Weights, cardio and stuff log

AlexAustralia, do you keep your knees bent in the lower position and lock them in the upper, or do you keep them locked all through the movement?

p.s.: I'll leave the leg involvement comments at that :D
 
They start minimally bent and then straighten as you 'lock out' (why they call it 'lock out' I'll never know, it's just the end of the movement, but w/e, ppl and naming stuff etc.). Obviously there's involvement, but believe me, it's minimal, although there's worse exercises to help the glutes than this. The thing here is that you don't get momentum/drive via a leg thrust, if you do, then IMO it's not being done quite right.

MikeYuhaniak.com - Trouble-Shooting the Rack Pull - YouTube

I found that especially useful.

/Leg discussion.
 
Thanks.

I'm also a bit wary about the singles done for hypertrophy. Hypertrophic response is known to require some minimum TUT in a short period of time, something about 10 sec at least. But if you're doing them for strength that's another matter.
 
200kg ticked off the list

13 clustered deads, shoeless, from the top; 3 - 100kg, 2 - 140kg, 2 - 160kg (warm ups), 4 - 180kg, 3 - 190kg, 2 - 200kg, 1 - 180kg (had to get it off floor after failure on 2nd 200kg cluster), 3 - 190kg. I learned to deadlift from the top, and still prefer it. It's more natural for me, I get better involvement from glutes and hams during lower portion of the lift. Pretty stoked. Need new goals now.

Flat bench, 3 - 100kg

9 clustered incline press, smith machine (exc. bar weight); 3 - 80kg, 3,3 - 90kg.

9 clustered BB rows; 3,3,3 - 140kg. Hardest I've done at 140kg, I just didn't have much left after those deads.
 
That was quick. With your other strength levels being so high, I had a hunch you'd pull 200 in a short time.
 
I should probably devote time to pushing-chain soon, I think I'll do that once I commit to a legitimate cut. My bench doesn't seem to get as affected by the lack of energy (and clearly bench is a less CNS intensive exercise than deadlifting, squatting, leg press and definitely less than one-arm BB rowing).

I'm going solidify my gains before doing it though. Eyeballing late next week.
 
AlexAustralia said:
200kg ticked off the list

13 clustered deads, shoeless, from the top; 3 - 100kg, 2 - 140kg, 2 - 160kg (warm ups), 4 - 180kg, 3 - 190kg, 2 - 200kg, 1 - 180kg (had to get it off floor after failure on 2nd 200kg cluster), 3 - 190kg. I learned to deadlift from the top, and still prefer it. It's more natural for me, I get better involvement from glutes and hams during lower portion of the lift. Pretty stoked. Need new goals now.
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Great lifts but if you did the 200kg "from the top" then that's a different movement. You benefit from the stretch reflex if you start from the top. Lifting off the floor is where it's at. If I've totally misunderstood then my bad. Not my intention to rain on your parade. :)
 
It's def. a different movement, one I like more :p. I'm sure at some point 200 off the floor will happen, but top-down deads just feel so much better. Maybe due to height (185/6'1) ? Maybe just cos. Better glute involvement IMO.




14 clustered leg press; 3 - 120kg, 3 - 200kg (warmups), 5 - 280kg, 3,3,3 - 300kg.
 
No.

Do a deadlift starting at the apex of movement, down to floor, slight pause on/touch to floor, lift it up. Don't 'bounce' the plates off ground or else you may as well pay royalty fees to momentum and Isaac Newton.
 
That's actually normal DL, not sure why there is a special name for it? Is it because the set starts from the top as well, i.e. one takes the barbell from the rack bars and steps back?
 
It's not a DEAD lift unless it starts as a dead weight on the floor. Hence the name. Still a good way to train the same muscles.
 
Doing the deadlift from the top is not the same movement, changes things in a few different ways. For one thing, it eccentuates the eccentric portion of the lift, or at least that is how it is intended, when normal deadlifts typically don't, in fact many people skip the eccentric portion of the deadlift altogether. Think of them like deadlift negatives. You can use greater loads since the small amount of bounce at the bottom helps get the load back up. I realize that technically, when doing deadlifts for reps, you also get this same benefit on subsequent reps but having to pull the bar off the floor on the first rep is somewhat fatiguing and so you cannot use as great of a load as when you start from the top. I think they are highly effective. I was doing these heavily when I went from a max single of 455 to a max of 500. I did 500 from the top for 3 singles and a couple weeks later I pulled it from the floor for a single.
 
I see. Then why do folks choose to do it that way? Is it because it's easier/heavier/whatever than normal from-the-floor DL?

p.s.: I think Totentanz got it all covered! Thanks.
 
Congrats on the 200kg lift, Alex. I recognize that you did it "from the top," still, 200kg is quite an accomplishment! 200kg off the floor (if you want to pursue that) seems right around the corner. Very impressive (but not surprising to me) how quickly you advanced the load here. You're a beast. :)

When I think of you doing those massive one hand rows... say, is this you???... one hand deadlift
 
11 max-stim rack pulls; 3 - 100kg, 2 - 140kg, 1x - 180kg, 190kg, 200kg, 210kg (warm ups), 8 - 220kg, 3 - 230kg.

13 clustered smith machine incline press; 3 - 80kg (warm ups), 3 - 90kg, 4,4 - 97.5kg, 2 - 100kg.

8 clustered one-arm seated rows; 4,4 - 75kg.

1x 15, 1x 10 - cable external rotations - 10kg.
 
7 max-stim rack pulls; 3 - 100kg, 1 - 140kg, 1 - 180kg (warm ups), 4 - 220g, 3 - 230kg. The effects of previous session were still there. And for work reasons I had to do it late at night, no caffeine etc. I think my form on 230kg meant a bit of rib cage compression, bit too much, is what I should say. Quite painful on lower left rib cage. No bleeding/bruising etc. Just feel like I was punched there.

9 clustered smith machine incline press; 3 - 70kg (warm ups), 3 - 95kg, 3,3 - 97.5kg.

9 clustered one-arm seated rows; 4,5 - 75kg.
 
I got that rib cage thing too on my right side from rack pulls, about a week or so ago. I wasn't sure what caused it at first, but it seemed to start right after a rack pull session, and now that you've had it, my suspicion is confirmed.
 
I'm 99.5% sure it was a loss of form at 230kg weight. Not enough cohesion b/t straightening of legs and chest.
 
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