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Blog Section => LanceSTS's Performance Blog => Topic started by: gutts on July 17, 2012, 10:45:10 pm

Title: Yo lance
Post by: gutts on July 17, 2012, 10:45:10 pm
hows everything breh, where u been?

got a quick q..

i fucked up my back like 3 weeks ago, and i keep fucking it up doing stupid shit ( just the other day i re-fucked up my back cuz i spotted this guy benching 240ish )

what exercises can i do for my legs to keep my squat strength n shit while my lower back is fucked up?

body weight squats? running? ive had 3 workouts in the last 2 weeks and all i did was bench, curl, pullups, rack chins, lat raises, basically anything that doesnt involve legs/back.

i started running 1 mile as my warmup on treadmill, that aint good enough is it?

i suspect it'll take like a week and a half until i can maybe do light squats / non-PR push press, but i'm going to abstain from squatting/deadlift/push for 2 weeks.

Title: Re: Yo lance
Post by: LanceSTS on July 18, 2012, 05:23:31 am
hows everything breh, where u been?

got a quick q..

i fucked up my back like 3 weeks ago, and i keep fucking it up doing stupid shit ( just the other day i re-fucked up my back cuz i spotted this guy benching 240ish )

what exercises can i do for my legs to keep my squat strength n shit while my lower back is fucked up?

body weight squats? running? ive had 3 workouts in the last 2 weeks and all i did was bench, curl, pullups, rack chins, lat raises, basically anything that doesnt involve legs/back.

i started running 1 mile as my warmup on treadmill, that aint good enough is it?

i suspect it'll take like a week and a half until i can maybe do light squats / non-PR push press, but i'm going to abstain from squatting/deadlift/push for 2 weeks.




 whatup guttsy! I went on irc the other day and the channel looked fucked so I logged off.

First of all, the mile runs are likely aggravating your back, cut those out of a while and walk on an incline instead.  You can do split squats (bss), or lunges, make sure to keep a really vertical torso though.  You wont need a lot of weight on these.

 For upper, if push press hurts dont do it for now.  Do bench press, weighted dips, pull ups, etc.  Dont worry too much about losing strength, its a short period of time and youll do fine.  Work extra hard on your core with things like planks and leg raise variants.

later man, hope your back heals up quickly!
Title: Re: Yo lance
Post by: redacated on July 18, 2012, 12:01:36 pm
sup coach lance
Title: Re: Yo lance
Post by: LanceSTS on July 18, 2012, 01:54:34 pm
sup coach lance

yo southpaw!  I just got ur message man, nice work in that last fight!@  hit me up when youre coming down this way man, peace.

i saw your reply u deleted and lold lmao.
Title: Re: Yo lance
Post by: gutts on July 20, 2012, 04:56:21 pm
thx lance.. ive sat myself at home for like the last 2 days and not go out doing stupid shit drunk aggravating my back even more, feels way better.

i think i have lordosis.. can you recommend the best stretches for me to do consistently for the next year or so?

we should arrange a weekly IRC meetup.. like every sunday night or something.. whos in, and if so when are you available?
Title: Re: Yo lance
Post by: LanceSTS on July 20, 2012, 09:53:16 pm
thx lance.. ive sat myself at home for like the last 2 days and not go out doing stupid shit drunk aggravating my back even more, feels way better.

nice.

Quote
i think i have lordosis..

How did you contract this disease? 


 
Quote
can you recommend the best stretches for me to do consistently for the next year or so?

More than likely it is a strength issue.

Quote
we should arrange a weekly IRC meetup.. like every sunday night or something.. whos in, and if so when are you available?

what channel?  bosshogs looked like it got taken over  by aliens.
Title: Re: Yo lance
Post by: gutts on July 31, 2012, 01:08:38 am
Ok. Back is way better, doing low weight squats and doing push press and stuff now.

Last week's bench was 185x5 185x5 190x3 185x4 180x3-4ish

I'm gonna try going for 185x5 185x5 190x4 185x5 185x4 this week..

Lance,

Why is it that every now and then my knee has this weird 'click' shit? Like for example today I walked to the store and I kept contracting/moving my knee and straightening my leg out, and it would temporarily relieve and 'unclick' but the click always comes back... then tomorrow I won't even feel it.

Can I solve this by foam rolling? A specific stretch?

Also, when you said it's just a 'strength' issue, should I do some type of exercise for my back OTHER than my core lifts? Or should I just keep doing my core lifts? I think someone mentioned that they started doing good mornings to strengthen the back...

(http://cdn.stronglifts.com/wp-content/uploads/stronglifts-lordosis.jpg)

My core pops out like the left, GSP has the same thing.. its due to spine. I heard you can fix it through consistent stretching,

http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/

Is this the case or no? My posture has improved by a lot in the last year, but I don't think my spine is still completely straight.

Someone recommended this as well, spinal decompression:

http://www.youtube.com/watch?v=YvwZhkUNEoo

Can I get your thoughts on that?

Fully loaded with questions, but appreciate if you could spare some time to shed some light for me.

Thanks.

PS - yes, bosshogs channel. What day are you available for a weekly meetup?
Title: Re: Yo lance
Post by: gutts on July 31, 2012, 01:17:16 am
BTW LANCE,

we are on IRC *NOW*. How about monday night meetup?

COME NOW!
Title: Re: Yo lance
Post by: gutts on August 11, 2012, 02:54:12 pm
BTW, what is your stance on sumo squats? I feel safer doing them than regular squats, just did 1 session with wide stance..
Title: Re: Yo lance
Post by: LanceSTS on August 11, 2012, 05:57:07 pm
BTW, what is your stance on sumo squats? I feel safer doing them than regular squats, just did 1 session with wide stance..

post video. What you think is wide might not  be too wide.  I dont like excessively wide squats due to the toll it takes on the hips over time.
Title: Re: Yo lance
Post by: gutts on August 11, 2012, 08:41:04 pm
ok ill try. any feedback on the other questions in my previous previous post?
Title: Re: Yo lance
Post by: LanceSTS on August 11, 2012, 10:49:56 pm


 Does your knee HURT or is it only popping?  You should foam roll and stretch rectus femoris/quads/psoas regardless. 

With the posture issues, strengthen your LOW abs.

  Any leg raise/knee raise variant will work,  but keep your low  back pressed into the floor/seat/pad and do not allow it to arch while doing the exercise.
Title: Re: Yo lance
Post by: gutts on August 17, 2012, 02:01:31 am
My knee doesn't hurt, it just pops every once in awhile. It didn't the last 2 days, but like maybe 1 day or 2 days of the week it does.
Title: Re: Yo lance
Post by: gutts on August 17, 2012, 01:53:34 pm
Another question, can you recommend another forearm exercise I can throw into my workout routine?
Title: Re: Yo lance
Post by: Raptor on August 17, 2012, 02:20:32 pm
Another question, can you recommend another forearm exercise I can throw into my workout routine?

Don't tempt me.
Title: Re: Yo lance
Post by: LanceSTS on August 17, 2012, 02:43:13 pm
Another question, can you recommend another forearm exercise I can throw into my workout routine?

 It sounds weird,  but sit on your hands until they fall asleep, then do a set of hammer curls.  The hypoxia stemming from the restricted plasma flow will magnify the hypertrophic response of every repetition you perform.

 Use around 50% of your normal working weight, and go SLOW.  Make sure and film it, post here when you are done so I can  be sure form is correct.  If you do it wrong its worthless.
Title: Re: Yo lance
Post by: gutts on August 18, 2012, 12:22:36 am
Instead of doing that forearm exercise, I just started doing deadlifts again today - better idea you think? Since DLs hit the entire body, and you're already using max force to pull the weight up, forearms get worked.

Also, can you recommend foam rolling videos for lower back / lumbar / spine?

How about this?

http://www.youtube.com/watch?v=aOpnaplkmXU
Title: Re: Yo lance
Post by: LanceSTS on August 18, 2012, 02:40:06 am
 Nothing will replicate the exercise I described as far as effectiveness in getting the most out of your forearm training.  You need to try and post video to make sure form is on point.  Wont take long to see results IF you do it right.

 That foam roller video is fine.
Title: Re: Yo lance
Post by: gutts on August 18, 2012, 04:11:32 pm
What about 1 hour of bouldering/rock climbing?

Also,
Quote
It sounds weird,  but sit on your hands until they fall asleep, then do a set of hammer curls.

How long does that usually take, you, for example? 2-3 mins? Define 'asleep'.. til you cant feel em? Is there any video of this?

I'm starting to workout with my friend and pretty soon I think I'm gonna start posting vids of my

- squats
- hang cleans
- push press

and other shit. I'm pretty sure I'm butchering the form and maybe doing one if not all of them wrong, so I will post the vids and await your advice.
Title: Re: Yo lance
Post by: LanceSTS on August 18, 2012, 07:54:13 pm
What about 1 hour of bouldering/rock climbing?

Also,
Quote
It sounds weird,  but sit on your hands until they fall asleep, then do a set of hammer curls.

How long does that usually take, you, for example? 2-3 mins? Define 'asleep'.. til you cant feel em? Is there any video of this?

I'm starting to workout with my friend and pretty soon I think I'm gonna start posting vids of my

- squats
- hang cleans
- push press

and other shit. I'm pretty sure I'm butchering the form and maybe doing one if not all of them wrong, so I will post the vids and await your advice.

shouldnt take more than 1 minute to get the general numbness.  When you post vid, make sure that is in there too, if youre not doing it correctly it will take much longer.
Title: Re: Yo lance
Post by: gutts on August 19, 2012, 05:48:56 pm
FINALLY, ABOUT TIME I SHOW VIDS.

Please sir Lance, could you give me tips on my bench form ( ps thats my 185x5 )?

http://www.youtube.com/watch?v=WGO1nfkDo5Q

Here's the SLOW MOTION hammer curls.. maybe I did em too slow? After that set I sped it up by 20-30%.

http://www.youtube.com/watch?v=W7W92W4gO4k
Title: Re: Yo lance
Post by: LanceSTS on August 19, 2012, 06:01:22 pm

  The bench looks real good.  Drive your weight up into your traps on the bench a littler harder, your hips should have little to no weight on them.

  Yes you can go faster on the hammer curls, however if you did not sit on your hands until they went to sleep (this was not shown in the video), they will not be nearly as effective.


 You look like you got a lot more muscular, good work.
Title: Re: Yo lance
Post by: gutts on August 19, 2012, 06:25:03 pm
Thanks breh. Up next on Tuesday I'll try to get my hang clean / squat / push press videos.

Soo - use more upper body and not let hips do any work? Thought you said it was a full body motion? Can you maybe link to a video where someone does it more properly?

What do you think about my depth on bench? Some guy said not to go down so much to chest cuz I have long arms, but you said go all the way down when I started, so that's what I keep doing.

I did sit on my hands before that, my ass cheeks on each hand.. for like 1 min 30 mins but lost patience to keep sitting.. oh well.
Title: Re: Yo lance
Post by: LanceSTS on August 19, 2012, 07:13:34 pm
Thanks breh. Up next on Tuesday I'll try to get my hang clean / squat / push press videos.

Soo - use more upper body and not let hips do any work? Thought you said it was a full body motion? Can you maybe link to a video where someone does it more properly?

What do you think about my depth on bench? Some guy said not to go down so much to chest cuz I have long arms, but you said go all the way down when I started, so that's what I keep doing.

I did sit on my hands before that, my ass cheeks on each hand.. for like 1 min 30 mins but lost patience to keep sitting.. oh well.

When you drive your weight into your traps, youre using your legs hard.  thats what I mean with full body. 

The guy at your gym is a fucking moron that said that.

film it next time you sit on your hands.
Title: Re: Yo lance
Post by: gutts on August 19, 2012, 11:13:27 pm
Oh I see, I'm driving it too much into my chest and I should drive it upwards near the traps.. yeah? (sorry for the slowness)

Driving it into the chest makes it easier, is that why I naturally transitioned into doing that? Should I keep the same weight and I'll naturally be using more of my legs?

Thx.
Title: Re: Yo lance
Post by: gutts on August 19, 2012, 11:20:58 pm
PS LANCE, get on irc tonight breh! me , cody and darqui are on

Quote
04:03 <@linz> u
04:04 <@linz> meder
04:04 <@linz> lance replied to my pms
04:04 <@linz> u mad?
04:12 < meder> linz
04:12 < meder> he replied to my questions on adarq.org
04:12 < meder> and gave me props
04:12 < meder> he replied multpile times
04:12 < meder> UMAD
Title: Re: Yo lance
Post by: LanceSTS on August 20, 2012, 03:16:14 am
Oh I see, I'm driving it too much into my chest and I should drive it upwards near the traps.. yeah? (sorry for the slowness)

Driving it into the chest makes it easier, is that why I naturally transitioned into doing that? Should I keep the same weight and I'll naturally be using more of my legs?

Thx.

NO.  I am referring to where your PLATFORM TO PRESS OFF OF IS, not where you lower the bar... your CONNECTION to the bench.  If you were standing straight up, and pressing a weight over your head, your CONNECTION is to the FLOOR, with your FEET.

 Regardless of where you lower the load to.  With the bench press, you want a solid CONNECTION of your TRAPS and SHOULDERS, to the actual bench...  You still lower the weight to the same point, the difference is you need to push back harder with your legs, driving your traps and shoulders into the bench, to give you a more solid platform to press from. 

There should be little to no weight on your ass.  Think push press every time the weight touches your chest.
Title: Re: Yo lance
Post by: gutts on August 20, 2012, 10:07:45 am
lol, woops. I got it now, thanks!
Title: Re: Yo lance
Post by: gutts on August 20, 2012, 03:39:18 pm
yo lance,

i saw your video of doing hang cleans from the pins/rack. is that just an assistant to regular hang cleans, or can you totally substitute hang cleans with that?

i will upload my damn hang clean video sometime this week..

what do you think about the guy doing it in this video? on-point form?

http://www.oneresult.com/exercises/total-body/barbell-hang-cleans-m
Title: Re: Yo lance
Post by: gutts on August 20, 2012, 03:45:07 pm
another question, what if one day im about to do a workout and i notice something is off, like my core, potentially from another workout from the previous day or X days ago, would you say that's a good excuse to either wear a belt when doing core lifts like squat/hang cleans, just for that day, or skip the day altogether?
Title: Re: Yo lance
Post by: LanceSTS on August 20, 2012, 03:52:39 pm
yo lance,

i saw your video of doing hang cleans from the pins/rack. is that just an assistant to regular hang cleans, or can you totally substitute hang cleans with that?

i will upload my damn hang clean video sometime this week..

what do you think about the guy doing it in this video? on-point form?

http://www.oneresult.com/exercises/total-body/barbell-hang-cleans-m

no you dont need to do that. and that video looks like shit.
Title: Re: Yo lance
Post by: LanceSTS on August 20, 2012, 03:54:07 pm
another question, what if one day im about to do a workout and i notice something is off, like my core, potentially from another workout from the previous day or X days ago, would you say that's a good excuse to either wear a belt when doing core lifts like squat/hang cleans, just for that day, or skip the day altogether?

Your "core" will be fine.  You dont have any reason to need a belt right now.
Title: Re: Yo lance
Post by: gutts on August 22, 2012, 02:03:36 am
Man, I really hope my form is semi decent because I've been doing this shit for months. Sorry for not uploading this months ago, lol.

By the way I wasn't really at my peak today cuz there was 40 mins left at the gym and I had to fit all of this shit in 40 mins.

150x5 Push Press

http://www.youtube.com/watch?v=LzSXvxIVMWA

115 Hang Clean, no warm up after push press/squats...

http://www.youtube.com/watch?v=8jSJDQXiZyw

Today wasn't my hang clean day but I just wanted to show the form just to give you an idea. When it's actually hang clean day, I'll try to get more footage, and footage from different angles ( front / front side view ) instead of just side.

Squat:

http://www.youtube.com/watch?v=UPbMde0HVYI

I know you said go deeper in squats but I feel comfortable going that low, and not any lower.
Title: Re: Yo lance
Post by: gutts on August 22, 2012, 02:15:53 am
Also, do you remember that stretch you told me and cp3 to do? The psoas stretch where you extend the back leg, whatever.. can you re-link to that video, for the last last time? I think I've been doing it right but just wanna double check.
Title: Re: Yo lance
Post by: gutts on August 22, 2012, 02:21:18 am
I think one thing I'm not doing right on push press is having the barbell rest on shoulder/clavicle - I'm doing it the crossfit way and just using my hands. Am I not squatting deep enough, or exploding up fast enough? It is 150 lbs, after all.
Title: Re: Yo lance
Post by: LanceSTS on August 22, 2012, 02:40:18 am
 the last two videos are private  :uhhhfacepalm:
Title: Re: Yo lance
Post by: gutts on August 22, 2012, 02:45:50 am
Fixed, sorry I uploaded the first through PC and the last 2 through mobile phone, thought it would make em public.

LANCE BOUT TO LAYETH THE SMACKETH DOWN ON MY SHITTY FORM.
Title: Re: Yo lance
Post by: LanceSTS on August 22, 2012, 02:57:52 am

Push press- You need to get the bar up higher on your shoulders, and drive your head THROUGH at the top, youre staying  behind the bar, creating a huge lever arm costing you lots of poundage on the exercise.  I would imagine you can get very close to 185 for some reps once you fix it.

hang clean- dont round your back when you descend, keep chest out and push your HIPS  back.  If youre going to think " jump", then "  jump" off your HEELS.  There is alot more, work on those first though and re post. Too much to think of at a time and your head will explode.

squat- either use a  box,  below parallel, or front squat. 
Title: Re: Yo lance
Post by: gutts on August 28, 2012, 10:19:15 pm
On one of my off days, I did strictly core shit:

random kettlebell exercises ( turkish getup, or halfassed attempt at it), kettlebell swings, oblique weight exercises, medicine ball decline situps, heavybag - do you recommend any kettlebell shit I can do to add into my exercises? just to change things around once in awhile.

btw, i got a fucking blender now and finally i can make **real** fucking shakes.
Title: Re: Yo lance
Post by: LanceSTS on August 28, 2012, 11:19:33 pm

 If youre going to do that stuff on your off days make sure youre not killing your recovery.  Learn to swing the bell properly first, then progress to cleans, then snatches.  Are you trying to lose fat right now or gain weight?
Title: Re: Yo lance
Post by: gutts on August 29, 2012, 12:37:46 am
(http://cs307112.userapi.com/v307112163/1cc2/7mg-Iyuvevo.jpg)

I'm at like a legit 183 lbs now, so gaining weight. I want 190. badly. Then 200.

I bought a blender so now I can make **real** fucking protein shakes, unlike the 30-second shake piece of shits that I drink.
Title: Re: Yo lance
Post by: LanceSTS on August 29, 2012, 01:49:56 am

  Getting bigger man, good work. 
Title: Re: Yo lance
Post by: gutts on September 02, 2012, 02:52:54 am
Hey Lance, what do you think of this exercise for lower back/core?

http://www.youtube.com/watch?v=1mru33xLcDE&feature=related
Title: Re: Yo lance
Post by: LanceSTS on September 02, 2012, 04:55:41 am

 20 minute video = tldw
Title: Re: Yo lance
Post by: gutts on September 03, 2012, 07:53:01 pm
Just watch from 5:00 to 6:00ish - thats IT.
Title: Re: Yo lance
Post by: LanceSTS on September 04, 2012, 03:53:30 am

  Looks NEAT and DIFFERENT, definitely should make it a staple in your beginner program.

 A good thing to make sure you always do is, right when you start to get stronger and put on some muscle, get on the internet and search for new NEAT shit to do and add to your program.  That makes training WAYY more fun!
Title: Re: Yo lance
Post by: gutts on September 04, 2012, 04:21:15 pm
Well, I'm not deviating from my core lifts or anything, I'm just trying to make sure my lower abs/lower back are strong so I don't injure myself again. I'm gonna start doing that thing religiously, every fucking day.... unless you think that isn't a good idea. I want a crazy strong core.
Title: Re: Yo lance
Post by: gutts on September 04, 2012, 05:06:39 pm
Lance,

Remember like 3 months ago you told me to use a closer grip on the push press? And when I did that I saw gains, or maybe it was just mentally boosting me. But now that you saw my form on the push press and how I incorrectly rack it in the starting position, if I have it on my clavicle or whatever, shouldn't my grip be way wider? I'm looking at other push press videos and people seem to have a wider grip.
Title: Re: Yo lance
Post by: LanceSTS on September 04, 2012, 09:51:19 pm

 As long as its not interfering with your main lifts it will be fine, dont get carried away with the volume though.

 Push press grip for you should be no wider than a thumb length across on each side from the start of the rough part of the bar.
Title: Re: Yo lance
Post by: gutts on September 08, 2012, 01:52:50 pm
I switched from barbell tricep reverse curls to dumbbell with a 'diamond' grip - I find this way more comfortable, in addition to the fact that I was using preset weight straight barbells which were 10 lb apart and the form which I did it with was not comfortable, after moving to dumbbells its infinitely more comfortable and I can make progress easier. Is this ok to you?

Also, I switched to seated hammer curls for more ROM but 5 lb less weight so I use the back less - is this ok? I still keep the dbell curls standing.

I've started using weight for pullups and rack chins last week, FINALLY. Also got to 190 bench for 3 sets, FINALLY.

I also took this yoga back strengthening class and my back feels better now, gonna fix my posture permanently and work my core everytime so I have no issues.
Title: Re: Yo lance
Post by: LanceSTS on September 09, 2012, 03:24:37 am
I switched from barbell tricep reverse curls to dumbbell with a 'diamond' grip - I find this way more comfortable, in addition to the fact that I was using preset weight straight barbells which were 10 lb apart and the form which I did it with was not comfortable, after moving to dumbbells its infinitely more comfortable and I can make progress easier. Is this ok to you?

yes.


Quote
Also, I switched to seated hammer curls for more ROM but 5 lb less weight so I use the back less - is this ok? I still keep the dbell curls standing.

yes


Quote
I've started using weight for pullups and rack chins last week, FINALLY. Also got to 190 bench for 3 sets, FINALLY.

nice work!


Quote
I also took this yoga back strengthening class and my back feels better now, gonna fix my posture permanently and work my core everytime so I have no issues.

cool, if it helps your issue then keep at it.
Title: Re: Yo lance
Post by: adarqui on September 09, 2012, 07:30:40 pm
Another question, can you recommend another forearm exercise I can throw into my workout routine?

sledge levers, plate pinch singles, plate curl, thick bar deads.
Title: Re: Yo lance
Post by: pelham32 on September 09, 2012, 09:39:40 pm
Also good are false grip pullups and pull up hangs with hands over the bar in a fist like your flexing your forearms to hang and keep your hands over the pull up bar. I've tried this before, crazy forearm pumps when going for time.
Title: Re: Yo lance
Post by: gutts on September 10, 2012, 03:18:18 pm
Lance - when should I take creatine? morning? night? I usually take it in the morning, 1 spoon raw and gulp down some water afterwards. Should I avoid taking it after huge meals if I somehow forget to take it in the morning?
Title: Re: Yo lance
Post by: LanceSTS on September 10, 2012, 04:48:22 pm

  Its not really going to make a huge difference either way, but I like to keep it around workouts, either pre or post, or both.
Title: Re: Yo lance
Post by: gutts on September 10, 2012, 11:30:28 pm
Someone told me it's better to go with fat free milk post workout for shake because if there's fat, it'll be slower to provide protein to the muscle. Is this BS?
Title: Re: Yo lance
Post by: LanceSTS on September 11, 2012, 12:21:31 am
Someone told me it's better to go with fat free milk post workout for shake because if there's fat, it'll be slower to provide protein to the muscle. Is this BS?

use chocolate milk.
Title: Re: Yo lance
Post by: gutts on September 11, 2012, 01:24:01 am
lol, nice one.

Another question, when I reinjured my lower back like 2 months ago, I had to take like 3 weeks off. I think I lost some lb or two from my ass. Is that possible?

No homo.
Title: Re: Yo lance
Post by: gutts on September 11, 2012, 01:51:19 am
Lance,

I wanted to make a little adjustment but I want your opinion on this...

Do you think it would be a retarded idea to combine push press and cleans into just clean and jerk? When you combine push press and hang cleans that IS a clean and jerk, no?

Also - I wanted to emphasize a bit more on the upper body - chest/shoulders... do you think it makes any sense to do seated overhead press, or is it a waste of time because of push press? Only reason I ask is, obviously, you use the entire body and it's an explosive movement for the push press - whereas I think the shoulders are more focused on if it's a strict press.

In before you telling me not to change my plan because I'm making progress. Only reason I'm asking is cuz cp3 mentions seated overhead press being better than push press, or some shit.

In before cp3 reading this and mentioning it to me on IRC.
Title: Re: Yo lance
Post by: gutts on September 11, 2012, 01:56:54 am
Another thing,

For hang cleans should I get straps? If so what brand?

Someone was doing olympic lifts and I asked them for push press tips, and they mentioned that the way I hold the bar was wrong, they were doing it more like the way you did it in your video:

http://www.youtube.com/watch?v=J-xgHIEJBJ4

Where you hold the bar like a front squat and rely on your wrists holding it initially instead of gripping it, and the elbows are higher - in my video I'm not holding it like a front squat... I need to hold it like you do in that video and the turn over the arms to lock out...

Can you just verify the above is right?

I will try posting more vids this week or next.
Title: Re: Yo lance
Post by: LanceSTS on September 11, 2012, 02:20:32 am
lol, nice one.

Another question, when I reinjured my lower back like 2 months ago, I had to take like 3 weeks off. I think I lost some lb or two from my ass. Is that possible?

No homo.

 Im serious with the chocolate milk pwo. Google it.

That second question is fucktarded and Im not even going to entertain it.
Title: Re: Yo lance
Post by: LanceSTS on September 11, 2012, 02:26:15 am
Lance,

I wanted to make a little adjustment but I want your opinion on this...

Do you think it would be a retarded idea to combine push press and cleans into just clean and jerk? When you combine push press and hang cleans that IS a clean and jerk, no?

Also - I wanted to emphasize a bit more on the upper body - chest/shoulders... do you think it makes any sense to do seated overhead press, or is it a waste of time because of push press? Only reason I ask is, obviously, you use the entire body and it's an explosive movement for the push press - whereas I think the shoulders are more focused on if it's a strict press.

In before you telling me not to change my plan because I'm making progress. Only reason I'm asking is cuz cp3 mentions seated overhead press being better than push press, or some shit.

In before cp3 reading this and mentioning it to me on IRC.

 You can do your cleans + push press together and thats a good way to do things.  A  jerk involves re bending the knees, as described in detail in my video YOU LINKED.

 Are you going to ask me if you should do finger tip push ups next since peaces told you they were better than squats?
Title: Re: Yo lance
Post by: LanceSTS on September 11, 2012, 02:28:09 am
Another thing,

For hang cleans should I get straps? If so what brand?

Someone was doing olympic lifts and I asked them for push press tips, and they mentioned that the way I hold the bar was wrong, they were doing it more like the way you did it in your video:

http://www.youtube.com/watch?v=J-xgHIEJBJ4

Where you hold the bar like a front squat and rely on your wrists holding it initially instead of gripping it, and the elbows are higher - in my video I'm not holding it like a front squat... I need to hold it like you do in that video and the turn over the arms to lock out...

Can you just verify the above is right?

I will try posting more vids this week or next.

gtfo
Title: Re: Yo lance
Post by: gutts on September 11, 2012, 02:30:27 am
Sorry, I have issues understanding shit even if it's in video form.

What would my clean and press set look like? If my push press now is 150/155 and my hang clean is reps of 120-125s..? Just do clean and press with 120/125? What about sets and all that?

If I do clean and press, should I ditch push press altogether? If I do, should I do overhead press on another day where I previously did push press?

Sorry for the overloading of questions, but I'm really curious about every question I asked. I really appreciate it.
Title: Re: Yo lance
Post by: gutts on September 11, 2012, 02:36:18 am
I never buy chocolate milk - can you recommend a brand or something for that? And they usually come in cartons, not the big jugs like regular milk, no?

I just replace regular white milk in my protein shake with chocolate milk?

Also, can you confirm that the grip I use in my push press is the same as one would use for a front squat?
Title: Re: Yo lance
Post by: LanceSTS on September 11, 2012, 02:38:36 am
Sorry, I have issues understanding shit even if it's in video form.

What would my clean and press set look like? If my push press now is 150/155 and my hang clean is reps of 120-125s..? Just do clean and press with 120/125? What about sets and all that?

If I do clean and press, should I ditch push press altogether? If I do, should I do overhead press on another day where I previously did push press?

Sorry for the overloading of questions, but I'm really curious about every question I asked. I really appreciate it.

I dont mind the questions, as long they dont contain "some douche fuck at the gym that knows fuck all told me that (insert random horseshit).

If your clean is that far from your push press, you can do clean and PRESS.  This means no QUAD involvement.  4 x 5 works well.

Push press makes everything stronger, I wouldnt ditch it, do it separate on a different day, and from the rack so you can use weights youre capable of.

Another option would be to work up with clean and press, then finish with push press, taking the weight from the rack.  If you really want to hammer your shoulders, start with clean and press for as many reps as you can get *stay around 4-8*, then push press after you can no longer press it, with no rest.  This will make your shoulders grow fast.

Title: Re: Yo lance
Post by: LanceSTS on September 11, 2012, 02:42:33 am
I never buy chocolate milk - can you recommend a brand or something for that? And they usually come in cartons, not the big jugs like regular milk, no?

Nestle, borden.....


Quote
I just replace regular white milk in my protein shake with chocolate milk?

dude... yes... and then you can even drink it from the shaker...



Quote
Also, can you confirm that the grip I use in my push press is the same as one would use for a front squat?

No, youre mistaking my hand position on the push jerk for the push press.  You need your hands around the bar, but elevate your shoulders like youre racking a front squat.
Title: Re: Yo lance
Post by: gutts on September 11, 2012, 02:49:51 am
Thanks.

Last retarded question of the day,

Should I avoid powdered chocolate milk because it mixes with white fat milk, or should I use white low fat milk and powdered chocolate? I think you meant always get it in liquid form, but just want to double check.

Sorry for the retardedness.
Title: Re: Yo lance
Post by: gutts on September 11, 2012, 02:54:45 am
Wait, I'm fucking dumb - the way to make chocolate milk is to mix regular milk with powder anyway.. but maybe the way they do it results in less fat and more lean, probably from low fat milk...

So powder+low fat milk? Or?
Title: Re: Yo lance
Post by: LanceSTS on September 11, 2012, 03:06:03 am

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Title: Re: Yo lance
Post by: gutts on September 11, 2012, 03:11:04 am
Since my regular bench is 185/190 and my close grip is 180, that means my chest is weak and my triceps are strong, or like you said I need to work on my bench form..

Fuck, I really do need to go to bed.

BED.
Title: Re: Yo lance
Post by: gutts on September 12, 2012, 08:48:36 pm
Lance,

Can you address the chocolate mlik and tricep/chest questions please, whenever you get a chance? I was serious about those.

Why is Chocolate milk better if it's just milk+chemicals to make it chocolate? Does that mean I need to, say, do chocolate protein + chocolate syrup shit + regular milk? Please explain like I'm 5.
Title: Re: Yo lance
Post by: gutts on September 12, 2012, 09:02:29 pm
Yesterday when I did close grip bench press, before that I did weighted pullups and I did 3-4 more reps than I usually do. In between pullups and close grip bench, I had like almost no recovery time.

Last week's set was something like:

180x4 180x5 180x4 180x4

This week it was

180x4
180x3
175x2.5
170x2.5
135x10

I was in a rush to leave the gym - do you think I just didn't have enough rest time in between sets, combined to the fact that I did better with my pullups than last week, which burned my forearms/arms?
Title: Re: Yo lance
Post by: gutts on September 14, 2012, 12:59:51 am
Bench Press: 190x4 190x4 190x3.5 190x3.5 195x2 135x11   BEST FUCKING BENCH SESSION EVER. HIGHEST WEIGHT FOR MOST SETS. ALSO, NEVER DID 195 BEFORE. 5 AWAY FROM 200!!!

Rack Chins: 14/35 12/35 14/35 ( 35 means 35 lb weight plate
Title: Re: Yo lance
Post by: gutts on September 15, 2012, 03:32:47 pm
WTF.

LAST WEEK, I WAS DOING 150 PUSH PRESS

TODAY I HAD 4-5 HOURS OF SLEEP, BUT BEFORE THAT I MADE A PROTEIN SHAKE WITH 2BANANAS

I DID 155X6 155X6 160X5 155X3.5

BEFORE THAT I DID 150X5 150X6 ETC..

WTF?? HOW IS THIS POSSIBLE

I think maybe I'm using more of the right technique, and also getting stronger, and also more energy from bananas..?!!?!
Title: Re: Yo lance
Post by: gutts on October 03, 2012, 01:28:18 pm
Lance,

Dunno if you were kidding but I chugged some chocolate milk after my 195/200 bench workout last night.

BTW, did i tell you I hit 195/200 bench?

195x4 195x4 200x3.5 195x3