anyone enlighten me on this meal prep guy? i have meal prep girlfriend but she breaks every once a month and starts bleeding for a week straight ...
MESO-Rx
Anabolic Steroids
brutus79 and jballz get swole
- Thread starter brutus79
- Start date
Legs.
Had some new deadlift advice from @insertnamehere @Masters Power and @Docd187123 gave me.
Trying to keep my chest up and hips lower. Felt pretty retarded
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1
495 x 2
315 x 3
Form all over the place. Both shins gushing blood. Set up feels better put everything else feels fucked up.
Hack squats
90 x 10
180 x 10
270 x 10
Rolled my knee a bit.
Laying leg curls heavy
4 sets 12
Seated calf raises
2 sets 10
Standing calf raises
2 sets 10
Extensions
4 sets 12
Sent videos of for advice. Got a workout in but feel really off in form I was formerly confident in. I know this is for the greater good.
Had some new deadlift advice from @insertnamehere @Masters Power and @Docd187123 gave me.
Trying to keep my chest up and hips lower. Felt pretty retarded
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1
495 x 2
315 x 3
Form all over the place. Both shins gushing blood. Set up feels better put everything else feels fucked up.
Hack squats
90 x 10
180 x 10
270 x 10
Rolled my knee a bit.
Laying leg curls heavy
4 sets 12
Seated calf raises
2 sets 10
Standing calf raises
2 sets 10
Extensions
4 sets 12
Sent videos of for advice. Got a workout in but feel really off in form I was formerly confident in. I know this is for the greater good.
Casca
Member
Hard to change the mechanics of our lifts, just be mindful of how much change affects them adversely. Wendlers hip barely move.
You are onto something Casca. I told Brutus this morning to watch some youtube videos of big pullers and compare the differences. The good news is @brutus79 only has minor corrections to make.
The position from which he initiates the pull is much better than mine. Brutus's issue is that his hips shoot up and through too fast. This is what causes the pull to not feel right to him. Because of his strength and good starting position the bar flies off of the ground to his knees but at that stage he has already pushed his hips through and the rest of the lift is a fight where he is using all lower back.
It may take him three of four sessions to get this corrected but it will get corrected and with his set up, strength and speed off the floor he will be at or over 600 pretty quickly once he does IMO.
Casca
Member
@Brutus79, can't remember, do u also have a long torso to go with ur arm length. It appears that maybe the strength generating thru ur hips is far greater the activation and strength of ur lower back. Strengthening ur low back will then offset ur need to fully extend ur hips so early in the movement, leaving much needed power later for lockout, IMHO[emoji123]
U r in good hands, I am just talking out loud.[/USER]
U r in good hands, I am just talking out loud.[/USER]
Mayne
Well-known Member
By far most useful cue I have had when having a hip shoot up is to imagine that you are falling on your ass, literally pull the bar as if holding onto it or you will fall. Mike T explains it better in a Mark Bell video which I can post later if needed. On the other hand pulling with back drive doesn't mean you are doing wrong, check Benedikt Magnusson or KK. Also as posted before I have found a comparison of both styles explained best here: http://sheiko-program.ru/benedikt-magnusson-and-kirill-sarychev-deadlift-comparison
insertnamehere
New Member
Can you please clarify what you mean when you refer to brutus pushing his hips through too fast?
IMO, his hips not being pushed through is the problem. His hips are so far away from the bar by the time the bar reaches the knees that all he can do is hitch to finish the lift. IME, this is due to lack of continuous leg drive. He's pulling the weight with his raw strength but not reaching his potential in both execution and strength due to limited leg activity. He needs to push through the floor at the same time he pulls.
Casca
Member
@insertnamehere, if he is hitching reduce weight focus on technique, once sound in technique, calculated percentages should be on the max good form non hitched lift. Thank u for using that term, helps when one does not see video.
Shit once brutus implements these fixes, his numbers will rise. Fast
Shit once brutus implements these fixes, his numbers will rise. Fast
insertnamehere
New Member
I'm not receiving the tag notifications for some reason so sorry for the late response.
Yes I agree, everything you said has been suggested. Its just a matter of narrowing things down and simplifying what he should be working on so he (brutus) doesn't start over thinking it. That would be the worst thing for someone with his natural raw strength to do.
100% agree that his issues are caused by a lack of continuous leg drive. I believe this is because his hips shoot up and forward way too early taking all the load off of his hamstrings and as you point out taking away any leg drive once he breaks the knees.
At this stage he can't get hip drive no matter what he does because his legs are completely upright with his hips past the point of no return. This causes the bar to drift and his upper body to get too far forward which is why his hips end up way behind the bar. At that stage he can only use his lower back and hitching to lock the weight out.
I think the two cues he needs to focus on are driving his heels through the floor and keeping his chest up. The reasons for the first are obvious. My thinking on the second is if he focuses on keeping the chest up it may slow his hips down a bit. What say you INH?
insertnamehere
New Member
I agree.
In the first set of vids I saw the other day, he's 'tabled topped', meaning his torso is almost parallel with the floor. One of my suggestions was for him to sit into the lift a little more. I believe this will help activate his legs more by getting his hips lower. Furthermore, lowering his hips at address should allow for his torso to be more upright at the start.
The combination of better leverage angles and force production from his legs should help him fuck that bar good and proper.
I was deadlifting the other day and I drove my heels through the floor and they made me leave and now I have to pay for the floor.
The rule is if you actually drive your heels through the floor the owner is required to sign the gym over to you.
Hey @brutus79 , How'd that date at Ruth's go?
Excellent. Too expensive, but collected in bed.
Chest tri day
135 x 10
225 x 5
315 x 1
405 x 1 pr. Previous pr was 400. Fuck yes.
365 x 3
315 x 9
Incline "bamboo style" ghetto bb press. 25's on bar and 15 lbs hanging each side
Paused with explosive movement and paused at top until in control.
3 sets 10
Dips bw
2 sets 10... shoulder was feeling off and I had moved a lot of weight. Not going to push it.
Tricep push down hammerstrength drop set 6 plates drop one plate per set
5 sets 10
Tricep rope pull down heavy
3 sets 12
Seated cable pullover
3 sets 12
Pr's feeling good baby
More impressed I still got 365 for three after because I fought with 405 a bit. No stall, but it went up slow. Celebrated with two five guys double bacon cheeseburgers with everything.
135 x 10
225 x 5
315 x 1
405 x 1 pr. Previous pr was 400. Fuck yes.
365 x 3
315 x 9
Incline "bamboo style" ghetto bb press. 25's on bar and 15 lbs hanging each side
Paused with explosive movement and paused at top until in control.
3 sets 10
Dips bw
2 sets 10... shoulder was feeling off and I had moved a lot of weight. Not going to push it.
Tricep push down hammerstrength drop set 6 plates drop one plate per set
5 sets 10
Tricep rope pull down heavy
3 sets 12
Seated cable pullover
3 sets 12
Pr's feeling good baby
More impressed I still got 365 for three after because I fought with 405 a bit. No stall, but it went up slow. Celebrated with two five guys double bacon cheeseburgers with everything.
OdieM
Banned
Congrats on the PR. It's an awesome feeling throwing up 8 plates.
Question, did I miss something? Is JB in this log or not?
Congrats on another PR brutus, great job brother. Workout looks great so keep killing it, i predict many more PR's to come in the not so distant future.
405=Nice!! Congratulations, now I have to catch up!
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