My smartass was about to say "to get stronger".
***Weightlifting Thread***
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Last: 2 days ago by CC09LawAg
Awesome!Sea Speed said:
Due to my line of work, I often have to take long breaks in real lifting. In this instance, I have only had one working gym day in about 7 weeks.
Somehow today I hit weights I had not hit in a long time. Squatted 300 and deadlift 405. Kicking myself for not going for 315 on squat. 225 on bench for 5 reps as well for a total of 930 today. It's been nearly 3 years since I hit those squat and DL numbers. I feel like a god in my own world right now.
Some days....some glorious days....this happens.
Just checking in here.
On week 2 of my first template from Forever 5/3/1.
The quote in the book that is sticking with me is "if you're going to train like an *******, you better recover like a champion" when he talks about doing certain accessory work for every exercise.
As usual I ignored that advice thinking I could handle it, and man have I been absolutely exhausted. I'm hanging in there on the workouts but I can see how this wouldn't be sustainable for a long period of time.
I think, one day, maybe eventually, I will actually listen to all of what Wendler is saying instead of ignoring the stuff I don't want to hear.
In the meantime I'm going to keep on grinding. I may put my bench on the back burner for a bit if I hit 3 plates this year so I can focus on 5 plates for squat/deadlift.
On week 2 of my first template from Forever 5/3/1.
The quote in the book that is sticking with me is "if you're going to train like an *******, you better recover like a champion" when he talks about doing certain accessory work for every exercise.
As usual I ignored that advice thinking I could handle it, and man have I been absolutely exhausted. I'm hanging in there on the workouts but I can see how this wouldn't be sustainable for a long period of time.
I think, one day, maybe eventually, I will actually listen to all of what Wendler is saying instead of ignoring the stuff I don't want to hear.
In the meantime I'm going to keep on grinding. I may put my bench on the back burner for a bit if I hit 3 plates this year so I can focus on 5 plates for squat/deadlift.
You still dieting hard? I know nothing of that program personally but imagine being in a deficit and/or limited carbs would be difficult to maintain.
Added weight to chin ups today. Hits different. Was sweating like a horse.
Very nice! Speaking of chin-ups, I recently tweaked my form on pull-ups to make sure I was arching my upper back more (think how you're positioned for lat pull down) and it hits back so much more now.
I also incorporated a very slow tempo eccentric phase on my last set and that just nukes my back. This was all courtesy of Dr Mike Israeltel or whatever his name is. Anyways, just something different that I enjoyed
I also incorporated a very slow tempo eccentric phase on my last set and that just nukes my back. This was all courtesy of Dr Mike Israeltel or whatever his name is. Anyways, just something different that I enjoyed
I'm trying to maintain my current weight. Maybe in a very slight deficit but I've held pretty steady the past couple of weeks. I've added in some extra carbs and it seems to be helping.
What I'm doing now is basically 3x5 for the main lift then weekly the supplemental main lift work changes. His recommendation is not to do the supplemental work for every lift, and just do a 5x5 of your first set last (FSL) on the others. Week 1 is 1x15-20, week 2 is a 5x10 or 10x5, and week 3 is a 5x5 of your second working set amount.
Then it's 50 reps each of a push, pull, and core accessory.
What I'm doing now is basically 3x5 for the main lift then weekly the supplemental main lift work changes. His recommendation is not to do the supplemental work for every lift, and just do a 5x5 of your first set last (FSL) on the others. Week 1 is 1x15-20, week 2 is a 5x10 or 10x5, and week 3 is a 5x5 of your second working set amount.
Then it's 50 reps each of a push, pull, and core accessory.
That's a **** ton of volume! I bet it is fatiguing
I really struggle with this on chin ups and pull ups because if you do them "right" I feel like I can get maybe half as many reps, if that.
And I know, "form is more important, put your ego aside, it's more effective" but mentally it's hard to go from banging out 10 in a set to like 4.
But man when I slow it down and focus on leaning back like that it really is like a totally different exercise.
And I know, "form is more important, put your ego aside, it's more effective" but mentally it's hard to go from banging out 10 in a set to like 4.
But man when I slow it down and focus on leaning back like that it really is like a totally different exercise.
That's exactly why I rep out as many as I can first set. Followed by 75-80% of reps (whatever I can do) on second set and instead of doing 40-50% for set three, I just focus on tempo and guarantee the rep count is crap but I have already sort of appeased my ego.
Does anyone have any thoughts/advice on good mornings?
I have tried them with a barbell in the past and am currently doing them seated with my cable machine. I think my lower back and hip flexors are my weakest link, so I am trying to figure out a way to target them with an exercise that isn't super fatiguing.
I am not sure if my form is just garbage or what, but I am really not too sure what I am supposed to be feeling in the movement.
I have tried them with a barbell in the past and am currently doing them seated with my cable machine. I think my lower back and hip flexors are my weakest link, so I am trying to figure out a way to target them with an exercise that isn't super fatiguing.
I am not sure if my form is just garbage or what, but I am really not too sure what I am supposed to be feeling in the movement.
Ideally you want to feel your hamstrings and glutes, but it's so difficult to do a good morning without some back stimulation. But I think getting good lower back stimulation is also helpful. So when I think about the good morning or similar posterior chain exercises, I'm looking for a combination that won't give me a massive lower back pump before I've properly worked my hamstrings. Sometimes that involves dropping the weight for me while doing a good morning, and then I supplement with leg curlsCC09LawAg said:
Does anyone have any thoughts/advice on good mornings?
I have tried them with a barbell in the past and am currently doing them seated with my cable machine. I think my lower back and hip flexors are my weakest link, so I am trying to figure out a way to target them with an exercise that isn't super fatiguing.
I am not sure if my form is just garbage or what, but I am really not too sure what I am supposed to be feeling in the movement.
To me, they are more about form and focusing on feeling it. I think it is an exercise that works best when you are using a fairly light weight. I think 65 pounds is about the most I've ever really used and I can definitely feel it in the low back, glutes, and hamstrings.
I agree with you with form, but 65 seems really light.
I don't think they do much for your hip flexors (my opinion) but for glute and hams - great.
You have to focus on flexing them. It is like using a glut ham stand. Most people don't know how to use them. They use them more like a back exercise. Focus on squeezing your hams and glutes. Also GHRs are great for these.
Now, for hip flexors, I believe walking with heavy weights (farmers carries, yoke bar, etc) is - once again my opinion - one of the best things you can do. If you don't want to do that, put weight on your back and rock left and right. That works pretty well.
I don't think they do much for your hip flexors (my opinion) but for glute and hams - great.
You have to focus on flexing them. It is like using a glut ham stand. Most people don't know how to use them. They use them more like a back exercise. Focus on squeezing your hams and glutes. Also GHRs are great for these.
Now, for hip flexors, I believe walking with heavy weights (farmers carries, yoke bar, etc) is - once again my opinion - one of the best things you can do. If you don't want to do that, put weight on your back and rock left and right. That works pretty well.
I have switched to arched back good mornings as part of the Ed Coan deadlift peaking program and it's like a whole new world opened for me.
Regular GMs I stay around 135, on the arched backs I'm over 300 and it feels good. I feel like it gives the hamstring and glute stimulation you're looking for while also more naturally supplements the hip hinge movement.
For lower back I usually do back extensions, both 90 and 45 degree, quarter reps. I think it's less taxing on the posterior chain.
Regular GMs I stay around 135, on the arched backs I'm over 300 and it feels good. I feel like it gives the hamstring and glute stimulation you're looking for while also more naturally supplements the hip hinge movement.
For lower back I usually do back extensions, both 90 and 45 degree, quarter reps. I think it's less taxing on the posterior chain.
Hoosegow said:
Most people don't know how to use them. They use them more like a back exercise. Focus on squeezing your hams and glutes. Also GHRs are great for these.
Now, for hip flexors, I believe walking with heavy weights (farmers carries, yoke bar, etc) is - once again my opinion - one of the best things you can do. If you don't want to do that, put weight on your back and rock left and right. That works pretty well.
I agree with this.
This is where my issue lies - I barely ever feel my hamstrings and glutes working. The other day, I banged out a high rep set on deadlifts and finally felt my hamstrings fatiguing a little bit.
But for most other exercises, I don't feel them and I feel it mostly in my lower back. And I'm not sure if that's a function of terrible form, or if my lower back is just incredibly weak compared to my glutes and hamstrings so it's fatiguing faster, or some combination of the two.
But the eye test says my hamstrings and glutes are getting bigger and stronger, so I know something is working them. I just don't know if I need to spend some time focusing on my lower back, or what the best way to attack this problem is.
ETA: I am adding core work to every workout that I wasn't doing before, hoping that will help some.
But for most other exercises, I don't feel them and I feel it mostly in my lower back. And I'm not sure if that's a function of terrible form, or if my lower back is just incredibly weak compared to my glutes and hamstrings so it's fatiguing faster, or some combination of the two.
But the eye test says my hamstrings and glutes are getting bigger and stronger, so I know something is working them. I just don't know if I need to spend some time focusing on my lower back, or what the best way to attack this problem is.
ETA: I am adding core work to every workout that I wasn't doing before, hoping that will help some.
Am I missing out by doing them seated rather than standing? I have seen it both ways.
My flexibility is pretty terrible, admittedly. So that might be the best place for me to start.
My flexibility is pretty terrible, admittedly. So that might be the best place for me to start.
I have never tried them seated, but just thinking through that it doesn't seem like that would target your hamstrings at all and maybe not even the glutes. But again I have no experience.
Hoosegow said:
I agree with you with form, but 65 seems really light.
Look… I ain't no Hoosegow.
I will try them standing this week and see if I notice a difference.
Post a video of it here. Plenty of folks here can critique your form
I admittedly don't deadlift anymore, outside of RDLs, but I'm not sure I remember a ton of hamstring engagement/fatigue doing them… I would think your quads are the majority leg muscle engaged on the bottom half of lift while hamstrings are only partially engaged on small range at top for lockout. Again, not the DL expert though.
For my main heavy hamstring lift, I do tempo RDLs. Heavy weight, 6-8 reps, 2-3 second controlled eccentric, 1 second pause off the ground (elevate feet if needed) and then explode up. If you don't feel your hamstrings there, your back is not straight.
I'll hit good mornings in my garage gym but have never really loved them. They stretch the hell out of my hamstrings but because I don't do them often, I'm a big wimp about it and probably don't push myself as much as needed.
For my main heavy hamstring lift, I do tempo RDLs. Heavy weight, 6-8 reps, 2-3 second controlled eccentric, 1 second pause off the ground (elevate feet if needed) and then explode up. If you don't feel your hamstrings there, your back is not straight.
I'll hit good mornings in my garage gym but have never really loved them. They stretch the hell out of my hamstrings but because I don't do them often, I'm a big wimp about it and probably don't push myself as much as needed.
Yep. The hip flexors primary purpose is to lift the legs and bring them towards the torso. Any kind of leg raise is going to activate them.Hoosegow said:
Now, for hip flexors, I believe walking with heavy weights (farmers carries, yoke bar, etc) is - once again my opinion - one of the best things you can do. If you don't want to do that, put weight on your back and rock left and right. That works pretty well.
Good mornings would do the opposite. It's primary purpose is as a hip opener (hip extension). This is the complete opposite of hip flexion.
Good exercise for hip flexors I do now is standing on bench or platform, putting foot through kettlebell and pulling from stretched position at bottom to almost high knee position. Also hits the tibialis muscle or whatever it's called on shin.
Also for glutes and hams - drag a sled - the heavier, the better. That will help with your hip flexors as well, but it is great work for hams and glutes.
Heck, dragging a sled is great for a lot of things. You can pull it backwards and murder your quads. Pull it side ways - will do wonders for your hips, too. Use a battle rope and pull hand over hand - upper body.
If I keep typing I'm going to start a sermon on the gloriousness of the sled...
Heck, dragging a sled is great for a lot of things. You can pull it backwards and murder your quads. Pull it side ways - will do wonders for your hips, too. Use a battle rope and pull hand over hand - upper body.
If I keep typing I'm going to start a sermon on the gloriousness of the sled...
I have actually started trying to pull/drag the sled twice a week. Goal is pulling it 5 times forward and 5 times backward for 40 yards in 15 minutes. If I complete it, I will go up 10 pounds the next workout, till I get to my body weight.
It is pretty brutal. I have just a little sled (Rogue E sled) that I have to use a harness with right now. I will invest in a more robust one with posts for pushing later on. After that I want to get a yoke.
It is pretty brutal. I have just a little sled (Rogue E sled) that I have to use a harness with right now. I will invest in a more robust one with posts for pushing later on. After that I want to get a yoke.
Quote:
For my main heavy hamstring lift, I do tempo RDLs. Heavy weight, 6-8 reps, 2-3 second controlled eccentric, 1 second pause off the ground (elevate feet if needed) and then explode up. If you don't feel your hamstrings there, your back is not straight.
Agree on all accounts!
Adding that 3 count eccentric to any form of DL is always an enlightening experience. Did similar yesterday. Dropped the weight a bit on my DL (275 for 4x8), and focused on a controlled 3 count eccentric, hinging back at the hips, controlling the weight, strong back, proud chest, controlling all the way to the floor.
Not a heavy DL weight by any metric, but that controlled eccentric just lights up the entire body. Would easily make my Top 10 if forced to choose 10 and only 10 exercises to do forever.
If your hips are too low, you will feel it more in your quads for longer.ttha_aggie_09 said:
I would think your quads are the majority leg muscle engaged on the bottom half of lift while hamstrings are only partially engaged on small range at top for lockout. Again, not the DL expert though.
That said, a properly executed deadlift will have your hamstrings and glutes fighting for their life.
Speaking of properly executed deadlifts, hit the 675/7-plate today, months ahead of schedule.
Now to get horizontal for the rest of the day.
Now to get horizontal for the rest of the day.
Good grief thats alot of weightBeau Holder said:
Speaking of properly executed deadlifts, hit the 675/7-plate today, months ahead of schedule.
Now to get horizontal for the rest of the day.
I promise not to start thinking about 700 til at least tomorrow.
Wow!
its trueBeau Holder said:
Speaking of properly executed deadlifts, hit the 675/7-plate today, months ahead of schedule.
Now to get horizontal for the rest of the day.
Great work!
How long would you say you've been seriously training to hit that mark?
How long would you say you've been seriously training to hit that mark?
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