| Oly/Strongman/PL Training Logs The title says it all. |
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08-29-2007, 06:40 AM
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#121 (permalink)
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Prime Motivator
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 9,555
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I haven't checked your log in a while, Zach.
Some nice PRs. Congrats.
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In Fitness & Friendship,
MAHLER
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There is no light at the end of the tunnel. You carry the light with you.
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08-29-2007, 07:22 AM
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#122 (permalink)
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PEELEing :o)
Join Date: Sep 2006
Location: Connecticut
Posts: 4,699
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Alco,
Nice job on the lifts ... great DL PR! Interesting in that last batch of videos, I can really see what you mean about the "instability" in your middle back with the difference in weight. It's not really there at 185, but you can really see it at 205. Just curious, what did Dan recommend for middle back strengthening to help correct it?
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08-29-2007, 09:27 AM
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#123 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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Quote:
Originally Posted by UConnJulie
Alco,
Nice job on the lifts ... great DL PR! Interesting in that last batch of videos, I can really see what you mean about the "instability" in your middle back with the difference in weight. It's not really there at 185, but you can really see it at 205. Just curious, what did Dan recommend for middle back strengthening to help correct it?
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I've been doing things l ike t-bar rows w/ a closer grip, and high rep db rows. I need to train the mid back heavy so it'll catch up. Any ideas?
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08-29-2007, 09:28 AM
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#124 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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Quote:
Originally Posted by Mahler
I haven't checked your log in a while, Zach.
Some nice PRs. Congrats.
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thank you!
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08-29-2007, 10:36 AM
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#125 (permalink)
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PEELEing :o)
Join Date: Sep 2006
Location: Connecticut
Posts: 4,699
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Quote:
Originally Posted by Alcoholiday
I've been doing things l ike t-bar rows w/ a closer grip, and high rep db rows. I need to train the mid back heavy so it'll catch up. Any ideas?
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I can tell you from my own experience, when I had some PT myself last year, we discovered that my lower back is not the big issue with my lower back pain, rather it is gluteal weakness and mid-back instability (more like thoracolumbar junction and lower thoracic region). For me I really have to focus on finding and maintaining proper alignment with exercises and not letting my spine collapse (arch) there.
To train it, I did a lot of things like waiter bows (basically an unweighted RDL with an emphasis on stability), GMs, RDLs, and also worked on scapular stability (to get the lower traps firing) with things like wall slides/stick ups, prone T, Y, W, Is, one-arm snatches, snatch and walk, TGUs, etc.
__________________
Life's a Journey ... Enjoy the Ride!
My Log
Keen Fitness
Facebook
"There’s a reason you’re not eating bad things. Bad food is NOT a reward." -- Gobbla
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08-29-2007, 11:52 AM
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#126 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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Quote:
Originally Posted by UConnJulie
I can tell you from my own experience, when I had some PT myself last year, we discovered that my lower back is not the big issue with my lower back pain, rather it is gluteal weakness and mid-back instability (more like thoracolumbar junction and lower thoracic region). For me I really have to focus on finding and maintaining proper alignment with exercises and not letting my spine collapse (arch) there.
To train it, I did a lot of things like waiter bows (basically an unweighted RDL with an emphasis on stability), GMs, RDLs, and also worked on scapular stability (to get the lower traps firing) with things like wall slides/stick ups, prone T, Y, W, Is, one-arm snatches, snatch and walk, TGUs, etc.
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well, if it is mid back instablity, i guess i'm on the right track. I've been doing RDLs and regular deadlifts, as well as some other lower trap/upper back work..... thanks Julie.
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08-29-2007, 12:50 PM
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#127 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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Log press and sled drag at chad's on friday.
I'm off to squat.
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08-29-2007, 12:57 PM
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#128 (permalink)
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Chaka smell sleestak
Join Date: Jul 2004
Location: Rancho Santa Margarita, California
Posts: 15,423
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Quote:
Originally Posted by Alcoholiday
well, if it is mid back instablity, i guess i'm on the right track. I've been doing RDLs and regular deadlifts, as well as some other lower trap/upper back work..... thanks Julie.
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How about some Zercher squats or Zercher RDLs? Puts the weight farther forward and really seems to strengthen the whole back. After doing these for a few months, my back squats are far more stable and upright.
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08-29-2007, 12:58 PM
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#129 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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Quote:
Originally Posted by Lost Dog
How about some Zercher squats or RDLs. Put the weight farther forward and really seems to strengthen the whole back. After doing these for a few months, my back squats are far more stable and upright.
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i already do RDLs, but i think something like zercher squats or even front ones would be good, because you're pretty much screwed if you start out of the bottom forward.
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08-29-2007, 12:59 PM
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#130 (permalink)
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Chaka smell sleestak
Join Date: Jul 2004
Location: Rancho Santa Margarita, California
Posts: 15,423
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I edited it, but you're too speedy! I meant Zercher RDLs, too.
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08-29-2007, 02:31 PM
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#131 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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8-29-07:
Hip Mobility
Front Squats:
160x2
170x1x2
180x1
185x1 (pr)
Sandbag Carry/Sled Drag Medley (just counting weights on sled, not sled itself):
100/135
150/135
150/135
totally beat.
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08-29-2007, 03:27 PM
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#132 (permalink)
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.
Join Date: Jul 2006
Posts: 2,898
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nice squatting.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
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08-30-2007, 08:18 AM
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#133 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,746
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Hey alco, I was poking through your log one day last week and it got me thinking about one of the goals I set for myself last year. Do a strongman comp before I'm 35. After a little looking around, I found a group of guys I'm going to train with Saturday morning.
http://www.kcstrongman.com/index2.html
Lots of big, strong guys. I'm hoping they'll help me get stronger too.
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Those who live by the sword, get shot by those who don't.
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08-30-2007, 09:23 AM
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#134 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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Quote:
Originally Posted by Steve-O-68
Hey alco, I was poking through your log one day last week and it got me thinking about one of the goals I set for myself last year. Do a strongman comp before I'm 35. After a little looking around, I found a group of guys I'm going to train with Saturday morning.
http://www.kcstrongman.com/index2.html
Lots of big, strong guys. I'm hoping they'll help me get stronger too.
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nice man! Nothing like lifting w/ ppl that are a lot stronger than you. I remember the first time i went to chad's, and they were doing yoke runs. The empty yoke alone was 350, and i was all, "alright, i don't know if i can do this, but i'll try", and brian neese (1999 IFSA Champ), was like, "yes you can."
So, i did it, even though my best squat was way lower than that.
Keep me informed out it works out for you!
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08-30-2007, 01:27 PM
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#135 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,659
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nice squating
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08-30-2007, 02:16 PM
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#136 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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thank ye
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08-31-2007, 07:59 AM
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#137 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,362
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8-31-07:
5am events at chad's:
Push Press/Jerk:
135x2
145x1x2
150x1
135x1
135x2+missed lockout on third
135x2+missed lockout on third
Chinups:
3 sets w/ negatives
Face Pulls:
130x10
140x10x4
Trap Bar Deadlifts (bar
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