6minute mile, 600lb Squat and 600lb deadlift all in the same week. DL will be the easiest, I've repped 600+x5 before. Squat will be tough as I lose more and more weight and frankly, as someone that is 6-6 it's always been hard. I did 525x3 last week though so I'm within range. The mile, I figure will be the hardest as I've never been a good runner at any type of distance. I tested myself a few days ago and the time was around 8:30ish..ugh. Right now I'm 6-6 and 257lbs, give or take about 4lbs as I do IF and my weight can fluctuate 4-5lbs a day. I'm figuring I need to at least get down to 230ish to have any chance of this but we'll see. Oh, and I'll be 40 this year as well. Figure it's a worthwhile endeavor. I'll keep everyone updated on the progress and when the time comes, I'll post some videos.
Unless you're pulling big, big weights, just buy some cheap ones on amazon. I have cheap Harbinger ones that I got for $5ish on amazon. For reference sake, I've had them over a year and I usually pull 2-3x/week and DB shrug 2x/week, as well. I'm no monster I've used them to pull a respectable 545 and they've held up. For $5, I couldn't have asked a whole lot more of them.
Yeah Nuckols is a bright guy and does a really good job of breaking things down. Big fan and glad he's gaining a lot of traction. People like him are the ones who deserve the spotlight in the strength world. And obviously Viada is just an overall bad ass. Keep us posted because I would like to give you an internet high five if you can do that. That's stupid impressive and i'm sure there are only a handful of people who can do it.
http://www.ironmind-store.com/Strong-Enough-Lifting-Straps153/productinfo/1239/ If you're going to do it, do it right. These are the straps that all of the pros use and they cost a whopping $13. The $5 Amazon specials might be a few bucks cheaper, but they can have weak stitching, be stiff, or have rough edges that dig into your wrist. With the Ironmind straps, you know exactly what you're getting and you know that they'll last a lifetime.
Yeah, it's kind of a stupid goal but figured I'll give it a shot over the next year or so. I think the deadlifting will be fairly easy but the other 2, there is going to be so much give and take it will be hard to tweak the diet, weight, training to all synch up. Honestly am a bit bored with powerlifting in general and actually got up to 281lbs over the winter with my 3rd kid being born and well, just decided to try something different. For better or worse. I feel like I can approach the 600s numbers in while weighing 240s as I used to do meets at 242. With that said, if I can only do a 600lb DL and Squat 550 and run a 6:30 mile, so be it.
Hoping my gym is empty, I feel like it's gonna be a struggle tonight. Might have to grunt out a last rep or two.
4 plates on squat this morning. I am excite. I didn't know what to do with my hands. Jk, I did shrugs with my hands.
Excited to get back into the groove tomorrow. My travel week coupled with a 19-hour work day fucked me up. Caught up on a bunch of sleep though and I'm pumped to get back on the 6-week.
When I get to heavier weight on DL's and squats, my knees (right knee, especially) tend to drift inward on my way up. Any ideas/suggestions? Thanks bros
It's not necessarily a bad thing on squats. A lot of the top squatters get initial force output out of the hole through some degree of knee valgus. As long as it's not significant (at or near collapse) and you're not in any pain, I wouldn't worry too much about it. Ed Coan's philosophy is instead of concentrating on pushing knees out, "spread your taint." The thought being you're at a better position throughout because you initiated the movement higher in your groin.
A video would help. That way we can see whether it's more of what they call a valgus twitch (very common, especially in weightlifters) or if it's, as mentioned, more along the lines of valgus collapse which is more about a weakness and can lead to issues.
I know it'll be the shit but I've still never used a belt. Never really figured I'd get to the point where I'd need one but after sticking with it this long I don't see me wanting to quit. At some point it seems counterproductive to keep avoiding it.
Got back on the 6-week today and realized how much I missed it. Worked at 80% on squats and deadlifts: 230 lbs 4x6 on squats. Went up very smoothly. I stuck with my flats, and I think I'm going to do that from now on for a while. I love my Adipowers, but I was getting pitched forward on heavier sets. If week 2 is easy, I will consider upping my projected 1 rep max for weeks 3-6. 250 2x6 on deadlifts. I legit gave sumo a shot, and I must say... I loved it. It went up super fast and it felt very good... I feel it's going to fit my leverages nicely. I have been practicing the movement for the last couple weeks just with air, and I felt like my form was good with load. Certainly not perfect, but hopefully a few weeks of doing it will help. Feelin' good, guys. Ready to make some more gains. Haven't set a PR in a while.
Enjoying the linear program and I am already seeing results now that I'm getting more calories in my life. Still under maintenance so I hope I can be in that sweet spot were I'm making gains while still leaning out a bit. Those hypertrophy days are no joke. I have had to scale the volume back pretty significantly from the actual program, my body just can't take it yet with this deficit. Looking forward to when I get in a calorie surplus and can really get that volume in and make progress. Think I am going to also add a bro day in for Sundays, and hit some arms and shoulders. Those are my weakest areas by far so they could use some extra volume, nothing heavy at all, just literally getting the work in.
Ok so cosport.com has teamed up with USA Weightlifting and is offering packages to Rio for the 2016 Olympics. It covers all sports, but you can get weightlifting in there too. I'm debating on going now.
Reached a goal today by hitting 275x3 on high bar pause squats. I've really enjoyed doing both high and low bar in the same day. Especially when I do low bar second, it feels a little awkward - in a good way - since my quads are a bit more gassed than my PC.