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Old 08-29-2010, 09:30 PM   #121
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Re: jdock99's 90s weak log

Quote:
Originally Posted by Soulman View Post
^^

I expect your knees are kinda black and blue after DLing?

I'll quote what AJ and I PM'ed regarding sumo (taken slightly out of context):


Watch Ed Coan's deadlift for an example of how AJ/I set up. It's much closer than a regular sumo, in order to include your back a bit more.
No bruises, but definitely a little tender to the touch. I will definitely attempt to incorporate these cues when I deadlift next. Tx.
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Old 08-30-2010, 04:49 AM   #122
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Re: jdock99's 90s weak log

It doesn't appear that you're locking out your sumos either. Like your hips are still bent a tad at the top. It looks like your shoulders are slightly in front of or directly above the bar, when at lockout they actually move a bit more behind them than yours appear. Obviously a ****ty camera angle too. Conventional DL is not good. You never set your back, the bar seems a tad forward, you yank it off the floor, and you have a hitch. Maybe try conventional with the hips a bit lower and back tighter, like miles uses. It may just be a cue to help you get into extension.
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Old 08-30-2010, 12:22 PM   #123
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Re: jdock99's 90s weak log

Hmmm. I get a lot of comments that it appears my hips are not in extension when I think they are. (At the top of most reps I do consciously squeeze my glutes in.

I do have pretty exaggerated APT, where my shoulders are forward and my hips are back even when I am standing up straight, so maybe this is why?
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Old 08-30-2010, 01:12 PM   #124
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Re: jdock99's 90s weak log

FWIW, to illustrate my APT here is a picture of me standing up straight, or at least as straight as I stand up. And this is after a few months of doing a lot of stretches/mobility exercises, so it was probably even worse before.

http://img594.imageshack.us/img594/4256/apt3.jpg

I apologize if I offend anyone by not shaving/waxing my body, and I also apologize for my lack of being "ripped." But my lack of obvious muscularity has been addressed before so it should not be too big of a shock for anyone that has followed this log.
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Old 08-30-2010, 02:18 PM   #125
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Re: jdock99's 90s weak log

i have similar apt posture but my dl extension looks fine. imo. fwiw.
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Old 08-30-2010, 09:04 PM   #126
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Re: jdock99's 90s weak log

You know that muscle between your belly button and your crotch? Not the 6pack muscle, the one below it. Suck your belly in with this muscle and watch your lower back position in the mirror. I'm not saying to walk around sucking in your gut all day will fix your problem. You probably need to strengthen that muscle, as well as some others, to see the effect without voluntary contraction.
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Old 08-31-2010, 12:46 AM   #127
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Re: jdock99's 90s weak log

Yeah, it has gotten better since I started working out, but I occasionally get these weird muscle pains in the area between my stomach and groin. So this is probably definitely an area that needs to be strengthened, and probably has been a little since I started working out.
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Old 08-31-2010, 01:17 AM   #128
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Re: jdock99's 90s weak log

Monday 8/30/10

Went to a different gym today than the normal one, a 24 hour fitness that sucks balls. The only good thing is everyone there is a curl bro, so there is no competition for the lone squat rack except for the occasional guy who uses it for curls or wrist curls.

Anyways, did some stretching waiting for one guy to finish curling in the squat rack then I was good to go.

Press
132.5 5x5
Surprisingly easy. Maybe the weights are lighter here, or maybe it was because I worked out in the evening instead of the morning like normal, but these went up way better than 130 5x5 a couple weeks ago.

Squat 295 3x5
Piece of cake.

Dips
BW 3x10. Wanted to do weighted dips but no dip belt at this gym, cause it sux.

Pullthru's
Did these way too light because the cable machines did not go very heavy, and the pins were set up so I couldn't load extra with weights.

Abs

--
Second half of workout sucked cause I couldn't do the stuff I wanted to do, but at least I added 5 lbs from my last workout and got my squats in.
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Old 08-31-2010, 03:02 PM   #129
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Re: jdock99's 90s weak log

So I am in a little bit of a quandry about what I should do programming wise. I think I will be fine doing the TM for pressing exercises (press/bp) for the next couple weeks. Where I am at I can still do 5x5 on volume day for both, and I am down to 1x3 for bench and 1x4 for press.

I am thinking of keeping adding weight and reducing reps (on intensity day) until I am at a heavy single, which will probably give me another month, maybe two. Then maybe I will switch to 5/3/1 depending on where my squat and DL are at at this point.

With squats I am still in 3x5 mode w/ 5 lb jumps, but I feel I need more than 2 days to recover from each 3x5 workout. With Deadlift I am gonna start over from scratch. I think for now I will alternate Squat w/ deadlift every workout, where on squat day I am going heavy (for me) 3x5 adding 5 lbs each workout and deadlift starting light, working on form, and taking 20 lb jumps a workout.

We will see how this works.
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Old 08-31-2010, 04:50 PM   #130
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Re: jdock99's 90s weak log

5/3/1 looks fun, plus you can do a lot of hypertrophy work if you want to. Isn't that what you want? Of course, you'd need to diet as well so...
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Old 08-31-2010, 04:55 PM   #131
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Re: jdock99's 90s weak log

Are we thinking of the same program. I am talking about the program in the Wendler e-book, which I admit I have not downloaded or read yet. I read an interview on T Nation where he talked about it and I got the impression it was a strength building program built for moderate to advanced lifters and did not involve dieting at all.
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Old 08-31-2010, 05:11 PM   #132
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Re: jdock99's 90s weak log

Well, like you know you can't get hypertrophy and fat loss at the same time. Wendler's program can be used for a variety of things, including hypertrophy. It mainly depends on the accessory stuff you choose to do. In the book (not the e-book, I got the paper book) there's an accessory layout by Dave Tate that is more hypertrophy-ish in nature. And yeah, I'd say it's aimed at late intermediate - advanced people, although Wendler states anyone can use it.

As for dieting, well, easy game. Lift heavy and eat less.
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Old 09-01-2010, 05:56 PM   #133
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Re: jdock99's 90s weak log

Wednesday 9/1/10

Bench
205 3x5

Deadlift
Tried out the new semi-sumo style Soulman suggested. Basically it is a normal deadlift except my legs are right outside my arms instead of right inside. Did a bunch of reps at 225. Man this was HEAVY. Doesn't appear there is a lot of crossover for me from normal DL, so gonna have to work way back up (if possible)

Anyways here is a 2 rep video that is actually one of my better efforts.

Soulman (or anyone else) maybe you could comment on what could be improved. FWIW as far as lumbar extension this is 100x better than my normal deadlift form, although I am much weaker.

http://www.youtube.com/watch?v=IrSbfEaKoiI

I also see I am still hitting my knees on the way down. Didn't even think about this. I really have no physical sense how to put down the bar in a deadlift.

Thanks a lot

BW Pullup 10, 10, 9

Leg extensions

Curlzzz
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Old 09-01-2010, 07:58 PM   #134
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Re: jdock99's 90s weak log

Quote:
Originally Posted by jdock99 View Post
Wednesday 9/1/10



http://www.youtube.com/watch?v=IrSbfEaKoiI

I also see I am still hitting my knees on the way down. Didn't even think about this. I really have no physical sense how to put down the bar in a deadlift.
Think hinge forward at the hips and use your back to lower until the bar passes your knees. Then bend them...obviously your bending your knees way too early and forcing the bar to go around them. Keep the bar in contact with your legs the entire time as it slides down.

Your hips seem to start a little low on the DL....maybe work on hamstring flexibility (stretch them) a bit? Might help your form. On the way down your back position gets a little ugly. Try and keep it in extension throughout entire lift, up & down.
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Old 09-01-2010, 10:53 PM   #135
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Re: jdock99's 90s weak log

If he thinks hinge forward at the hips he might just put the bar way out in front of his COG which would be bad news for the back. You have to also push your ass back (kinda like you're a chick taking it doggystyle).
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