Messages

1

Universal Topics / Re: Super slow reps: what does BIS think?

« on: August 20, 2014, 12:52:58 PM »

To explain further.

Squat: I had the issue that with speed I do not fully manage to fire my glutes, my hips do not travel backwards into a good sitting position, and I glide forward with my knees. Slowing down the squat helped me move myself into a better position. Glutes started firing properly, a good sit-back and knees stay above my feet.

Bench: Since I have shitty scapulas, it takes a very heavy toll on my upper back keeping tight during slow descent. Helped greatly during regular benching. It is still a long way to go and lots of work to do in that area though.

Deadlift: Hips would shoot up to fast, could not fire my hams/glutes properly and the bar would travel forward. A few weeks of slow deadlifts for warm-ups and semi-slow regular ones got me working correctly again.

All the slow variations completely forced me to do stuff properly, or the exercise would fail most likely. Slow deadlifting with high hips and your lower back? Would kill me at least.

2

Universal Topics / Re: Super slow reps: what does BIS think?

« on: August 18, 2014, 09:49:15 PM »

Input from a lifter using slow squats: it helps me working and nailing my technique. I have to work twice as hard to maintain proper form. And it has helped me build strength in my weakness out of the hole.

Sent from my mobile.

3

What's on your mind? / Re: Decent (powerlifting) gyms Scandinavia

« on: August 06, 2014, 12:09:05 PM »

In Stockholm you will have a variety of powerlifting clubs at your disposal. STK (aka Sundbybergs Tyngdlyftningsklubb / Sunbybergs weightliftingclub) would be my recommendation. Many of swedens finest powerlifters train at the place. It's big enough, with lots of weights, barbells, machines and lifters.

There is also SAK (Stockholms atletklubb / Stockholms athleteclub), a nice little place in the basement of an apartment complex, many weightlifters there though, few powerlifters. Only the most necessary things.

Lastly, you do have SATS in Stockholm, a fitness chain, however with the recent trend in sweden with fitness, SATS in Stockholm is actually housing a lot of good equipment and spacing. A few of our own wayward members lift there occasionally.

EDIT: All places are quite within the central area of Stockholm. I know that there are even more lifting clubs around the place, but I do not know their names in particular.

4

Universal Topics / Re: FAQs from students

« on: July 22, 2014, 12:04:14 PM »

Hi, stupid question but I just want to clarify 100%

'Deadlift from Boxes'

Does it mean the bar, or the lifter is raised?

I understand you should alter the programs to suit your needs though.

Thanks!

The bar is raised.

Deficit deadlift = lifter is raised.

5

Training Logs / Re: Tyrwing's log

« on: July 18, 2014, 03:40:26 PM »

W6D3

Back raise
Leg curl
Glutekick

Squat
- belt -
90kg x 5
107,5kg x 4
125kg x 3
145kg x 3, 3
152,5kg x 2, 2, 2
145kg x 3, 3

Benchpress 7cm board
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 2
- wraps -
100kg x 2
105kg x 2
110kg x 2
- no board -
100kg x 2

Goodmorning
- belt -
72,5kg x 5, 5, 5, 5, 5

Tried out some new squatting techniques today. Many cues to remember but it felt more solid. A few hickups there and there with the behind rising too quick.
Played around with my new benchblokz today and went off-chart. Felt really good to hit those numbers!

http://youtu.be/-pK4OpeRlbQ

6

Training Logs / Re: Tyrwing's log

« on: July 16, 2014, 10:31:49 PM »

W6D2

Back raise
One-leg glutebridge
Shoulder prehab

Deficit deadlift
112,5kg x 3
135kg x 3
157,5kg x 2, 2, 2

Benchpress
55kg x 4
65kg x 4
77,5kg x 4
82,5kg x 4, 4, 4, 4

Deadlift
125kg x 3
147,5kg x 3
170kg x 3
- belt -
192,5kg x 2, 2, 2

Dumbbell flyes
11kg x 10, 10, 10, 10, 10

Pulldown
One-leg legextension
Lateral flyes
Dumbbell tricepsextension

Deadlifts felt like utter shit. Form was shit. Stomach was shit. Everything was shit.
Bench felt solid as hell. No more comments.

http://youtu.be/H483eZGBof4

7

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program

« on: July 15, 2014, 04:02:27 PM »

To be sure: im in 1st Class (550 total/98kg bdw) so i should do 3 day program - when i will total more i can move to 4 days ?

The new 4-day program applies to 1st Class lifters as well now.

8

Training Logs / Re: Tyrwing's log

« on: July 14, 2014, 11:49:16 PM »

W6D1

Back raise
Shoulderprehab

Benchpress
60kg x 5
72,5kg x 4
82,5kg x 3
- wraps -
92,5kg x 2, 2, 2, 2

Squat
90kg x 5
107,5kg x 4
125kg x 3
- belt -
145kg x 2, 2, 2, 2

Benchpress
55kg x 3
65kg x 3
77,5kg x 3
87,5kg x 2, 2, 2

Dumbbell lunges, reverse, 2 dm deficit
13,5kg x 5, 5, 5, 5, 5

Cablerow
Military press
Standing oneleg legcurl
Dumbbell curl
Chin ups

Ate like shit today, but everything went okay anyway. MY back is kinda sore after all the chin-ups. It was mostly for testing the old chin strength and it was better than I thought. First set was 8 @ 7-8 and the rest were between 3-5 reps. Alternated grip and width.

Been thinking about running belt on all work sets.

http://youtu.be/UR4FKpF8TVU

9

CMS, MS, & MSIC (4-day programs) / Re: 4 Day Program

« on: July 12, 2014, 11:33:46 AM »

Just for clarification, because I am stupid.

1 + 1/2 (x2) Deadlift

You start at the ground, lift to lockout, lower back to knees, then you lockout again and finally lower back to the ground. This is one rep correct?

1(x2) + 1/2 (x2) Deadlift, alternating

You do one regular deadlift, then you do one of the above (ground-lockout-knees-lockout-ground), then one regular, then one fo the special kind?

What does the (x2) mean?

10

Training Logs / Re: Tyrwing's log

« on: July 11, 2014, 05:00:41 PM »

W5D3

Backraise
Pallofpress
Shoulder prehab

Squat
100kg x 5
117,5kg x 4
135kg x 3
- belt -
152,5kg x 2, 2, 2, 2

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 3, 3, 3, 3

Squat
90kg x 3
107,5kg x 3
125kg x 3
- belt -
145kg x 2, 2, 2, 2

Sitting goodmorning
45kg x 5, 5, 5, 5, 5

Cablerow
One-leg legpress
Reverse flyes
Hammercurl

Nothing special, knee felt good during squat. Right side scapula kept screwing with me during benchpress as usual.
Stomach felt worse than ever, been like that for 2 days now.

http://youtu.be/73PClm9Ox0U

11

Training Logs / Re: Tyrwing's log

« on: July 09, 2014, 06:45:10 PM »

W5D2

Backraise
Plank
Shoulderwork

Deadlift to knees
112,5kg x 3
135kg x 3
157,5kg x 3
- belt -
170kg x 2, 2, 2, 2

Deadlift from boxes
135kg x 3
157,5kg x 3
- belt -
180kg x 2, 2
202,5kg x 1, 1, 1

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 2, 2
- wraps -
92,5kg x 1, 1
- wraps off -
87,5kg x 2, 2

Dumbell flyes
11kg x 10, 10, 10, 10, 10

Pulldown
One-leg legextension
Lateral flyes
Dumbbell extensions

Deadlift felt a bit better today, not quite where I want to be. But the pulling is improving a slight bit. The problem lies with the stomach again, felt stressed and it acted up leading to poor ab-pressure and backrounding on a few pulls. It got better by the box-deadlifts. But all in all it doesn't look that terrible?

Bench was nothing special. Still working on a solid technique and a good set-up. Left knee is acting up a bit too.

http://youtu.be/MM90bq3rItg

12

Universal Topics / Re: Rest's between sets

« on: July 07, 2014, 11:23:53 PM »

But sometimes the feelings do not correspond to reality or directing us to the desired goal ...for this reason I think that the recovery should be managed with precision

I suppose I am too low level still to understand the value of it. I recover pretty quickly still, but this might be something I will have to consider more properly within the future.

But as said, most of the time I hit 2-5min of rest. Previously, only last year, I did record the time perfectly on the mobile during lifting and only had bad experiences with forcing sets too quickly. Perhaps I should try increasing the rest intervals by the set, or would people still recommend keeping a strict time for that entire work set session? (For example 5x3x85% RM with 3 min strict rest throughout the sets?)

13

Training Logs / Re: Tyrwing's log

« on: July 07, 2014, 11:20:42 PM »

W5D1

Backraise
Pallofpress

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 2, 2, 2, 2

Squat
- belt -
90kg x 5
107,5kg x 4
125kg x 2, 4, 6, 7, 5, 3

Benchpress incline
- wraps -
60kg x 3
72,5kg x 3
82,5kg x 3, 3, 3, 3

Dumbbell lunges reverse, 2dm deficit
11kg x 5, 5, 5, 5, 5

Cablerow
Military press
Standing one-leg legcurl
Dumbbell curl

Relativly easy session today, the benchpress felt very good. Even the incline despite the video!
Squatting felt mehish, I forgot my kneesleeves today and my knees told me all about it. I didn't dare push my behind too much backwards today because I did not want the back to get cramped up again, but I will continue working on that slowly.

http://youtu.be/E0O4-MdIEiA

14

Competitions / Re: Swedish raw nationals live

« on: July 07, 2014, 10:58:30 PM »

Thank for lists.
Tyrwing, is it true that all RAW lifters take part at Equip competition?

Do you mean if their RAW lifts get ranked in the equipped series as well? Then yes. Do they all lift with equipment? No.

Many swedish lifters go full RAW since it has exploded over here. We have many good RAW lifters that do not equip, and many good equiped ones that do not compete RAW anymore.

15

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: Variations of the main lift

« on: July 07, 2014, 10:54:58 PM »

Bad technique can also create sticking points. Can't you post videos of your lifts here? That make things a bit easier I think.

As the last line of the post said, lift-movies are all in my log.

But I will post it here as well for you convenience

https://www.youtube.com/watch?v=eh0CnCu65L4

Squat and benchpress

https://www.youtube.com/watch?v=iJgZSGnY4tI

"Deadlift" and benchpress

https://www.youtube.com/watch?v=iUXd9iOKdGM

Squat and benchpress

https://www.youtube.com/watch?v=E0O4-MdIEiA

Squat and benchpress (+incline)

EDIT: Forgot the deadlifts. And added it today's lifts.