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Thread: Team Wild Iron

  1. #176
    Janie
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    good job me...I have a facebook. I did drop a message!

  2. #177
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    ME squat:
    325 x 1 (last raw set)
    415 x 1 (briefs on)
    505 x 1
    595 x 1 (suit on)
    685 x 1 (straps up and high)
    755 x miss ( lost air and it just felt like a ton of bricks unracking it)

    I definitely need more upper back work. The shrugs Sunday killed me and definitely affected the squats.

    GPP/back training:
    50 yards x 2

    GHR:
    blue 3 x 10 (easy)

    Farmer's walk shrugs:
    2 plates 4 x 20

    Spud abs:
    110 2 x 10 (easy)
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  3. #178
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    After watching the video, my back was far too neutral. I need to arch a lot more to load the weight into the suit. I'll keep hitting shrugs to get my upper back strength back.

    Video
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  4. #179
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    ME shirted bench
    405 x 1 3-bd
    465 x 1 2-bd
    500 x 1 2-bd
    525 x 1 2-bd
    540 x 1 2-bd
    515 x 1 1-bd

    I hit everthing but everything felt heavy. Tuesday didn't help which is why I rarely squat full gear

    Neutral grip pullups
    BW 5 x 5

    Neutral grip pushups
    BW 2 x 12

    Skull crushers
    65 x 8
    85 x 8
    85 x 8
    95 x 8

    One arm grapler
    45 2 x 8

    Panora press
    50 4 x 8
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  5. #180
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    Team video:
    Video


    My video:
    Video
    Last edited by MarcusWild; 09-11-2009 at 01:34 AM.
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  6. #181
    Senior Member SELK's Avatar
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    When you squat, do you always take the bar out of the rack then take your air? Ive had better luck doing it all in one go on the mono.
    960/530/749 @ 242
    903/524/738 @ 220

  7. #182
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    I take air after I unrack. Some feds have a squat command even with a mono. I think it'd be holding it for too long.

    DE squat vs green with SSB off foam
    400 10 x 2

    Speed deads vs quaded minis
    365 8 x 1

    KB swings
    32kg 3 x 15

    Video:
    Video
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  8. #183
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    Incline dumbbell
    55 4 x 10

    Seated dumbbell press
    35 4 x 10

    H-roll
    30 3 x 8

    Lat arm raises
    25 3 x 10

    Fat bar pullups
    BW 5 x 5

    Shrurgs
    315 x 10
    405 x 10
    495 3 x 10

    Panora press vs green
    4 x 8
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  9. #184
    Senior Member SELK's Avatar
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    Quote Originally Posted by MarcusWild View Post
    I take air after I unrack. Some feds have a squat command even with a mono. I think it'd be holding it for too long.
    Yeah, all the meets ive done have a squat command (APF and GPC). I have the rack setting as high as possible in the mono so once I get the bar out of the rack, i'm pretty convincingly locked out, that may help, because I can't recall ever having to wait long.

    I just mention this because I used to do the same thing as you, after training with an 1100lbs squatter for a while that was the first thing he commented on for me. Since changing over I am able to push more air into my belly and I think it has really helped my squat.
    960/530/749 @ 242
    903/524/738 @ 220

  10. #185
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    Quote Originally Posted by SELK View Post
    Yeah, all the meets ive done have a squat command (APF and GPC). I have the rack setting as high as possible in the mono so once I get the bar out of the rack, i'm pretty convincingly locked out, that may help, because I can't recall ever having to wait long.

    I just mention this because I used to do the same thing as you, after training with an 1100lbs squatter for a while that was the first thing he commented on for me. Since changing over I am able to push more air into my belly and I think it has really helped my squat.
    I do the same thing. I'm way more stable getting my air before I unrack the bar. I'm able to do doubles during circa-max with only one breath prior to unracking the bar. Compared to that, doing one rep in a meet on one breath is no problem.
    Try it for a while in training and see if it will work for you.

  11. #186
    Senior Member SELK's Avatar
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    When i used to do speed work, I used to do triples in one breath. You have to be fast or you run out of air haha.
    960/530/749 @ 242
    903/524/738 @ 220

  12. #187
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    Hmm, maybe I'll work on holding the air then.

    Video
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  13. #188
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    ME deads:
    135 x 5
    225 x 3
    315 x 1
    405 x 1
    495 x 1
    585 x 1 (velocity on straps up)
    635 x miss
    635 x 1 (switch to king)
    675 x miss ( stuck on knee)
    675 x miss (just sucked)
    675 x miss (switch to Ace and sumo)

    My deadlift is just junk. My hips go straight up and my back is slow. My hamstrings are stronger than ever and I think it's messing up my timing. I need to get back to heavy deadlift variants for sets of 3 and 5.

    SLDL vs quaded mini
    255 x 5
    315 x 5
    365 x 5
    385 x 3

    These seemed to kill my back.

    Shrugs
    315 3 x 20
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  14. #189
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  15. #190
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    ME shirted bench
    405 x 1 3-bd
    475 x 1 2-bd for the rest
    505 x 1
    525 x 1

    Stopped there due to the very large whatever it is on the left side of my back. It's big enough that I felt crooked on the bench for every set.
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  16. #191
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  17. #192
    Token Canadian Cricket_Fire's Avatar
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    Nice work lately Marcus. I'd ask what you mean by the thing on your back.. but I'm not sure if I wanna know haha
    I'm weak now, but not for long

  18. #193
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    Thanks. It's basically involuntary spasms and muscle knots. I need to just keep foam rolling the crap out of it. I may look into acupuncture. There are TON of those places around since the city I live in is >40% Asian. I actually see the ads on the side of busses in Chinese sometimes.

    Here's this week's video Q&A. I'm going to start posting these in my log, since I feel they are helpful. Anyone can submit questions, then each week we video the answers and post them. They are in HD now!
    Video
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  19. #194
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    Marcus,
    Have you looked into your left hip or hamstring as a cause for your back issue? The right side of my lower back used to be tight most of the time and I couldn't figure out why. Then I discovered my right hamstring, hip, and IT were really tight and my back was going into spasms to try and compensate for those other areas pulling on my pelvis. Once I started aggressively stretching every day, it went away completely in a week or two and has never returned. Just a thought if you haven't tried it yet. In your case you may also need some soft tissue work get rid of the knot, but the stretching may help with long-term maintenance.

  20. #195
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    Thanks Sean. It's definitely my upper back/trap area. The side is determined by the hand I use overhand to deadlift. I'll try stretching out my lower body though. It can't make things any worse. Yeah, I do need soft tissue work to get rid of the knot. I have this really cool massage ball that works great. I use it every couple of hours. It's getting smaller.

    Here's today's video. Small crew since Bill and Becky are competing at Super Training. Brad and Suzanne went to help them.
    Video
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  21. #196
    Senior Member SELK's Avatar
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    Becky had a nice meet, saw the vid on PLW.

    was wondering though, do you think she is losing quite a few lbs on the deadlift by not using any sort of stretch reflect in her pull? Ive always found that when I get a little stretch reflex going at the bottom of a sumo pull, the weights fire off the ground really quick. Seeing as she is stuck at the bottom I wonder if that would work for her.

    also- those dimels are killer. I used to use them often, 15-20 reps suck haha
    960/530/749 @ 242
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  22. #197
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    Becky doesn't have much explosiveness. It has actually improved a lot. Her squats used to have the same slow speed with just the bar or 275. I'm a bit stumped by her static hold to start a deadlift. It used to be it'd break the ground and then move very slowly. Now at least the bar accelerates once it gets moving. I think it's time for her to do a lot of deficit deads to help her off the floor.

    Dimels are effective but they suck. I used to do them a lot more before we got a GHR.

    I didn't really train today. I did 4 tire trips and a lot of rolling, stretching, etc. Last night I decided to use nature's best muscle relaxer and drink some beer. It really helped. I feel like I'll be able to train again on Tuesday. It's a scheduled deload week anyway, so I won't do anything too crazy.
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  23. #198
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    We have done our sumo pulls almost exclusively standing on thick 45 lb. plates for the last several months. We alternate speed pulls and working up every other week. Our speed off the floor has improved significantly, which has helped both of us. Of course we pull in briefs, but there's no reason it wouldn't work with a raw lifter as well. For the sumo DL, I would just make sure the deficit isn't too great.

  24. #199
    Janie
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    Becky is a beast!!! I saw the videos for Becky and Bill. They did awesome!! Marcus, do you compete? Are you thinking about doing one?

  25. #200
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    Sean, I agree. If the deficit is too big, then the form is too different. Becky is going to add in the deficit sumo deads. I think they'd be most effective as an accessory for sets of 3-5 reps.

    Janie, I did a few meets earlier this year. My next meet is October, 25th at Super Training. We try to not all compete at the same meets, so we have teammates available to help. Matt and Cliff should be doing the October meet too. Then Becky, Bill, and Suzanne are doing WPF world's in November. It seems we have some people competing every month. It's crazy. There's another meet at Super Training in December, and we'll have a couple of people lifting in that one.
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