My back workout tonight

bigguns15 · Jul 24, 2003

My back workout 7-24-03

I started out with good mornings from the pins in the power rack. This is only the second time I've ever done these. Worked up to 205 x 5. Again, no one does these in our gym, so I'm posting them up here for you guys to critique.

http://www.rebeccaphelps.com/trainvids/gm7-24-03.wmv

I also did cleanpulls today, 3 sets of 135 x 5. I was looking for comments on these also (especially from CoolColJ

)

http://www.rebeccaphelps.com/trainvids/cleanpulls7-24-03.wmv

Then I did some pull throughs with the green band and some bent rows. Lastly, I did some form work on my deadlift. Let me just say that this is the best my deadlift form has ever looked

Usually, it is two distinct movements. First, my butt goes up one to two inches, then my shoulders and the weight go up. So, I thought I'd post the video of that as well in case anyone has any tips for deads.

http://www.rebeccaphelps.com/trainvids/deads7-24-03.wmv

Thank you to everyone for all the suggestions and comments!

DBCooper · Jul 24, 2003

Good to see your form is coming along, it's always good when things are improving.

louden_swain · Jul 24, 2003

GMs look great!!

This is pretty much how I perform them.

dood · Jul 24, 2003

On the cleans pulls keep your butt lower, arch your back, and look up like you were doing on the deadlift.

louden_swain · Jul 24, 2003

Before you know it. . .you will be using 315lbs+ on these.

bigguns15 · Jul 24, 2003

louden_swain said:
Before you know it. . .you will be using 315lbs+ on these.

That will be sweet!

louden_swain · Jul 24, 2003

bigguns15 said:
That will be sweet!

I think you will notice a huge difference in your squat. .

Are you working with percentages on these or are percentages geared for the squat, dead, and bench press?

bigguns15 · Jul 24, 2003

louden_swain said:
I think you will notice a huge difference in your squat. .

Are you working with percentages on these or are percentages geared for the squat, dead, and bench press?

I use percentages on squat, bench, deads, speed bench, and board presses. For my accessories, I just go as heavy as I can for whatever rep scheme I'm following. A lot of these exercises are brand new, so even if I wanted to follow percentages, I wouldn't know where to start from.

I am hoping that the new exercises will pack on the pounds for squat!

Liftbig · Jul 24, 2003

form looks great, just make sure to keep your head up on the GMs. keep it up!

bigguns15 · Jul 24, 2003

Liftbig said:
form looks great, just make sure to keep your head up on the GMs. keep it up!

Thanks

I didn't realize I wasn't looking up on the GMs and the clean pulls. I will have to think about that next time.

JOKER47 · Jul 24, 2003

Any way you could get some chains for the GM's? They feel much more natural with chains then off the pins, for me.

.02,
Joker

spatts · Jul 24, 2003

Damn, I'm getting to where I really REALLY look forward to your posts.

Project says, "Nice shorts." Hehehehe <---He's gonna kill me for that.

Your form is awesome.

Yeah, get some chains.

...and leave the sound in.

bigguns15 · Jul 24, 2003

spatts said:
Damn, I'm getting to where I really REALLY look forward to your posts.

Project says, "Nice shorts." Hehehehe <---He's gonna kill me for that.

Your form is awesome.

Yeah, get some chains.

...and leave the sound in.

Thank you

And tell Project thanks too :kiss:

Don't know where I could get some chains from. I may just wait anyway until my next training cycle for chains. I feel like I'm adding so many new things already. I was planning on alternating the GMs from the pins and regular GMs each week.

And the sound... just figured out what was wrong. The next ones will have sound, I promise

Liftbig · Jul 24, 2003

you can try a farm supply store for the chains BG.

spatts · Jul 24, 2003

the chains are just for a natural feel, and not the same as "adding chains" like for speed work, where the chains actually change the exercise. Good call joker. Hannibal got ours at a scrap metal place, I think.

JOKER47 · Jul 24, 2003

bigguns15 said:
Thank you And tell Project thanks too

Don't know where I could get some chains from. I may just wait anyway until my next training cycle for chains. I feel like I'm adding so many new things already. I was planning on alternating the GMs from the pins and regular GMs each week.

And the sound... just figured out what was wrong. The next ones will have sound, I promise

Lowes sells 5/8" chain for about $2 a foot. That's where I got mine. 2 8 foot sections and clasps for a little over $50. Home Depot also has a good selection and good prices.

.02,
Joker

bigguns15 · Jul 24, 2003

JOKER47 said:
Lowes sells 5/8" chain for about $2 a foot. That's where I got mine. 2 8 foot sections and clasps for a little over $50. Home Depot also has a good selection and good prices.

.02,
Joker

Hmm, I wonder if I could get a sponsorship from Lowe's or Home Depot...

:idea:

bigguns15 · Jul 24, 2003

spatts said:
the chains are just for a natural feel, and not the same as "adding chains" like for speed work, where the chains actually change the exercise. Good call joker. Hannibal got ours at a scrap metal place, I think.

Gotcha!

JOKER47 · Jul 24, 2003

bigguns15 said:
Hmm, I wonder if I could get a sponsorship from Lowe's or Home Depot...

Better yet, get a Lowe's credit card.......

B-Fold liked that when I showed him mine.......

Joker

pwr_machine · Jul 24, 2003

I agree with everyone's suggestions. There's only so much she can grasp in a workout so we're both taking our time learning these. It's coming along quite well.

coolcolj · Jul 25, 2003

clean pulls -
I'm still a relative begineer myself, but I can be of some help

ok the execution is along the right lines, but the posture and body position is not quite right. The hips need to come down a bit and the head looking up at a focal point.
back needs to be straight and maybe slightly arched but nuetral or arched is a personal preference.

Ok you may think the knees will be in the way when you move the hips down further, but when done properly the knees move out of the way. Although from what I gather your doing it in a more deadlift like manner?

Well as far as for oly liftng purpose
refer to this page for posture
http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/KINS 144/Kins144_C PL.htm

bar lined up over the ball of the foot, toes peeking from under the bar. Shoulders over the bar and shins pressed forward to meet the bar or close to it.
The bar is pulled up and slightly back under control, and speeds up slightly as you approach the knee, once past the knee you explode by thrusting the hips forward and slamming the floor away while popping up the traps and going onto your toes. The back angle stays the the same from floor to knee, basicly you leg press the weight up, this ensure the knees move out of the way as the legs straighten up.

The bar doesn't have to touch the shins, it doesn't for me.

pwr_machine · Jul 25, 2003

Good feeback. I'm sure she can implement those ideas without a problem. Thanks.

coolcolj · Jul 25, 2003

right click and save
http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Clean Pull Low.mpg

a clip from the side - but I would do it more explosively than this guy

bds20002002 · Jul 25, 2003

the good mornings were getting me aroused.

pwr_machine · Jul 26, 2003

bds20002002 said:
the good mornings were getting me aroused.

Me too. That's why I married her. Who wouldn't want a woman that can do good mornings with heavy weight along with a 1000+ total!

My back workout tonight

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