Both the following are part of my strength cycle at around 85% of my max (squat 5x190, DL 3x255). Not sure myself, on DL back isnt as flat as I thought, back angle seems to go more horizontal when I start the lift. Squat likewise - not quite as flat as it feels. Hair thinner than I thought !!
You can also see my home gym set up. This area is tacked onto the outside of the house and covered. Only 8ftx10ft. Rack made out of scaffolding and I just attach the horizontal bars when doing heavy squats for safety. Pull up bar and rings just to the right front of the pic but not enough room for muscle ups here (ok for me as I’m still on progressions). Home made dip bars just to the front left. Back corner is my 20x24x28 inch box, I also have a 2” paver so I can go in 2” increments from 20” to 30”. For my ‘GHD machine’ I sit on a cushion on top of the two milk crates and put my ankles between the two pvc pipes you can see attached to the scaffold pole - good for sit ups and back extensions. My ‘band’ for stretching you can see hanging off the rack is an old bike inner tube. Homemade concrete kettlebell but its too light - I’ve just bought some piping for $20 to make a T-handle that I can load up with plates. Home made climbing rope is hanging in the back garden and gets lots of use by the kids. Wall balls, skipping, running I all do outside. Still making do with a couple of standard bars and around 150kg of weights. Yes the pavers are cracked where I’ve accidentally dropped the bar a couple of times
Both the following are part of my strength cycle at around 85% of my max (squat 5x190, DL 3x255). Not sure myself, on DL back isnt as flat as I thought, back angle seems to go more horizontal when I start the lift. Squat likewise - not quite as flat as it feels. Hair thinner than I thought !!
You can also see my home gym set up. This area is tacked onto the outside of the house and covered. Only 8ftx10ft. Rack made out of scaffolding and I just attach the horizontal bars when doing heavy squats for safety. Pull up bar and rings just to the right front of the pic but not enough room for muscle ups here (ok for me as I’m still on progressions). Home made dip bars just to the front left. Back corner is my 20x24x28 inch box, I also have a 2” paver so I can go in 2” increments from 20” to 30”. For my ‘GHD machine’ I sit on a cushion on top of the two milk crates and put my ankles between the two pvc pipes you can see attached to the scaffold pole - good for sit ups and back extensions. My ‘band’ for stretching you can see hanging off the rack is an old bike inner tube. Homemade concrete kettlebell but its too light - I’ve just bought some piping for $20 to make a T-handle that I can load up with plates. Home made climbing rope is hanging in the back garden and gets lots of use by the kids. Wall balls, skipping, running I all do outside. Still making do with a couple of standard bars and around 150kg of weights. Yes the pavers are cracked where I’ve accidentally dropped the bar a couple of times
Hi Rob, let me start by saying, Very creative on your set up. I liked that you had safety racks for the squat.That being said, I think you are in pretty tight quarters for olympic lifts that do go bad occasionaly, Good improvising though, On the Squat I will use my often coined phrase yet again. Box squats. Your form is better than most. But I see you going more up and down which is why you stop at parallel at the bottom. Sitting back on to the box will bring you below parallel and shift the focus more in to hip quad ,hamstrings and take the load off the knees. On to the deadlift. Your form places a lot of stress on your lower back on the 1 st pull I watched. On the second and third pulls you look a little better but thats because you are preloaded doing reps. The best way to start a dead lift I’ve found is to Have your arms in as close to your body as possible . your arms should be hanging like noodles your hands are the only active component.Try to keep the back angle as upright as possible, that being said there is no way to prevent some rounding of the back on max pulls .It happens to some degree on everyone. We are not erector sets . So we do not do perfect robotic straight angles.OK back to the deadlift. Start the lift by driving your feet thru the floor and keeping those arms in close and hanging. When the weight is above your knees start thinking of pushing your hips forward at the finish of the lift. The purpose of the arms being in close and hanging is to provide a mechanical advantage. That being Less distance the bar has to be raised .Try it with lighter weights and you will see what I mean. Good luck on your training.
You never correctly set your back before starting your deads. at 00:14 and 0:17, you should be ready to go and contrary to what OPG says, at that point, your back should be locked and not rounded.
One cue that seems to work well is “Chest Through”...
When you begin the lift, your hips rise well before your shoulders. They should be rising at the same rate. The next thing is that you are setting the bar down (mostly) with your lower back… at 0:23 you back is nice and tight. you seem to loose just a bit of that as you pass the knees. fight to keep it tight! When the bar passes the knee, lock the back angle and lower it with your knees. you’ll find that you’re in the same position that you started.
reps 2 and 3 look better, but you need to keep focus on setting your back at the bottom.
You never correctly set your back before starting your deads. at 00:14 and 0:17, you should be ready to go and contrary to what OPG says, at that point, your back should be locked and not rounded.
One cue that seems to work well is “Chest Through”...
When you begin the lift, your hips rise well before your shoulders. They should be rising at the same rate. The next thing is that you are setting the bar down (mostly) with your lower back… at 0:23 you back is nice and tight. you seem to loose just a bit of that as you pass the knees. fight to keep it tight! When the bar passes the knee, lock the back angle and lower it with your knees. you’ll find that you’re in the same position that you started.
reps 2 and 3 look better, but you need to keep focus on setting your back at the bottom.
,Thanks JTM Maybe you should retrain my wife on the deadlift since you are an apparent master of the lift.Happy training coach. I concede to JTMs superior knowledge .
You never correctly set your back before starting your deads. at 00:14 and 0:17, you should be ready to go and contrary to what OPG says, at that point, your back should be locked and not rounded.
One cue that seems to work well is “Chest Through”...
When you begin the lift, your hips rise well before your shoulders. They should be rising at the same rate. The next thing is that you are setting the bar down (mostly) with your lower back… at 0:23 you back is nice and tight. you seem to loose just a bit of that as you pass the knees. fight to keep it tight! When the bar passes the knee, lock the back angle and lower it with your knees. you’ll find that you’re in the same position that you started.
reps 2 and 3 look better, but you need to keep focus on setting your back at the bottom.
Check out my avatar: World and American record set in 1993, wt class 122 pounds, deadlift 418 pounds, Coached by OPGuy, record still stands today
Plus I have deadlifted 440 pounds weighing 137 pounds
I don’t understand why you find it necessary to be such a jerk.
I never claimed to be an expert. I simply gave robnobby one cue to help fix his setup. If you disagree, politely say so. And FYI, I do hold other Certs including a USAW.
And, quite frankly many of us don’t believe you are the expert you claim to be.
olypowerguy - 21 August 2011 08:17 AM
JTM - 21 August 2011 07:28 AM
You never correctly set your back before starting your deads. at 00:14 and 0:17, you should be ready to go and contrary to what OPG says, at that point, your back should be locked and not rounded.
One cue that seems to work well is “Chest Through”...
When you begin the lift, your hips rise well before your shoulders. They should be rising at the same rate. The next thing is that you are setting the bar down (mostly) with your lower back… at 0:23 you back is nice and tight. you seem to loose just a bit of that as you pass the knees. fight to keep it tight! When the bar passes the knee, lock the back angle and lower it with your knees. you’ll find that you’re in the same position that you started.
reps 2 and 3 look better, but you need to keep focus on setting your back at the bottom.
,Thanks JTM Maybe you should retrain my wife on the deadlift since you are an apparent master of the lift.Happy training coach. I concede to JTMs superior knowledge and CFL1 certification.
Metric, is there a way to permanently disable the ‘Edit’ feature on posts? it’s hard to have a conversation with people who go back and change what they said.
BTW, I’ve gotten most of my cue from Jeff, who DOES have a proven record of training atheletes. Check the results from the most recent CAPL meet.
Thats nice .I’m sure since I am the poser that you say I am you never have looked to see if my wifes records who I coached , Really holds all those make believe records and titles. Please check make believe records for Lea Ann Adams in the USPF and USAPL. and my poser name is Guy Adams .You can ask Coach B., Mike lambert at Powerlifting USA magazine and Pete Alaniz at Titan support systems who I am. Wife was sponsored athlete by them. Kirk karwoski. knew who I was.Graham Fong who was the president of IPF in the mid 90s knew who I was. Hey JTM whats your name. so I can check you out as a coach trainer. Please name your athletes , there records and your personal National and world level experience . This poser wants to know.
Wow. Seemingly real credentials and a proven record of 2 athletes including yourself. my applause!
But, that doesn’t give you license to act like a jackass. If you disagreed with my cue, politely say so and tell us all why.
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As for me? I am a CF trainer at a small box located on a USAF base. My athletes are mostly Airmen who utilize CF to maintain the level of functional fitness they need to do their jobs. I also train quite a few military wives to do stuff that they never thought they were capable of.
Our gym staff is composed entirely of volunteers. We train people because we love CrossFit and what it does for those that are willing to commit to it.
Your attempt to humiliate me falls flat. Nice try though.
1) This is Robnobby’s thread. We’re trying to help him.
2) Trainers can disagree about certain training points.
3) No personal attacks. And don’t make up any where none are meant. The internet is a whole bunch of Three’s company episodes (thanks for nothing UK…) where everyone misunderstands everyone else, and the discussions usually end in all caps….about Hitler….If you want respect, give respect.
4) If we are going to have a training points discussion, it needs to be in a different part of the forum.
5) To the extent this goes on I will shut this thread down and police it for useful information.
6) It’s common, allowed and encouraged to have multiple people giving advice on any coaching point. The cue that works for one person doesn’t work for someone else. Most of the time people just state the same thing differently and that’s a good thing. Sometime people give advice that is off base. It tends to get corrected and if worst comes to worst, GD steps or is called in.
Because:
7) On this message board, GD is the ultimate authority. He doesn’t like that and argues against it, but so far his advice has been consistently better than anyone else’. That’s what makes him Top Dawg around here, even if he didn’t own the whole website. If someone comes along who can do better I know GD would happily step aside and learn as much as he can from them.
Wow. I wish the posts hadn’t been changed we could at least wade through this as a community.
Let’s look at this from a different angle. Powerlifting Coaches vs. CrossFit Coaches. As a CrossFit Coach (defined as Coaching outside of the SPORT of CrossFit) I have a lot to learn from Powerlifters and Oly lifters. Coach B is a personal friend of mine. He lives 30 minutes from me. He coaches my kids, my athletes etc. For the past 8 years I have taken every opportunity to follow him around and learn from him. This has included attending probably over ten of his certs, multiple mini certs and just sitting in his garage while he coaches others. From the powerlifting side I have visited Westside, been to Louies cert, attended powerlifting meets where I sat in the back and listened to the coaches. All because I have a lot to learn. But my goals are different than a powerlifting coaches. A powerlifting coaches is coaching the lifts as a sport. The goal is to lift the most weight possible. The goal of the SPORT is never the health of the athlete, but rather winning the meet, or game. In sport we often see the coach sacrificing the longterm good of the athlete for the goal of winning. The goal of the CF coach should be the longterm fitness of his client, and he should be willing to sacrifice the top end lifts or winning to achieve that goal.
I have seen some really cool things at PL meets. Watching someone squat 800 pounds is awesome and inspiring. I have also seen some of the most god awful joint ruining back breaking lifts at the same meets. But they made the lift while their coach screamed perfect lift. Career ending injuries rarely just happen, but are most often the result of allowing structural inefficient or dangerous technique during training. Craning the neck up while deadlifting might help someone lift more (I will leave that point unargued, but it would be worth an ongoing discussion) but it definitely puts a strain on the cervical spine which can be detrimental in the longterm. I know of two young (in their 30’s) ladies, one who visited our gym yesterday, competitive lifters who no longer can because of neck issues. Both claim it was from not keeping their head neutral.
On the other side, I watch some CrossFitters stagnate at the upper end because they will allow no deviation from perfect technique. The upper end always will have technical deviation or else its not the upper end.
and just to be clear after reading the above post, I am not intimating that OlyPWRguy is trying to hurt athletes just to win meets, simply that the goals of training are different. I hate the internet by the way. This would be way more “fun” over whiskey and beer.
