What I'm Capable of - Breaking Down Barriers

[Matthew]

I am, I am.

Recently I've been starting and ending every workout with hamstring/hip flexor stretches, chest stretches and the clean grip stretch.

[Frank.S]

Originally Posted by Matthew

Here's a rough idea of what I want to do the next while.

saturday - overhead
strict/push press
paused db press
bent row - wide grip
seated row

monday - squat
high pull
3x5 squat - wide stance, high bar. no more low bar. ever.
x4-6 goodmorning
abs

tuesday - bench
bench
bradford press
pullups
bent row - close grip
tri's

thursday - squat
speed pull
3-5x3 squat
front squat
ghr




Trevor was offering to teach me how to clean, but I can't do that until I'm able to rack the bar on my shoulders. Until then I figured high pulls/speed pulls will be good.

Also I don't want to pull heavy yet, but I want to pull so I can get comfortable with a low hip set up. Again, I thought of speed pulls.

Any thoughts?

Low bar is hard on the elbows no doubt. I squat with a fairly high bar position until i get to a certain weight then drop it down.. not a perfect system mind you.

personally id hit more squat singles, thats all they care about in the comp. They dont even have to be heavy max effort singles.

also, id do the squats before the high pulls / maybe scrap the high pulls if your goal is powerlifting. Maybe you are different, but I got shit all from them other then a screwed up deadlift form.

[Matthew]

The goal with the high pulls was just to build speed. Scrap them?
I was rereading Deadlift Diagnosis by Cressey and he suggested doing high pulls if your speed off the ground sucks and if you can't do proper oly lifts. Thought I'd try them out since I can't clean yet.
Also, they'll act as a good warm up for my squat sets.

I agree about getting in more squat singles, but right now I want more reps a)for practice and b)because the next phase of this little experiment requires it. Don't worry, soon enough I'll be doing a ton of singles.

[Frank.S]

Depends,

if you are going to do a real oly style high pull, the form off the ground is different then in an actual deadlift. From what ive seen, in a proper high pull the bar speed off the ground isn't even all that fast compared to once you get it past your knees.

if you are going to do some sort of 'deadlift high pull' they may have some merit.

but, so will speed pulls against bands (or reverse bands). Or even speed squats with deadlift stance (use a cambered bar or SSB if you have access).

[Matthew]

I'm doing speed pulls on the second day. I've been thinking of a way to add bands, but every squat rack has a platform under it so I can't loop the band under the rack. The only thing I can think of is to stand on the band.
That's assuming I want to loop the same band around the bar twice, and do it that way. I guess I can hook a separate band on each end of the bar, hook it onto dumbbells or something, so they make the ^ shape.

What do you think is the best way to attach bands?

My plan was to use a deadlift set up for the high pulls.

[Matthew]

Side note, I've been having a lot of low back pain/stiffness lately. Lately being the last week or so.
When I get out of bed it's at its worst, as the day goes on it gets better but doesn't completely go away. Basically any time I move, it hurts. This is really unusual for me, I've never had back pain this bad.

I can't decide if it's from all the back work I've done the last month, or if it has something to do with the stretches I've been doing. I was hoping these few days off would take care of it, but now I'm not so sure that it will. We'll see I guess.

[Matthew]

I just checked the OPA website again. The date for the Ottawa Open is Saturday, July 19.
That works well.

That gives me about three weeks of nothing but singles and doubles, which, again, should allow me to peak for the competition.
(Don't worry, I'll do some before those three weeks as well)

[Frank.S]

you could use reverse bands. I actually perfer them.

[Matthew]

eh

That depends, are reverse bands only good for heavy weights? Or are they useful for speed work amounts?
I didn't want to pull heavy until I get my form right with lighter weights. Right now as soon as the weight gets heavy, I start to stiff leg it. I think if I just work on the movement (and my speed) and up the weight as I go along, I'll be ok.

[bigDman]

rev band is for heavy work or atleast I have never seen it used for speed work

[Frank.S]

Originally Posted by bigDman

rev band is for heavy work or atleast I have never seen it used for speed work

ive used it for speed work, makes sense to me.

[Matthew]

I have an idea. I'll try it all.
Few weeks each, see how it goes. Sounds good to me.

Today I went in and did some stretching, some practice set-ups for the deadlift, some sled drags. Then I did some sprints on the sprint trainer - these were loaded, so I was running against resistance. I did some as pulls wearing a belt, and some as pushes pushing into the handles. These were hard as fuck, mostly because I jumped right into sprinting without warming up to it. After I was done all of them I went and laid on a bench for about five minutes catching my breath and trying not to die.
Also did some heavy bag pick ups.



I had an appointment in the injury clinic at my school yesterday. They think that my elbow problem is actually a tear in the interosseous membrane (the membrane connecting your radius/ulna (your two forearm bones)). When your arm is under compression (think heavy presses, or surprise! supporting the bar with your hands while squatting) the two bones separate, which is normal, but in my case this separation tore the membrane and every once in a while it becomes inflamed and I feel pain.

They suggested I wrap my forearm/elbow in a tensor bandage to keep the bones from separating too much, and that I ice my elbow after every workout. Also that I keep from doing anything that causes pain. I've already decided to switch to high bar squats forever, so no problem there. I'll be careful with other movements, and see how it goes.



Tomorrow if the weather holds out for me I'm going to make it down to Dotmar Athletics, the only store in all of Mississauga that sells powerlifting gear, and I'm going to pick up my first PL belt.

[Lost Dog]

That sucks about the arm. How long does it take something like that to heal?

[Matthew]

He said if I avoid things that make it hurt, ice it after workouts and wrap it in a tensor bandage, in 4-6 weeks it should be better.

[bundy]

Sucks about your arm...hope that gets better quick!

[Matthew]

Thanks bundy.


So I just spent $100 and three hours of my time going to buy a shitty belt.
It looks like these. Only shitty.
Double prong. Pretty thick. I'll use it for my x3 squats and anything heavier. Should be alright.