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Does my bum look big in this squat rack?
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I'm definitely not going to see you before the competition so I better say best of luck now.
I'm dying to hear how you get on and I've no doubt that all your hard work over the past while is going to pay off.
I'm sure you've seen how many lifters there's gonna be on Saturday at this stage - it looks like it's gonna be another long day so there's every chance that myself and Ham could get there in time to see you deadlift. If I don't see ya Saturday, I'll deffo see you Sunday!!
Good Luck again!!! 0 -
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well done on the comp Kev, seen your vids on youtube a real grindfest, didn't think you'd get 215 after the 205 squat, well done.:)
I didn't think I'd get it either!
I think their site is down at the mo but this one is on the IDFPA site!
Form an orderly queue ladies!!!!0 -
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I didn't think I'd get it either!
I think their site is down at the mo but this one is on the IDFPA site!
Note the Rippetoe grip. Ghey.Form an orderly queue ladies!!!!
I can think of a lady at the comp who'd want a bit of that.... and it wasn't wifepants.
P.S It's a popular shot for some strange reason
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Fri 24/04/09 Lower body assistance experiment day
Barbel lunges:
52.5kg
x20 (10 per leg)
x26
x26
GHR's (Grandad hamstring raises)
Set up with Smith machine and a flat bench. Couldn't do 1!!! Had to recruit a seat to lower down onto and then kinda do a pushup back up while also pulling with my hamstrings, hence the Grandad replacing Glute in GHR's!
Did 2 sets of 10 with the seat helping.
Rev Hypers +10kg
x15
x10
x10
x10
Hanging leg raises.
15 mins of faffing about learning to do them. My goal is to be able to not only do them but to be able to do this:
If I can do them at 100kg+ bodyweight I figure that alone will add 15 - 20 kg to my squat.
Ab Pulldowns:
stack x20
x11
Side Bends:
37.5kg dumbell
x 20 Left and right
x15 left and right
Writing this 2 days after this workout I have to say I seme to have unearthed a few gems here. The side bends have my obliques in bits and I've ab DOMS from the leg raises. The lunges have my glutes in bits and my hammies are at me too!
At least I've a few new staple assistance moves but I'm so sore I might have to out off my squatting until Tuesday!0 -
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Saturday 02/05/09
Deadlift:
75% 160 x 5
85% 182.5 x 3
95% 205 x 3
Good Mornings:
80kg
x15
x10
x8
Barbell Lunges:
50kg
x24 (12 per leg)
x20
That right hand side of my lower back was playing up again so the deadlifts felt heavy and reeeeaaally slow. It's not injured as such but it just seems to get strained really easily. The thing is this was done on a Saturday morning, I don't think my back is supple enough to Deadlift shortly after getting out of bed. The time I badly hurt my back in Feb was a Saturday morning too. I reckon it's evenings only for pulling from here on in.
A few vids of the heaviest set of deadlifts, you can see how slow they are and how awkward I look with the lower back twinged. Good mornings and lunges as well to see the form. Happy with the good mornings, I've never seen myself doing them before.
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benchin 122.5 x 5.... very nice, could be the floor presses working their magic?
I saw you up there Saturday, all I can say is seriously impressive deadlifting. I looked at he start of your log and you've made big big gains. That goal of squatting 200 must seem like a long time ago
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nice bench pr
although your deadlift excuse makes you sound like an old man :pac:
Sounds like? Clearly I already am. It's such a pain in the ar5e trying to mind it. I might take another trip to Sportsmed after next payday to see what they reckon.Yowza!! That's some really good benching!!!
I know. WTF???benchin 122.5 x 5.... very nice, could be the floor presses working their magic?
I saw you up there Saturday, all I can say is seriously impressive deadlifting. I looked at he start of your log and you've made big big gains. That goal of squatting 200 must seem like a long time ago
Didn't see ya! I'm so crap with names/faces!
I've only floor pressed twice! It could be having a bit of an effect though. I think the grip felt much stronger and my elbows were healthy. The elbow factor is huge.0 -
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Lookee Here!Fri 24/04/09 Lower body assistance experiment day
Barbel lunges:
52.5kg
x20 (10 per leg)
x26
x26
GHR's (Grandad hamstring raises)
Set up with Smith machine and a flat bench. Couldn't do 1!!! Had to recruit a seat to lower down onto and then kinda do a pushup back up while also pulling with my hamstrings, hence the Grandad replacing Glute in GHR's!
Did 2 sets of 10 with the seat helping.
Rev Hypers +10kg
x15
x10
x10
x10
Hanging leg raises.
15 mins of faffing about learning to do them. My goal is to be able to not only do them but to be able to do this:
If I can do them at 100kg+ bodyweight I figure that alone will add 15 - 20 kg to my squat.
Ab Pulldowns:
stack x20
x11
Side Bends:
37.5kg dumbell
x 20 Left and right
x15 left and right
Writing this 2 days after this workout I have to say I seme to have unearthed a few gems here. The side bends have my obliques in bits and I've ab DOMS from the leg raises. The lunges have my glutes in bits and my hammies are at me too!
At least I've a few new staple assistance moves but I'm so sore I might have to out off my squatting until Tuesday!0 -
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Wed 13/05/09 C4 W1
Deadlift: (220 new max)
(Sumo style)
75% 165kg x 5
80% 175kg x 5
85% 187.5kg x 7
Assisted GHR's:
3 sets of 10
Hanging Leg Raise:
x6
x6
x5
x3
Russian Twists:
Highest decline 10kg plate
x8
x8
x8
x8
Very pleased with how the sumos went. First time ever trying them and I managed to get 7 reps on the "5" day. I don't think I would have gotten that conventional tonight. The feeling of the hips & glutes doing all the work is great. My lower back was very happy. I'm gonna embark on some exercises to try and correct my form with them, lighter sumos standing on plates sounds like a plan bar ensuring I get good leg drive.
As I write this there is fire in my trousers..... my horse liniment arrived. It's good stuff, heats up as you do and had my lower back really warm by the end of my warm up, just what I needed.
Here is a vid of the sumos. I think I'm stiff legging them and my form is off so critique like mofo's, I'm not sure of who around here has ever done them but all feedback is welcomed. Viewer discretion is advised.
Oh and I got ANOTHER hole closed on my belt, the slack kept getting caught when I was pulling! I think my abs are starting to peek through too. I'm hot.0 -
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Your back felt better doing them??? Weird.... from rep 4 on it was like a wide stance SLDL, seriously, pause the vid as the bar leaves the floor and look at your hips on those reps
But hey, if it works it works!!!
Assistance wise the best things to do imo are;
-extra with sumos (put a thick metal collar on the bar BEFORE putting plates on, and then go toes to plate)
-sumo w/15kg plates (as opposed to standing on plates - personal exp in TF is that they tend to slide)
-wide stance pull thrus
The first one is assumin gyou're going toes to plates already? If you're not, start there for assistance work, but start light cos it'll knacker your hips if ya don't. The key with sumo assistance work when you're starting is to be really conservative, and really cautious cos you can kill your hips so easily.
Are you using your conventional max for the working weights? Might be an idea to drop it back slightly and concentrate on keeping your hips down at the start.
Also, don't be surprised if near max weights take FOREVER to get off the floor. In my exp it's almost impossible to grind out a sumo. It either goes or doesn't!!
Here's a vid from aaaaages ago of the super wide pulls (do em withotu a belt too, it'll help with your abs and make normal sumo's a breeze. Think I got to 185 x6's eventually with them and then pulled 220x2-3 normally, so there's good carryover)
Super wides;
160 x5 http://www.youtube.com/watch?v=Q-zx-ei-jiw
185 x6 http://www.youtube.com/watch?v=RRp0NltBTt0
They really teach you to keep your hips down.0 -
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Your back felt better doing them??? Weird.... from rep 4 on it was like a wide stance SLDL, seriously, pause the vid as the bar leaves the floor and look at your hips on those reps But hey, if it works it works!!!
I know! My back felt perfect after them, my arch never waivered an inch. I knew 100% doing them that I was stiff-legging them, I just need to learn the technique. I feel strong doing them though.
I'm not going toes right to plates, there's about an inch to spare. Just to protect my piggies while I'm learning.brianthebard wrote: »I think you should definitely work on the hips before you set up wider, just my opinion.
Yeah my hips have never been asked to do this crap before so I know I have to work on them.brianthebard wrote: »Also, I know this looks pretty ghey, but plie squats might be a good accessory lift, that will also help your form for the sumo. I've seen it mentioned in a few articles before. I can't really find any good videos of it (by good I mean non ghey) but at least this girl is nice to look at...(even if she sounds weird)
http://www.youtube.com/watch?v=Hy0BaiHuvNQ
First squat in this vid.
She lost me at "booty" :pac:
These are similar to a warmup Orla in Sportsmed gave me except instead of holding the dumbell I do a kind of Kettle bell swing with it.0 -
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https://www.youtube.com/watch?v=wSVR7YmzmRM
https://www.youtube.com/watch?v=PyZ9I2y3LBc
https://www.youtube.com/watch?v=jhNZ-Fv3yhk
https://www.youtube.com/watch?v=EC-AuLLJea0
https://www.youtube.com/watch?v=IT603yLKo9Y
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