Getting massive. - Page 10 - JP Fitness Forums

Alcoholiday · 10-18-2006, 07:51 PM

thanks

i have videos i post on another site. one minute and i'll post them.

Alcoholiday · 10-18-2006, 07:52 PM

265: http://www.youtube.com/watch?v=6se7U-MUETY

275: http://www.youtube.com/watch?v=QTdhgp9-nYo

290: http://www.youtube.com/watch?v=rqVwKIg26Bw

Chris D · 10-19-2006, 06:16 AM

Looks like that 290 hurt a bit but awesome work Zach!

Jeff Rage · 10-19-2006, 07:13 PM

Hit the lights!

Nice lifts dere, Mr. Alco.

Frank.S · 10-19-2006, 08:20 PM

Nice lifts,

Youll add 50lbs without any more strength by using the stretch relex at the bottom of the deadlift. You just gotta get used to dive bombing down there, this is 1/2 of what speed deads are for IMO.

Alcoholiday · 10-19-2006, 09:48 PM

thanks guys

i should have kept going according to aaron... i thought i was in bad form, but i guess it's good form with that big of a defiicit

Lost Dog · 10-19-2006, 11:19 PM

Frank (not his real name, by the way...) is onto something. Also, looks like you're pulling yourself down into a squat and using your quads to get started. Get your butt back up there and use your hammies and glutes to lift from the get go.

Not a good example, but here's a "funny" DL video for laughs... It was right under yours. http://www.youtube.com/watch?v=-1MgbRluFGQ

Alcoholiday · 10-20-2006, 12:42 AM

Quote:

Originally Posted by Lost Dog

Frank (not his real name, by the way...) is onto something. Also, looks like you're pulling yourself down into a squat and using your quads to get started. Get your butt back up there and use your hammies and glutes to lift from the get go.

Not a good example, but here's a "funny" DL video for laughs... It was right under yours. http://www.youtube.com/watch?v=-1MgbRluFGQ

that's actually the point of a deficit dead... you need to get almost into a full squat position, and use your quads to get the lift going.

yea, i like how everyone comments on how bad his form is. It's probably the same people who couldn't even look at 700 pounds without crapping their pants.

Lost Dog · 10-20-2006, 02:01 AM

Yep. What's with the blood, though?

Alcoholiday · 10-20-2006, 02:07 AM

Quote:

Originally Posted by Lost Dog

Yep. What's with the blood, though?

blood pressure

those with high blood pressure, often caused from roids (dbol) get a high blood pressure, and it's common for them to get nose bleeds, whenever.

Alcoholiday · 10-21-2006, 12:57 AM

10-20-06:
Pulldowns: gx15x2
Leg Curls: px30x2
Face Pulls: gx15x2
Pushdowns: Px25x2
Plate Curls: 2 sets

Bench:
...
155x1
165x1
170x1
175x1
185xm (got greedy)

Close Grip 3 Board:
160x5
160x5
160x5

Bed

175 went up pretty easy. I could have gotten 180 again, to tie a PR, but 185 got a few inches off my chest. I'll get it next time.

Chris D · 10-21-2006, 04:34 PM

Can't be getting PR's every week man...so your right in saying you got greedy.

Keep up the hard work.

Alcoholiday · 10-23-2006, 10:25 PM

10-23-06:

BS Rows (feet elevated): bwx5x3
Leg curls: px30x2
Pulldowns: gx20x2
Pullaparts: px10x2
Pushdowns: gx20x2

Speed Box Squat:
95x2x3
115x2x6

Speed Deficit Deads:
135x1x4
155x1x2

Hanging Leg Raises:
4 sets

Sand Digs:
3 sets

videos coming soon.

Frank.S · 10-23-2006, 10:32 PM

You know.. Ive never thought of doing speed deficit deads.

That should like a really good idea. How much deficit are you using for the speed ones? the same amount?

Alcoholiday · 10-23-2006, 10:35 PM

Yea, toes are about an inch or so from touching the bar... 6.5-7" deficit.

Alcoholiday · 10-23-2006, 11:04 PM

Speed Squats:
95: http://www.youtube.com/watch?v=fNN_7lk4Lpw
115: http://www.youtube.com/watch?v=Z0YSZXLR0_8

Deficit Pulls:
135: http://www.youtube.com/watch?v=WLZ2Gg2x19U
155: http://www.youtube.com/watch?v=x-wVYsA0Gmo

i feel like i'm finally starting to pull faster, and i'm starting to decend faster on squats. I dunno though... usually what i think is wrong.

Frank.S · 10-23-2006, 11:31 PM

Deads look good. really good actually.

My opinion on your squats:

-hold breath for both reps, stay tight.
-Arch your back more. As much as you can. Push your stomach out at far as humanly possible.

on the speed,
you can go way faster I can tell. If you let go of the bar at the top of the squat, it should get 5 feet of air, thats how much force it should be. Your arms will get a workout keeping the bar from comming off of your back. once you come off of that box you gotta expload with everything that you possibly have. I have had the bar come off my back before and drop it.

Alcoholiday · 10-23-2006, 11:38 PM

yea, i'm a slow squatter, real slow, so i've been working on decending and squatting faster....

Frank.S · 10-23-2006, 11:57 PM

Decending slow is not THAT big of a deal. The only difference is that youll get more 'pop' out of your gear out of the hole. But, raw its not going to matter as much (stretch reflex holds for a second, and long as you dont stop or 'pause' squat).

If I was you I would do a 2 week cycle of jump squats (no box). The movement pattern is different, but youll get fast pretty quick. Speed is so key, I didnt realize this until recently. Increase bar speed = bigger squat.

Also.. maybe try regular speed squats without a box for a while. Its easier to be fast when you arnt pausing. Or if you are concerned with reaching depth, set the box back and just 'touch and go'.