I'm not a fan of dropping fast. I understand most people say they get more rebound but I'd rather drop slow and in control and know exactly when I hit depth.
I still get a lot out of my gear.
__________________
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 drop fast raw, I won't start that in gear. Especially when trying to learn a new setup.
I found another club about 20min from my school, no reason why I can't go there. I shot them an email, we'll see what happens.
__________________
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 understand, but it will also throw me around since I'm not comfortable with the new form yet. A slower speed let's me learn the proper groove.
__________________
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
My dad had five dollars on them, haha. I think you made a bit more than that Frankie.
bigDman, we're talking about hockey. HOCKEY.
I thought I'd clear that up for you, since you were obviously thinking about something else.
__________________
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
Benching in the shirt tomorrow. This week is a deload week, I dropped intensity and volume on everything but I'm still going to bench in my shirt because I need the practice more than the rest.
I'm going for 350 and I'm not leaving the gym until I get it. I'm feeling strong.
After this week I have three weeks of training and another deload before the comp. Hope I planned things right. I peaked pretty well at my last contest and hit a couple good PRs, this time around I'm planning to hit very close to my goals in my last week of training so I only have to hit a 5-10 lb PR at the contest.
__________________
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
Pulled in my suit today. I got up to 495 well (PR is 501). Put it up to 515 and locked out at the hips but my upper back was rounded over and I couldn't get my chest up for the life of me. I was fighting it, started shaking a bit, couldn't do it. Tried again, same thing.
I've never had this problem before so I don't know what to do about it. I'm thinking of using a reverse band, maybe a light, plus the suit, so I could get some speed at the bottom and lockout some heavier weights (the band would deload at the top).
Right now I'm pulling from the floor then doing RDLs, pullups then calling it a day.
__________________
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
After this I went up to 225 kg. Pretty good considering my previous best was 227.5 kg.
My plan is to stick with 225-230 and work on taking it deeper and deeper.
My goal is still to pass a 501 squat at the competition.
__________________
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 has helped me the most is just getting much stronger off the ground and letting my speed carry it through to the lockout.. the progress doing this has stalled some though and now i'm doing more glute and upperback work.
Squat looked alright, still a little high. That is a very wide stance for IPF - its about as wide as I squat. nothing wrong with it, just harder to hit ipf depth i guess.
It is pretty wide, but I like that setup a lot better.
I'll make sure to get below depth the next two weeks.
__________________
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
Pulled 495x2 today
Couldn't lock out the third rep.
Video tomorrow. It's pretty ugly.
Didn't bother going higher. I'll try 515 again next week, my last pulling session before the comp.
__________________
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
Pulled 495x2 today
Couldn't lock out the third rep.
Video tomorrow. It's pretty ugly.
Didn't bother going higher. I'll try 515 again next week, my last pulling session before the comp.
good job.
if you got 495x2, you should have NO trouble breaking your PR
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Last week I managed to get a good arch before I started the pull, I guess I got lazy this week as my back is pretty rounded.
__________________
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 have an easy way to fix lockout alco let me know, ive been working on it for 3 years
couple issues:
- loose the shorts, thats what made you miss your first pull. use a shitload of baby powder on your thighs so the bar will slide up.
- your stance looks very close, i would try widening it slightly as well as pointing your toes slightly out to give the glutes more emphasis at lockout.
- take your air at the top before your grab the bar. I used to do it the other way and thought it worked good, but in the end air at top works better as you can get a better stretch reflex at the bottom.
- this close out, just pull singles. I like reps for building the strength in the offseason unlike some, but right now they are just going to fuck with your form.
if you have an easy way to fix lockout alco let me know, ive been working on it for 3 years
i'd skip the rack pulls and banded rack pulls, and start doing reverse band pulls, and banded pulls or pulls against chains. I'd also do straight weight DE day for speed.
This, and working on the glutes and hips will help with the lockout. IMO, i don't think DB rows really do help, but that's just me. Your back is already getting work from all the pulling, so you need speed (like you're doing), and overload.
The guys at ST are big fans on pulling against chains for speed and ME
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
i'd skip the rack pulls and banded rack pulls, and start doing reverse band pulls, and banded pulls or pulls against chains. I'd also do straight weight DE day for speed.
This, and working on the glutes and hips will help with the lockout. IMO, i don't think DB rows really do help, but that's just me. Your back is already getting work from all the pulling, so you need speed (like you're doing), and overload.
The guys at ST are big fans on pulling against chains for speed and ME
some good points.
Ive been doing lots of pulling against bands for speed and I think it may be helping. The reverse band pulls did not pan out like i would have expected, i did many weeks of them with various band set-ups and really didn't feel my lockout improved. With the bands loading the bottom, I was even faster then normal and I could almost throw it up to lockout.
Rack pulls have helped (last meet when i hit a big DL pr was after a simple 6 week cycle of rack pulls getting progressively lower each 2 weeks). DB rows time will tell, its still a weakness i need to fix.
greg panora explained it to me that i need to pull more with my traps once the bar gets to my knees and that this is going to take some upperback strength which I am lacking right now. I think upperback is whats holding me back from pulling in the 7s.
Ive been doing lots of pulling against bands for speed and I think it may be helping. The reverse band pulls did not pan out like i would have expected, i did many weeks of them with various band set-ups and really didn't feel my lockout improved. With the bands loading the bottom, I was even faster then normal and I could almost throw it up to lockout.
what bands were you using for reverse band pulls? If you had the "flying" feeling off the floor, probably too much tension?
another thing is you should set them up lower out of the rack, and not from the top. I like the idea of doing them where it gives you a little weight off the bottom, but not a ridiculous amount. If you remember simmons, he talked about rack pulls, and saying if you pulled x percentage over your floor pull, the rack pulls probably won't help you form that height.
Quote:
Rack pulls have helped (last meet when i hit a big DL pr was after a simple 6 week cycle of rack pulls getting progressively lower each 2 weeks). DB rows time will tell, its still a weakness i need to fix.
I never got anything out of rack pulls. I really dislike them.
Quote:
greg panora explained it to me that i need to pull more with my traps once the bar gets to my knees and that this is going to take some upperback strength which I am lacking right now. I think upperback is whats holding me back from pulling in the 7s.
Well, pulling for reps is going to build your back more than db rows. Put it into perspective. the load is a lot bigger on reps for deadlifts than rows.
This could also be why you saw a DL pr, and not from the rack pulls. You were pulling for reps if i remember correctly, right?
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It depends how you do the rack pulls, set up and bar height make a big difference.
I do them like a RDL, same groove, and I find they help.
I think db rows will help your upperback strength more if you fight to keep good posture (in your video it looked like your upperback was rounding over). I think that's where the benefit comes from.
__________________
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 heard a rip while benching in the shirt today. I checked the whole shirt over and didn't find a tear or even a loose thread but that's really not a sound you want to hear.
Also, the folds that were made in the straps of my suit when I got them taken in last contest are coming undone. They're holding together for now but one side on one of the straps is coming loose. I'll have to take it in to get fixed but everything is closed today (Canada Day) and I have to squat early tomorrow morning. Hopefully it'll hold through one more squat session.
__________________
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
looks like your weakness is right at lockout though, which should be fun/easy to correct next training cycle. It beats being weak off the floor.
Actually i think the complete opposite is true
Being weak off the floor is easy to fix, it's mostly technique. Good lifters are rarely weak off the floor.
You have to fail a lift somewhere, and if you have good technique, it will be at lockout. So technically you have to either be weak off the floor, or weak at lockout, because if you load up enough weight you have to fail somewhere.
So I think it becomes a case of weak off the floor - you have bad technique, and weak at lockout - you have better technique, and increasing lockout strength is just going to increase your overall deadlift strength, so maybe its not weak at lockout, maybe that is normal. I'd rather be "weak" at lockout.
I fail my deads above the knees, I reckon I could get close to 600 off the floor lol.
You have to fail a lift somewhere, and if you have good technique, it will be at lockout. So technically you have to either be weak off the floor, or weak at lockout, because if you load up enough weight you have to fail somewhere.
o rly?
Quote:
So I think it becomes a case of weak off the floor - you have bad technique, and weak at lockout - you have better technique, and increasing lockout strength is just going to increase your overall deadlift strength, so maybe its not weak at lockout, maybe that is normal. I'd rather be "weak" at lockout.
I fail my deads above the knees, I reckon I could get close to 600 off the floor lol.
i can kinda see where you're coming from. Of course, not being able to get the weight off the floor sucks. It doesn't necessarily mean you have shitty form either. It could be weak glutes or hamstrings. You may just simply not be strong enough to break it off the floor.
Plus you have the mental aspect working against you. The normal person wouldn't have a problem locking the weight out b/c of mental issues, because you know you're strong enough to break the weight off the floor. Of course, if you can't break it off the floor, it's a whole nother ball game.
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Squatted early this morning.
I only had time to eat once and I shat three times which is very unusual for a single morning. But I was starving + out of time so I ate a sandwich while I warmed up.
That was weird.
Hit 495x1 to depth
Missed a deep 495 when the bar rolled up my neck and I had to dump it (will post video tomorrow)
Nailed 495x2 maybe an inch high
Wide stance/shortened ROM goodmornings up to 325x4
__________________
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
weak off floor is usually more of a novice lifter problem for whatever reason, not many 700+ pullers are weak off the floor that ive seen. I think its just because a big squat will give you the power off the floor, while technique + upperback + glutes/hips give you the lockout. Very few people have good upperback development at all.
on mike tuchscherer forum i heard him mention that the lockout is more a form issue, and that guys who pull with a rounder upperback off the ground (for the most part, me) often struggle at the lockout but for some reason are stronger off the ground.
I did some max effort pulls against quaded minis today and they where brutal. I think that i will be using them for some time. I'm going to try use alot of bands in the future here and see what happens, pulls of ground with tons of tension, pulls of boxes with tension, pulls of ground with light tension, deficet pulls with tension (to emphisise the shitty positioning).
should be fun, no reason i can't be pulling well into the 700s once i get the lockout sorted.
I did some max effort pulls against quaded minis today and they where brutal. I think that i will be using them for some time. I'm going to try use alot of bands in the future here and see what happens, pulls of ground with tons of tension, pulls of boxes with tension, pulls of ground with light tension, deficet pulls with tension (to emphisise the shitty positioning).
should be fun, no reason i can't be pulling well into the 700s once i get the lockout sorted.
i like this strategy, except i would skip the deficit pulls and do reverse band, IMO. There is no reason for you to be doing those if you're strong off the floor. also, more bar weight, less tension!
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Hips came back as I started my ascent, torso leaned forward, bar came forward, I lost it.
My squats suck, after my work sets next squat session I'll try my old set up out and see where it's at. My elbows can take it now and a legit 500 squat is worth it. My goodmorning is up a bit so it may be up as well.
If my old set up isn't significantly better I'll just stick with what I'm doing.
__________________
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
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