[Standard]

D'son do you use undulating periodization for all of your lifts? I'm using a linear approach right not for my main lifts and using undulating for secondary lifts but i still need to refine my approch to the undulating a bit more as it has stayed rather random at best.

[Donut62]

Originally Posted by MatterOverMind

Awesome squats!

Couldn't help but notice your knees come in big time on your front squat.
Just an observation.

I think this is pretty common on max effort front squats. Most oly lifters knees come in big time on heavy front squats. It's kind of like rounding the upper back on heavy deadlifts, it's not exactly desireable but inevitable.

[DEVILsSON]

Standard I usually go by feel but I try to use some elements of undulating periodization(ie rotating some elements of my training to prevent stagnation)...

If anything I think it's more important to use UP for primary/key lifts than secondary lifts. Granted some change here and there is good for secondary lifts also to elicit gains but I think emphasis should be placed on the lifts you're trying to improve upon the most(usually the lifts you do first in your workouts)

[enright3060]

ME Upper:

Pause Bench (long pause on each rep – on spotter’s command):

135x3
135x3
185x3
205x2
225x1
245x1
265x1
245x2
245x2
245x2
245x2

Today - I’m trying to figure out what weight will work best for pauses.

Three-Board (touch and go):

275x5
275x5
295x7

Bench (touch and go):

225x10

BOR:

135x8
185x5
225x5
225x5
275x5 (+ straps)
275x4
225x8

Seated DB Cleans:

17.5 pound dbs x 15 (each)
17.5 pound dbs x 15 (each)
17.5 pound dbs x 15 (each)


CHINS

BW x 3
BW x 3
BW x 3

I should have focused on pauses a long time ago. Hopefully – this will help my bench go up over the next 2-3 months.

[Donut62]

I saw you asking about oly shoes, and I thought I would drop the link in for where I got mine from:

http://www.bsolympicgym.com/proddeta...rod=dowinshoes

I think Fatty has the same pair. They are a good deal for quality vs price, most people say they are very comparable to the $150-170 Addidas pairs (though decidedly less fashionable) and they have a huge sizing selection.

[enright3060]

Donut – thanks for the link. I’m currently in the lead to buy a new pair of Adidas weightlifting shoes on e-bay. I got a good chance of getting them for under $75.

Not DE – Lower:

My right knee is bothering me a little (nothing big – it just needs a couple more days to rest). I decided to skip box squatting today and do some deadlifting. What this means is that I won’t max my squats this Monday. I’ll do that on the 18th, which works out because my lifting partner cannot lift the Friday before so I’ll get an extra days rest.

Deadlift:

135x5
225x5
315x3
365x3
405x3
455xPHIL – this was stupid after Monday’s heavy ME work
405x3
405x3
405x1

The 455 was stupid, but the 405x3 went up so easy that I thought I could pull 500 today. I stalled half-way up as my glutes and hammies are not 100% from Monday. The rest of the sets afer my failure went up fast and easy.

I worked on getting my hips a little lower as Donut, Devil and Nerdking suggested. This has helped activate my glutes and hamstrings properly. I think I should get 500 really soon, which is good because I suck at teh deadlift.

CHINS:

BWx7
BWx5
BWx5
BWx5
BWx5

Hahahaha Standard – I’m getting better.

Standing Abdominal Crunches with Bands

#4 x 15
#4 + #2 x 15
#4 + #2 x 15
#4 + #2 x 15

Any day when I have progress on my deadlift form makes it a good day at the gym for me.

[DEVILsSON]

No worries man.

What is your biggest weakness in deadlifts? Is it off the floor?

Have you tried medium stance sumo deadlifts? If you plan to compete perhaps it's something you can practice to see if you have any advantages with this variation.

[enright3060]

Originally Posted by DEVILsSON

No worries man.

What is your biggest weakness in deadlifts? Is it off the floor?

Have you tried medium stance sumo deadlifts? If you plan to compete perhaps it's something you can practice to see if you have any advantages with this variation.

It is off the floor, but really getting the proper technique down has been a bit of a problem. The deadlift has always been a bit awkward for me, which I think has something to do with my build.

I also think my glutes are a bit weak compared to my quads and hamstrings. I'm working on that.

I will start experimenting with sumo to see if I can pull more weight, but I wanted to get to 495 conventionally. I think I should get 5-wheels the next time I do a ME deadlift – If I plan for it properly.

[DEVILsSON]

I would experiment with deficit deadlifts. You can try using a platform, using smaller plates, or both. I also highly recommend doing hyperextensions. I would do them couple times a week on weeks when you're not deadlifting. You can try using machine and go fairly heavy or use freestanding platform and hold a DB across the chest or with barbell on your shoulders/back.

I think your build probably will favor a more sumo stance. So you definitely should work on getting the form down and see where you're at. For competitive purposes you may or may not be better off with some sumo deadlift variation. However I still think you should train conventional deadlifts regardless.

I got a similar problem. My glutes are relatively weak so I have trouble pushing my hips through at the top. I really liked doing medium stance sumo deadlifts, power/box squats, and zercher pull throughs for that.

[Zerocrew1984]

*does 0 chin ups*