Pull 3 plates, learn to bench
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| Wiegieboard |  | ... | 02-07-2011 @ 19:13 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | The upper back rounding is my problem just now, especially on deadlifts. It's a bugger to fix I've been trying for a while. | ||
| hrat | | ... | 02-07-2011 @ 21:24 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | I used to get backaches right around bra level, and never decided whether it was structural kyphosis or just bad posture. Wonder if that's related, I'm still pretty slouchy. Whenever I try to list weak points I end up with about half my body, so I suppose I just need to get stronger in general. I'll try a set of front squats, cos I can never have too many squats, see if that helps. Hopefully give me bit of technique work, learning to stay more upright. | ||
| Wiegieboard | | ... | 02-07-2011 @ 21:27 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | hrat said:I used to get backaches right around bra level, and never decided whether it was structural kyphosis or just bad posture. Wonder if that's related, I'm still pretty slouchy. Whenever I try to list weak points I end up with about half my body, so I suppose I just need to get stronger in general. I'll try a set of front squats, cos I can never have too many squats, see if that helps. Hopefully give me bit of technique work, learning to stay more upright. LOL whilst talking about the average Scottish woman, bra level could be considered anywhere from upper chest down to knees but lucky enough I know what you look like so you're safe from any comedy shenanigans. The front squats sound like a boss idea to me. I'm using rack pulls to try and combat it, pulling from the rounded position. | ||
| hrat | | ... | 02-07-2011 @ 21:46 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Hah shoulda thought of that. Bottom of the sternum then. I've not got the hang of rack pulls, and I'm too lazy to set them up. Do you start rounded and straighten or just hold the rounded posn? | ||
| Wiegieboard | | ... | 02-07-2011 @ 22:19 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | hrat said:Hah shoulda thought of that. Bottom of the sternum then. I've not got the hang of rack pulls, and I'm too lazy to set them up. Do you start rounded and straighten or just hold the rounded posn? LOL the old xiphoid process. I've only done the rack pulls twice so far as assistance but I'm starting with a rounded back and the bar at my weakpoint, pulling up to lockout to work the muscles that straighten my back out. I think it might have actually helped on Thursday. I was expecting to stick on my 4th rep going by the bar speed from the floor ant to the knees but managed to get the lockout. I also sat down with a barbell in a high neck position and rounded then straightened my upper back. Didn't feel like it was doing much though. Who knows if what I'm doing is even safe lol. | ||
| Reevesy | | ... | 04-07-2011 @ 00:08 |
Member 2141, 289 posts SQ 140, BP 120, DL 200460.0 kgs @ 114kgs UnEq | why would you start with a rounded back, surely keeping it arched(as i do) would be much better, it seriously makes my upper back and traps sore as s**t. if u keep it straight at all times on the rack pull shouldn't that really cross over to your deads lol, if the first half of the pull is done nicely  | ||
| Wiegieboard | | ... | 04-07-2011 @ 00:31 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Reevesy said:why would you start with a rounded back, surely keeping it arched(as i do) would be much better, it seriously makes my upper back and traps sore as s**t. if u keep it straight at all times on the rack pull shouldn't that really cross over to your deads lol, if the first half of the pull is done nicely Unfortunately I can't lift straightback much past 160kg and from then onwards my back rounds a bit during the lift. This is pretty much the reason I start the pulls with a rounded back as to work the upper back muscles surrounding my spine through a range of motion instead of in a static contraction like whilst deadlifting with perfect form. This should encourage a little hypertrophy and also work strength in the good as well as bad positions should the worst come to the worst on my heaviest single in squat or deadlift.(or whilst lifting a stone) Theoretically it should help the lockout for when the back is slightly rounded like mine is on heavier lifts. | ||
| hrat | | ... | 04-07-2011 @ 23:04 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Yeah, Reevesy, arched/straight is what I aim for, but RepMaxes by definition break down a bit. You're way better off being strong in the rounded position, then if it happens, no bother. Plus, I read an article claiming that rounding when the position is locked is fine, it's when things are flexing, i.e when going from straight to rounded, that's the real issue. Todays volume sess; Squat 72.5 5x3 Fine, wider stance still. Not feeling very tight, getting a bit of knee wobble etc, but I always do. Bench 41 5x5. 5th set had a breakthrough with the arch, felt great, till I screwed it up by bridging my 5th rep. Will keep working at it. DL 85 1x3 alright, but a bit slow. 65 3x3 on the 30seconds, stood on 20kg bumper. Deficit killed my speed, so clearly something I need to work on. Plank+20kg 1.05 Good session, but it's so hot at the minute. | ||
| Wiegieboard | | ... | 04-07-2011 @ 23:12 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Very nice benching tonight. You think you'll warm to the wider stance on squats? | ||
| hrat | | ... | 05-07-2011 @ 11:11 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Not sure. I moved to feet more forwards, about 3months back and found it stronger, but since then, I think it's drifted in a few inches too far. Narrow gives me a lot of forwards lean, which is why my back collapses, but even moderate-wide feels awkward on the hips. I think widening back to just outside shoulders is what I want. We'll see. | ||
| Reevesy | | ... | 05-07-2011 @ 20:54 |
Member 2141, 289 posts SQ 140, BP 120, DL 200460.0 kgs @ 114kgs UnEq | 5x5 bench at 82% of 1rm can't be bad  good job. | ||
| Wiegieboard | | ... | 05-07-2011 @ 21:24 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | lol I'm sure that one day you'll get that squat foot positioning sorted :P Keep going at it! | ||
| hrat | | ... | 06-07-2011 @ 12:15 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | I bench like a girl. Seriously, I've read that women tend to have very high rep strength but crap 1RM strength. Squat and dead that's no way true, but on bench I can rep something for 5 yet still fail completely 2.5kg higher. 30min swim yesterday, will do kettlebell class tonight as climbing partner is away. | ||
| Reevesy | | ... | 06-07-2011 @ 13:03 |
Member 2141, 289 posts SQ 140, BP 120, DL 200460.0 kgs @ 114kgs UnEq | Post Edited: 06.07.2011 @ 13:03 PM by Reevesy hrat said:I bench like a girl. Seriously, I've read that women tend to have very high rep strength but crap 1RM strength. Squat and dead that's no way true, but on bench I can rep something for 5 yet still fail completely 2.5kg higher. 30min swim yesterday, will do kettlebell class tonight as climbing partner is away. well you may of done your 5rep max before going 2.5 heavier, gotta think percentages too lol, if ur maxing, say ur gonna attempt 52.5 if ur max is 50, go like, barx5, 30x3, 45x1, 52.5x1, completely skip out the 50, u know u can and have lifted that before, ur either going to get ur max or u aren't, if you don't its just not your day, when i dead maxed ages ago, i did 170, was gonna go 175 then 180, but i was advised to just go 180, it was the hardest pull i ever done and i put everything into it, but it came up, i hope u understand what i mean lol | ||
| hrat | | ... | 07-07-2011 @ 21:07 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Even when fresh, I'm afraid, and it's similar with overhead press. Now I've figured it out, I can work around it, but it was getting pretty infuriating. Highlight of yesterdays kettlebells was a couple push presses with a 16kg, with right and left arms. Pretty fun. Went to a wedding yesterday, slept alright but not long enough so was pretty knackered. Bacon and egg butty for breakfast helped a lot tho' Messed with some "clams", hips have been bothering me, I'm wondering if it's down to knee caving or just a bit of overuse. Squat 87.5 1x5 Pretty good stance I think. A bit of knee caving, slight GMing but felt good. Front squat 50 1x3 (no belt) RDL 65 2x8 grip going, had to hook second set. Bench 46 1x5 couldn't find the lovely arch, but not bad. 3 fine reps, last two bridged Must not make a habit of this. Pretty good all considered. Lovely new Toro belt is breaking in, but it's murder to fasten, and makes it hard to breathe on 5rep sets. | ||
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