Saturday, September 19, 2009

Nathan : 9/18 & 9/19

▼ 1. 9/19/09 - Sat - BENCH LOCKOUT

Time: 2:00. Weight: 222 (after gym).

  Realized that I could use bands instead of chains and I don't have to go to TPS. So I did my first lifting at the Z center in months.

  This ended up being a pretty hard workout. I'm quite satisfied; I feel like I hit all of my reps at the right RPE without overshooting at all.

• Warm-up : bike 10 mins

• Reverse band bench w/ purples warm-up, 245x3 @ 8 (too light, doesn't count), 275x3x2 @ 8, 285x3x1 

@ 8, 295x3x3 @ 9

If they go straight down, bands stop slightly below my lockout. Because they are pulled to the side a bit, I'd guess there is about 5 lbs of total tension at the top, but hard to say. Very little regardless. Video on second and sixth set.

• Floor press warm-up, 225x5x5 @ 9-10

This is my lockout assistance. 225 was a very good weight for this, last sets were slow. Video on fifth set.

• A: Dips BW+45 x 6,8,6,6

Want to incorporate some kind of movement that lets my shoulders move freely. This supplement slot is a good place for it.

• A: Pull-ups 10, 8, 8, 8

Was going to slack off and do something lame, but then Frank said he didn't think I could do 6 pull-ups. Well, I can, damn it.

▼ 2. 9/18/09 - Fri - DEADLIFT

Time: 2:00. Weight: ??

  I'm way too slow on the early exercises, I need to speed up a lot.

• Warm-up : bike 10 mins

• Conventional deadlift 135x5x3, 225x5x3, 315x4, 365x3, 405x2x6 @ 8

Video on second and last set. Back isn't perfectly straight on any of these, it is a flexibility issue.

• Squat w/ chains 135x5x3, 225x5, 275x5, 275+80x3, 275+120x3x5 @ 8-9

Going for 3x6. Video on first set with 120 chain and last set. Went barefoot to try that out. Felt pretty good so I will stick with this for a few weeks.

• Rack pull 2'' below knee

Skipped due to time constraints, again. Need to get faster.

• Abs - V-ups 10, 10, 15, 15

Asked Dee what ab exercise I should do. She told me to do these. They were brutal.



VIDEOS:

20090918 - second set dead 405 x 2

As I said, back isn't perfect on these, but I've never had perfect conventional deadlift form. So I'll just deal with it since it is at least consistent, and doesn't seem to get worse with increasing weight.


I don't notice too big a difference without shoes, but I did like how it felt so I will stick with this for a little while. My ass pops out a little bit, which I would rather it didn't, but overall I'm not too displeased about my form.


Pretty happy with my arch and form on these. Ass comes up a little bit, but I blame that on the bench I was using that has a big whole where I want to set my ass down to keep it in place. I didn't realize my entire belly was exposed, which amuses me.


Last rep is slow. Not much else to say about this.
Posted by Nathan Beckmann at 9:34 PM
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2 comments:

  1. Frank WuSeptember 19, 2009 at 9:59 PM

    That's some pretty big rounding on those conventional deads. Still, they looked pretty easy, but if they're that light, there's no reason to round like that.

    WRT your squats, your knees are coming forward a lot more than they were at the meet, if I remember correctly.

    And yeah, nothing like staring at your hairy bellybutton while giving you a spot...

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  2. Nathan BeckmannSeptember 20, 2009 at 12:33 AM

    - While I agree that my form isn't perfect, I think we've become a little too sensitive to form and ignore "just lifting some fucking weight." Compare my rounding to my last video post. It isn't much different, even though I'm using much more weight. And the rounding is consistent from the first to last set, so it is a flexibility issue, not a strength issue IMO. I will continue trying to correct it, but since it isn't my competition stance I am not too worried. Consider, for example, Scott Yard deadlifting, or Konstantine Konstantinovs for that matter.

    - I'm not sure about that. That is one of the things I'm trying to play with, but for my stance it isn't necessarily a bad thing. I looked at the videos from my last post and I don't think it's much different from when I use the squat shoes or lighter weight.

    - Chicks dig my hairway to heaven.

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