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nice vids man...i wish there was a way to make yourself not swing during pullups....sucks having to sit there and wait till your steady and then start again.

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Deadlift Day
Cycle 13

Overall Impression:

so....i had 2 plans for deadlifts. option A and option B. Option A was maxing out. note: this doesnt mean setting a new PR. it just means lifting something which i can TODAY for 1 rep and then doing a small bunch of singles around 90% of my max. Option B was doing a small bunch of doubles. it all depended on how i felt upon walking into the gym. i felt like doing Option B today. i dont regret it

The Workout:

Deadlifts
- 315 lbs x 2 reps x 5 sets
- 185 lbs x 6 reps
wow....this was hard as hell...i used the chalk from APT and i didnt need wrist wraps at all!!! im so happy about that...all i used was an over-under grip..but thats cool i guess...

Unilateral Box Squats
- 10 reps x 2 sets

Hyperextensions
- 10 reps x 2 sets
- Static Hold @ 1 minute

Ab Work
- Overhead Plate Side Bends superset with Plate Side Bends = 10 lbs x 10 reps x 2 sets and 45 lbs x 10 reps x 2 sets respectively.

Grip Work
- Barbell Curls = 65 lbs x 6 reps x 5 sets
yes, teh beach work

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thanks Hopper

i dunno what bar position i use...i think it was a high bar which is why i wasnt feeling too comfortable...im trying to figure out how to use a low bar position....im gonna try this with the oly squats this coming week.

haha...i just noticed my friend thomas was doing pull-ups too...lol

i know what you mean

The way to not swing on pullups is to not swing .

Look at your feet and legs in the vid...what your doing with them.

Really good job on deads.

You don't do 'oly' squats with a low bar position.

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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.

aye i see, sir ill try to keep my feet forward next time.

i got vids of all 5 sets...i need to upload them :( i am so lazy....

ok then....i was wondering about this bar placement stuff and i really dont know one from the other :(

Good job man! And thanks for the vid's

The point is you are kicking your feet up because your are having difficulty. You see people keeping their feet back or keeping them forward but the point is keep them still. I keep mine back, btw until I get tired and then I move them forward. But I keep them in one place throughout the movment.

your welcome

alright, sir. understood. thanks

It doesn't mean that you can't ever use your feet a bit. But if you watch you start with your feet in the back and then you kick them out to the front. So of course your going to swing and then your will be giving up a lot of strength trying to restabilize.

Another thing is you always have a "chest up" attitude. You never hang neutral. I don't mean you have to "dead hang" and let the static reflex melt but you are holding your body forward and you legs back. So you have to fight this tendancy to pendulum.

If your legs are going to be back and you are not going to use them then it would probably help if you ended each rep underneath the bar.

If on the other hand you end up needing to use you feet by kickig the knees forward then the trick is to end the rep by letting the legs down. And then back up in a fluid motion. This way you arrest that motion each time a stabilize without extra effort.

I actually have my pullup bar set up to swing like a tapeze...but I don't swing back and forth. So I know you can do it on a stable bar!

nice deads man...

and jeeeeeeeeeeeeeeeeeeesus...30 reps of bicep curls