Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
What're your numbers of you don't mind me asking?
Oops didn't appear until now
Trying to make a slow cooker chilli. Got 2lb of steak mince in there with a couple tins tomatos, garlic, onions, chilli powder. Probably gonna chuck in a variety of beans later. Looks like the way forward for bulk cooking, hopefully it tastes alright.
Not cause... unless you have an egg alergy... might exacerbate for those who already suffer from AID.
gonna crockpot that ribs recipe today
I'm not the one who will be writing the programming, if that's what you're hinting at.
But if you must know, my all time bests:
600pull, 475 squat, 335 bench at 185ish
For some reason I thought your bench was higher. I thought you said you dropped the 600 near the top too.
Solid numbers still. Probably could've gone ~1400 total if competed back then.
Charly, whats your view on retracting the scapular during a deadlift? I seem to remember you pull with a rounded upper back. Im trying to do most movements without rounding my upper back due to my kyphosis type posture. But it seems really unnatural to deadlift with shoulders pulled right back.
On deadlifts, I think retracting the scapular is a mistake for most pullers.
The majority of seasoned lifters will tell you that pulling your shoulder blades back is counterproductive to a strong deadlift. The most important part is to not retract but to keep it tense. Some people like pulling with their shoulder blades flat or with a slight curve and some (like me) like to let their blades/arms hang down as low as possible. It's all good as long as you keep your starting position and stay tensed up.
ok, new routine (wrote this in an email to myself):
Day 1 Max Effort Lower
Squat/Deadlift (alternated each week)
Warm up in sets of 3 until 3 repetitions are no longer possible and switch to 3-4 heavy singles of between 90-100% of your max.
3 or 4 low intensity assistance exercises focused on my hamstrings, lower back, and abs + pull-ups 2-3x8-12
Day 2 Max Effort Upper
Start at warm-up weight and do triples, adding weight each time until no longer possible and switch to work sets of 3-4 heavy singles of between 90-100% of your max.
3 or 4 low intensity assistance exercises focused on upper body: Tricep, shoulders, lats, biceps, 2-3 x8-12
Day 3 DE Lower box squats 8-12 doubles with 45-65% of 1RM, 1 minute rest. Accelerate the bar as much as you can on the way up.
Assistance work same as ME day but be sure to work heavily except for low back
Day 4 DE Upper 8-12 bench triples with 45-65% of 1RM. 1 minute rest, accelerate the bar until lockout
Assistance work same as ME day with heavy weight except for lats
Week 1 – 2 x 8-12 @ 50%
Week 2 – 2 x 8-12 @ 55%
Week 3 – 2 x 8-12 @ 60%
Can't wait to start
in regards to "scapular depression"...
Who else is watching the ST meet live stream???
any place to find good local trainers on the web
also week 2 of strong lifts having pumps withdrawals
ive got it one. lot of the geared stuff i hate watching.
fuark is that today? Will watch. I want to see eric spoto break the world record raw bench.
Separate names with a comma.