The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #251
    Explosive Mofo Blitzforce's Avatar
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    Dry Hands

    I thought about getting some chalk , but someone put me onto this alternative, its not messy, so can be used in all gyms and it works just as well according to the guy, might scope out my local golf shop to see if they have it. It's called "Dry hands"

    http://www.dryhands.com/

    The product was originally developed as a liquid chalk substitute for weight lifters and gymnasts.
    It even works in the rain - something chalk can't boast!

  2. #252
    Explosive Mofo Blitzforce's Avatar
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    Saturday 4th January - 4/1/03 - Basketball

    Saturday 4th January - 4/1/03 - Basketball

    Session time - 50mins

    Again just shooting, practising moves and lots of jumping. My 2 handed 2 legged jump has gone up, but my single arm one legged jump stinks! Overall my jump hasn't improved much despite a gain in strength and explosiveness over the last month or so. That means my stretch reflex stinks!

    So I think it maybe time for depth jumps and plyos to enter the picture. I'm strong enough to do em, well I'll start with lower box heights.

    Well I'm gonna take a few days off, maybe 5 or more, and let my my CNS recover, muscle supercompenstate, and my 11a fibers reconvert back to type IIb's and then max out on the deadlift.

    Should get 455lbs. If I get that then I'll take at shot at 500lbs.
    Hope my grip is strong enough....
    Last edited by Blitzforce; 01-04-2003 at 02:52 PM.

  3. #253
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 8th January - 8/1/03 - Whole Body - Deadlift Max attempt

    Wednesday 8th January - 8/1/03 - Whole Body - Deadlift Max attempt

    Rested 4 days, and thought I'd smoke a 455lb deadlift..
    Wasn't really at my best in terms on mental and freshness

    Workout time - 1 hour


    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches overhead squats

    Deadlift Max attempt

    Rest 4-6 mins

    warmup - Powercleans 2x2

    Conventional Alternate Grip Deadlifts - in my trusty BBall shoes and RAW - no belt, no straps - just some chalk

    185lbs x1, 225lbs x1, 315lbs x1, 365lbsx1
    attmept 1- 455 x 0.75
    attempt 2- 455 x 0.75 !!!

    I tried twice to lockout my 455lb deadlift attempts - and I failed!

    Combo of poor technique, bad warmup poundages and wrong mental approach meant I didn't get it done
    I'm not unhappy, I can damn close, but no bacon.
    General lack of explosion as well - too damn slow!!!

    In my first attempt I did ok going up except I stiff legged it again and my upper back was curved as hell, all I had to do was lockout, but for some reason the weight swung forward, not sure why I went off balance, and couldn't salvage it.

    after 6 mins rest i tried to do it again, this time it felt harder, Again all I had to do was lockout, but I had no gas left once I reached the top. Lack of oxygen too! I saw stars

    My warmup was less than ideal,
    in hindsight I should have done 405x1, 90lbs is big jump and my CNS was alarmed at the heavy feel of 455.

    Surprsingly my grip was more than sufficient with chalk.

    I'll be back!


    Weighted Dips

    Warmup sets - Bench Press 45x10, 95x6 - tried a new form, 12inch grip lowered to my abs, felt good on my cuffs.

    Tempo 30X0 Rest - 4mins

    +15lbs 3x8 WOot New PR!!


    Bunch of Stuff

    did a set of each exercise 2mins between

    Dumbell Curls
    Warmup - 30lbx3
    Tempo 31X0

    35lbs 8x3 - 40lbs would have been better

    Reverse hypers - BW 2x10

    SwissBall Curnches - BW 2x10
    Last edited by Blitzforce; 01-08-2003 at 03:49 PM.

  4. #254
    Explosive Mofo Blitzforce's Avatar
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    455lb Deadlift attmept videos

    video - 4.2megs, Please right click on link and save before viewing thanks!

    I turned around for the second attempt, just so the mirror wouldn't stuff my concentration, but you get to see my ugly mug

    http://www.members.optushome.com.au/...ftAttempts.mpg

  5. #255
    Explosive Mofo Blitzforce's Avatar
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    Comment - 9/1/03

    Hmm my arms have shrunk back?

    I weighed 198lbs today, maybe I lost some fat.

    anyway I found out that there is a local grass track that hosts 60m and 100m races every Saturday. Anyone can rock up and race. So I may do some 60m runs one day once I get back into sprinting shape and see what sort of accleration I have

    Then eventually some 100m races once I work on my speed endurance and get leaner.
    Last edited by Blitzforce; 01-08-2003 at 04:05 PM.

  6. #256
    Explosive Mofo Blitzforce's Avatar
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    New Training cycle

    Well tommorrow I start a new training cycle.

    I'll be trying some new concepts with percentage based training in the major moves. Some ideas I got from thrower training for some good strength and power gains - size usually comes anyway.

    Immediate goals are -

    full oly back squat up to 365lbs
    front squat 275 for 3 reps
    snatch grip deadlift 315lbs for 3 reps
    bench 275lbs for 3 reps (if it doesn't kill my cuffs)
    bent over row 275lbs for 5 reps
    overhead press 185lbs for 5 reps
    clean grip power snatch 155lbs for 3 reps
    power clean 225lbs for 3 reps
    dumbell curl 65lbs for 3 reps
    decline tricep extension with 65lbs for 3 reps

    deadlift 500lbs - well we will see, form needs to improve!

    hopefully I'll add another 3 inches on my vertical jump and 6 on my standing long jump.


    I'll flesh out my new training cycle tonight
    much thought needed

  7. #257
    HomeYield WillKuenzel's Avatar
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    The bottom of the deadlift looks strong. Do you think you might do some rack deads to work on your lockout?
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  8. #258
    Explosive Mofo Blitzforce's Avatar
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    Originally posted by HomeYield
    The bottom of the deadlift looks strong. Do you think you might do some rack deads to work on your lockout?
    yeah I'm thinking about it - probbaly will

    I know John Smith (strength coach) uses explosive knee cap rack pulls to boost cleans and snatch poundages as well, so it looks like a good idea.

    But my form needs more hips drive, at the moment its all lower back just about!
    Been thinking about trying sumo form as well, which may suit me more. My body structure isn't suited for the conventional form I think.
    Last edited by Blitzforce; 01-10-2003 at 02:29 PM.

  9. #259
    Explosive Mofo Blitzforce's Avatar
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    Saturday 11th Jan - 11/1/03 - Road to 365lb FullSquat - Week 1 - Day 1 - Lower Body

    Saturday 11th Jan - 11/1/03 - Road to 365lb FullSquat - Week 1 - Day 1 - Lower Body

    Felt pretty crapy going in, but after the jumps quats started feeling better. Felt ok leaving the gym not beat up like normal
    legs day thanks to the new squat workout.


    Workout time - 1 hour 30 mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang narrow grip snatches

    Jump Squats

    Rest - 3mins

    BW x 6
    25lbs x 6
    40lbs 2x6

    The 40lbs one felt the best, for some reason, great explosion


    Oly Lifts

    warmups - CleanGrip Hang Power snatch 45x3, 65x3

    Rest - 2-3mins

    CleanGrip Power snatch from Hang - bar to just above kneecap
    95lbs x 3
    115lbs x 3 WOot New PR!!

    First rep clean lockout, 2nd and 3rd couple inches of pressout.

    CleanGrip Power snatch
    125lbs x 3 WOot New PR!!
    135lbs 2x3WOot New PR!!

    With the 135lbs sets, 1st rep was clean, 2nd rep one inch pressout, and 3rd rep two inch pressout

    Not bad at all, 2 months ago, I could barely lockout 135lbs with a wide grip power snatch!
    So New 1RM are 115lbs from the hang and 135lbs from the floor!

    High Hang Power Clean - bar 2inches from hip crease
    135lbs x6
    135lbs 3x3

    Man the power I'm generating in this move is pretty cool now from hardly any hip bend!


    Full Olympic Squat - No belt

    Warmup sets - 45x6, 95x3, 135x3, 185x3

    Tempo 31X0 Rest - 3mins
    235lbs x 3
    225lbs 5x3 (70-75% of 1RM)


    Core work

    Rest - 2mins between each exercise alternating

    Swiss Ball Crunches
    Tempo 2111
    warmup - BWx10

    +5lbs 2x10


    Reverse hypers (on hyper bench) - plates tied to legs
    Tempo 21X1
    Warmup - BWx10

    +5lbs 2x10

    Damn my erectors were pumped like a balloon!
    painful to standup
    Last edited by Blitzforce; 01-12-2003 at 08:37 PM.

  10. #260
    Explosive Mofo Blitzforce's Avatar
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    12/1/03

    DOMS report -

    Neck muscles slightly sore from weighted swissball crunches - I work my enck from teh way I hold the plates on my head

    posterior chain slightly tender - from reverse hypers I gather

    Forearms really sore (top part) and traps slightly sore from Oly lifts.

    -------

    Feel Ok today, not too wasted.
    Last edited by Blitzforce; 01-11-2003 at 02:51 PM.

  11. #261
    Explosive Mofo Blitzforce's Avatar
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    Monday 13th Jan 2003 - Road to 365lb FullSquat - Week 1 - Day 2 - Upper Body

    Muscles in legs felt tight for some reason, as over tensed, before the workout started but once I warmed up I was OK.
    Not 100% fresh though..no matter I blew away my old Hang Power Clean by 30lbs!!! Got it on tape, which I'll post later on.

    I weighed 90+kg today - 199lbs

    Workout time - 1 hour 30 mins

    Warmup

    Basic dynamic stretches and shoulder swings
    25lb deadlift, clean and press x 10
    25lb good morning x10
    25lb Hang Clean, hang narrow grip snatches
    25lb overhead squat x 6, snatch drop x 6
    45lb hang clean x 2
    65lb sumo deadliftx6


    Hang Power Clean

    warmup - 45lbsx2, 65lbsx2, 95lbsx2, 115lbsx2

    Rest - 2-3mins

    135lbs x 2, 145lbsx2, 155lbsx2, 165lbx1, 175lbsx1,
    185lbs x 2 WOot New PR!!
    190lbs x 1 WOot New PR!!
    195lbs - missed

    Damn! I blew away my old Hang Power Clean PR by 25lbs! 165lbs from memory!
    Allow me to speculate, when I did the 165lb PR, I could power Clean 205lbs, now I just may be able to whip up a 225-230lbs

    Almost bodyweight!


    Weighted Dips

    warmups - Pressdowns 15lbs x 6, BW dip x 1
    Tempo - 31X0
    Rest - Alternated sets with Chins, 2mins between each

    +17.5lbs 4x6WOot New PR!!


    Weighted Power Rack Chins - Partial Grip

    Warmup sets - pulldowns 40lbs x3, BW Chin x1, +15lbs x1
    Tempo 31X0 Rest - see above

    +35lbs x 5 - down from last session, most probably due to Hang PowerCleans
    +35lbs x 4
    +17.5lbs 3x3

    very tough!

    Single Arm Reverse Grip Dumbell Row on Bench

    Warmups - 40lbsx3, 65lbsx3

    Tempo - 31X0
    Rest - Alternating sets with L-Laterals 2mins between each exercise alternating

    85lbs 3x6


    L-Laterals on Knee - Cuffs

    Tempo - 3121 Rest - see above

    5kg DUmbell 3x10
    Last edited by Blitzforce; 01-12-2003 at 10:09 PM.

  12. #262
    Explosive Mofo Blitzforce's Avatar
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    Hang Power Clean PR video

    BTW I've been using only 135lbs since 3months ago, except doing variation from blocks, and going shallower and shallower on the hang. Aiming for more speed and cleaner technique,

    Then I do a full dip to just above knee and blew my old PR away. I think there is a lesson somewhere here


    Enjoy

    3.7megs - Right Click on link and save before viewing thanks
    http://www.members.optushome.com.au/...werCleanPR.mpg

    video will stay online until the next set of PRs are uploaded - usually
    Last edited by Blitzforce; 01-12-2003 at 10:22 PM.

  13. #263
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 15th Jan 2003 - Road to 365lb FullSquat - Week 1 - Day 3 - Pulls/Upper Body

    Wednesday 15th Jan 2003 - Road to 365lb FullSquat - Week 1 - Day 3 - Pulls/Upper Body

    I felt really good going into the gym, but workout turned out pretty bad in terms of energy. Oh well

    Practised my Summo Dead form, I like it a lot better than conventional so far! Got some vids of my form, will post later

    Everything felt heavy today - CNS fatigue hmm

    Workout time - 1 hour 30 mins

    Warmup

    Basic dynamic stretches and shoulder swings
    25lb deadlift, clean and press x 10
    25lb good morning x10
    25lb Hang Clean, hang narrow grip snatches
    25lb overhead squat x 6, snatch drop x 6
    45lb hang clean x 2
    65lb sumo deadliftx6

    Tried some Behind the Neck Push Jerks - lol I actually jumped into the air with the barbell


    Power Clean

    warmups - HangPowerclean 45lbsx2, 65lbsx2, 95lbsx2, 115lbsx2

    Rest - 2-3mins

    135lbs x 2, 160lbsx2, 185lbsx2,

    Boo! Barely racked the 185s properly, just lacked zip today. Made me realise how much I hate PowerCleans. Too sapping for my tastes. Think I'll dump em, and stick with Hang PowerCleans, CleanGrip Power SNatches and Hang Snatches etc
    One less exercise to do!

    Pulls

    Rest - 3 mins

    Clean HighPull 205lbs x 3
    SnatchPull/Deadlift 225lbs 2x3

    Felt really heavy...


    Overhead Press

    Warmup sets - 45lbsx10, 75lbs x 3, 95lbs x 3
    Tempo 31X0 Rest - Alternated with Dumbell curls - 1:40 min between each, and then Incline Dumbell Bench Press

    115lbs 8x3


    Dumbell Curls

    Warmups - 30lbsx3

    Tempo - 31X0
    Rest - See above

    40lbs 6x3
    First 3 sets felt heavy, but then got better after that, need more warmups me thinks


    Dumbell Incline Bench press

    Warmups - 35lbsx8,
    Tempo - 30X0 Rest - see above

    45lbs x 8, 55lbs x 8, 60lbs x 8

    Just getting back into groove, been a while since I did these


    Summo Deadlifts

    Tempo - 21X0

    95lbs 5x10

    Getting a feel for these, working on form etc.
    I used 25s so the ROM feels a lot like a parallel squat, hmm kinda BOX Squat like! Damn hams, especially near the glutes, glutes, abdductors, even my quads were really pumping up from these, lower back not as much as conventional. I really like how these feel, I think I may have found the posterior chain strength movement of choice! For my body type - short arms , long thighs, this is a better way to go than conventional.

    Still trying to decide on 2 stance widths, closer in or feet out on outer rings. bets thing is that I don't need to scrape my shins with this move unlike conventional!

    Got some vids of my form - will post later
    Last edited by Blitzforce; 01-14-2003 at 11:49 PM.

  14. #264
    HomeYield WillKuenzel's Avatar
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    Nice job on the 190lbs PR. Form is looking really good.

    How wide out did you try the sumo's? I've gone out as wide as the plates, but I prefer it in at about the rings on the bar.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  15. #265
    Explosive Mofo Blitzforce's Avatar
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    Sumo Deadlift form movie

    Here is a Clip of my Sumo Deadlift Form - 3 sets from different angles.


    3.6megs - Right click on link and save before viewing thanks

    http://www.members.optushome.com.au/...adliftForm.mpg

    I may try a slightly narrower stance, felt a little bit more solid with the set I did with a 6 inch reduction in stance width.
    Feel free to comment

  16. #266
    Explosive Mofo Blitzforce's Avatar
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    Originally posted by HomeYield
    Nice job on the 190lbs PR. Form is looking really good.

    How wide out did you try the sumo's? I've gone out as wide as the plates, but I prefer it in at about the rings on the bar.
    Thanks. Yeah all that practise with 135lbs really paid off.

    But now I've realised how my energy a power clean from the floor takes, the first pull is a waste of time IMO, so I'm gonna stop Power Cleans, and concentrate on hang Power Cleans.
    If I need to do Pulls from the floor then I'll stick with High/Snatch Pulls.

    Sumo - see the vid above

  17. #267
    Explosive Mofo Blitzforce's Avatar
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    Comment - 16/1/03

    DOMS Report - Posterior chain is sore, lower back not too bad, but glutes and hams, are slightly tender.
    Medial delts are sore, Triceps and biceps not that much. Traps sore as per usual

    -------------------------

    Must say my Biceps are looking bigger and bigger every day, Even though the tape measure doesn't move much - strange
    Back is really thickening up, getting some wingspan on the lats too!

    I weigh 91kg today - 200lbs

    Need to get some new comparo pics done soon since bodyweight is up 8lbs. Although 2-3 lbs of that is fat most probbaly

  18. #268
    Explosive Mofo Blitzforce's Avatar
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    Saturday 19th January - 19/1/03 - Basketball

    Session time - ?

    Man it was hot today - must have been 40 degrees celsius, me being stupid played asome BBall anyway.. probbaly not a good idea.

    Towards the end of the day, my left knee started playing up
    Called it quits, hurt when I landed - not sure why either

    ---------------

    The next day I fellt pretty battered and run down. BBall sure pounds the body way harder than any weightlifting...
    Last edited by Blitzforce; 01-19-2003 at 03:02 AM.

  19. #269
    Explosive Mofo Blitzforce's Avatar
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    Monday 20th Jan - 20/1/03 - Road to 365lb FullSquat - Week 2 - Day 1 - Lower Body

    Monday 20th Jan - 20/1/03 - Road to 365lb FullSquat - Week 2 - Day 1 - Lower Body

    Again workout started with me feeling pretty out of it. Certain tension in my thighs. And my blood sugar was dropping fast - last time I add fast carbs to my pre-workout protein drink...

    But once I got into the hangcleans, I started feeling better

    I weighed 207lbs today at the gym!!
    And weighed 92kg at home (202lbs) Up 2lbs
    I keep getting heavier!!!

    Workout time - 1 hour 30 mins

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang narrow grip snatches. Overhead squats and drop snatches

    Jump Squats

    Rest - 3mins

    40lbs 3x6

    Crappy shoes I wore today to do em made these feel weird


    Hang Power Clean

    warmups - 45x3, 65x3, 95x3, 115x3
    Rest - 2-3mins

    145lbs 4x3
    Now to repeat the process I did with 135lbs


    Full Olympic Squat - No belt

    Warmup sets - 45x6, 95x3, 135x3, 185x3

    Alternating between the 2 weights

    Tempo 31X0 - 230lbs 6x3
    (71% of 1RM) Tonnage = 4140lbs
    Rest - 3-3.5 mins

    Tempo 20X0 - 275lbs 5x1
    (85% of 1RM) Tonnage = 1375lbs
    Rest 2-3mins

    Total Tonnage = 5515lbs - up 85lbs from last session

    275lbs feeling lighter now. Felt good all the sets - not too taxing, just right.


    Core work, VMO and Arms

    Rest - 30-50secs between each exercise alternating

    Swiss Ball Crunches
    Tempo 2111
    warmup - BWx10
    +7.5lbs 2x10


    Reverse hypers (on hyper bench) - plates tied to legs
    Tempo 21X1
    Warmup - BWx10
    +7.5lbs 2x10

    Dumbell Curl
    Tempo 20X0
    Warmup 30lbsx10
    35lbs x10, x8, x6

    Single Arm Cable Tricep Pressdowns
    Tempo 20X0
    warmup - 2 arm pressdown 25lbsx10
    25lbs 3x10 each arm

    Peterson Setups
    Tempo 2020
    BW 3x10
    Last edited by Blitzforce; 01-21-2003 at 04:06 PM.

  20. #270
    Energizer Bunnie
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    Originally posted by Blitzforce
    Towards the end of the day, my left knee started playing up
    Called it quits, hurt when I landed - not sure why either
    Hope somebody isn't overtrainingtuttut ??

    The duration of your workouts is insane !!! Just be careful and make sure you put extra emphasis on warming up and cooling down Mr.
    "Happiness is not an accident. Nor is it something you wish for. Happiness is something you design." Jim Rohn

    A Work In Progress....II

    DailyDiet

  21. #271
    Explosive Mofo Blitzforce's Avatar
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    21st Jan 2003

    Originally posted by Franjipani


    Hope somebody isn't overtrainingtuttut ??

    The duration of your workouts is insane !!! Just be careful and make sure you put extra emphasis on warming up and cooling down Mr.
    Well I don't think I am, even though it seems on paper I am doing tons
    I do spend a lot of time warming and then stretching out afterwards. But I think I may have a quad muscle imbalance between the outter head and VMO. So I have introduced Peterson Stepups to combat this . But thanks for your concern Fran

    -------------------

    Feel slightly down today.
    Crappy sleep last night - got woken up in the middle of the night
    by neighbours, their daughter was crying and having a big boo with the mother and such!!!

    ----------------------------------------------------
    DOMS Report -

    sore posterior chain - calves, hams, glutes, lower back not as much

    Abs, neck, traps, and arms.
    Last edited by Blitzforce; 01-21-2003 at 05:05 PM.

  22. #272
    Jack's Utter Surprise Saturday Fever's Avatar
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    I do spend a lot of time warming and then stretching out afterwards.
    Good thing has nothing to do with overtraining, or I would have been worried.

  23. #273
    Player Hater PowerManDL's Avatar
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    Me too.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  24. #274
    Explosive Mofo Blitzforce's Avatar
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    Workout vids from last week

    Some workout vids from last week -

    Clean highpull with 205lbs for 3 reps
    I arch back a bit at the top, but bar is closer to my body than power cleans

    1.6megs Right click on link and save before viewing thanks
    http://www.members.optushome.com.au/...05_15Jan03.mpg


    Powercleans that same day before the above pulls
    Form was pretty bad that day - 185lbx2
    The bar was way in front, and so when it came to the rack I felt like I was doing an overhead press in terms of arm positon. But If the bar was any closer I would have hit my chin
    I can't seem to get the right feel, some days the bar is closer to the body, sometimes I hit my chin, sometimes I don't - sigh
    One reason why I prefer cleangrip snatches.

    1.5megs Right click on link and save before viewing thanks
    http://www.members.optushome.com.au/...85_15Jan03.mpg

    -----------
    Critique from Oly lifter - Gary Valentine

    in your start position, your hips are too low, therefore center of gravity is behind bar. then when lift starts, your hips are rising faster than your head, instinctively trying to get to the right position. you'll make the lift with these lighter weights, but as it gets heavier, it'll start pulling you forward and you'll have to swing it up , which you appear to do to some extent, with a slight jumo forward.

    in start position, hips should be higher than knees, and shoulders should be forward of the bar. head and hips then should rise at same speed till bar gets to knees, meaning the angle of the back to the floor when bar is on ground,should be the same angle as when bar is at your knees. this is called first pull. then the knees come forward and under bar as torso gets vertical, preparing for explosive jumping action of second pull. in right start position, you will really be able to get your legs into it, as most describe initial action as "pushing the platform down".

    if your start is off like this, its unlikely that you'll get the sqaut clean right, as balance and timing will be off. thats again why i emphasize the squat clean - its like a check on your form, meaning if you are pulling in proper positions, drop into sqaut will be easy. -g
    Last edited by Blitzforce; 01-21-2003 at 05:30 PM.

  25. #275
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 22nd Jan 2003 - Road to 365lb FullSquat - Week 2 - Day 2 - Upper Body

    Wednesday 22nd Jan 2003 - Road to 365lb FullSquat - Week 2 - Day 2 - Upper Body

    Crazy workout today...Overdid it a bit me thinks, posterior chain is fried!

    I weighed 91+kg today - 200-201lbs

    Workout time - 1 hour 30 mins

    Warmup

    Basic dynamic stretches and shoulder swings
    25lb deadlift, clean and press x 10
    25lb good morning x10
    25lb Hang Clean, hang narrow grip snatches
    25lb overhead squat x 6, snatch drop x 6
    45lb overhead squat x 6, snatch drop x 6



    Oly Lifts

    warmups - Hang cleans/squat cleans 45lbs, 65lbs, 95lbs - a few reps

    I did a lot of stuff, I'll just list the main stuff

    Rest - 1-2mins

    CleanGrip Hang PowerSnatch 95lbs 3x3
    Progressive range Power Clean - from hang to Squat 95lbs x 3

    Hang PowerClean 135lbs x3, 155lbs x 3, 175lbs x 2
    PowerClean 155lbs x 3, 175lbs x 3
    Clean HighPulls 185lbs 4x3


    Weighted Dips

    warmups - Benchpress 45lbsx10, Pressdowns 25lbs x 5, BW dip x 1
    Tempo - 30X0
    Rest - Alternated sets with Rows, 2mins between each

    +20lbs 4x6WOot New PR!!


    Single Arm Reverse Grip Dumbell Row on Bench

    Warmups - 45lbsx6, 65lbsx4
    Tempo - 30X0
    Rest - See Above

    90lbs x 8, 90lbs 2x6 WOot New PR!!

    Well I guess you could say its a PR of sorts, heaviest weight so far on this exercise


    30 Degree Incline Dumbell BenchPress

    Warmups - 45lbsx8, 55lbsx6
    Tempo - 30X0
    Rest - Alternating with SUmo Deadlifts - 2mins between each

    70lbs 3x8


    Sumo Deadlifts

    Warmups - 95lbsx8
    Tempo - 30X0
    Rest - See Above

    115lbs 3x8
    Last edited by Blitzforce; 01-21-2003 at 10:29 PM.

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