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Post by Deleted on Nov 17, 2009 23:19:05 GMT -5
I tested my lifts today after running 29/37/37.
Squat: Got a very solid 105%. My form was better than it ever has been. Sheiko definitely works for my squat.
Bench: Got an ass-in-the-air, 105% grinder (after a very speedy 95%). My arms were incredibly shaky, and the bar seemed to stop midway for at least five seconds. On top of this, I pulled my hamstring. I increased all the bench percentages by 5% in training.
Deadlift: This gets tricky. I switched from conventional to sumo in my second-to-last week of training, because my low back couldn't handle the volume of all the pulls and squats. All of my sumo pulls are fast off the floor, but never seem fully locked out - that is, my shoulders always seem to be too far forward. I have no idea what I'm doing wrong, form-wise, as I was always under the impression that sumo should be easier to lock out. Anyway, I got 105% off the ground without trouble, and it felt almost completely locked out, but still just too far forward. I'd really like to figure out how to fix this, as I feel like the strength is there to finish these pulls. Maybe doing a few full cycles with sumo will be enough to remedy this.
To sum up: I added 55 pounds to my total (counting the not-quite-comp-legal bench and pull) after having lost 12 pounds of bodyweight.
So now I need to figure out how to fix the weak points for my bench and sumo pull. Any suggestions would be greatly appreciated. I know it's difficult to critique when I can't provide videos, but I'll take whatever info I can get.
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Post by deathevocation on Nov 18, 2009 0:49:58 GMT -5
Good work. Do you video your lifts at all? I do, however, they're on my phone and I'm a bit lazy in putting them online. Videoing lifts in my view is very beneficial, you notice a lot of things you wouldn't otherwise. For what it's worth, I had the first skills evaluation of 32 last week, all 95% and fine. Only problem though was that I add a belt for 95% deadlifts. Obviously not having in this training impacted my set up - have to make up mind as to whether I use a belt for the rest of 32 (so I get used to it again) or disregard it. Leaning towards disregarding it (I'm currently not competing so I train 99% of the time raw).
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Post by joeldibattista on Nov 18, 2009 5:53:10 GMT -5
5% increase on squat is great, congrats! I don't think anyone has ever not built squat strength on Sheiko... Deadlift: This gets tricky. I switched from conventional to sumo in my second-to-last week of training, because my low back couldn't handle the volume of all the pulls and squats. The Russians were telling my training partner at IPF Worlds that this is the reason they ALL pull sumo. Where do you think your bench weak point is? Are you a raw lifter? Did you just run straight raw bench for your cycle? Sounds like you know what you need to do with the sumos - more sumos! I find them very technical compared to conventional and it sounds like you just need more practice.
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Post by benburgess on Nov 18, 2009 14:34:03 GMT -5
I was always under the impression that sumo should be easier to lock out. Dont be. Its only the case if you have the form perfect and the build to match the lift. If you do it right, all you should do in sumo is lift your chest up, push with your legs and just lever the bar off the floor - you are locked out all the way through the lift because the shoulders are back at the start anyway. 90% of sumo pullers i have seen are super fast off the floor (they can use their hips more) but end up too hunched forward at the top and can struggle to lock out. I could never get it right personally. Well done on your squat, thats an awesome increase. You could try board or pin press from just below your sticking point for your bench but you'll need to identify exactly where it is 1st. Hey, wait, you tested after running #29 --> #37 --> #37? No peaking cycle? Did you deload or owt?
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Post by Deleted on Nov 18, 2009 19:10:31 GMT -5
Well done on the gains mate!
You are not the only one to feel like that with SUMO. I can pull way more off the floor than i can lock out. As you say either feel too hunched forward and in the wrong position or if i try to sit back more feel like im hitching it. I personally cant get my head around where i need to be it is a very technical lift. You need to find the spot thats right and stick to it. Seems to be a real "feel" thing u cant word it u just need to hit that right angle.
Dave has had me doing board presses as Ben said just below the sticking point and after 7 weeks let me tell you there is no sticking point, my lift is now accellerating there! So boards or pins is where its at for that!
Good luck and keep it up!
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Post by Deleted on Nov 18, 2009 20:10:17 GMT -5
Thanks, all, for the kind words!
deathevocation - I'm definitely going to try to get my hands on a video camera. I'm sure I could get a lot of valuable feedback on my deadlift.
benburgess - What you said about the shoulders got me thinking - when I pulled conventional I always had a lot of thoracic extension (think Konstantinovs). I never thought about diminishing it for sumo, but I have a feeling that starting with my shoulders already pinned back could only help. Also, you're correct in noticing that I didn't run a peaking cycle. Perhaps I was getting ahead of myself, but I just couldn't justify spending an entire month peaking when I don't have a competition on the horizon. I took several days off, and will rest several more before I continue my training (I guess with #37 again?).
aaronhawkins - I wish I were able to do board presses, but I train alone. I could do some kind of low pin press, but I'm not really sure how I would go about programming them.
It seems like sumo GM's could be beneficial for fixing my problem, but I know I'm not supposed to load the GM's heavy at all. Could I somehow switch them from a developmental to supplemental lift? Also - pull-throughs with a hold at lockout might be helpful. Any thoughts?
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Post by Deleted on Nov 18, 2009 20:41:16 GMT -5
aaronhawkins - I wish I were able to do board presses, but I train alone. I could do some kind of low pin press, but I'm not really sure how I would go about programming them. When you say alone do you mean at a commercial gym or alone? I train by myself but at a commercial gym so i hadnt done them before but they are so benificial so i persevered! I do 2 things... 1- hassle anyone who walks past to hold the board then prepare to hear all about how much more benificial going to chest is and ignore them.. 2- Do you have knee wraps? or anything.. Tie one tightish around the chest. Use a double knot or it comes off mid lift. Get a block of wood from the hardware store and slip it up in the wrap. Works a treat. Good luck Comrade
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Post by joeldibattista on Nov 18, 2009 23:26:25 GMT -5
Also, you're correct in noticing that I didn't run a peaking cycle. Perhaps I was getting ahead of myself, but I just couldn't justify spending an entire month peaking when I don't have a competition on the horizon. I took several days off, and will rest several more before I continue my training (I guess with #37 again?). You will still build strength during the peaking phase - check out #32, there is still some huge volume in there. It is well worth doing to properly realise your gains in my opinion. I wish I were able to do board presses, but I train alone. I could do some kind of low pin press, but I'm not really sure how I would go about programming them. You can still do boards alone. Just stick the board under your shirt, or tie to your body with a knee wraps. It works well. Check out Dave's cycles on this site for how to implement them.
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Post by michael on Nov 19, 2009 11:05:01 GMT -5
When I did board presses I simply loosened my belt and slid the bottom of the board under it. I t worked for foam pressing too.
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Post by benburgess on Nov 19, 2009 14:45:15 GMT -5
benburgess - What you said about the shoulders got me thinking - when I pulled conventional I always had a lot of thoracic extension (think Konstantinovs). I never thought about diminishing it for sumo, but I have a feeling that starting with my shoulders already pinned back could only help. Well Konstantinovs start position is basically showing a lot of thoracic flexion rather than extension but lets not get too anatomy nerdy...
Starting with your shos pulled back will definately help you lock out but probably reduce the amount you can pull initially because of the increase in ROM...if you can persevere and stick with it maybe it will work well for you but pulling conv like KK is a LONG way from pulling sumo like say Belayev or Kutcher in both technique and which muscle groups are dominant.Also, you're correct in noticing that I didn't run a peaking cycle. Perhaps I was getting ahead of myself, but I just couldn't justify spending an entire month peaking when I don't have a competition on the horizon. I took several days off, and will rest several more before I continue my training (I guess with #37 again?). You shoulda just run the 1st week of #32 - you have a deload and max built in there and it only takes a week.
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Post by Deleted on Nov 19, 2009 20:02:56 GMT -5
Well Konstantinovs start position is basically showing a lot of thoracic flexion rather than extension but lets not get too anatomy nerdy...
Lol, I was typing that late. Don't tell my physiology instructor! Also, I think I might program close-grip or floor presses as the second bench movement, whenever I'm supposed to press twice. It would certainly save the hassle of board pressing alone, despite the useful recommendations. Can anyone think of a reason why this might be a bad idea?
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Post by joeldibattista on Nov 20, 2009 0:27:04 GMT -5
Sounds like a good idea. Be sure to use resonable maxes though as most people are quite a bit weaker with a close grip or floor press. An even better idea would be to test a max on whichever variant you plan to use.
Ben - don't you think the final week of #32 would be better for a max test than the first week?
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Post by benburgess on Nov 20, 2009 12:58:12 GMT -5
Ben - don't you think the final week of #32 would be better for a max test than the first week? You know i do fool. I said Wk 1 cos you could swap Day 2 and Day 3 around, and then it'd be pretty similar to Wk 4 anyway. What, did that level of detail not come over in my post?
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