Alco, my resources tell me those bars are made for oly lifting and would suck for me. If I'm going to use a weightlifting bar I could just use the $1000 eleiko bars we have.
No one's used a Q bar?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I just figured out why my squat didn't pass.
Near the end of the video, right after you hear the "awww", you see a red card go up on the right side of the screen.
Red = depth.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Alco, my resources tell me those bars are made for oly lifting and would suck for me. If I'm going to use a weightlifting bar I could just use the $1000 eleiko bars we have.
Mike Burgener and Mark Rippetoe have teamed up with industry leader York Barbell to provide the ultimate Olympic weightlifting/powerlifting bar that is perfect for CrossFit workouts.
The B&R Bar by York Barbell is produced to their precise specifications. It has a 29 mm shaft with a 200,000 lb. yield strength, marked for both powerlifting and weightlifting movements. It features the perfect light weightlifting knurl that has made York Barbell famous, with a center knurl for squats and an extra half-inch of smooth steel between the knurls to protect your shins during deadlifts, cleans, and snatches. Manufactured with sintered bushings in the sleeves for reliable spin and low maintenance, and with sleeves attached with the same bulletproof end caps used on York competition weightlifting bars, the B&R is designed for heavy commercial gym use in a wide variety of training environments.
Most barbell manufacturers add chrome or other plating material to their bars to prevent discoloration from rust -- it is not there to improve performance. The B&R Bar by York Barbell bar is made for serious lifting, not for looking shiny on the rack. No coating can ever match the look and feel of natural steel, and this quality old-school bar will age to a natural oxidized finish that matures along with your training and experience. This is the last bar you will ever have to buy. It will join the many tens of thousands of bars made by York Barbell since the 1950's that are still going strong.
it's a really good bar, especially for the money. It's different than Pendlay's bar, but overall, it's a good solid bar.
i think one thing that you might want to think about doing as well, is getting something like a buffalo bar. Ironmind's is kinda expensive (i think 400?), but it's a good bar to relieve shoulder and elbow stress, and there's no real transitioning workouts when you go back to a straight bar, like there would be if you were using a SSB exclusively.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
What a horrible picture. Is that a screenshot from the video?
I completely agree, the entire bar should have knurling.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
That's not from the video at all.
WHERE DID YOU GET THAT PICTURE???
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I can't find them on the OPA site or the host club's site.
What the heeeeeeellll.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I don't notice links at the bottom of posts because I assume it's in the signature, so I ignore it.
Way to go Matt. Duh.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Damn, no squat pictures.
Still some pretty good ones though.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
If you get a new bar dont do rack pulls or pin presses with it either. I always use the same bar for rack pulls, because after a couple heavy rack pull sessions, almost no matter the quality of the bar, its fucked.
Bars are overrated in general, just get one that stays straight with a decent knurling. I cant imagine an oly bar standing up to heavy PL use.. but who knows, maybe a drop puts a hell of a lot of stress on a bar, i dont know.
If it's made for both it won't have more knurling than a standard bar. If it did, it wouldn't be good for both because the knurling would scrape your shins or I guess an oly lifters shoulders?
Anyway I want a bar that has more knurling.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Beginning of phase 1.
Goals: build work capacity, put on size, gain/maintain strength, get back to basics (no belt, re-introduction of unilateral movements, etc)
February 1
snatch grip deadlifts from a deficit - standing on two 45's
315x6
315x6
315x5
lying leg curl
120x6x3
static lunge - front foot on step
135x8
155x10
155x10
one leg back raise
bwx8
bwx10
bwx10
cable crossover reverse flys
30x10x3
This workout was shorter than I'm used to, took just over an hour. Also the first time in a while I've been sore after a training session.
Don't ask me why I'm doing any of this stuff. I'm letting someone else train me for a little while. Guy squats more than me though, so we'll see how it goes.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
This workout was shorter than I'm used to, took just over an hour. Also the first time in a while I've been sore after a training session.
Don't ask me why I'm doing any of this stuff. I'm letting someone else train me for a little while. Guy squats more than me though, so we'll see how it goes.
i'll ask.. why?
you made a 500lb squat in a short amount of time. Why are you changing what you were doing?
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
The point of this four week phase is to shock my body. Obviously when you're doing something too long your body gets used to it, you don't progress as quickly, and you neglect other areas of training.
It's all part of the plan guys, don't you worry. There's a bigger picture here, this phase will set me up nicely for the phases to follow. I fully expect to squat >550 at my next competition in six months.
Remember a while back (~ 6-8 months) Trevor made that program for me? I wasn't really sure about it, it involved high rep stuff and lifts I don't normally do? Well that program brought my squat from 300 on a good day to 352 within a few short months.
Simon, you do the same thing between comps when you squat/pull light for reps for a few weeks. It's all part of the peaking cycle.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
What's a good offer for a used bar worth 340 new?
250? Is 200 too low?
It's only use was in a competition, probably in the warm up area.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
*lost the right dumbbell behind me. that hurt a lot.
after a few minutes rest
seated overhead db press 55x10
seated row 100x10
decline sit ups
curls
pushdowns + overhead extensions
reverse cable crossover flys
decline hip raises
30 ish seconds rest between sets today.
I was done training so fast I had to think of some other stuff to do, so I threw in some isolation stuff.
I might add some sled drags or sprints next week.
Thursday I rep out on squats. My goal by the end of the four week cycle is 140kg(308)x10
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
step up with db - small plyo box, knee above hip
50ea x6,8,8
A1 GHR
bwx8
+35x5 + bwx3
+25x5 + bwx3
A2 leg press
360x8
410x8
410x8
mini band ab pulldowns
cable side steps
GHR sit ups against mini band
I'm pretty weak out of the hole now, I'm surprised actually. The 140x5 was ugly. This is probably part from squatting in a suit for 6 weeks and part from all the volume/high reps on Sunday.
So I dropped the weight so I could rep out with good form.
I'll add 5-10kg every week until I can rep out with 140 again with good form.
My goal here is still 140x10. I feel the strength should come back quickly, once I get used to the higher reps/volume, and lifting without a belt.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I doubt you are any weaker, just a matter of getting used to squatting raw again. Are you still using a belt at least? I tried the whole beltless thing a while back - not for me, i start to tense up my abs instead of pushing them forward and when i went back to a belt I got less carryover.
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