Squats the Story MkII- Off topic thread

RidleyRider · 15-04-2014 7:38pm

Hanley wrote: »

Hope this helps...

May take a few to upload.

https://www.youtube.com/watch?v=Y4VJbsjHPog

That's a fcukin awesome thing to do.

15-04-2014 8:29pm

this guy needs better shoes

lol

That's really good of you to do the video, hanley

RidleyRider · 15-04-2014 8:31pm

Stench Blossoms wrote: »

FYP

Rumour had it when training alone, Hanley trains without them in RevFit.

:pac:

Brian? · 15-04-2014 8:40pm

RidleyRider wrote: »

I call BS on the shorts. Hate squatting in them. Fat pants FTW!

Argue with 70s big at your peril!

http://70sbig.com/blog/2012/09/the-revolutionary-guide-to-manly-short-shorts/

Edit: Note Capri pants are acceptable if you're Arnold.

RidleyRider · 15-04-2014 9:22pm

Brian? wrote: »

Argue with 70s big at your peril!

http://70sbig.com/blog/2012/09/the-revolutionary-guide-to-manly-short-shorts/

Edit: Note Capri pants are acceptable if you're Arnold.

Legend article:P

I'll look into shorts for the gym, let my tree trunks loose:pac:

conzy · 15-04-2014 9:25pm

Back from physio, looks like a minor tear from hyperextending the knee

Acupuncture and electrical stimulation was interesting..

Looks like a month out from lower body work at the minute. gutted.. Although I got a lot of ROM back after this session so we'll see

Hanley · 15-04-2014 9:35pm

Dermighty wrote: »

Thanks for the feedback Hanley.

Deadlift: The angle of the video was bad, just a result of the particular platform I was on. I'll get a better angle the next time.

I did set up as per the set up section in the supple leopard book and a number of other videos I've seen on setting up for the deadlift. Glutes+core were tight+engaged and I've noted that obviously didn't bring the lats down enough/at all. This was all before I bent to get a grip on the bar. I don't know if I need to be lower when I start the lift or what the story is, I understand that the bar should rise as I rise, in my instance my hips/ass rises first then the bar rises as the arms take the slack out of the bar, meaning my lower back does all the work (and gives me lower back pain). What causes the shins to move over the bar? Hardly my ankles as I deadlifted at the end of the session so I was still mobile. The line of the bar is over the middle of my foot (halfway between my instep and the start of my toes).
.

Yah.. you didn't tho. I went back to check it tonight to make sure K* was saying the same, but it clearly says "shins as vertical as possible" on pg119.

The problem is your shins are not vertical, your knees are forward.

As your shins move to vertical, your hips rise, cast your weight onto your toes and you're fighting the entire time not to fall forward. All of that is going on as the bar rises off the floor and pulls you into position even more.

Get a better angle next time and I'll even draw arrows.

Go look at the worlds best deadlifters. Almost without fail their shins are almost vertical with their shoulders over the bar as they initiate the pull.

Brian? · 15-04-2014 9:37pm

RidleyRider wrote: »

Legend article:P

I'll look into shorts for the gym, let my tree trunks loose:pac:

Good man, welcome to the club.

On a related note, 70s big are also campaigning to take back check shirts and vests. Or flannel shirts and tank tops as they call them. I am also on board with these initiatives.

Hanley · 15-04-2014 9:46pm

Brian? wrote: »

Good man, welcome to the club.

On a related note, 70s big are also campaigning to take back check shirts and vests. Or flannel shirts and tank tops as they call them. I am also on beard with these initiatives.

FYP.

Dermighty · 15-04-2014 9:57pm

Hanley wrote: »

Yah.. you didn't tho. I went back to check it tonight to make sure K* was saying the same, but it clearly says "shins as vertical as possible" on pg119.

The problem is your shins are not vertical, your knees are forward.

As your shins move to vertical, your hips rise, cast your weight onto your toes and you're fighting the entire time not to fall forward. All of that is going on as the bar rises off the floor and pulls you into position even more.

Get a better angle next time and I'll even draw arrows.

Go look at the worlds best deadlifters. Almost without fail their shins are almost vertical with their shoulders over the bar as they initiate the pull.

Yeah the first part of the lift has me adjusting to the correct position, which is bad.

I have asked countless people to show me the correct technique for the deadlift and not a single one has given me anything like what Starrett wrote in the book. What I've seen from gym staff is that they show you a method to get the weight off the floor but not how to do it properly.

Also, one of the gym staff told me I couldn't video myself, even when it was quiet as they don't allow it

My aim is to get my technique as close to perfect as I can. the feedback I'm getting here from yourself and the others is helping (excep the bit about wearing pants).

In Mark Rippetoes video below he shows the position you should be in when starting a deadlift. This looks like a bottom up setup as opposed to a top down setup. Which one is correct or are they both valid?

https://www.youtube.com/watch?v=Syt7A23YnpA

Alf Veedersane · 15-04-2014 9:58pm

Brian? wrote: »

Good man, welcome to the club.

On a related note, 70s big are also campaigning to take back check shirts and vests. Or flannel shirts and tank tops as they call them. I am also on board with these initiatives.

I have a suspicion your gym gear probably makes you look like you're in a shoot for Flex magazine in 1989.

Stench Blossoms · 15-04-2014 10:00pm

@Dermighty could you arrange a session with a trainer to show you proper technique. The likes of Hanley or COH?

Dermighty · 15-04-2014 10:10pm

Stench Blossoms wrote: »

@Dermighty could you arrange a session with a trainer to show you proper technique. The likes of Hanley or COH?

It crossed my mind recently. It would mean a trip to Dublin but it would be worth it if I could get rid of the ambiguity and bad technique.

RidleyRider · 15-04-2014 10:12pm

Dermighty wrote: »

It crossed my mind recently. It would mean a trip to Dublin but it would be worth it if I could get rid of the ambiguity and bad technique.

Where are you from? The lads would know loads of trainers from around the country and might be able to help.

Dermighty · 15-04-2014 10:34pm

RidleyRider wrote: »

Where are you from? The lads would know loads of trainers from around the country and might be able to help.

Cork.

Brian? · 16-04-2014 12:45am

Alf Veedersane wrote: »

I have a suspicion your gym gear probably makes you look like you're in a shoot for Flex magazine in 1989.

Pffft, the 80s? No chance.

The 70s was when manliness peaked.

Brian? · 16-04-2014 12:45am

Hanley wrote: »

FYP.

I do love a good beard.

colman1212 · 16-04-2014 5:42am

Just out of interest, do any of the posters here compete in bodybuilding comps? Or is it just not really done at home?
I know there quite a few competitive powerlifters.
Currently living in Oz and its almost the opposite out here, so many people competing in bodybuilding/physique/bikini at my gym but pretty much zero powerlifters...

Mellor · 16-04-2014 6:57am

colman1212 wrote: »

Just out of interest, do any of the posters here compete in bodybuilding comps? Or is it just not really done at home?
I know there quite a few competitive powerlifters.
Currently living in Oz and its almost the opposite out here, so many people competing in bodybuilding/physique/bikini at my gym but pretty much zero powerlifters...

You're in Fitness First right. Bondi Westfield?
I'd say your view is just skewed by that particular gym. A couple of the guys in there compete in BB. The massive PT in there does (or did). But a lot of them are just wannabebig without competing. So shortage of recreational guys on steroids in Oz.

But PL is defo populat too. You'd prob need to check out a place with a better weight section. There's a there's a strength coach from out this way who set a couple of WR last year. Something ridiculous like 850kg raw total @ 100kg. Only 23 too

colman1212 · 16-04-2014 7:55am

Mellor wrote: »

You're in Fitness First right. Bondi Westfield?
I'd say your view is just skewed by that particular gym. A couple of the guys in there compete in BB. The massive PT in there does (or did). But a lot of them are just wannabebig without competing. So shortage of recreational guys on steroids in Oz.

But PL is defo populat too. You'd prob need to check out a place with a better weight section. There's a there's a strength coach from out this way who set a couple of WR last year. Something ridiculous like 850kg raw total @ 100kg. Only 23 too

No I'm training in the fortitude valley fitness first in Brisbane, Also train at a 24 hour gym. Last week there was 8 people headed down to compete at the WBFF in sydney. There is literally always a couple of people in the gym getting ready for a comp... And yeah maybe its just the gym I'm at.

Mellor · 16-04-2014 9:25am

colman1212 wrote: »

No I'm training in the fortitude valley fitness first in Brisbane, Also train at a 24 hour gym. Last week there was 8 people headed down to compete at the WBFF in sydney. There is literally always a couple of people in the gym getting ready for a comp... And yeah maybe its just the gym I'm at.

For some reason I thought you were sydney.
I think it varies a lot gym to gym. But it's definitely pretty big out here. Zyzz was an aussie, that mentality is alive and well

Hanley · 16-04-2014 9:36am

Dermighty wrote: »

Yeah the first part of the lift has me adjusting to the correct position, which is bad.

I have asked countless people to show me the correct technique for the deadlift and not a single one has given me anything like what Starrett wrote in the book. What I've seen from gym staff is that they show you a method to get the weight off the floor but not how to do it properly.

Also, one of the gym staff told me I couldn't video myself, even when it was quiet as they don't allow it

My aim is to get my technique as close to perfect as I can. the feedback I'm getting here from yourself and the others is helping (excep the bit about wearing pants).

In Mark Rippetoes video below he shows the position you should be in when starting a deadlift. This looks like a bottom up setup as opposed to a top down setup. Which one is correct or are they both valid?

https://www.youtube.com/watch?v=Syt7A23YnpA

Really doesn't matter, but the shins are vertical. That's the most important part.

Dermighty · 16-04-2014 9:44am

Thanks. I'll deadlift tomorrow and post a better video.

Whats the deal with consultations at revfit?

Hanley · 16-04-2014 9:53am

Dermighty wrote: »

Thanks. I'll deadlift tomorrow and post a better video.

Whats the deal with consultations at revfit?

Email me on it - james@revolutionfitness.ie lest I incur the wrath of the mods

Dermighty · 17-04-2014 10:43am

https://www.youtube.com/watch?v=Kv-NJFk6s6s

With vertical shins I can conquer the world!

Hanley · 17-04-2014 10:53am

Dermighty wrote: »

https://www.youtube.com/watch?v=Kv-NJFk6s6s

With vertical shins I can conquer the world!

The start position for snatches and cleans are actually a lot different to deadlifts by the way. You want the bar out in front a bit for them so that it sweeps back into the pocket for the second phase of the lift.

And because it's light enough to get away with, that's ok.

Your max DL will always be MILES ahead of anything you can put overhead explosively.

Dermighty · 17-04-2014 10:57am

Hanley wrote: »

The start position for snatches and cleans are actually a lot different to deadlifts by the way. You want the bar out in front a bit for them so that it sweeps back into the pocket for the second phase of the lift.

And because it's light enough to get away with, that's ok.

Your max DL will always be MILES ahead of anything you can put overhead explosively.

I wasn't comparing a deadlift to snatch, just pointing out how vertical the shins are :P

Essien · 17-04-2014 1:40pm

Seeing as how coconut is all the rage these days, I want to pick up some coconut flour. I found this one on iHerb...

http://uk.iherb.com/Nutiva-Coconut-Flour-3-lbs-1-36-kg/45664#p=1&oos=1&disc=0&lc=en-US&w=coconut%20flour&rc=100&sr=null&ic=4

It seems cheap, but I feel like I'm missing something and I'm curious about the carb content. At around 60% it seems very high compared to others I've found, like this one in H&B, around 20%...

http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4445&prodid=5236

What's the deal? Is the first one bad quality, could it be a typo or something?

Has anyone got any other recommendations?

thegreatiam · 17-04-2014 1:48pm

Essien wrote: »

Seeing as how coconut is all the rage these days, I want to pick up some coconut flour. I found this one on iHerb...

http://uk.iherb.com/Nutiva-Coconut-Flour-3-lbs-1-36-kg/45664#p=1&oos=1&disc=0&lc=en-US&w=coconut%20flour&rc=100&sr=null&ic=4

It seems cheap, but I feel like I'm missing something and I'm curious about the carb content. At around 60% it seems very high compared to others I've found, like this one in H&B, around 20%...

http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4445&prodid=5236

What's the deal? Is the first one bad quality, could it be a typo or something?

Has anyone got any other recommendations?

Asian shops sell coconut flour, and other coconut products like oil etc for a fraction of what health food shops sell it. I bought a bag for a few euro a few months ago.

MikeC101 · 17-04-2014 1:52pm

Essien wrote: »

Seeing as how coconut is all the rage these days, I want to pick up some coconut flour. I found this one on iHerb...

http://uk.iherb.com/Nutiva-Coconut-Flour-3-lbs-1-36-kg/45664#p=1&oos=1&disc=0&lc=en-US&w=coconut%20flour&rc=100&sr=null&ic=4

It seems cheap, but I feel like I'm missing something and I'm curious about the carb content. At around 60% it seems very high compared to others I've found, like this one in H&B, around 20%...

http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4445&prodid=5236

What's the deal? Is the first one bad quality, could it be a typo or something?

Has anyone got any other recommendations?

The iherb one may include the fibre in the total carb content as well as showing it independently, the H&B one doesn't?

Essien · 17-04-2014 1:58pm

MikeC101 wrote: »

The iherb one may include the fibre in the total carb content as well as showing it independently, the H&B one doesn't?

That would make sense actually, at least based on my limited understanding of fibre/carbs.

rubadub · 17-04-2014 2:03pm

thegreatiam wrote: »

Asian shops sell coconut flour

Most asian shops are selling coconut which is floured, i.e. it is full fat, just like most dessicated coconut is, about 65% fat or so. Intended for cooking in recipes wanting fine coconut.

Most of the health shops are selling "defatted" coconut flour, which is intended as a wheat flour substitute for baking etc.

thegreatiam · 17-04-2014 2:12pm

rubadub wrote: »

Most asian shops are selling coconut which is floured, i.e. it is full fat, just like most dessicated coconut is, about 65% fat or so. Intended for cooking in recipes wanting fine coconut.

Most of the health shops are selling "defatted" coconut flour, which is intended as a wheat flour substitute for baking etc.

I just dug the bag out and it is the 62% fat type. I didn't look to see if there were different varieties in the shop tho.

I literally have no idea why we have this.

conzy · 17-04-2014 2:31pm

Got a "paleo box" in Pablo's today.. Unreal, a lot bigger than I expected..

~300g of steak
~75g cottage cheese
~75g guacamole
~100g black bean purée
shed load of leafy salad
some crushed hazlenuts..

Cost 7.95 which is pricey enough but a decent dinner if your having a "no tupperware" day

Cant workout lower body for about a month due to knee injury but going to make the most of it. Running Smolov Jr for bench, so its 4 days a week and im going to do pullups those days too and try and get decent at them

Stench Blossoms · 17-04-2014 2:41pm

I love Pablo's paleo boxes. Got a paleo box from little ass burritos today and it was muck compared to it.

RidleyRider · 17-04-2014 2:58pm

Anyone ever buy from hook grip?

dylbert · 17-04-2014 4:16pm

Dermighty wrote: »

https://www.youtube.com/watch?v=Kv-NJFk6s6s

With vertical shins I can conquer the world!

That's more like a snatch grip RDL, only starting from the ground rather than the hang.

JJayoo · 17-04-2014 4:40pm

conzy wrote: »

Got a "paleo box" in Pablo's today.. Unreal, a lot bigger than I expected..

~300g of steak
~75g cottage cheese
~75g guacamole
~100g black bean purée
shed load of leafy salad
some crushed hazlenuts..

Cost 7.95 which is pricey enough but a decent dinner if your having a "no tupperware" day

Nom Nom, can you post one down to me

dylbert · 17-04-2014 4:48pm

Hanley wrote: »

The start position for snatches and cleans are actually a lot different to deadlifts by the way. You want the bar out in front a bit for them so that it sweeps back into the pocket for the second phase of the lift.

And because it's light enough to get away with, that's ok.

Your max DL will always be MILES ahead of anything you can put overhead explosively.

It funny, at the Klokov seminar he was teaching us to keep the bar in contact with the shins during the first pull, to pull the knees back out of the way, shins vertical when the bars at the knees.
Goes against what other people teach, suppose there's more this one way to skin a cat.

dor843088 · 17-04-2014 4:49pm

conzy wrote: »

Got a "paleo box" in Pablo's today.. Unreal, a lot bigger than I expected..

~300g of steak
~75g cottage cheese
~75g guacamole
~100g black bean purée
shed load of leafy salad
some crushed hazlenuts..

Cost 7.95 which is pricey enough but a decent dinner if your having a "no tupperware" day

Cant workout lower body for about a month due to knee injury but going to make the most of it. Running Smolov Jr for bench, so its 4 days a week and im going to do pullups those days too and try and get decent at them

The only black bean I like gets delivered in a brown paper bag by sum yun gai.

conzy · 17-04-2014 5:21pm

Looking at this program for pullups..

http://www.kbnj.com/FighterPullupByPavel.htm

Wide grip with palms facing the bar because I have always done narrow grip with palms facing myself..

Going with purple band assistance because my pullups are brutal and this way I can grind out way more reps :pac:

Dermighty · 17-04-2014 5:41pm

**** it, managed to get my shins as vertical as possible and I end up keeping a hyperextension on my neck

conzy wrote: »

Looking at this program for pullups..

http://www.kbnj.com/FighterPullupByPavel.htm

Wide grip with palms facing the bar because I have always done narrow grip with palms facing myself..

Going with purple band assistance because my pullups are brutal and this way I can grind out way more reps :pac:

Palms facing you is a chinup, not a pull up.

jane82 · 17-04-2014 5:46pm

Dermighty wrote: »

Palms facing you is a chinup, not a pull up.

My palms would face my ears , am I missing out?
The upc wire runs over the only doorframe in the house that fits the pull up bar and the palms facing the ear gripseems the safest place to put the weight.

conzy · 17-04-2014 5:51pm

Dermighty wrote: »

Palms facing you is a chinup, not a pull up.

yup, I should have been clearer, I have always done chinups but am now going to do widegrip pullups to use more lats and less biceps

Alf Veedersane · 17-04-2014 5:53pm

Palms facing away is a pull up, palms facing you is a chin up, palms facing each other is a neutral grip pull up.

That said, Delavier calls palms out chin ups and palms facing you reverse chin ups.

Dermighty · 17-04-2014 6:16pm

Alf Veedersane wrote: »

Palms facing away is a pull up, palms facing you is a chin up, palms facing each other is a neutral grip pull up.

That said, Delavier calls palms out chin ups and palms facing you reverse chin ups.

I would see palms facing your ears as neutral/hammer grip chin up.

Alf Veedersane · 17-04-2014 6:20pm

Once you call it neutral grip, it's obvious what you're talking about.

Essien · 19-04-2014 1:47pm

How do you foam roll your hamstrings? I find it difficult to apply any kind of pressure at all. It's annoying too because it's easily my biggest problem area.

19-04-2014 1:49pm

I was told you can put the golf ball or tennis ball on the roller and roll with that

Inspector Coptoor · 19-04-2014 1:50pm

Cross one leg over the other & use a short foam roller.
Then use your hands to roll beck & forth.

If using a roller made of foam, try a grid or even a PVC pipe.

Other alternatives include the stick or a rolling pin or even just a lacrosse ball/cricket ball

Squats the Story MkII- Off topic thread

Comments