First, I've received a ton of emails and comments about the Zone Gone Bad article, from both women and men. To those of you who shared your very personal stories with me - thank you. I can't tell you what it means to hear from others who have gone through similar experiences. I am especially touched to hear from so many men who are concerned about their wives/girlfriends diet behaviors. I am looking forward to "talking" with everyone who sent a note, so I'm writing back as fast as I can.
This topic deserves more time, and I have plenty of ideas for additional related posts. But I spent eight hours of training with Dallas on Sunday, and I swear, at least two hours were spent in the bottom position of an air squat, taking pictures for the 603 site. And that was BEFORE he taught me how to split jerk. So I'm too tired for anything other than a quick and dirty post this morning.
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These are last week's deadlifts, 3x3 at 165#. That's only 80% of my 1RM, but if you recall a few months ago, Dallas and I decided to rewind in a serious fashion and take my form back to perfect before adding more weight on the bar. The rules say I need a B+ or better (from Dallas) before I can move up in weight, and so far, so good. I hit this same workout at 165# two weeks ago and didn't even bother to send him the video. Because of all this practice, I've become pretty damn good at coaching deadlifts, and even I could tell that last week's form wasn't going to cut it. So I gave it another shot last Thursday.
I easily got my B+. In fact, I also got a push to start pushing the weight again, to the point where my form starts to degrade on my last set. Which means I'm dialed in enough to start purposefully and carefully sacrificing some form for the sake of moving heavy stuff. Note, I said SOME form... I still need a B+ across enough sets and repetitions before I'll be able to move up again. But still... SWEET.
Oh, and if it looks like I'm messing around between reps, it's because I'm working the hook grip for the very first time. It sometimes takes me a few to get that set - it's a totally new and not particularly comfortable hand position on the bar. That will tighten up quickly, though, and nobody is concerned about my reset time at this point.
Also, Struck gave me an A- on these. Which I totally appreciate. Video of the barbell TGU is coming, Struck. But I'm not even going to pretend to be at your windmill level anymore.
Monday, March 30, 2009
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8 people drop some props (leave a comment here):
These look A- to me too.
Two minor corrections would be:
1) don't crank the neck up. Neutral neck position FTW.
2) You are just a bit over extending in lockout.
How's my "Visual Perspicacity"?
p.s.
Did you miss my comment on the "What's the hook" post at 603? It was hilarious if I may say so.
Moran,
First, you're on with point #2, according to Struck. I'm going to work on cranking down on my abs at the top and just standing UP. As for the neck position, it's fine - not perfect, but no one is worried about it.
There's one other thing missing - the thing that brings it to a B+ in Dallas' uber-picky eyes. Maybe you'd have to be training with me for the past three years to pick it out as a point of performance, but he wants me to set my upper back more before I start the pull. It's not coming out of tension, but I could stand to have more of that "tri/lat tuck" to keep my shoulder blades flat and back. This is always something I'm working on, as I've had shoulder issues in the past and that's a weak area for me. I'm going to work some snatch grip deads this week and really focus on shoulder blade retraction.
And I did see your "What's the Hook?" comment, but I tend not to acknowledge ass comments in a public fashion, as that only encourages more ass comments. Which are usually unwelcome. Yours, however, was HILARIOUS. Well done.
The pulls look good.
bentzurm is wise. I was going to make those exact points.
You seem to be happy with your neck, and that's fine. It won't feel fine like that 100 pounds from now. It also won't help your setup.
Excessive hyperextension is a gift from the old CFHQ videos. Why, I don't know. It's unnecessary and potentially counterproductive (too much hyperextension makes it harder to lock out the knees). The cue is "stand tall" rather than "lean back with it."
Setting the upper back is nice in theory. It should be taught to newbs. But the fact is that your upper back will round when the bar gets really, really heavy (and this is ok). You simply can't hold it in place. Think about lengthening your trunk and squeezing your chest up at the address (getting your head in the right place would help). Think about filling the top part of your chest with air. Pull your shoulders back and pull the slack out of your arms while keeping your hips high. "Lengthening" your thoracic spine in this manner will help set your lumbar spine, and that's the important part.
Gant,
The "chest up" - filling it with air - is a cue I've recently started paying more attention to. Pulling the slack out of my arms is something that Dallas has been drilling into me, with both DLs and cleans. That's a good cue.
As for neck position... I read you. I think I'm usually better about keeping a neutral head, so I'll make sure that's solid next time through. Thanks.
Here is a good vid for, well, everything.
Andy Bolton deadlifting 1003#. Note the head position, the slightly rounded upper back (you can't hold 1003 in tension), and the tall stance at the end (no hyperextension).
http://www.google.com/search?q=bolton+deadlift&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a
Just as an aside - it is entirely possible for men to come down with eating disorders. I've had a few friends who have had problems with them. It can be even worse for guys because it's so consistently discussed as a female-only problem.
I can see why people have a problem with the back overextension.. I did that when I was younger and got bitched at by a local powerlifter. Hell, then again I can't talk, I have my own deadlift form issues to fix. :)
as to Gant's (Rips) points;
It's true. I taste and smell strange things now, and my neck starts to spaz when I lift 85%+, and keep in mind my 85%+ (not braggin, it's like the only thing I'm good at) is in excess of 2x BW.
It's true, when it gets heavy, straighten the neck.
And Dallas and Gant are right. For every lift that you can hack it, YOU MUST RETRACT THE SHOULDER BLADES. Much like you should double over or hook every rep you can. It's the only way to build the strength that will likely 'just barely fail' when you go for 9/9 on the platform. I didn't point it out because the only clients that I have that can do it are really skinny and really strong for their size (i know that's you too) and I am telling everyone to work on it in the beginning. Knowing you are less and less of a beginner I say less and less each time I talk about your lifts.
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