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Posted: 10/2/2011 8:12:56 PM EDT
[Last Edit: GUNGUY148]
I need a new routine and am thinking about starting 531. Several posters down here seem to think favorably of it. It being low volume I like but it looks like painfully slow progression.
What's the straight story on it? I'm also open to any other strength training routines that we want to discus. |
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Originally Posted By 03RN: Pretty decent back workout last night Deadlifts 135x10 225x10 315x10 365x15 365x11 365x9 Pullups 5x5 going slow Pulldowns 5 sets of max reps with 120lbs View Quote Brutal on the deads. I also like suffering. Attached File |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Originally Posted By KaiK: Brutal on the deads. I also like suffering. https://www.ar15.com/media/mediaFiles/173565/IMG_20230315_191300_330_jpg-2747797.JPG View Quote View All Quotes View All Quotes Originally Posted By KaiK: Originally Posted By 03RN: Pretty decent back workout last night Deadlifts 135x10 225x10 315x10 365x15 365x11 365x9 Pullups 5x5 going slow Pulldowns 5 sets of max reps with 120lbs Brutal on the deads. I also like suffering. https://www.ar15.com/media/mediaFiles/173565/IMG_20230315_191300_330_jpg-2747797.JPG That bridge sucks. Especially if the wind is blowing in your face. |
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Originally Posted By Geohans:
The human body follows the laws of thermodynamics until you introduce insulin. Then things get “bent” like a light beam around a gravitational object. |
What a bitch it was to get the old bar down from the rafters. The cap barbell weighed in at 33.6lbs. The rogue weighed in at 45 as to be expected. I have to drop 11lbs from all my lifts . Little wonder it's been a bit harder this week.
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"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By KaiK: Brutal on the deads. I also like suffering. https://www.ar15.com/media/mediaFiles/173565/IMG_20230315_191300_330_jpg-2747797.JPG View Quote View All Quotes View All Quotes Originally Posted By KaiK: Originally Posted By 03RN: Pretty decent back workout last night Deadlifts 135x10 225x10 315x10 365x15 365x11 365x9 Pullups 5x5 going slow Pulldowns 5 sets of max reps with 120lbs Brutal on the deads. I also like suffering. https://www.ar15.com/media/mediaFiles/173565/IMG_20230315_191300_330_jpg-2747797.JPG Good run. I feel slow. All the hills around here sucks. I'm usually happy with 11 minute splits. |
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"If you cant do something smart, do something right"
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Originally Posted By sitdwnandhngon: https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExZDgwOWU5NTQ4MTg0YzJiNmJjZGQxMTQ5ZTVlNmM2ZWQ3ZjFiOWY1MiZjdD1n/BRSZTf7QA4W7SngoS9/giphy.gif View Quote I'm so depressed right now. I weighed all the plates since I have the scale out here and they're all pretty close. 45s were 44.6, 35s were 35.2, 25s were 24.8, 10s were 9.8, 5s were 4.8 and 2.5s were 2.4. I'm impressed that they're all that close and more importantly all the pairs weigh exactly the same. |
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Nothing like an additional 11lbs jump part way through a training cycle.
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I told my dad about how much that barbell weighed and his response was " I guess you can't believe the Chinese". That barbell was part of a 300lbs set.
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Originally Posted By MAbowhunter: I told my dad about how much that barbell weighed and his response was " I guess you can't believe the Chinese". That barbell was part of a 300lbs set. View Quote Was it this one? https://www.amazon.com/dp/B0BFZFJDSH?tag=arfcom00-20 I had the same one. It was a piece of shit. The sleeves broke...like actually broke, with a deadlift in the upper 200's. It couldn't even support the weight it came with. I'm glad I owned it though, because getting that 300 lb set for cheap is what got me started with weight training. I never would have gotten into it without a homemade squat rack and cheap weights. Now one of my barbells costs more than what I paid for the whole original set. |
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"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By sitdwnandhngon: Was it this one? https://www.amazon.com/dp/B0BFZFJDSH?tag=arfcom00-20 I had the same one. It was a piece of shit. The sleeves broke...like actually broke, with a deadlift in the upper 200's. It couldn't even support the weight it came with. I'm glad I owned it though, because getting that 300 lb set for cheap is what got me started with weight training. I never would have gotten into it without a homemade squat rack and cheap weights. Now one of my barbells costs more than what I paid for the whole original set. View Quote That's the one. I can't remember what store he got it from but I remember I was with him when he bought it and had to help load and unload the truck. That was back in the late 90s. I had that bar up into the mid 300s before I bent it and the screw for the sleeve started to back out. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
OUTRAGEOUS DEADLIFT PR! 930 LBS x 3 AT 275 LBS BODY WEIGHT! |
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"If you cant do something smart, do something right"
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Originally Posted By 03RN: https://www.youtube.com/watch?v=DvcXFaLXHOg View Quote That dude is a fucking monster. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Originally Posted By 03RN: https://www.youtube.com/watch?v=DvcXFaLXHOg View Quote I wouldn't even be able to get the bar loaded without getting tired. |
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"The problem with some people is that they are still alive" - Grumpy Cat
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squatting 405x5 |
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"If you cant do something smart, do something right"
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Originally Posted By 03RN: https://www.youtube.com/watch?v=N_3UvT1gquM View Quote Very nice. I'm almost at 405 for 1. I did 400 this week. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Man, the state of health of the general population is getting worse by the year.
Our school has roller skating parties usually twice a year, a guy with a trailer full of roller skates and a sound system shows up and for 5 bucks you can skate around the large gym for 2 hours. My youngest loves it, so we go and skate. Me and one other adult last night skated with the kids, a few parents just walk around with the kids, but most sit on the bleachers and get fatter. What kills me though, is guys my age going "Man, you're brave strapping the skates on"....like I'm entering the X-games or something. We are literally skating in a circle guys, it's easier than walking in a circle. I guess to a lot of them though, going down on a set of skates might be the end of them. Dan John stresses the important of just rolling around as you get older, practicing going from standing to falling and recovering. I wipe out at work all the time, but I should probably start tumbling more. |
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"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By sitdwnandhngon: Man, the state of health of the general population is getting worse by the year. Our school has roller skating parties usually twice a year, a guy with a trailer full of roller skates and a sound system shows up and for 5 bucks you can skate around the large gym for 2 hours. My youngest loves it, so we go and skate. Me and one other adult last night skated with the kids, a few parents just walk around with the kids, but most sit on the bleachers and get fatter. What kills me though, is guys my age going "Man, you're brave strapping the skates on"....like I'm entering the X-games or something. We are literally skating in a circle guys, it's easier than walking in a circle. I guess to a lot of them though, going down on a set of skates might be the end of them. Dan John stresses the important of just rolling around as you get older, practicing going from standing to falling and recovering. I wipe out at work all the time, but I should probably start tumbling more. View Quote I was born in 79 and I’ve never roller skated before. Don’t judge me. |
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Originally Posted By Geohans:
The human body follows the laws of thermodynamics until you introduce insulin. Then things get “bent” like a light beam around a gravitational object. |
Originally Posted By frayedknot: I was born in 79 and I’ve never roller skated before. Don’t judge me. View Quote View All Quotes View All Quotes Originally Posted By frayedknot: Originally Posted By sitdwnandhngon: Man, the state of health of the general population is getting worse by the year. Our school has roller skating parties usually twice a year, a guy with a trailer full of roller skates and a sound system shows up and for 5 bucks you can skate around the large gym for 2 hours. My youngest loves it, so we go and skate. Me and one other adult last night skated with the kids, a few parents just walk around with the kids, but most sit on the bleachers and get fatter. What kills me though, is guys my age going "Man, you're brave strapping the skates on"....like I'm entering the X-games or something. We are literally skating in a circle guys, it's easier than walking in a circle. I guess to a lot of them though, going down on a set of skates might be the end of them. Dan John stresses the important of just rolling around as you get older, practicing going from standing to falling and recovering. I wipe out at work all the time, but I should probably start tumbling more. I was born in 79 and I’ve never roller skated before. Don’t judge me. If you've ice skated or gone skiing....it's easy. |
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"The problem with some people is that they are still alive" - Grumpy Cat
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Originally Posted By KaiK: So young, doesn't even know about speed skates. View Quote View All Quotes View All Quotes Originally Posted By KaiK: Originally Posted By frayedknot: I was born in 79 and I’ve never roller skated before. Don’t judge me. So young, doesn't even know about speed skates. I was of the roller blade generation. My parents live at the top of a huge hill about a 2 miles long. I used to fly down it on my bike, and one day I thought roller blading down it would be a good idea. I started to panic around the halfway point and decided diving into the ditch was the best strategy....so that hurt. I walked my ass the rest of the way down. |
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"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By sitdwnandhngon: Man, the state of health of the general population is getting worse by the year. Our school has roller skating parties usually twice a year, a guy with a trailer full of roller skates and a sound system shows up and for 5 bucks you can skate around the large gym for 2 hours. My youngest loves it, so we go and skate. Me and one other adult last night skated with the kids, a few parents just walk around with the kids, but most sit on the bleachers and get fatter. What kills me though, is guys my age going "Man, you're brave strapping the skates on"....like I'm entering the X-games or something. We are literally skating in a circle guys, it's easier than walking in a circle. I guess to a lot of them though, going down on a set of skates might be the end of them. Dan John stresses the important of just rolling around as you get older, practicing going from standing to falling and recovering. I wipe out at work all the time, but I should probably start tumbling more. View Quote Teach the kids too shoulder roll kipup at 38 |
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"If you cant do something smart, do something right"
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Originally Posted By KaiK: Very nice. I'm almost at 405 for 1. I did 400 this week. View Quote View All Quotes View All Quotes Originally Posted By KaiK: Originally Posted By 03RN: https://www.youtube.com/watch?v=N_3UvT1gquM Very nice. I'm almost at 405 for 1. I did 400 this week. You'll probably bounce back quick. I know I did. I'm like 2 months in to squatting after 8 months off and only 4 leg workouts last year. |
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"If you cant do something smart, do something right"
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Originally Posted By 03RN: Teach the kids too https://www.youtube.com/watch?v=ypHVcVfF0uA https://www.youtube.com/watch?v=fyFt8aZFMeU View Quote Those look like a great way to hurt myself. I'll give them a try when I get out of work. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Just failed the overhead press 1+ at 150lbs. Looks like I'm dropping it again next cycle. I even tried a push press on the second attempt, no go.
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Having something in my right shoulder go crunch on the 1+ set of ohp last cycle in addition to the heavier bar is probably why I've missed 2 weeks in a row.
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Got 353lbs for 1 on deadlift, second rep almost made it to my knees. Pretty disappointing.
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Originally Posted By sitdwnandhngon: If you've ice skated or gone skiing....it's easy. View Quote View All Quotes View All Quotes Originally Posted By sitdwnandhngon: Originally Posted By frayedknot: Originally Posted By sitdwnandhngon: Man, the state of health of the general population is getting worse by the year. Our school has roller skating parties usually twice a year, a guy with a trailer full of roller skates and a sound system shows up and for 5 bucks you can skate around the large gym for 2 hours. My youngest loves it, so we go and skate. Me and one other adult last night skated with the kids, a few parents just walk around with the kids, but most sit on the bleachers and get fatter. What kills me though, is guys my age going "Man, you're brave strapping the skates on"....like I'm entering the X-games or something. We are literally skating in a circle guys, it's easier than walking in a circle. I guess to a lot of them though, going down on a set of skates might be the end of them. Dan John stresses the important of just rolling around as you get older, practicing going from standing to falling and recovering. I wipe out at work all the time, but I should probably start tumbling more. I was born in 79 and I’ve never roller skated before. Don’t judge me. If you've ice skated or gone skiing....it's easy. I'm a child of the 90s but never really got to go skating. Now I look like a mental patient on rollers or ice skating. Of course my daughter loves it so she drags me out a lot |
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"The problem with some people is that they are still alive" - Grumpy Cat
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Originally Posted By KaiK: What bar did you get again? Is it really stiff? I cheat by having a Roque deadlift bard and bad form. View Quote Rogue Ohio power bar. I had a lot of pressure in my head after the lift and had a headache most of the day. It went fine the first rep and the second rep was going well until I hit right below my knees. I was looking to get three and thought I had it right up until I didn't. |
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Originally Posted By MAbowhunter: Rogue Ohio power bar. I had a lot of pressure in my head after the lift and had a headache most of the day. It went fine the first rep and the second rep was going well until I hit right below my knees. I was looking to get three and thought I had it right up until I didn't. View Quote That bars not good for deads. It doesn't have any whip. Attached File You want to have some whip on the bar to help get the load moving. I imagine your old cheap bar bent link crazy with that much on it. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
I'm going to have to make do with the stiff bar, I can't afford another bar just for deadlifting.
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Originally Posted By sitdwnandhngon: Was it this one? https://www.amazon.com/dp/B0BFZFJDSH?tag=arfcom00-20 I had the same one. It was a piece of shit. The sleeves broke...like actually broke, with a deadlift in the upper 200's. It couldn't even support the weight it came with. I'm glad I owned it though, because getting that 300 lb set for cheap is what got me started with weight training. I never would have gotten into it without a homemade squat rack and cheap weights. Now one of my barbells costs more than what I paid for the whole original set. View Quote View All Quotes View All Quotes Originally Posted By sitdwnandhngon: Originally Posted By MAbowhunter: I told my dad about how much that barbell weighed and his response was " I guess you can't believe the Chinese". That barbell was part of a 300lbs set. Was it this one? https://www.amazon.com/dp/B0BFZFJDSH?tag=arfcom00-20 I had the same one. It was a piece of shit. The sleeves broke...like actually broke, with a deadlift in the upper 200's. It couldn't even support the weight it came with. I'm glad I owned it though, because getting that 300 lb set for cheap is what got me started with weight training. I never would have gotten into it without a homemade squat rack and cheap weights. Now one of my barbells costs more than what I paid for the whole original set. Lol. Same. The CAP 300lbs package was my first Olympic barbell and plate purchase over 2 decades ago. Crazy thing is, the 45lb plates that came with the set are actually the best of the ones I have. They both weigh exactly 45.2 lbs. The ones from Rogue and Rep are lighter, and off by 0.6 to 2lbs (I weighed them all to pair them up). |
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Originally Posted By sitdwnandhngon: Man, the state of health of the general population is getting worse by the year. Our school has roller skating parties usually twice a year, a guy with a trailer full of roller skates and a sound system shows up and for 5 bucks you can skate around the large gym for 2 hours. My youngest loves it, so we go and skate. Me and one other adult last night skated with the kids, a few parents just walk around with the kids, but most sit on the bleachers and get fatter. What kills me though, is guys my age going "Man, you're brave strapping the skates on"....like I'm entering the X-games or something. We are literally skating in a circle guys, it's easier than walking in a circle. I guess to a lot of them though, going down on a set of skates might be the end of them. Dan John stresses the important of just rolling around as you get older, practicing going from standing to falling and recovering. I wipe out at work all the time, but I should probably start tumbling more. View Quote A LOT of people get hurt from falls on level ground every day. The idea of strapping wheels to their feet SHOULD scare the crap out of them, especially when they have a whole lot of excess tonnage, and no appreciable athleticism. Breakfall practice/training in Martial Arts has by far saved me the most often out of everything I've learned. |
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Originally Posted By bluemax_1: A LOT of people get hurt from falls on level ground every day. The idea of strapping wheels to their feet SHOULD scare the crap out of them, especially when they have a whole lot of excess tonnage, and no appreciable athleticism. Breakfall practice/training in Martial Arts has by far saved me the most often out of everything I've learned. View Quote I hadn't practiced a breakfall in probably 17 years and on my second day on crutches, I fell and did a breakfall while somehow not hitting anything else in the room besides the floor. It's the sort of thing everyone should learn. |
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Originally Posted By MAbowhunter: I'm going to have to make do with the stiff bar, I can't afford another bar just for deadlifting. View Quote I have the normal Ohio Bar. It has good whip too. Just not crazy like the deadlift bar. I'm not really a fan of strait up power bars just too stiff. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Originally Posted By bluemax_1: A LOT of people get hurt from falls on level ground every day. The idea of strapping wheels to their feet SHOULD scare the crap out of them, especially when they have a whole lot of excess tonnage, and no appreciable athleticism. Breakfall practice/training in Martial Arts has by far saved me the most often out of everything I've learned. View Quote Just need to be good at falling. Snowboarding is a great way to learn that. |
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Be heard now or be in the herd later.
The voice in your head is a liar. Cola-warrior.com. Spring is coming. Winner of the Great Shop War of 2014. Winner of Cola Warrior 5. |
Originally Posted By KaiK: The bar I have. https://www.ar15.com/media/mediaFiles/173565/Screenshot_20230321_192718_Samsung_Inter-2754656.JPG Aggressive knerl is an understatement. View Quote Do you use that exclusively for deads or is it good enough for bench/squat/etc too? I badly need a better bar but I'll only be able to swing one so I need something that can be a jack of all trades. |
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Originally Posted By MAbowhunter: I hadn't practiced a breakfall in probably 17 years and on my second day on crutches, I fell and did a breakfall while somehow not hitting anything else in the room besides the floor. It's the sort of thing everyone should learn. View Quote View All Quotes View All Quotes Originally Posted By MAbowhunter: Originally Posted By bluemax_1: A LOT of people get hurt from falls on level ground every day. The idea of strapping wheels to their feet SHOULD scare the crap out of them, especially when they have a whole lot of excess tonnage, and no appreciable athleticism. Breakfall practice/training in Martial Arts has by far saved me the most often out of everything I've learned. I hadn't practiced a breakfall in probably 17 years and on my second day on crutches, I fell and did a breakfall while somehow not hitting anything else in the room besides the floor. It's the sort of thing everyone should learn. Once you've trained it into muscle memory, it's instinctive,and something that will help (even more) through old age. |
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Originally Posted By KaiK: Just need to be good at falling. Snowboarding is a great way to learn that. View Quote View All Quotes View All Quotes Originally Posted By KaiK: Originally Posted By bluemax_1: A LOT of people get hurt from falls on level ground every day. The idea of strapping wheels to their feet SHOULD scare the crap out of them, especially when they have a whole lot of excess tonnage, and no appreciable athleticism. Breakfall practice/training in Martial Arts has by far saved me the most often out of everything I've learned. Just need to be good at falling. Snowboarding is a great way to learn that. We joked that learning to snowboard can be a PITA (when you catch that back edge, lol), but I know a few folks with no breakfall practice who had concussions because they didn't tuck their chin, and bounced their melon off the hardpack. Breakfalls and rolling were already instinctive when I began boarding, to the point where I caught a back edge one time while still new, immediately tucked and rolled into a flip, right back to my feet, and continued boarding down the slope. My buddy said, "Did you just do that instinctively, when you caught an edge? Cuz it was so smooth, it looked like you did it on purpose, to show off" |
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Originally Posted By Domnior: Do you use that exclusively for deads or is it good enough for bench/squat/etc too? I badly need a better bar but I'll only be able to swing one so I need something that can be a jack of all trades. View Quote View All Quotes View All Quotes Originally Posted By Domnior: Originally Posted By KaiK: The bar I have. https://www.ar15.com/media/mediaFiles/173565/Screenshot_20230321_192718_Samsung_Inter-2754656.JPG Aggressive knerl is an understatement. Do you use that exclusively for deads or is it good enough for bench/squat/etc too? I badly need a better bar but I'll only be able to swing one so I need something that can be a jack of all trades. I only recently (as in within the last 6 months) got a Texas PR Deadlift bar. Prior to that, I was just using the stainless steel Rogue Ohio Power Bar for everything. My personal take: If I could only get 1 bar for a do-all (that DOESN'T include Oly lifts like Clean and Jerk, or Snatch), I'd stick with my Ohio Power bar. It's a great do-all for all the basic lifts. I don't like whip/flex for bench or squat. Rows, I could go either way. The advantage of the increased whip/flex of a dedicated deadlift bar, is....ego/numbers. lol. It basically makes deadlifts a progressive lift. As anyone who's been doing deadlifts regularly, knows; the higher up you start, the more weight you can handle. Basically the more flexible bar means you're not lifting the entire weight right from the bottom. The load increases progressively as you pull, and the bar flexes while the plates on the end are still on the ground. How many inches of 'gain' you benefit from, depends on how much weight is on the bar. Watch the monsters deadlift in slow-mo, and pay attention to how upright they are, and how far up their hands have moved from the starting position, before the last plate leaves the ground. It's why they're used for PRs and competitions. It allows the user to pull weights that they couldn't with a bar with much less flex. If the goal is simply to increase strength, you can do that with something like the Rogue Ohio Power bar. But you won't be able to deadlift as heavy. |
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