ME Lower and Events - PR's and vids

[JOKER47]

ME Lower today, plus a couple of events. Also missed a previous PR on squats, so not a perfect day.

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Gym
ATF Skwats - Previous PR was 315x1
135x3x5
185x3
225x1
275x1
315x0
315x0 - Second attempt

I was pretty disappointed with the miss. I hit 315 a few weeks ago with a slightly pulled hamstring, so I felt very confident today.

Sumo deadlift - Previous PR was 405x3
225x3
315x3
405x2
455x0 - Juuuusssstttt missed the lockout.

These still feel uncomfortable. Not in a "bad" way, just not as comfortable as conventional.
I noticed I was unsure of how to "power" through the lockout. Just need more practice.

Events

Duck Walk -
250x50'x2 - PR. Previous PR was 200x25'x4
250lbs Duck Walk - Second 50' run

Easy. Will go for 300x50' next go-round.

Farmers Walk - Previous PR was 200x40'x2
225x50'
225x25'


These were qa lot harder than they look in the video, and I broke my implements when I dropped them on the second run.

Pretty good day. Although I was disappointed with the gym work, I am happy with the event PR's.


Comments always welcome,
Joker

 

[Mike_Rojas]

Nice work, Joker. That miss on the squat looked painful!

 

[JOKER47]

Nice work, Joker. That miss on the squat looked painful!

Thanks Mike.

It wasn't to bad, but it tweaked my elbow a litrle bit. You can see I put on my Rehband sleeve for the event work. That was why.



Joker

 

[Mike_Rojas]

I noticed your knees went in on the squats. I have that problem, too. I've been told a good way to help this is to wrap bands around your knees and practice squatting like that - pushing out against the bands. I tried it, and I got a nasty soreness in my glutes/upper hams.

 

[JOKER47]

I noticed your knees went in on the squats. I have that problem, too. I've been told a good way to help this is to wrap bands around your knees and practice squatting like that - pushing out against the bands. I tried it, and I got a nasty soreness in my glutes/upper hams.

I hadn't really noticed that until now, but you're right, they did. Thanks for the tip. I'll give that try next week.


Joker

 

[t3c]

thats some solid shit joker...i cant get the vids to play right now...i'll check em out later

you'll find that some days you will have bad days in the gym but awesome events. or awesome days in the gym and you just wont feel the events that well. its all part of the game my man

 

[ffknight84]

joker, i know you could have locked out on that DL, next time do 405 for 1. Youll easily hit. Nonetheless, hell of a job

 

[JOKER47]

joker, i know you could have locked out on that DL, next time do 405 for 1. Youll easily hit. Nonetheless, hell of a job

Thanks man.
Yeah, I shoulda just done 405x1, but I actually decided to go for the 1RM of 455 AFTER I pulled the 405x2.*LOL* Next time I make sure I'm more clear with myself on my plan for the day.


Thanks for the comments all,
Joker

 

[Zander1983]

The events look good

You bailed nicely on the squat. Ever so slightly slower on the decent (that's a problem I need to fix sometimes too), push the knees out and sit further back (even though it is ATF and not wide-stance). That 315 will go up next time.

 

[JOKER47]

The events look good

You bailed nicely on the squat. Ever so slightly slower on the decent (that's a problem I need to fix sometimes too), push the knees out and sit further back (even though it is ATF and not wide-stance). That 315 will go up next time.

Thanks bro.

I just added ATF skwats back into my rotation about 2 months ago or so. Obviously, I need some work.


Joker

 

[Lord_Suston]

on the squat- you go down too fast, at the bottom you lose your arch cause of the speed, very dangerous my man, try to go slower and work on pushing knees out and sitting back.

Deadlift- it looks like you are leaning to far over the bar, try to stay tight and back and use leg drive for the first 4-6 inches, help tyhe angle of the lockout

 

[JOKER47]

on the squat- you go down too fast, at the bottom you lose your arch cause of the speed, very dangerous my man, try to go slower and work on pushing knees out and sitting back.

Deadlift- it looks like you are leaning to far over the bar, try to stay tight and back and use leg drive for the first 4-6 inches, help tyhe angle of the lockout

Thanks man.

Cut-n-Paste........



Joker

 

[b fold the truth]

You have GOT to drive your head BACK into the bar. YOU HAD THAT SQUAT!!!! Technique is getting you...NOT strength. You have the strength to do 365 but the form to do 275.

Sumo pulls. Get on top of that bar. You (your upper body) are too far fwd!!!! Sit BACK. Your hips are nearly locked out before you even pull...turn those toes out and get ON that bar!!!!

On the Farmers...start walking AS you pick them up. Don't stand up and get set before you walk...you wasted 3 seconds minimum there. Get moving!!!! Watch your hips and the implements...they should not move up and down at any time.

B True

 

[kingc_79]

nice pr's man...dont think theres anything i could say that hasnt been covered. you will crush that 315.

 

[JOKER47]

You have GOT to drive your head BACK into the bar. YOU HAD THAT SQUAT!!!! Technique is getting you...NOT strength. You have the strength to do 365 but the form to do 275.

Sumo pulls. Get on top of that bar. You (your upper body) are too far fwd!!!! Sit BACK. Your hips are nearly locked out before you even pull...turn those toes out and get ON that bar!!!!

On the Farmers...start walking AS you pick them up. Don't stand up and get set before you walk...you wasted 3 seconds minimum there. Get moving!!!! Watch your hips and the implements...they should not move up and down at any time.

B True

Thanks B.

That's the kind of feedback I need. I didn't notice that stuff until you pointed them out. Especially on the farmers.

The form on my squat has been a problem for me. I'm gonna lighten the weight in the coming weeks and nail my form down.

Same with the sumo's. Those just flat out feel weird. I have trouble getting the feel for pulling "back". I can "feel" it when I pull conventional, just not sumo. Practice, practice, practice......

Thanks King. I got some work to do......


Joker

 

[b fold the truth]

Thanks B.

That's the kind of feedback I need. I didn't notice that stuff until you pointed them out. Especially on the farmers.

The form on my squat has been a problem for me. I'm gonna lighten the weight in the coming weeks and nail my form down.

Same with the sumo's. Those just flat out feel weird. I have trouble getting the feel for pulling "back". I can "feel" it when I pull conventional, just not sumo. Practice, practice, practice......

Thanks King. I got some work to do......


Joker

Sumo pulls feel strange to me too. They look even stranger when Cheese does them though...because his hips are high like yours. You should be in a squat position...

On the squats...try taking weights around 285-300 instead of the 315. You know that you can make 285-300 easily. Work on form with the slightly heavier weights but light enough to where you will not fail.

B True

 

[JOKER47]

Sumo pulls feel strange to me too. They look even stranger when Cheese does them though...because his hips are high like yours. You should be in a squat position...

On the squats...try taking weights around 285-300 instead of the 315. You know that you can make 285-300 easily. Work on form with the slightly heavier weights but light enough to where you will not fail.

B True

Good ideas. Thanks.
In about 3 weeks, when I squat next, I'll post videos of my squat with weights in that range. Do you suggest sticking to singles with the lower weights, or go doubles and/or triples?

Same with the sumo's. I'll keep those weights in the 365 range, for singles. That sound about right?

Thanks,
Joker

 

[b fold the truth]

Good ideas. Thanks.
In about 3 weeks, when I squat next, I'll post videos of my squat with weights in that range. Do you suggest sticking to singles with the lower weights, or go doubles and/or triples?

Same with the sumo's. I'll keep those weights in the 365 range, for singles. That sound about right?

Thanks,
Joker

It take those on squats...if it were me. Single strength is what you want so take some heavier singles every week or so.

B True

 

[louden_swain]

Joker you worked hard.

There are a couple of things that I noticed with your 315lb squat.

It appears that you came down into the hole really fast. . when you got there you let the hips come up too fast which shifted the plane of gravity forward (out of line with the hips). It appeared that your back was forced to do all the work, but it gave out.

No problem. . . it happens to all of us. I know you can hit this on a good day.

Your 405lb looked really easy. . .seems like you had another 6 or 7 reps in you.

Overall good effort.

 

[JOKER47]

Joker you worked hard.

There are a couple of things that I noticed with your 315lb squat.

It appears that you came down into the hole really fast. . when you got there you let the hips come up too fast which shifted the plane of gravity forward (out of line with the hips). It appeared that your back was forced to do all the work, but it gave out.

No problem. . . it happens to all of us. I know you can hit this on a good day.

Your 405lb looked really easy. . .seems like you had another 6 or 7 reps in you.

Overall good effort.

Thanks Louden. Yes, 405 is pretty easy for me to pull. Even with really bad form, it's still easy. But, that bad form follows me to the higher numbers, which makes for misses. Good advice on the squat, too. Thanks.

I've learned more by posting my PR misses, than I have when I posted the PR's that I hit.

Thanks all,
Joker

 

[thebrute]

dont worry brotha...you'll keep that shit. keep workin your doin a great job!!! tb