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  #61  
Old 12-14-2008, 07:31 PM
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great work on the progress. The only problem I see with ur DL is it looks like you are romanian deadlifting. I would try to arch your back more and chest up higher. But then again I could be wrong it is hard to tell from pics video is easier. However, if it is working that is all that matters everybody has a diff dl technique. Mine would probably drive a doctor or exercise physiologist nuts. But it works for me.
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  #62  
Old 12-15-2008, 08:02 PM
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Quote:
Originally Posted by superbilt View Post
great work on the progress. The only problem I see with ur DL is it looks like you are romanian deadlifting. I would try to arch your back more and chest up higher. But then again I could be wrong it is hard to tell from pics video is easier. However, if it is working that is all that matters everybody has a diff dl technique. Mine would probably drive a doctor or exercise physiologist nuts. But it works for me.
Thanks,
I started out with what I felt was a good arch and chest high, but since it was close a near max, I lost some of the arch on the way up as the weight pulled my shoulders down somewhat.

I plan on taping my Deadlift tonight. I am not completely tech savvy, but hopefully within a day or two I will link to a video on youtube. I would love to have your feedback on that.
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  #63  
Old 12-15-2008, 08:06 PM
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Experiment with Lower Hypertrohpy (with some traps and abs thrown in):

Sunday:

Front Squat 140 x 8,7,5 SS (superset) w/ jumprope

Sissy Squat BW x 10,7 SS w/ Calf Raise 15,10

Leg Ext 15, 10 SS w/ Decline Reverse Crunch 8,6

Quad fascia stretch

Romanian Dead Lift 150 x 10,8,6 SS w/ Overhead Shrug 10,10,10 SS w/ Swiss Ball Toe touches 10,10, then 20 crunches

Leg Curl 8,8 SS w/ Shrugs 72 x 10,7 *paused at top and bottom

Reverse Hypers BWx10, Forearm rollers, Split Squat 70 x10, Forearm rollers

Hamstring fascia stretch

Feelin' the DOMS in the quads and hams today.

BW: 191
Lowered macros: Calories about 3640, fat 120, protein 240, carbs 400
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Last edited by Commander; 12-15-2008 at 08:53 PM.
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  #64  
Old 12-15-2008, 11:17 PM
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Quote:
Originally Posted by Commander View Post
Thanks,
I started out with what I felt was a good arch and chest high, but since it was close a near max, I lost some of the arch on the way up as the weight pulled my shoulders down somewhat.

I plan on taping my Deadlift tonight. I am not completely tech savvy, but hopefully within a day or two I will link to a video on youtube. I would love to have your feedback on that.

I understand you on the deadlift. A max deadlift is a true grind and probably the most brutal lift possible. That's what is so great about it. No max effort is perfect.

Yeah once you get the video up I will give all the help I can give.
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Once I stick to the program I am going to get really strong.
NO LIMITS!!
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  #65  
Old 12-16-2008, 12:38 AM
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i like the work with the box squats, that will definitely help you with the deadlift... no momentum at the start of the move........and one other tip for future reference for increasing strength that has reall helped me is isometric holds (not 100% sure if this is the technical term) but basically i set the pins in the power rack at the sticking point of whatever exercise im training and push as hard as i can against them for counts of 10... for example at the very start of the bench i have a major stick point, so i set the pins a few inches off my chest and push the bar up against them as hard as i can for 10 seconds...i rest a minute or two and repeat this two more times
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  #66  
Old 12-16-2008, 01:24 PM
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Quote:
Originally Posted by superbilt View Post
I understand you on the deadlift. A max deadlift is a true grind and probably the most brutal lift possible. That's what is so great about it. No max effort is perfect.

Yeah once you get the video up I will give all the help I can give.
Very true!

Quote:
Originally Posted by miker44 View Post
i like the work with the box squats, that will definitely help you with the deadlift... no momentum at the start of the move........and one other tip for future reference for increasing strength that has reall helped me is isometric holds (not 100% sure if this is the technical term) but basically i set the pins in the power rack at the sticking point of whatever exercise im training and push as hard as i can against them for counts of 10... for example at the very start of the bench i have a major stick point, so i set the pins a few inches off my chest and push the bar up against them as hard as i can for 10 seconds...i rest a minute or two and repeat this two more times
Cool tip, thanks mike.
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  #67  
Old 12-16-2008, 01:33 PM
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good progress keep it going bro
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  #68  
Old 12-16-2008, 01:36 PM
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http://www.youtube.com/watch?v=fGxC5gFGt84

Deadlift 2 reps with 316, pause for my wife to change filming position then 3 more.
Bench 220 x 5 reps, last rep paused.

All advice on technique is appreciated.

(music in background...SoulFly)
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #69  
Old 12-16-2008, 07:22 PM
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Upper Power: 5 reps for all sets

(done in ascending sets, supersetted)

5 sets: Bench 160-220 w/ Pendlay Row (or "Death" rows as some on ABC know it!) 140-185

3 sets: First two sets pulldowns, final set Pull-ups BW plus 10 w/ Military Press 105-140

2 sets: Rack Chins BW+25 w/ Close Grip Bench Press 170
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #70  
Old 12-16-2008, 09:06 PM
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Quote:
Originally Posted by Commander View Post
http://www.youtube.com/watch?v=fGxC5gFGt84

Deadlift 2 reps with 316, pause for my wife to change filming position then 3 more.
Bench 220 x 5 reps, last rep paused.

All advice on technique is appreciated.

(music in background...SoulFly)
Form on both looks good to me. Good work!
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