Author Topic: chasing athleticism (Read 1464955 times)

maxent · « **Reply #3465 on:** January 14, 2017, 07:48:21 am »

BS 1x130
FS 6x20, 6x40, 6x60, 6x70, 6x90
OHP 5x5x50
Chinup 2x8xBW
CURL 3x8x30

BW: 79.8kg (LPR!)

Notes
Oh man i was all sorts of messed up squatting, just not recovered from last squat sesh. DId a very maxy 130kg single and noped out of lighter sets of 110kg and even 100kg. Had a thought to try front squats and i must say it was like finding love at first sight. I remembered how much i loved this exercise .. funny i havent done then in years but i had good form so somehow i must have got some permanent adaptations from my previous stints of the exercise. I did put 100kg on the bar for a final set but had to rerack it twice, first time cos my forearm was cramping (lol) and the 2nd because it felt heavy and challenging to rack. THe only reason i thought to do FS though, was Pendlay suggetsing if you can't FS/BS a good amount, you're going to be a shit power presser. . so..

oh and i did try doing power presses with a FS rack .. i just dont get how you go from a FS grip to a OHP grip during the rep? And then how do you reset while bringing the weight down while simulatneously bouncing into a catch? Shit feels weird .. i dont think i will be able to lift as much with this new setup .. so the claims of a mechanical advantage seem rather dubious. I need a coach or someone who knows what im talking about here ://

adarqui · « **Reply #3466 on:** January 14, 2017, 02:20:00 pm »

Quote from: maxent on January 14, 2017, 07:48:21 am

BS 1x130
FS 6x20, 6x40, 6x60, 6x70, 6x90
OHP 5x5x50
Chinup 2x8xBW
CURL 3x8x30

BW: 79.8kg (LPR!)

Notes
Oh man i was all sorts of messed up squatting, just not recovered from last squat sesh. DId a very maxy 130kg single and noped out of lighter sets of 110kg and even 100kg. Had a thought to try front squats and i must say it was like finding love at first sight. I remembered how much i loved this exercise .. funny i havent done then in years but i had good form so somehow i must have got some permanent adaptations from my previous stints of the exercise. I did put 100kg on the bar for a final set but had to rerack it twice, first time cos my forearm was cramping (lol) and the 2nd because it felt heavy and challenging to rack. THe only reason i thought to do FS though, was Pendlay suggetsing if you can't FS/BS a good amount, you're going to be a shit power presser. . so..

oh and i did try doing power presses with a FS rack .. i just dont get how you go from a FS grip to a OHP grip during the rep? And then how do you reset while bringing the weight down while simulatneously bouncing into a catch? Shit feels weird .. i dont think i will be able to lift as much with this new setup .. so the claims of a mechanical advantage seem rather dubious. I need a coach or someone who knows what im talking about here ://

Well if you're using a true FS rack you'd have to transition in a strict overhead press, but imho it doesn't make much sense.. that makes more sense if you're wearing wrist wraps and doing c&j's. Trying to strict press with a FS rack/grip is weird, if you can find some videos of that, post.. but I don't think you'll find many videos of it - so i think you might be taking it 'too literally'.

Here's a video by our fearless leader Mark Rippetoe, just posting it for fun:

<a href="http://www.youtube.com/watch?v=CnBmiBqp-AI" target="_blank">http://www.youtube.com/watch?v=CnBmiBqp-AI</a>

IMHO, don't overanalyze this.. If you can find a coach at some point to critique your form in person, do that when the time comes.. but until then, moo-weight!

pc!

maxent · « **Reply #3467 on:** January 15, 2017, 04:21:32 am »

Quote from: adarqui on January 14, 2017, 02:20:00 pm

Quote from: maxent on January 14, 2017, 07:48:21 am
BS 1x130
FS 6x20, 6x40, 6x60, 6x70, 6x90
OHP 5x5x50
Chinup 2x8xBW
CURL 3x8x30

BW: 79.8kg (LPR!)

Notes
Oh man i was all sorts of messed up squatting, just not recovered from last squat sesh. DId a very maxy 130kg single and noped out of lighter sets of 110kg and even 100kg. Had a thought to try front squats and i must say it was like finding love at first sight. I remembered how much i loved this exercise .. funny i havent done then in years but i had good form so somehow i must have got some permanent adaptations from my previous stints of the exercise. I did put 100kg on the bar for a final set but had to rerack it twice, first time cos my forearm was cramping (lol) and the 2nd because it felt heavy and challenging to rack. THe only reason i thought to do FS though, was Pendlay suggetsing if you can't FS/BS a good amount, you're going to be a shit power presser. . so..

oh and i did try doing power presses with a FS rack .. i just dont get how you go from a FS grip to a OHP grip during the rep? And then how do you reset while bringing the weight down while simulatneously bouncing into a catch? Shit feels weird .. i dont think i will be able to lift as much with this new setup .. so the claims of a mechanical advantage seem rather dubious. I need a coach or someone who knows what im talking about here ://

Well if you're using a true FS rack you'd have to transition in a strict overhead press, but imho it doesn't make much sense.. that makes more sense if you're wearing wrist wraps and doing c&j's. Trying to strict press with a FS rack/grip is weird, if you can find some videos of that, post.. but I don't think you'll find many videos of it - so i think you might be taking it 'too literally'.

Here's a video by our fearless leader Mark Rippetoe, just posting it for fun:

IMHO, don't overanalyze this.. If you can find a coach at some point to critique your form in person, do that when the time comes.. but until then, moo-weight!

pc!

this made my day lmfao!

you are right, i kinda put 1+1 together and got 5, you dont need a FS rack per se, just more FS than OHP. So like i def still need to move closer in that spectrum towards FS but -- the sweet spot is prob somewhere in between? Did some reading and it's supposed to be more like the jerk rack .. and you do kinda rotate your grip during the rep to bear upwards on the bar -- just subtly in a way it's controller. so i can let my elbows drop a lil to facilitate a better, smoother exchange. I could be talking shit though, this is just what i got from reading stuff on the internets haha

in oother words i was def mechaniacllyy disadvantaged taking a ohp rack cos it meant your elbows have to travel a greater distance. but the antidote isnt to go to the other extreme of a fs rack, that's too little travel and not enough room to rotate grip. does that make sense?

maxent · « **Reply #3468 on:** January 15, 2017, 10:09:01 am »

BW: 80.3kg (post refeed)

INteresting post front squat reintro doms ... my left hip area. I havent got soreness like that from ordinary backsquats. I def think this exercise has a lot of potential, esp for hypetrophy cos of the stretch reflex. Just gotta figure out how to use it along with backsquats. Really wish i was maintaining a 130x6 bs while experimenting with FS, wud have been interesting to see how it affects carry over etc, since my BS is detrained, it's hard to figure out what gains to assign to FS vs retraining BS back

maxent · « **Reply #3469 on:** January 16, 2017, 05:10:20 am »

Keep getting dragged into playing basketball .. have resisted so far. havent been on the court since early-mid dec or something and my foot feels better nowadays but i haven't really tested it -- nor do i want to reinjure it because ive been carrying this for a while already. Guess i just gotta start saying no .. but part of me thinks what if i can play painfree now and im all healed up .. hmm

Mikey · « **Reply #3470 on:** January 16, 2017, 06:12:01 am »

I wish I had a social team. I'm sick of playing street ball I want to play organised again but just in a social level comp.

maxent · « **Reply #3471 on:** January 16, 2017, 08:26:37 pm »

Quote from: Mutumbo000 on January 16, 2017, 06:12:01 am

I wish I had a social team. I'm sick of playing street ball I want to play organised again but just in a social level comp.

it's cool when you find a team you enjoy playing with and you fit in well. this season im having to manage cos the previous captain moved and i really dont fancy chasing up fill-ins etc every wk. wud rather just fold the team and find another team where im just showing up semi-regularly as a player, when i feel like it. i think what got to me is being commited to 2 seasons last year where i wasnt enjoying the game. longggggggggggg seasons, killed my interest. I remmebmer thinking pickup would be less hassle and more fun and i would improve my skills more cos id have more scoring chances. maybe thats still the way to go tbh.. hmm.

having said that, exactly a year ago i was struggling to find any team to play for that summer cos i needed gametime to prepare for the easter comp .. but i only got one or two games that whole season and it wasnt enough. sigh

maxent · « **Reply #3472 on:** January 16, 2017, 08:31:10 pm »

BW: 79.7kg (PR; im not looking at 2016 weighings anymore, so any PR is a from here)

Still dont know how ima fix my push press grip issues. I have been messing around trying to figure out but i find that if i have the bar in the FS rack, the bar is closer to my fingertips than it is my wrists, and of course the ideal ohp grip is close to wrist. So like fine you let the bar roll towards the wrist as much as you can while keeping elbows up .. it's still unnatural and you have to constantly change the grip every rep, like twice, once during the rep then again on the catch? eventually ill figure it out but not enjoying it lol

maxent · « **Reply #3473 on:** January 17, 2017, 08:53:15 am »

BS 1x130, 5x115
Power Press 4x60, 2x70 (i think), 5x60, 5x60
BBall game

BW: 79.7kg

Notes:
didnt have much of a good time with weights, my squat sucked (i still dont know why, i think hamstrings and quads? maybe even lower back?) were not recovered yet

my power press experiments didnt bear out either. i think bar speed is really good with a FS rack, but, the whole rotating the wrist mid rep is just stupid and unworkable, im not going to do that. Found a compromise, i take the bar out in my usual grip, similar to ohp .. and then rotate my elbows as much as i can upward, and then rest the bar on the clavicle, then i can kinda get my usual performance. bar speed is lower though. you cant win it all. maybe it's ok, it just means i need to dip lower to get a stronger kick to make up for the inefficiency and it works my upper body harder rather than grip. i guess it could be some white usa conspiracy to spread misinformation about this grip stuff, i read about it for the first time on t-nation so im just gonna make a small change and keep goiing the way i was prior

Coges · « **Reply #3474 on:** January 17, 2017, 08:04:30 pm »

I might have missed something earlier but what's with the grip issues on your push press? I tried to find a Klokov video that I saw a few years back on technique but here's a hookgrip vid of him push pressing up the to 185 of something. Grip and setup seems fairly straight forward.

<a href="http://www.youtube.com/watch?v=WJeWms-6-2Q" target="_blank">http://www.youtube.com/watch?v=WJeWms-6-2Q</a>

maxent · « **Reply #3475 on:** January 17, 2017, 09:58:11 pm »

Thanks for sharing that vid, i hadn't seen it before. Dimitry's push press is exactly what ive been looking at so it's interesting you linked him. haha.

<a href="http://www.youtube.com/watch?v=jdN1Sg4j-Sk" target="_blank">http://www.youtube.com/watch?v=jdN1Sg4j-Sk</a>

this is what i was viewing but your video is better cos it shows the issue. watch his wrists, they're bent at the top of the lift. This is necessary for their sport but im not not built for OL and im trying not to wreck my wrists not to mention i press way worse with bent wrists than straight. So do this experiment, take an empty bar out with your usual ohp grip, wrists are straight, that's ideal for pressing. But what's ideal for throwing the weight up in the air is closer to a FS rack. it just means you either finish the rep with bent wrists or you try to rotate your grip once it's launched to press it up

maxent · « **Reply #3476 on:** January 17, 2017, 10:00:49 pm »

Dimitry is built for this though, look how short his arms are .. he's got not issue with this lift. Look how shallow his dip is. Guys like us with basketball builds dont fare so well, my wingspan is 6'7" and even tho im experimenting with widening grip and rotating elbows higher i still wont have a good time with this lift or anything with the bar overhead smh. I do think i made life a lot harder for myself by sticking to a close grip on everything, begnch press, ohp, etc. So now im going to try going a bit wider to lift more weight

Coges · « **Reply #3477 on:** January 18, 2017, 02:07:14 am »

Yeah now I see what you mean. I am hyper mobile so my wrists can comfortably sit in that FS racked position but playing with elbow position and width may be the key. I'm weak as shit overhead so probably best not to take advice from me anyway haha

Kind of related but there's a brilliant video of him teaching the push press and telling the guy not to throw his head forward as the bar goes overhead. Guy throws his head forward and Klokov hits him in the face. Brutal but fucking hilarious. (~~tried and cannot find it~~ found it)

maxent · « **Reply #3478 on:** January 19, 2017, 01:00:43 am »

the forum tries to embed it and obv it wont work cos it's private but here is the link in case you are reading this log and wanted to see the vid. Makes me want to learn russian so bad just so i can understand him lol.

some random insights that occured during this week which deserve mention, the first and foremost is

a. i played my first game of bball on tuesday night and my foot was fine .. touchwood ... it could be that i haven't really tested it yet but it held up as good as can be expected.

b. while exploring power press technique, im considering widening my grip on the bar .. and also .. my foot width. i realised i could benefit from this even in things like walking .. not to say i have analysed myself walking on video or anything but this led me to realise i could benefit while playing basketball and say dribbling with slightly wider stance.. it makes so called defensive stance easier .. not to mentiion proper dribbling etc on offense. im prob guilty of having feet too close in most movements inc sports and def lifting

c. have decided that from feb, im going to commit to 11 months of non-cutting. even if im fat (and i am), i will just accept it and try to get as strong as possible without getting fatter.

d. i will prob go back to doing heavy jumpsquats as main explosive exercise, push presses are not the answer i wanted. that or i will teach myself to do the classical lifts, but considering im such a spazz when it comes to easier movements maybe that's just a dead end lol

e. conditioning, conditioning conditioning, as soon as im confident my foot is healed, im going all in on sprints and general running

LBSS · « **Reply #3479 on:** January 19, 2017, 07:20:29 am »

Quote from: maxent on January 19, 2017, 01:00:43 am

c. have decided that from feb, im going to commit to 11 months of non-cutting. even if im fat (and i am), i will just accept it and try to get as strong as possible without getting fatter.

Quote from: maxent on January 19, 2017, 01:00:43 am

d. i will prob go back to doing heavy jumpsquats as main explosive exercise, push presses are not the answer i wanted. that or i will teach myself to do the classical lifts, but considering im such a spazz when it comes to easier movements maybe that's just a dead end lol

Quote from: maxent on January 19, 2017, 01:00:43 am

e. conditioning, conditioning conditioning, as soon as im confident my foot is healed, im going all in on sprints and general running

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Author Topic: chasing athleticism (Read 1464955 times)

maxent

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