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Old 08-29-2007, 07:40 AM   #121 (permalink)
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I haven't checked your log in a while, Zach.
Some nice PRs. Congrats.
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Old 08-29-2007, 08:22 AM   #122 (permalink)
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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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Old 08-29-2007, 10:27 AM   #123 (permalink)
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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?
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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Old 08-29-2007, 10:28 AM   #124 (permalink)
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I haven't checked your log in a while, Zach.
Some nice PRs. Congrats.
thank you!
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Old 08-29-2007, 11:36 AM   #125 (permalink)
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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?
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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Old 08-29-2007, 12:52 PM   #126 (permalink)
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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.
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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Old 08-29-2007, 01:50 PM   #127 (permalink)
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Log press and sled drag at chad's on friday.

I'm off to squat.
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Old 08-29-2007, 01:57 PM   #128 (permalink)
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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.
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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Old 08-29-2007, 01:58 PM   #129 (permalink)
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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.
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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Old 08-29-2007, 01:59 PM   #130 (permalink)
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I edited it, but you're too speedy! I meant Zercher RDLs, too.
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Old 08-29-2007, 03:31 PM   #131 (permalink)
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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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Old 08-29-2007, 04:27 PM   #132 (permalink)
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nice squatting.
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Old 08-30-2007, 09:18 AM   #133 (permalink)
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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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Old 08-30-2007, 10:23 AM   #134 (permalink)
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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.
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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Old 08-30-2007, 02:27 PM   #135 (permalink)
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nice squating
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Old 08-30-2007, 03:16 PM   #136 (permalink)
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thank ye
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Old 08-31-2007, 08:59 AM   #137 (permalink)
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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 weighs 65lbs):
245x3
335x1x3
355x1x2

no one really had a lot of energy today, but got to see one guy hit a pr, and some high 2s, close to 300's in presses. Chad says i need to be more explosive, to push my head through as the bar passes my face, and to improve tri strength. I'll be going back next friday
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Old 08-31-2007, 09:09 AM   #138 (permalink)
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Trap Bar Deadlifts (bar weighs 65lbs):
245x3
335x1x3
355x1x2

Whoa. Good numbers. Where have I been?

Good job.
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Old 08-31-2007, 09:22 AM   #139 (permalink)
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Whoa. Good numbers. Where have I been?

Good job.
ha, thanks. first time doing these.

it's funny, i pulled the 335 the first time, and i got it to my knees, and dropped it. Chad said, "Zach, go over there and pull that. you got it to your knees, so you're past the hardest part." So, i did, and got some good singles off it.
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Old 08-31-2007, 09:35 AM   #140 (permalink)
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Good work Alco...the numbers are moving in the right direction
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Old 08-31-2007, 09:39 AM   #141 (permalink)
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thank you!
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Old 08-31-2007, 09:49 AM   #142 (permalink)
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thank you!
You're welcome...now get off the computer and squat!!!
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Old 08-31-2007, 10:54 AM   #143 (permalink)
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ha, thanks. first time doing these.

it's funny, i pulled the 335 the first time, and i got it to my knees, and dropped it. Chad said, "Zach, go over there and pull that. you got it to your knees, so you're past the hardest part." So, i did, and got some good singles off it.
The difference an environment can make.. I bet at home if you are like me you would have said "fuck it..." after the first fail. Nice workout.
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conventional deads
bar x F hahaha
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Old 08-31-2007, 02:52 PM   #144 (permalink)
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The difference an environment can make.. I bet at home if you are like me you would have said "fuck it..." after the first fail. Nice workout.
exactly!
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Old 09-01-2007, 02:11 PM   #145 (permalink)
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The bulgarians olifting, and i guess their luggage got lost w/ their shoes and equipment in it, so they're training in sandals, and barefoot:



look at the 4:50 mark, and look how explosive ivan is. also, the jerks around the 2:30 mark are ridiculously fast.
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Old 09-03-2007, 05:33 PM   #146 (permalink)
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Quote:
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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!

It was awesome dude! Results in my log.
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Old 09-03-2007, 08:17 PM   #147 (permalink)
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9-3-07:
Hip Mobility

Front squats:
155x3
170x2
175x1x2

Glute Bridges
Pullthroughs
Rolling DB Extensions

My hips felt real sore and tight tonight. Not great.
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Old 09-03-2007, 10:04 PM   #148 (permalink)
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zach even esh's gym
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Old 09-04-2007, 07:11 AM   #149 (permalink)
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zach even esh's gym
There needs to be WAY more gyms like that. Wish there was one around here. Guess I'll just have to keep gathering equipment!
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Old 09-04-2007, 02:11 PM   #150 (permalink)
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why don't you move there chris? weren't you looking to move somewhere else?

video of the day:

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