ME lower and events

[JOKER47]

Haven't posted any workouts in a while, so I thought I would post something up.

Full ATF squats - (Stance a little more than shoulder width.)
135x5
135x5
185x2
225x1
255x1
275x1
295x1 PR (Got buried under this a few weeks ago.)

Sumo deads - (Second time doing these. Still feel a little weird.)
225x3
275x3
315x3x3 - Easy

Duck walk - Just got my implement together this weekend. Worked on form and speed this week.
200 (+implement) - 25'x4 - Easy

Farmers - Got my new farmers together this weekend, too. Just feeling them out.
150 (+ implement)x25'x4 - Easy


Felt good overall. The farmers felt real heavy for some reason. Grip was no problem, though.
I think I have a weakness identified, just not sure what it is. Ideas?

I will be squatting about every 3 weeks, now. Same with sumo's.



Joker

 

[Exodus]

good work bud........ glad to see you posting up again.

farmers.......... if i had to guess it would be core....... i know yours is strong, but working events really taxes your core so hard, especially the duck walk and the farmers walk.

atf with 300............. very very nice.

X

 

[JOKER47]

good work bud........ glad to see you posting up again.

farmers.......... if i had to guess it would be core....... i know yours is strong, but working events really taxes your core so hard, especially the duck walk and the farmers walk.

atf with 300............. very very nice.

X

Thanks man. Yeah, I'm sure you're right. They just feel so different than anything else, really. The good thing is that I KNOW I'm working something now that I obviously wasn't.


Joker

 

[b fold the truth]

What kind of problems did the farmers give you?

Seriously...sometimes getting a good swift kick in the tail before the farmers does wonders!!!

B True

 

[Exodus]

now, i kinda quit doing partial deadlifts, so im only used to doing full deadlifts.......... for some reason this makes the farmers very hard for me, because the start is a partial deadlift........ so i had to add those back to the mix.


X

 

[JOKER47]

What kind of problems did the farmers give you?

Seriously...sometimes getting a good swift kick in the tail before the farmers does wonders!!!

B True

No "real" problems. They just felt very heavy on my upper body, even though my grip was doing just fine. I guess I just feel a little surprised at how heavy 300lbs feels when lifting it like that. 315lbs when I deadlift feels very light in comparison. That's what lead me to believe I have a weakness that the farmers identified.

I am working on my flexibility constantly now. I should be able to kick myself soon.


Joker

 

[JOKER47]

now, i kinda quit doing partial deadlifts, so im only used to doing full deadlifts.......... for some reason this makes the farmers very hard for me, because the start is a partial deadlift........ so i had to add those back to the mix.


X

That's good to know. I have been doing partials for months now for my lockout. Good to know I have some carry-over to events, too.



Joker

 

[b fold the truth]

No "real" problems. They just felt very heavy on my upper body, even though my grip was doing just fine. I guess I just feel a little surprised at how heavy 300lbs feels when lifting it like that. 315lbs when I deadlift feels very light in comparison. That's what lead me to believe I have a weakness that the farmers identified.

I am working on my flexibility constantly now. I should be able to kick myself soon.


Joker

Is there any way that you can video these for me and either email a video or mail me the tape to watch?

It is VERY likely that this is a technique problem. Did you see me use the 325's from Sunday? Do you look different? (you probably can not tell unless you see it on vid).

B True

 

[JOKER47]

Is there any way that you can video these for me and either email a video or mail me the tape to watch?

It is VERY likely that this is a technique problem. Did you see me use the 325's from Sunday? Do you look different? (you probably can not tell unless you see it on vid).

B True

I will do that either next week or this Friday. I wouldn't be surprised at ALL if it was technique. I haven't taped myself doing these yet. Thanks man.


On a side note, I just ordered my bands. The full set from Eflitfitnesssystems.com. Wheeeee!!!!

Sorry, been waitin' for these for a while....As you were......

 

[Mike_Rojas]

I'm glad your posting your workouts again. I was wondering why your deads are so much higher than your squats. Mine are practically the same.

 

[b fold the truth]

On a side note, I just ordered my bands. The full set from Eflitfitnesssystems.com. Wheeeee!!!!

I have an idea for you then...one that I've never tried but that might help with the farmers and keeping a strong arch while doing them...

Hook the bands to the bar for a partial deadlift. Use more band tension than bar weight...it will pull the heck out of your hands and your upper back trying to force you to round over and let go of the bar...

1. Use straps to eliminate the grip issue (yes, I said it).
2. Discover how long it takes you to walk a certain distance with your contest weight.
3. Do timed holds for 3-4 sets for that certain time (even if it is not to failure).

I felt the HEAVY farmers a lot in my upper back and it was forcing me to lose my upper back arch when doing them... It is ok with 325's..but not 150's!!!

Still though...It could just be technique...

B True

 

[JOKER47]

I'm glad your posting your workouts again. I was wondering why your deads are so much higher than your squats. Mine are practically the same.

My hips, hams and quads are my biggest weaknesses. Whereas my lower back (core) is one of my strong points.

I also put a lot of focus on increasing my deadlift over the last year. I will be putting the same focus into my squats this year.

I want a raw 405 squat and a raw 600 dead by this time next year.



Joker

 

[JOKER47]

I have an idea for you then...one that I've never tried but that might help with the farmers and keeping a strong arch while doing them...

Hook the bands to the bar for a partial deadlift. Use more band tension than bar weight...it will pull the heck out of your hands and your upper back trying to force you to round over and let go of the bar...

1. Use straps to eliminate the grip issue (yes, I said it).
2. Discover how long it takes you to walk a certain distance with your contest weight.
3. Do timed holds for 3-4 sets for that certain time (even if it is not to failure).

I felt the HEAVY farmers a lot in my upper back and it was forcing me to lose my upper back arch when doing them... It is ok with 325's..but not 150's!!!

Still though...It could just be technique...

B True

You are saying to set the bands the opposite you would for a reverse band deadlift? So the bands are pulling down?

I will try that as soon as I get them. (If I understood right.)



Joker

 

[traineat bigand rest]

Good work and nice warmup procedures!

 

[JOKER47]

Good work and nice warmup procedures!

Thanks. And welcome to the boards.....




Joker

 

[b fold the truth]

You are saying to set the bands the opposite you would for a reverse band deadlift? So the bands are pulling down?

I will try that as soon as I get them. (If I understood right.)



Joker

Yes...so the bands are adding weight as you pull... The bands will actually try to pull the bar from your hands...

B True

 

[JOKER47]

Yes...so the bands are adding weight as you pull... The bands will actually try to pull the bar from your hands...

B True

Got it. I'll set that up as soon as I get them.

I'll video THAT and the farmers so you can check them both.



Joker

 

[brian747478`]

looking good joker, keep it up

 

[kingc_79]

congrats on the pr man...looks like a solid workout. keep it up man....the events just get better and better.

 

[JOKER47]

Thanks King and Brian.

I've been needing to get my implements for a while now. Feels good to be doing some event training finally.


Joker

 

[IronLion]

Nice ATF squats...my favorite

Glad to have you back btw...you were missing for a couple days?

 

[JOKER47]

Nice ATF squats...my favorite

Glad to have you back btw...you were missing for a couple days?

No. I just haven't been posting my workouts much lately. Been slowly getting back into PR land after the contest. (I've said it before and I'll say it again, that contest beat this old man UP!)


Thanks IL.



Joker

 

[t3c]

good stuff man!!!!

i dont know why i didnt' see this post for some reason before

looking forward to many more joker pr posts