|
Post by captnJ on Nov 2, 2004 11:58:45 GMT -5
How to do good morning at 162.5? With belt and spotters? I nvr tried this kinda weights b4... no belt no spotters, in power rack got safety pins. GM is very save if you have good technique. Tight arch and Push abs out with lots of air. I will teach at my seminar. Come and learn:) BTW the good morning should be about 80% of your 1RM squat (of course +- a bit depending on individuals) becuse the GM teaches one to come out of a squat in the worst possible situation, come coaches call this training to handle chaos. If you notice when you squat - you do squat right? - and you are approaching your max, out of the bottom position, your hips will rise befroe your shoulders do. This is a good way to fail the lift:) however the GM prepares you and your hips and entire torso to handle that situation. It teaches you to arch your head back and throw the shoulders back, this is the correct way to rise out of a squat. The GM has differnt leverages from a DL and one cant replace the other. Do both:) In addition, holding a bar in the hands is harder on the CNS than having one on your back (although thats tough too... but hands is tougher) so GM's can replace DL for some of your sessions. In additon, its not quad dominant so you can do them even if not fully recovered from close stance , quad dominant squatting. Hope to see more people do GM in their routines! I guarantee your squat will go up. Because for most, the hips, hams and erector sponae are the weak links in the squat. Fix those with GM's and watch your squat improve. Contrary to many believe, once you have good sq technique, the way to improve the sq is not to squat, rather to bring up your weak points. E.g If your Quads can squat 100, but your hams can only sq 70... your max will be 70 and till you improve your hams, 70 it shall remain. In strenght, Jonathan Wong
|
|
|
Post by IronVixen on Nov 2, 2004 14:10:09 GMT -5
captnj doesn't use belts or spotters, heh.
i know this sounds kinda dumb...but he did that kind of weight by starting with an empty bar ( 20kg) then as he grew stronger over the years....
he added more and more weight...
then one day he lifted 162.5
haha.
btw how much have you good morninged before, maximus? just curious
|
|
|
Post by captnJ on Nov 3, 2004 1:39:28 GMT -5
3 oct 04
Testing week potentiating workout Upper body
Bench 82x3 100x3 123x3 130x2
Speed bench 90x3x3 sets
Band pushups green band 2 sets x5
Drop pushups 2setsx10
rest 210, 90, 90, 60
Swim intervals 10x50m 40sec rest btween
4 Nov 04*****************
5x 100m swim intervals 1:30 rest between
|
|
|
Post by IronVixen on Nov 3, 2004 2:26:50 GMT -5
haha yeah he is. ( yeah its in kg) i've seen his squats and deads and cleans etc, but not good mornings so far. Im looking forward to catching a good morning of his one day. coming for his seminar, freakazoid??
|
|
|
Post by Freakazoid on Nov 3, 2004 2:31:42 GMT -5
truly unbelievable
|
|
|
Post by Freakazoid on Nov 3, 2004 2:33:12 GMT -5
haha yeah he is. ( yeah its in kg) i've seen his squats and deads and cleans etc, but not good mornings so far. Im looking forward to catching a good morning of his one day. coming for his seminar, freakazoid?? would like too... but i too weak to bench/squat/deadlift... somemore i bad mouthed him...so bad...
|
|
|
Post by captnJ on Nov 3, 2004 2:46:48 GMT -5
freakazoid you are welcome to come. I have no hard feelings:)
|
|
|
Post by Freakazoid on Nov 3, 2004 3:02:14 GMT -5
hey freakazoid, you going to captain wonder's seminar? wanna see his 162.5 kg deadlifts man. i think i just saw a pig fly past my window. whats up with that? its good mornings not deadlifts. not sure yet... yo, ppl say you sound like me..hahaha
|
|
|
Post by Freakazoid on Nov 3, 2004 3:12:27 GMT -5
Captnj, u think everyone like u double nick? do i sound like a freak? freak y you suddenly seems like captain wonder's fan... heh..i'm not his fan and i just think he is simply unbelievable..thats all.. you sounded really hostile..chill man. i've just yet to come across guy like him with such strength...
|
|
|
Post by Freakazoid on Nov 3, 2004 3:20:44 GMT -5
true. its a virtual world and ppl could talk whatever shi* they want. just cool it will you? how long have you been training and what real stuffs you know? maybe you can enlighten us...
|
|
|
Post by captnJ on Nov 3, 2004 3:44:26 GMT -5
How long i've been training? long enough to know that Captnj is a pathetic loser who make incredulous claims about he's super human strength. The only resemblance he might have with super would probably be his fetish for flashing his underwear on the streets. Lets leave this pathetic loser in his powerlifting lalaland and hit the gym Wow its one thing to say you have not seen before... but its another to accuse ppl of "pathetic losership". I forgive you because you are right to say that in our gyms, not many people reach high strenght levels because they dont try to. But have you considered that the best WOMEN powerlifters in the world (search for Amy Weisberger - she is the womens 123lbs weight class champ ) lift almost as much as I do... now it all seems realistic right:) How I wish i could post world class numbers but im not there yet. BTW i beleive her stats in the 123lb women class are approx 450lb squat, 300 bench, and 400 deadlift. The human body is very remarkably created. It can be pushed to great heights of perfromance. Cucaracha i humbly invite you to the seminar as well. Fear not one and all, my underwear will be firmly out of public view haha. regds Jonathan Wong BTW why would somebody who can hide behind a Nickname and a password on a forum hosted by somebody else want to give a seminar in real life? further more inviting one and all to come?? good greif my non-superhero identity has been exposed! whatever shall i do! gasp! its a tradgedy! Why why? Im interested in helping thats why. Like i said before, all are welcome.
|
|
|
Post by lok3 on Nov 3, 2004 4:46:47 GMT -5
Lol this is getting hostile ;D. CUCARACHA i can feel y u feel this way cos so far i haben seen anyone in my gym squatting 4.5plates with strict form Btw have u seen the pic of him squatting if u haben, i tink u should see it+ the 100lb boy dling 4 plates video posted by orcale.
|
|
|
Post by captnJ on Nov 3, 2004 5:01:30 GMT -5
Squat pic. img.photobucket.com/albums/v467/jw_2101/4509msn.jpgclose to my max (obviously) the thing about spending alot of time training speed is that you learn to come up fast. If i tried to "Feel the pump" or "the burn" or such things.... i would "feel" the bar stapling me to the floor... not very fun...but speed is why this (about 95-98%) 1RM came up fast even though it was heavy.
|
|
|
Post by IronVixen on Nov 3, 2004 9:09:05 GMT -5
wow...cucaracha.... captnJ's claims aren't unbelievable at all...in fact, while he IS strong...he's still far from world class for his weight!!
|
|
|
Post by IronVixen on Nov 3, 2004 9:25:43 GMT -5
in fact...check this out: from the HIGH SCHOOL GIRL's powerlifting results . ( a girl, younger than captnJ!) Name Bonica Plainwell Bodyweight : 88.7kg ( similiar to that of captnJ) Squat : 190kg Bench : 100kg Deadlift : 195kg ( from www.adfpa.com/results/2004/highschool.shtml)
|
|