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BenWhitI have to cut 3.2 lbs by Sunday morning. Never had to last minute cut weight before. Help me.
DO YOU HAVE A HOT TUB????
Dolce Step Method. It what Mike Dolce has his athletes do.
"Get in a hot tub and submerge yourself to your neck for five minutes.
Sit up normally so the water is at chest level for another five minutes.
Sit on one of the steps so the water is now at belly button level for five minutes.
Sit on the top step where maybe just your glutes and hamstrings are submerged.
Sit outside of the spa with just your feet and calves in"
Then go for a cool swim and weigh yourself.
You can lose 6lbs in an hour or two. Go to bed on weight saturday night and then have some coffee with coconut oil sunday morning with maybe a hanful of spinach and almonds. If your weigh in is early just go to bed on wieght and youll be golden. You can literally spit 3 pounds away if you dont drink any water. Wed chew gum and spit while not drinking water for a whole day during HS and lose 5lbs
you are getting plenty of leg drive, i wouldn't necessarily worry about your butt height there. However you have a pretty flat upper back at the cost of rounding your mid/low back.
Practice bracing your lats on the deadlift, pulling your shoulders down rather than back. It is ok to DL with rounded shoulders, but your low back could develop issues with how you were deadlifting.
you are getting plenty of leg drive, i wouldn't necessarily worry about your butt height there. However you have a pretty flat upper back at the cost of rounding your mid/low back.
Practice bracing your lats on the deadlift, pulling your shoulders down rather than back. It is ok to DL with rounded shoulders, but your low back could develop issues with how you were deadlifting.
*pulling your shoulders down to your hip bones.
I miss pulling. I scorpioned crashining my bike at the beginning of June and my lower back is still tweaked. I can't squat either and Bulgarian split squats are the bane of my existence. Fuck.
you are getting plenty of leg drive, i wouldn't necessarily worry about your butt height there. However you have a pretty flat upper back at the cost of rounding your mid/low back.
Practice bracing your lats on the deadlift, pulling your shoulders down rather than back. It is ok to DL with rounded shoulders, but your low back could develop issues with how you were deadlifting.
this and you might also want to finish your leg drive more towards the end of the motion but overall it is good.
cobra_commanderyou are getting plenty of leg drive, i wouldn't necessarily worry about your butt height there. However you have a pretty flat upper back at the cost of rounding your mid/low back.
Practice bracing your lats on the deadlift, pulling your shoulders down rather than back. It is ok to DL with rounded shoulders, but your low back could develop issues with how you were deadlifting.
Thank you. By bracing lats do you just mean flex them and engage them more?
californiagrown*pulling your shoulders down to your hip bones.
Thanks this clarifies Cobra's post.
VTbass802this and you might also want to finish your leg drive more towards the end of the motion but overall it is good.
So initiate the pull more with my back? Thank you!
Crispy.So initiate the pull more with my back? Thank you!
no, finish by squeezing your quads & ass at the top. watch the video again. See how at the top you go from a stable, flexed trunk position to over-extension of your lower back. You need to focus on keeping a flexed trunk and you finish, don't arch your back to finish.
BenWhitno, finish by squeezing your quads & ass at the top. watch the video again. See how at the top you go from a stable, flexed trunk position to over-extension of your lower back. You need to focus on keeping a flexed trunk and you finish, don't arch your back to finish.
So what you're saying is I should finish with as flat of a back as possible as seen in the picture above, but just vertical correct?
Crispy.Thanks guys I will work on the form next week deadlift day and hopefully post an updated form video in here for further critiques. Karma to all!
No. Want to get better at it? Pull every workout. Moderate weight, low volume, every damn workout.
You gotta groove the motion and it will take a lot of reps to get it down.
californiagrownNo. Want to get better at it? Pull every workout. Moderate weight, low volume, every damn workout.
You gotta groove the motion and it will take a lot of reps to get it down.
Yes, this was what I was planning to do at the end of my workouts. Next week I'll pull heavy again and post a video of that, because thats when form will either break down or hopefully, remain in tact.
Crispy.So initiate the pull more with my back? Thank you!
No I meant start and end the motion with your legs, as in your leg drive finished a bit early. You definitely do not want to pull with just your back at the beginning.
weighed in at 207.6 this AM. Feeling kind of lothargic. I'm in the final days of a grueling 8-week program. My body is tired. I'm eating primarilly green veggies & protein until Sunday AM. Can't wait to compete and pound food sunday night.
BenWhitweighed in at 207.6 this AM. Feeling kind of lothargic. I'm in the final days of a grueling 8-week program. My body is tired. I'm eating primarilly green veggies & protein until Sunday AM. Can't wait to compete and pound food sunday night.
Weigh in and then pound food before you lift (obviously nothing that's going to hinder your performance). If it's like most comps, you'll weigh in and won't lift for a few hours.
90053Is there much difference in the benefits between trap bar deadlifts and barbell ones?
I can pull about 130lb more on a trap bar, depending on width than from a barbell. Once you get stronger the flexibility of the bar also makes a difference. I can pull close to 20lb more on a Texas DL bar than on the stiffer bars most gyms have.
90053Is there much difference in the benefits between trap bar deadlifts and barbell ones?
Trap-bar more so mimics a squat than a conventional deadlift. you are placing less stress on the spine than a conventional deadlift or squat would, and also shortening the range of motion. The bar/weight is centered on your rotational axis, unlike a conventional deadlift where you would pull with more vertical shins. Great exercise for beginners in developing movement patterns.
saskskierWeigh in and then pound food before you lift (obviously nothing that's going to hinder your performance). If it's like most comps, you'll weigh in and won't lift for a few hours.
That's the plan. I read an article from Pendlay about meet-day eating. I weigh-in at 7AM and the session starts around 9. I'm going to start with a gatorade/water mix immediately after weigh in, eat some small fruit, then start on a bacon egg & cheese on an english muffin. We'll see where that gets me. I'm going to bring a decent amount of food.
I made weight at 92.4kgs, dropped from 212 on Tuesday to 204 on Sunday without monumentally affecting my strength.
I went 5/6 on my lifts, attempts as follows:
Snatch:
102kg Made, 107kg missed, 107kg made. I wanted to hit 112kg.
Clean & Jerk:
122kg made, 127kg made, 132kg made.
That's huge dude. Congratulations. I have a lot of respect for guys who can do more than just curl and bench at the gym all day.
My life goal is definitely to snatch. Sadly, my shoulder mobility is atrocious and I have some rotator cuff damage that doesn't help, but either way, I'm a huge fan of technique and these advanced lifting skills, even if it isn't for much weight. In my opinion, that's true athletic skill. It takes an awful lot of training and flexibility and strength, everywhere, to do things like snatches, turkish getups, clean and jerks, etc.
AnathemaThat's huge dude. Congratulations. I have a lot of respect for guys who can do more than just curl and bench at the gym all day.
My life goal is definitely to snatch. Sadly, my shoulder mobility is atrocious and I have some rotator cuff damage that doesn't help, but either way, I'm a huge fan of technique and these advanced lifting skills, even if it isn't for much weight. In my opinion, that's true athletic skill. It takes an awful lot of training and flexibility and strength, everywhere, to do things like snatches, turkish getups, clean and jerks, etc.
Probs, dude.
Thanks, man. I really appreciate that. I took a liking to Olympic weightlifting after starting crossfit, and I've really fallen in love with it. It's raw, but refined at the same time. It's explosive. It's athletic. It's unique to every lifter; no two lifters are stylistically the same. As a competitive athlete, there is no better feeling than looking at a bar, getting the butterflies because you are terrified of the weight, walking onto the platform and sticking it.
Weightlifting has drastically improved my mobility, so if you feel you can do it, you should try it. Gradually, I have improved my hip, ankle, and shoulder range of motion through front squatting, overhead squats, and getting underneath heavy ass weight.
90053wow, impressive shit. How old are you/how long you been training olympic lifts? just curious
I'm 23. I started crossfit two years ago which led me to weightlifting. I still train crossfit everyday, but have been on an OLY specific program for the last 8 weeks. In all, I've spent probably 18-months seriously practicing weightlifting. I weighed in at 92.5kg ~ 204.5lbs.
BenWhitI'm 23. I started crossfit two years ago which led me to weightlifting. I still train crossfit everyday, but have been on an OLY specific program for the last 8 weeks. In all, I've spent probably 18-months seriously practicing weightlifting. I weighed in at 92.5kg ~ 204.5lbs.
BenWhitI'm 23. I started crossfit two years ago which led me to weightlifting. I still train crossfit everyday, but have been on an OLY specific program for the last 8 weeks. In all, I've spent probably 18-months seriously practicing weightlifting. I weighed in at 92.5kg ~ 204.5lbs.
Did you drop extra weight just to make sure you got under 94 or what happened to the extra 1.5kg? Ha ha.
saskskierDid you drop extra weight just to make sure you got under 94 or what happened to the extra 1.5kg? Ha ha.
excellent question. I'm not really sure. I didn't intend to drop that much weight and to be honest, it wasn't all that difficult. I did some lengthy, steady state "cardio" intervals throughout the week and dropped my calorie & carb intake. I was walking around thursday and friday around 208 ~ 94.5. I went to be at like 206.5 Saturday night, pissed out some water weight and took a nice dump in the morning and BOOM, I was 204.5
BenWhitThis is a pretty solid squat. One thing I would prioritize would be your spine/head alignment. Try to keep a more neutral alignment and focus your eyes on the horizon, rather than your feet. Your lumbar curve is pretty strong, there is very slight rounding as you bottom out that I would try to stay away from, but otherwise a very good baseline squat.
Hey man, thanks again for your help. Figured I would ask your opinion again based on the following. Everyone else, feel free to chime in. Hoping to better my form and get this issue straight before I up the weight any more.
This was the last set of a 5x5 at 245lbs. The belt is new and I was wearing it to help break it in (normally would squat beltless at this weight). Am I just out of position on the reps where the butt wink looks bad?
mirozHey man, thanks again for your help. Figured I would ask your opinion again based on the following. Everyone else, feel free to chime in. Hoping to better my form and get this issue straight before I up the weight any more.
This was the last set of a 5x5 at 245lbs. The belt is new and I was wearing it to help break it in (normally would squat beltless at this weight). Am I just out of position on the reps where the butt wink looks bad?
Thanks all.
Most importantly... Are you wearing boat shoes?
Are they like McGuyvered lifting shoes kinda like how dress shoes are?
mirozThis was the last set of a 5x5 at 245lbs. The belt is new and I was wearing it to help break it in (normally would squat beltless at this weight). Am I just out of position on the reps where the butt wink looks bad?
That set was solid, and fast. I didn't really see any butt-wink.
californiagrownwell, youd benefit from squatting in some old dress shoes with that nice thick wooden heel, and cushionless 1/8" sole.
I have nothing else to offer this discussion.
Thanks man! I don't have any like that, but my gym has some solid pads to go under heels so I'll give that a try next week. I'm open to the idea of lifting shoes, if I could get em on sale haha!
BenWhitThat set was solid, and fast. I didn't really see any butt-wink.
Really? Not even on the last rep? I can see my butt tucking under, but maybe it's not going into (as far into) flexion as I thought. I just wanna be sure about my form and my situation before I climb back to where I was. I wanna do it right haha. Thanks!
mirozReally? Not even on the last rep? I can see my butt tucking under, but maybe it's not going into (as far into) flexion as I thought. I just wanna be sure about my form and my situation before I climb back to where I was. I wanna do it right haha. Thanks!
It was hardly noticeable. One thing I would note is that you may want to start slowly working your toes in. I'm not a huge fan of toe-ing out that far, but it's really not a huge issue.
BenWhitIt was hardly noticeable. One thing I would note is that you may want to start slowly working your toes in. I'm not a huge fan of toe-ing out that far, but it's really not a huge issue.
To be honest, I started doing that only recently based on a recommendation to try and open up my hips and decrease winking. Since it's not really happening, I'll try moving em back in. Thanks man!
I've been working on my deadlifts a bit. I've tried to push my shoulders to my hips and engage the lats more in order to straighten my lower back. Here is a video I took today. Can you guys tell me if it is better? I think it is, but I'm a noob to the deadlift. Don't laugh the 140lb pull :) I figured I'd fix the back with a low weight before anything.
Heres the workout im going to try and bang out today.
2 sets, 12-15 reps, 1 set to failure
Wide Grip cable pulldown
Underhand cable pulldown
Dumbbell alternate bicep curl
Bent over dumbbell row
Wide grip barbell curl
Lying T-bar Row (1 extra set of 3, HEAVY)
I wish I could drop a couple exercises and just deadlift but my ACL isnt there yet unfortunately.
Im on a mission to lose 30 more pounds by December without losing any strength. Ive dropped 14 so far and that took me 7 weeks so im pretty confident I can reach my goals. The last 10 pounds is always the trickiest. Im also recovering from an ACL so getting the weight to drop will get easier and easier as I get better.
I've been working on my deadlifts a bit. I've tried to push my shoulders to my hips and engage the lats more in order to straighten my lower back. Here is a video I took today. Can you guys tell me if it is better? I think it is, but I'm a noob to the deadlift. Don't laugh the 140lb pull :) I figured I'd fix the back with a low weight before anything.
I'm no expert, but I'd say it looks a bit better. You still have a little bit of rounding, though, especially on your third rep. It didn't look like it was affecting your core stability at all though. I'll let others with more experience weigh in.
Squats are feeling good. Banged out my 5x5 at 255 last week easily, so I added an extra set. Hoping to be back about where I was pre-injury by the end of the summer. Bench is also doing well - I did 7x5 w/ pause reps at 220 last week, and I'll be shooting for 5x5 at 225 by the end of the summer. Pretty stoked.
