TangoDown's Vanilla HST Run

Discussion in 'Training Logs' started by TangoDown, Mar 31, 2014.

  1. TangoDown

    TangoDown Member

    173lb today

    210 x 4 bench fuckkkkkk...I know I had 5 in me...its a matter of stability is all. May try again.

    415lb sumo dl (PR)

    Filmed.on another guy's phone
    Getting vid tonight hopefully.. some noteable rounding. Will rexamine when i get vid
  2. Jester

    Jester Well-Known Member

    Nice PR.

    Thoracic rounding is natural and expected.
  3. TangoDown

    TangoDown Member

    I know, but I don't know of the lumbar curvature. I haven't seen the video yet. Obviously there's going to be less of an issue when torso is much higher than hips and bar is kept close to body, because you see most people have issues with lumbar curvature when their hips shoot up or the bar drifts forward.

    I always set up from the bottom up as some lifters do and as Rippetoe taught. Shins inch from bar (over midfoot), bend over, grab bar,, bring shins to bar, chest up, weight onto heels, valsalva, more onto heels, slack out of bar, pull. I'm definitely not as straight-backed in the thoracic area as I could be during the setup but I feel strongest when I pull the way I do. I might need to reexamine things. Maybe start thinking about a top-down approach. But I'm definitely a back-dominant puller. I pull sumo primarily because I have short legs and a long torso, so a conventional deadlift puts me in a terrible starting position.

    Anyway, not confident I'll get the video anytime soon though. The guy is nice but seems like a space cadet.
    Last edited: Nov 18, 2014
  4. TangoDown

    TangoDown Member

    As I do after every big PR, ate something big.

    Today it was a whole pizza. Barely ate anything else today so I figured why the hell not?
  5. Jester

    Jester Well-Known Member

    Rippetoe's deadlifting cues leave a lot to be desired IMO.

    He advises shoulders in front of bar, to put it underneath the blades as a golden rule - well, this varies person to person and his advice ignores leverage variance ... but don't get me started or I won't stop.

    The best cue I have for deadlifting is this; stand up.

    Vertical / near vertical shins, slack from the bar, tight and fixed lumber etc. - all great. But 'stand up' is the best I've heard/seen/tried.
  6. TangoDown

    TangoDown Member

    I think he advises shins inch from the bar when standing up straight before the setup as opposed to shoulders in front of the bar. He argues that regardless of limb length, inch from the bar gets the bar under the scaps in the majority of people.

    My shins are pretty much vertical, slack is pulled a milisecond before the lift. Don't really set the lumbar but I don't think there's that much flexion once chest is up a bit. It's hard to tell. I have sacralization of L5-S1 so there's a loss of mobility in that region and it's hard to tell if flexion there is prominent enough to notice an issue.

  7. TangoDown

    TangoDown Member

    Well he doesn't know how to use a computer so I won't be able to get that video until I run into him...

  8. Jester

    Jester Well-Known Member

    Using "inch from the bar" as a justified rule for rule is moronic, quite frankly.

    It's like his foray into CF - Rippetoe just lost his way somewhere.
  9. TangoDown

    TangoDown Member

    Feeling some soreness on thoracic spine, right at the level of the last rib, especially when twisting. Feels muscular. Hopefully muscular...
  10. Lol

    Lol Super Moderator Staff Member

    "Inch from the bar" was generalisation based on observation; "foray into CF" was expectation based on monetisation. :)

    Hope it's just muscular. My advice is to try not to allow your back to flex at all. You won't manage to do that on a max attempt but you will minimise it. Definitely, always maintain tight lumbar spine. That should not be flexing when under heavy load.
  11. _tim

    _tim Well-Known Member

    Ugh TD - this sounds like it's not terribly fun. I agree with what both Jester and Lol said in terms of form. It may be worthwhile to play with a light bar to find good body alignment that works for you, once you are all healed up.
  12. Jester

    Jester Well-Known Member

    Were you using an over-under mixed grip?
  13. TangoDown

    TangoDown Member

    It's not spinal. I think it's erector spinae soreness, and it is in the thoracic region.

    Speaking of muscles, I have an Anatomy lab practical tomorrow. Learning the muscles of the arm and leg, superficial and deep are easy. Hand muscles, deep and superficial, not so much. Especially when you also have to know all of the fossas, sutures, processes, and foramen of the adult and fetal skull (soft spots too), inside and out, and the gross and histological anatomy of the kidneys, respiratory system, integument, epithelia, and common glands.

    Luckily, it's mostly interesting stuff. Just a fuck-ton of it. I liked learning about the spine the most though.
    Last edited: Nov 19, 2014
  14. TangoDown

    TangoDown Member

  15. TangoDown

    TangoDown Member

    173lbish at 5'8

    Bar x 5, 135lb x 3, 155lb x 3, 175lb x 2, 195lb x 1
    210lb x 4

    I still think stability is the primary factor in me not getting 5 reps, not strength. Whatever, back to training. I'll probably keep at 4x3 pause bench and move the load up to 197.5 or 200lb. Really hoping for at least 215lb x 5 by the end of December but I suppose 210lb x 5/215lb x 4 won't be the end of the world.

    Sumo DL:
    135lb x 5, 225lb x 3, 275lb x 2, 315lb x 1, 340lb x 1
    370lb x 2, x 2, 0, 315lb x 1 (to film)
    After weighted pullups, 315lb x 1, 340lb x 1, 370lb x 2, x 0

    I wasn't in my usual spot for the first couple of doubles because this kid was doing decline bench in the squat rack with like 115lb. Thus, considering that the bar doesn't like to stay completely even on the floor because it likes to roll everywhere, it made the bar have to shift into position before it came off the ground, making everything awkward Confirmed when I filmed a 315lb rep. So after I did weighted pullups, I decided to try more doubles and worked back up to 370lb. This time, no bar shifting, but set was definitely harder due to having done weighted pullups. Failure is always the bar not budging as opposed to failure during the motion, FYI.

    I'll repeat this weight next doubles session, hopefully in my usual spot. Probably having a friend of mine join me at the gym next Friday so he'll hopefully motivate me.

    Weighted Pullups:
    BW x 5, Belt + 45lb x 3
    Belt + 65lb x 4, x 2, x 2

    Would have went to 10-15 reps but I wanted to save some juice for more Sumo DL doubles. Back is already pretty sore because I haven't done pullups in a week or so.
    Last edited: Nov 21, 2014
  16. Jester

    Jester Well-Known Member

    There's your rib soreness.

    Your weights look very low for that most recent session. If 415 is your 1RM, then anything below 350 isn't a work set for the way you're structuring things.
  17. TangoDown

    TangoDown Member

    Nah, I said first rib to give the level of where the pain was - not that the pain was on the rib. It was spinal erector soreness. Gone now.

    Those were warmup sets. 370lb was my work weight. I'm supposed to do 5 doubles @ 90%, as prescribed by you. I did 3 today. You think too much warmup?
  18. Jester

    Jester Well-Known Member

    The unilateral spinal soreness is likely due to the torque created my mixed grip.

    Definitely pump out those doubles. 3 =/= 5.

    Warm ups seem fine, but just get those work sets done one way or another.
  19. TangoDown

    TangoDown Member

    It wasn't unilateral pain. It was on both sides.

    Yeah, I know. I just couldn't get anymore off the ground.
  20. Jester

    Jester Well-Known Member

    Next time drop 5kg, and then 10kgs if necessary and finish out the reps.

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