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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Life's a Journey ... Enjoy the Ride!
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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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.
__________________
Life's a Journey ... Enjoy the Ride!
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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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.
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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"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
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.
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.
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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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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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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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.
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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