Also, any good video on dropping power cleans without rubber plates? I've been dropping them onto my leg so that my shoulders don't absorb the weight, but I think I let my legs absorb too much of the drop.
On May 08 2012 17:19 Zafrumi wrote: yesterday was the first time that I did "heavy" high-bar squats (120kg) for 3 sets of five (always used to do low-bar before). now my neck/upper spine is sort of stiff and hurts a bit when I move my head.. is that normal or was I doing them wrong? I thought I had the bar on my traps but now I'm not so sure it wasn't on the bone... halp!
I haven no idea, although I'd guess if you put it on the right place, it's just a case of waiting for those nerves to get used to having a heavy weight there. Personally, I tried squatting high-bar the other day and I immediately felt me lower back getting sore again. For some reason, I have no issues with my back on low bar even if my technique sucks a bit, but with decent technique and high bar it hurts my back. So yeah, I decided to just stick with low bar.
On May 08 2012 16:53 Risen wrote: Holy cheapshit triplenuts who decided FRUIT PUNCH was the direction to go in for creatine flavors? Was the only thing available and I wanted to try creatine so when I went and grabbed my regular protein powder I just grabbed the only container of the stuff. AHHHHH!!! T_T
Hahahahaha!! I feel your pain. I tried Fruit Punch flavored protein powder once and holy crap did it taste like puke. Ugh..-.-
Zafrumi Switzerland. May 08 2012 21:49. Posts 1259
On May 08 2012 17:19 Zafrumi wrote: yesterday was the first time that I did "heavy" high-bar squats (120kg) for 3 sets of five (always used to do low-bar before). now my neck/upper spine is sort of stiff and hurts a bit when I move my head.. is that normal or was I doing them wrong? I thought I had the bar on my traps but now I'm not so sure it wasn't on the bone... halp!
I haven no idea, although I'd guess if you put it on the right place, it's just a case of waiting for those nerves to get used to having a heavy weight there. Personally, I tried squatting high-bar the other day and I immediately felt me lower back getting sore again. For some reason, I have no issues with my back on low bar even if my technique sucks a bit, but with decent technique and high bar it hurts my back. So yeah, I decided to just stick with low bar.
yeah that was my question: is this just my body getting used to a new kind of stress or is it because of bad technique/bar placement. but as someone else pointed out its kind of hard to say without a video if I have the bar in the right place. I was just wondering if someone else had experienced something like that after a switch to high-bar squats. what worries me is that the discomfort is not in my traps but rather sort of in or surrounding my spine...
I think its natural that high-bar squats put more pressure on the lower back because the leverage is way higher? not quite sure, but it should be true
On May 08 2012 05:29 Malinor wrote: Well, since I haven't posted much in a while, I will also give a little status update. I am down from 170kg to 115kg, so only 16kg to go and 9 months to do it. So if nothing unfathomable happens, it should be pretty easy to achieve. Not quite ready yet to post before-after pics in a public forum, but if I know you well enough, I maybe will give you a preview.
My diet has been anything but clean lately. Since we always have those reoccuring carbohydrate debates, I have eaten way too much of them lately (and got less protein) and in terms of weight loss, it has not made a difference. Though what seems to be the case is that my weight is way more inconsistent. Several times this year there has been a difference of up to 3,5kg within a week, while this never happened last year when I was on a more clean diet. I don't know if this is causation or correlation, all I can think of is water and glycogen storage.
I have been on a very high volume routine for Squats and Deadlifts during the last 4 weeks (Korte 3x3), and now 4 weeks with much less volume and more intensity will follow. The volume weeks are very hard though. I did this programm once for squats and had good results and I am really curious if it will work a second time. I am (finally) up to 3 Chin Ups and I am working my way up with Weighted Dips (3x5 +5kg so far). After my wrist surgery in march I reseted my Overhead Press and Push Press, going up 5x5-SL style. And I don't Bench Press anymore, because my shoulder just doesn't like it (maybe I'll try again in a couple of months). Overhead work is way more fun anyway.
I have also gotten pretty good at rope skipping, learned all those nice moves (cross-overs, double-unders, backwards, etc.) and just lack a bit in the endurance department (we have a wrestler in the gym who basically jumped for 30minutes straight yesterday, he is crazy fit), but since endurance is not too high on my priority list, I don't mind much.
In other news, I had a job interview last week and didn't get it, which was kind of a bummer. But it was my first interview and there were for sure several things I could have handled better, so it wasn't too shocking. Live and learn I guess.
And since it cannot be said often enough, I love this forum and all you guys that have been here together with me for several years. Keep it up guys .
we love you too! gl with your final months of dieting
ENDSPURT!
Last edit: 2012-05-08 22:39:34
"Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe
Daigomi South Africa. May 08 2012 22:56. Posts 4302
On May 08 2012 17:19 Zafrumi wrote: yesterday was the first time that I did "heavy" high-bar squats (120kg) for 3 sets of five (always used to do low-bar before). now my neck/upper spine is sort of stiff and hurts a bit when I move my head.. is that normal or was I doing them wrong? I thought I had the bar on my traps but now I'm not so sure it wasn't on the bone... halp!
I haven no idea, although I'd guess if you put it on the right place, it's just a case of waiting for those nerves to get used to having a heavy weight there. Personally, I tried squatting high-bar the other day and I immediately felt me lower back getting sore again. For some reason, I have no issues with my back on low bar even if my technique sucks a bit, but with decent technique and high bar it hurts my back. So yeah, I decided to just stick with low bar.
yeah that was my question: is this just my body getting used to a new kind of stress or is it because of bad technique/bar placement. but as someone else pointed out its kind of hard to say without a video if I have the bar in the right place. I was just wondering if someone else had experienced something like that after a switch to high-bar squats. what worries me is that the discomfort is not in my traps but rather sort of in or surrounding my spine...
I think its natural that high-bar squats put more pressure on the lower back because the leverage is way higher? not quite sure, but it should be true
Sorry, I assumed because you mentioned upper back that it was more a case of just bruising and nerves getting used to it. For me, it was definitely not about just getting used to it. I used to squat high bar for the first 4 months of SS, and I constantly had niggles with my lower back. Not necessarily injuries, but there was always slight pain (like 1-2 on a scale of 10) with a small injury every few months. Two weeks after I switched to low bar, the pain in my back had disappeared completely. Then two weeks ago, I was worried about putting too much stress on my wrists (due to a lack of shoulder flexibility) and I was planning to reset my squats anyway (going down to 100kg from 130kg), so I thought I'd start with high bar. Immediately after the session I started feeling the same back pain in my lower back that I did when I first squatted high bar, and that was even though I just squatted 100kg where it's fairly easy to keep everything tight and your back straight.
I dunno, I'm pretty confident my technique is OK (I had two friends who know what they're doing specifically checking during the squats as well), but for some reason I'm just not comfortable with high bar. Your situation is probably completely different, but that was my experience.
CluEleSs_UK United Kingdom. May 09 2012 00:58. Posts 580
On May 08 2012 17:19 Zafrumi wrote: yesterday was the first time that I did "heavy" high-bar squats (120kg) for 3 sets of five (always used to do low-bar before). now my neck/upper spine is sort of stiff and hurts a bit when I move my head.. is that normal or was I doing them wrong? I thought I had the bar on my traps but now I'm not so sure it wasn't on the bone... halp!
I haven no idea, although I'd guess if you put it on the right place, it's just a case of waiting for those nerves to get used to having a heavy weight there. Personally, I tried squatting high-bar the other day and I immediately felt me lower back getting sore again. For some reason, I have no issues with my back on low bar even if my technique sucks a bit, but with decent technique and high bar it hurts my back. So yeah, I decided to just stick with low bar.
yeah that was my question: is this just my body getting used to a new kind of stress or is it because of bad technique/bar placement. but as someone else pointed out its kind of hard to say without a video if I have the bar in the right place. I was just wondering if someone else had experienced something like that after a switch to high-bar squats. what worries me is that the discomfort is not in my traps but rather sort of in or surrounding my spine...
I think its natural that high-bar squats put more pressure on the lower back because the leverage is way higher? not quite sure, but it should be true
Sorry, I assumed because you mentioned upper back that it was more a case of just bruising and nerves getting used to it. For me, it was definitely not about just getting used to it. I used to squat high bar for the first 4 months of SS, and I constantly had niggles with my lower back. Not necessarily injuries, but there was always slight pain (like 1-2 on a scale of 10) with a small injury every few months. Two weeks after I switched to low bar, the pain in my back had disappeared completely. Then two weeks ago, I was worried about putting too much stress on my wrists (due to a lack of shoulder flexibility) and I was planning to reset my squats anyway (going down to 100kg from 130kg), so I thought I'd start with high bar. Immediately after the session I started feeling the same back pain in my lower back that I did when I first squatted high bar, and that was even though I just squatted 100kg where it's fairly easy to keep everything tight and your back straight.
I dunno, I'm pretty confident my technique is OK (I had two friends who know what they're doing specifically checking during the squats as well), but for some reason I'm just not comfortable with high bar. Your situation is probably completely different, but that was my experience.
It might just be a case of extra glute activation forcing some fatigue in your lower back. I've always squatted high bar, and I would often get a dull pain in my lower back the day after training. Most HB squatters use weightlifting shoes, which I think counteracts this somewhat; it puts you in a better biomechanical position to push.
"If it turns out he is leaving the ESL to focus on cooking crystal meth I'll agree that it is somewhat disgraceful, but I'll hold off judgement until then."
the higher up the bar is the more your lower back and upper back have to work to keep your back straight. There is nothing wrong with it just the way it is.
On May 09 2012 01:47 Paiva wrote: Did squat for 3 x 5 with 91 kg (PR), here is the first set:
I think your squat looks really good. I thought I saw a little bit of rounding of the upper back during the last reps, but that is probably because of fatigue when the weight is heavy. Your depth is great and the path of your hips and knees looks good.
"Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come."
On May 09 2012 01:47 Paiva wrote: Did squat for 3 x 5 with 91 kg (PR), here is the first set:
though im no expert and a worse lifter than you, I should probably comment that your spotter is doing his job wrong. According to rippetoe, even in squats he should spot the bar, not the lifter. Spotting the lifter can do the job yes, but if it forces you through movement that your body cant take it might create problems. So basically, he should ease the weight of the bar however necessary with his hands, but let you do the rep completely by yourself, except that he holds a little bit of the weight. Still, looking good.
Went to the area where they hold the classes at my gym to grab one of those five or ten pound bars to do shoulder dislocates. She was in there. While I was doing my thing, she did a handstand walk for a good 20-30 feet with perfect balance.
Now I don't know much about bodyweight training yet, but damn was I impressed.
On May 09 2012 06:06 Catch wrote: So saw chin up chick again today.
Went to the area where they hold the classes at my gym to grab one of those five or ten pound bars to do shoulder dislocates. She was in there. While I was doing my thing, she did a handstand walk for a good 20-30 feet with perfect balance.
Now I don't know much about bodyweight training yet, but damn was I impressed.
So I did a BW+ 70 lb chin up in honor.
Walk up and talk to her. "Hey, I've never seen a strong woman before, had to come here and talk to you". Don't know how on earth this could go wrong.
So in preparation for my powerlifting nationals I'm doing this, except I'm keeping my old bench routine instead of this because I feel I can still win at least 5kg on my 1RM:
Day one was pretty brutal, I'm sore as fuck (day after) given I didn't squat in 6 weeks. Still I'm quite happy I'm very strong still as I squatted 145kgx2x5 and 125kgx4x5. Before smolov my 1rep max was 150kg .
It took 3 hours to complete the routine, I ate twice what I was eating usually and was still 0.1kg lighter by next day, even after my 2 protein shakes+shitload of fruits after workout. Followed by a pound of red meat. I think if I keep same weight and resist the urge to eat everything in sight my body composition will improve a lot with the lower frequency/higher volume combo. And be strong as fuck.
lil background on my situation, on jan 2011 I decided to lose weight and get in shape, by june 2011 I had lost almost 50 pounds and was on the best shape of my life with 13% body fat and looked somewhat ripped. of course this is hard to maintain but for the rest of the year i never went up the 16% body fat mark, working out and dieting for like a month then taking 2 -3 weeks off etc etc...but overall i ended 2011 in somewhat shape!
now 2012 came along , its the 5 month of the year and I havent done crap. no gym, no working out, and eating very poorly, and I have done a lot of alcohol consumption. almost every weekend getting drunk and drinking at least 1 beer a day if not more.
Now my weight is starting to come back, im at 178LB with like 20% body fat or so +0- and Im ready to start being a good boy and getting back into shape, getting my beach body and be healthy again.
I want to be around 165LB with 15% body fat - realistic goal.
so I started monday with my usual healthy diet, I eat according to the glycemic index table, all low score foods, so lots of beans, lentils, peas, veggies, chicken, turkey and fish, very little red meat, no lactose products, even tho i do want to include some plain greek yougurt since i had been taking antibiotics for a while. and i guess i could use the extra protein.
and of course my workout routine, I do 3x a week HIIT running on the bridge, about 2 miles. and 3x weight training at the gym. this proved for me a good fat lose ratio while maintaining muscle. 1 rest day
and 1 cheat day, 2 meals of cheat. for 1st month, for month 2 i will try to have cheat day every 2 weeks
any suggestions? or ideas?
goal for monday 14th. lose 3lb of fat at least!
No quiero soñar mil veces las mismas cosas
NeedsmoreCELLTECH Netherlands. May 09 2012 16:12. Posts 621
On May 09 2012 06:06 Catch wrote: So saw chin up chick again today.
Went to the area where they hold the classes at my gym to grab one of those five or ten pound bars to do shoulder dislocates. She was in there. While I was doing my thing, she did a handstand walk for a good 20-30 feet with perfect balance.
Now I don't know much about bodyweight training yet, but damn was I impressed.
So I did a BW+ 70 lb chin up in honor.
Walk up and talk to her. "Hey, I've never seen a strong woman before, had to come here and talk to you". Don't know how on earth this could go wrong.
So in preparation for my powerlifting nationals I'm doing this, except I'm keeping my old bench routine instead of this because I feel I can still win at least 5kg on my 1RM:
Day one was pretty brutal, I'm sore as fuck (day after) given I didn't squat in 6 weeks. Still I'm quite happy I'm very strong still as I squatted 145kgx2x5 and 125kgx4x5. Before smolov my 1rep max was 150kg .
It took 3 hours to complete the routine, I ate twice what I was eating usually and was still 0.1kg lighter by next day, even after my 2 protein shakes+shitload of fruits after workout. Followed by a pound of red meat. I think if I keep same weight and resist the urge to eat everything in sight my body composition will improve a lot with the lower frequency/higher volume combo. And be strong as fuck.
I think just going up to her with a smile should work. I managed to score my gf talking about Starcraft right off the bad, so I don't see how giving compliments can hurt.
On May 09 2012 19:52 Osmoses wrote: First meeting with my PT today. Gonna help me with my squats and deadlifts. Shit was grueling. Hard to walk up stairs afterwards.
He clued me into German Volume Training, which appears to be an alternative to, for instance, 5-3-1. Anyone tried it/heard of it?
I'm not a fan of GVT or anything Poliquin related...
Zafrumi Switzerland. May 09 2012 23:58. Posts 1259
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