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2005/05/17, 09:07 PM
To all the gurus
How is my deadlift? I dont get any shims scrapes, i dunno know if is good or bad....Some sites tell you that you should get shims scrapes.. After some research, i feel deadlifts hits your lower body foremost. I am fed up with WBB1 routine. That day, my routine look like
6x255 (no warmups, just finished a set of pullups)
5x265
4x275
2x285
1x295 (grip failed)
http://rapidshare.de/files/1753684/MVI_0376.AVI.html
I am eager to get into Westside routine but have tons of questions like
How many sets for the ME days? it only states 3 reps or up to 1 rep? but 'til you get tired???
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2005/05/17, 10:36 PM
don't scrape yoru shins.......reason? How you the brakes on a car work....by friction..which makes it stop....if you drag the bar.....it causes friction....which slows the bar down.
I usually do 6-8 sets dependsing on what my reps look like.
3x?
3
2x?
2
1
1x?
1
somthing like that
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" The only true eye, is your minds eye"- plato
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2005/05/17, 10:43 PM
I would extend a little bit more at the top and pause....
You might also want your butt closer to the floor at the beginning....although it depends on what works best for you...I start out very high with my hips like you also...but many others get more benefit by getting down low with their butt.
also don't go over 3 reps....except for warm ups(a set or two of light weight)
well done neverthless....
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2005/05/18, 09:45 AM
I usually take 6-8 sets to reach a 3RM, and then 2-5 to reach a 1RM. One of the main concepts behind westside, is regulating the volume based on how you feel, ('cyberkinetic' periodization, i think?)in addition to chaning the ME execises (conjugated periodization). In other words if you feel like a champ, you can do a high volume of work, but if you feel like you need an easy day, than you can take it. I would go over 3 reps, but not much over that. I get best results doing reps of 1-4. So I mix it up and do reps of 5 or 6 sometimes, rarely 6 though. Charles Poliquin was reviewing a study saying the best average reps for strength was 3, so you want some sets of over 3 reps, and some under. just my .02.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/05/18, 10:17 AM
Shin scrapes are not good. Start with the bar over the back part of your toes so you clear your shins. As Andrew said, friction slows the bar down.
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2005/05/19, 07:21 PM
Guys,
The reason i brought about shin scrapes, is that i read somewhere, that deadlifts is such a simple exercise, similar to squat. Dont let your knees past the bar or your toes, letting the bar travel in a straight line as much as possible. Just go down, grab the bar and come up all driven by the leg muscles. Now if you do this way, the bar will likely touch the shins along the way....Anyway, i care most about avoiding scrapes, cuts lol.....i went as far as using shin pads.
Okay, instead of creating a new post....I am attaching my box squat vid and couple of pics
i been having joint pain at the bottom of my box squat. don't know the joint name, i drew a circle around the skeleton pic. It only happens on my right leg, i am right handed.
http://i4.photobucket.com/albums/y143/pyrotalk/skeleton2.jpg
The bucket is 10.5" and dunno know the thickness of a 25lb plate? i measured 1". So do you think my squat is how much below parallel? what do you think of my form? Why i am getting this sharp pain? I realized my squat is not perfect. My knees are too forward pass my toes. I think because when i come down to sit, i feel the bar too heavy and afraid to get stuck at the bottom. Last time i dropped from behind and it was uncomfortable even if there is a <5" space between the bar and the rack pins. A way of saying, i was cheating. Also, my stance (feet) are symmetric. The vid was shot at a slight angle making it look that one foot is forward than the other. Believe me, they were placed almost symetric
http://i4.photobucket.com/albums/y143/pyrotalk/IMG_0346.jpg
http://i4.photobucket.com/albums/y143/pyrotalk/IMG_0345.jpg
http://rapidshare.de/files/1808110/MVI_0344.AVI.html
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