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F = m.a.
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11-12-2008, 12:14 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Thanks to Anuj but he is overstating my involvement a bit at this point.
I know I made some suggestions as to changes but I can't even remember what that was at this point .
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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11-12-2008, 01:17 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by EricT
I know I made some suggestions as to changes but I can't even remember what that was at this point .
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ahahhahahhahaha....Its ok if you dont remember them....Good news is that I do ;)
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11-15-2008, 07:11 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Fall 2008 Training
Mesocycle 2 - Week 1
Deadlift Day
Beginning Thoughts:
So its a new mesocycle
I have been eating a lot of junk food. Over the last 3 days I have consumed 4 12" Cheese Pizza's with Extra Cheese. Complete junk. Workout:
Deficit Deadlifts:
315 lbs x 3 reps x 5 sets
185 lbs x 6 reps x 2 sets
These were very hard and I scraped my shins many times. They're sore as hell right now.
Banded Speed Deadlifts:
@ 53% = 205 lbs x 2 reps x 5 sets
To save time I decided to do doubles and I needed a change. For the last 6 months all speed work for deadlifts has involved singles and I figured its time to switch things up.
Front Box Squats:
225 lbs x 3 reps
My hips were tired and I did not use my knee sleeves or anything. So I found this exercise a bit difficult.
Flat Dumbbell Press:
60 lbs x 12 reps x 2 sets
This was surprisingly pretty difficult to do.
Head Supported Rows:
35 lbs x 12 reps x 2 sets
Overhead Plate Side-bends:
10 lbs x 10 reps x 2 sets Videos:
Deficit Deadlifts, Speed Deadlifts and Front Box Squat:
http://www.youtube.com/watch?v=eD8XeryMrVM Overall Impression:
I hope everyone has had a good week. Have a fun weekend, y'all!
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11-15-2008, 11:43 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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You are losing your hip drive on the deficit deads. You seem to be finishing with your back, mostly.
Front Box squats were probably heavier than necessary.
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11-15-2008, 11:57 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I agree with E on the deads. Your movements were two distinct parts: legs straighten, hips straighten. Nice weight for deficit deads though.
IW
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11-15-2008, 01:50 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Ok I will try to focus more on hip drive next week. I think all this oh squatting, etc is wearing my hips down. When I was doing the deficit deads I couldn't seem to "connect" to hips as much, but I presumed that because I am doing deficit deadlifts I was encountering this problem.
In any case, since in this mesocycle I am also going to be doing quite a bit of squatting and rack deadlifting in addition to deficit deadlifting, I will be omitting the extra workout this week just to see if this helps. If it does, and my hips kick in next deadlift session, I will balance out some of the other exercises so that I can still do OH squats but not overdo them at the same time.
I am getting my vids to today's MP session...
Thanks for the critique, Eric and IW. I will work on my hip drive before it becomes into a bad habit.
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11-15-2008, 02:04 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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If you want to 'connect' to the hips then slow down a bit. You want quality then you need to show respect to every rep. I don't mean playing around for 10 minutes trying to get ready before initiation the lift like you see some people doing.
I'd like you to do the hip extensor test. You lie down in a prone position (belly down) and lift one foot up. The glutes should fire first. Not the hamstrings.
Your shoulders need to come forward of the bar a bit more. You are not using quite the same set-up techniques between your regular and deficit deads.
P.S. Your humeri are internally rotated.
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11-15-2008, 02:13 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Quote:
Originally Posted by EricT
If you want to 'connect' to the hips then slow down a bit. You want quality then you need to show respect to every rep. I don't mean playing around for 10 minutes trying to get ready before initiation the lift like you see some people doing.
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Ok. I will slow down. I dunno but I have developed this "rush" feeling where I feel compelled to do everything as fast as possible. I will slow down a bit, sir.
Quote:
Originally Posted by EricT
I'd like you to do the hip extensor test. You lie down in a prone position (belly down) and lift one foot up. The glutes should fire first. Not the hamstrings.
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I just did that. The glutes fired first.
Quote:
Originally Posted by EricT
Your shoulders need to come forward of the bar a bit more. You are not using quite the same set-up techniques between your regular and deficit deads.
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I actually did use the same technique with the bar near my shins...and I scraped my shins so I sissied out
I will try and use the same technique, sir.
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11-15-2008, 02:10 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Fall 2008 Training
Mesocycle 2 - Week 1
Press Day
Beginning Thoughts:
I felt good going into today's workout... Workout:
Speed Pin Presses:
@ 45% = 80 lbs x 3 reps x 8 sets
Heavy Pin Presses:
135 lbs x 3 reps
155 lbs x 3 reps
Weighted Chin-ups:
BW +10 lbs x 3 reps x 3 sets
BW x 5 reps x 2 sets
Close Grip Bench Press:
135 lbs x 8 reps
155 lbs x 8 reps
175 lbs x 8 reps
185 lbs x 1 rep
205 lbs x 1 rep
Glute Ham Raises:
7 reps x 3 sets
Reverse Lunges with Front Foot Elevated:
35 lbs x 8 reps x 2 sets Videos:
A bunch of different clips:
Overall Impression:
Tomorrow = Rest Day
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11-15-2008, 08:53 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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hehe...you used to do oh squats really fast
thanks for the reverse lunge vid
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