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Author Topic: DYEL?  (Read 14018 times)

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Bobby Isosceles

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DYEL?
« on: September 09, 2013, 10:54:03 pm »

In this thread: all things involving grunting and iron, except pressing shirts while suffering from indigestion.
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AugustWest

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Re: DYEL?
« Reply #1 on: September 10, 2013, 03:20:44 am »

Sorry, all my grunting is iron-deficient.
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Bobby Isosceles

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Re: DYEL?
« Reply #2 on: September 10, 2013, 03:56:38 am »

You gots to get yo grunt on.

I have been taking form check videos from time to time to make sure I'm not on a one way ticket to snap city. Anyone knowledgeable here willing to give a little criticism?

http://www.youtube.com/watch?v=9QQLQUiVP9Q
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Bobby Isosceles

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Re: DYEL?
« Reply #3 on: September 11, 2013, 12:31:25 pm »

Needs more hip s'plosion, you're getting into the 'drag it up' portion of the event too low. My goal was to get the bar a hand span above the knee so I could rotate the shins forward from the ankles, changing that angle so I could punch the shoulders back to square and then use the hip/lower torso muscles to a's'plode to completion.

You're doing a nice, controlled movement that takes and develops strength, but on a deadlift I would focus on more punch.

I'll try that tonight. If I die, it's on you.


Thoughts on using snatch grip on warm ups to work the upper back a bit more?
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jaydub

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Re: DYEL?
« Reply #4 on: September 11, 2013, 04:21:02 pm »

I'll assume you're doing power cleans as well.  Cos if not, you should.  They really help with lock out on the dead lift, if that's one of your sticking points (it's not for me, mine is the first inch off the floor).
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Bobby Isosceles

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Re: DYEL?
« Reply #5 on: September 11, 2013, 05:41:44 pm »

I'll assume you're doing power cleans as well.  Cos if not, you should.  They really help with lock out on the dead lift, if that's one of your sticking points (it's not for me, mine is the first inch off the floor).

My powerclean form is absolutely shitty and atrocious. (Is a "shitty clean" an oxymoron?) I do them now and again.

I've been doing bent over rows (Yates, not Pendlay) and I've been trying to do more lat development since I feel that's where I am weakest.

So, lot's of snatch grip deadlifts, snatch grip high pulls, klokov presses, etc.

Related: Dmitry Klokov is a monster.
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littlefallsmets

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Re: DYEL?
« Reply #6 on: September 12, 2013, 02:13:08 am »

"snatch lift on warm-ups to work the upper back", "bent over bar rows" and "power clean" all made me giggle as an immature person whose exercise goes about as far as "jogging in a pool" and "walking maybe".
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jaydub

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Re: DYEL?
« Reply #7 on: September 12, 2013, 05:19:28 am »

I hadn't heard of Yates vs. Pendlay rows before.  Looking at a couple videos it looks like what I think of as a bent-over row is more like the Pendlay version (although I never thought about extending the spine along the upper back like that).  Since my lat development is weak, maybe this tweak is worth looking into.
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Re: DYEL?
« Reply #8 on: September 12, 2013, 11:36:32 am »

"snatch lift on warm-ups to work the upper back", "bent over bar rows" and "power clean" all made me giggle as an immature person whose exercise goes about as far as "jogging in a pool" and "walking maybe".

As well it should. You've cultivated enough mass to unlock the stretching and balance achievement. Walking around the neighborhood counts for more than bent over back rows at your level.
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Bobby Isosceles

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Re: DYEL?
« Reply #9 on: September 12, 2013, 06:20:56 pm »

335 5RM pull, 345 2RM pull, 225 ATG. Not bad for an old fart and using a bit of Asherdan's advice.
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Bobby Isosceles

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Re: DYEL?
« Reply #10 on: September 13, 2013, 02:13:21 am »

Dammit, your spine didn't pop-out!

Do chins (even if they make you look silly) and Pendly style barbell and dumbbell rows. Do them standing on a bench so that you have to let the bar all the damn way down and draw that heavy fucker all the way back up. If your workout place is worth a dang they will have boxes for you to do this kind of thing.

My routine generally conssists of

ATG HB squats (5RM: 225) superstted with barbell rows (5RM: 145, could probably go higher once the form is good)
Klokov presses (behind-the-neck, snatch grip) (5RM: 110)
Pullups (usually unweighted since I am trying to go for wider grip these days, but when narrow or supinated I might throw a 10 on)
Bench: flat-backed, I think the arch is cheating. 5RM: 215
Deadlift: you've seen.

Accessory work now and again:

farmer's walks
front squats: 155 5RM
snatch grip high pulls
power cleans
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Bobby Isosceles

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Re: DYEL?
« Reply #11 on: September 15, 2013, 01:50:13 am »

Good. Because every time you see someone doing an arch-cheat you should punch the mother-fuck out of their junk.

It's a principle.

Tried to use your advice, but it's really hard on absolute max effort pulls. 350x3 was a grinder.

http://www.youtube.com/watch?v=g9e-IpGGuNc

Is there any advice for keeping upper back from rounding on maxes? Anything below is fine.
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jaydub

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Re: DYEL?
« Reply #12 on: September 15, 2013, 08:50:13 pm »

Pretty sure he was talking about bench.  If you arch enough you change the angle to more of a decline press.
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Bobby Isosceles

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Re: DYEL?
« Reply #13 on: September 16, 2013, 02:01:44 am »

Pretty sure he was talking about bench.  If you arch enough you change the angle to more of a decline press.

Sorry, by "advice" i  meant the hip drive, but as noted above, form breaks down at max effort. I did a single @ 355 and that damn near broke my CNS. I was actually depressed for the rest of the day.
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Bobby Isosceles

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Re: DYEL?
« Reply #14 on: September 22, 2013, 01:05:03 am »

Yeah, arching on the bench is junk punching time.

If the max effort is pulling you slightly out of form I'm OK with that, it means you're actually pushing yourself to failure which is a huge thing to me. Being able to legitimately push yourself to breaking down is the road to growth in my book.

Upper back is definitely not perfect on max effort, but damn.
http://www.youtube.com/watch?v=qcnQ888TW1Q

Question: up the weight for heavier singles or increase reps?

As a more advanced question, I don't know whether to move from my linear 5RM program to something intermediate like 5/3/1 or Texas or Madcow yet.I fluctuate between 180 and 185lb depending on how much food and water i'm retaining, and I can low bar squat 275 (http://www.youtube.com/watch?v=XoskFs-oJJA) and 1RM deadlift 365, so I'm roughly at 1.5BxW and 2xBW respectively. Is that still novice, or should I move to intermediate?
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