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Posted: Tue Jul 11, 2006 1:05 am
by Ryan A
Well not to make matters worse but there is also something called a keystone deadlift and hardcore people claim this is also different but I am unsure of the subtle differences.

Found this: Dr. Squat on Keystone deadlifts

I believe that I've developed a better way. With barbell in hand,
>poke both your butt and belly outward. In this position, you look kinda
>like one of the "Keystone Cops" you see in the 1920s movies. This
>variation of stiff legged deadlifts has thus become known as "Keystone
>Deadlifts."
> This seemingly strange position will prestretch your hamstrings
>because of the forward tilt of your pelvis the position entails. Then,
>while maintaining this position, slowly lower the barbell to around your
>knees, keeping the bar close to your legs during the descent and ascent.
> You must NOT go more than an inch or two below your knees. By the
>time you reach your (slightly unlocked) knees, your hip joints have
>fully flexed, and further lowering of the bar is accomplished ONLY
>through hyperflexion of your spine -- a NO-NO!
> You will feel a decided "burn" in your hams and glutes when keystones>are done correctly. You should feel virtually no discomfort or stress in
your lower back. If you do, experiment with the movement until you feel
no discomfort at all.

Posted: Tue Jul 11, 2006 10:02 am
by Ironman
I tried that unweighted. It feels kind of nice in the hamstrings. It gets a stretch real easy. I'll have to try it out more on leg day. It seems to transfer just a little more of the load to the hamstrings, which could be a very good thing.

Posted: Fri Jul 14, 2006 10:07 am
by Ironman
I think the keystone deadlift might be the best hamstring exercise yet. You can really feel it. That position helps keep your back straight even when going heavy too.

Posted: Wed Jul 26, 2006 7:51 pm
by Mog16
Snatch grip deadlift
350 x 3 reps

Posted: Sat Jul 29, 2006 5:45 pm
by Matt Z
Straight-leg Deadlift (straight-back variation)
265 lbs for 06 reps

Posted: Wed Aug 02, 2006 10:26 pm
by Mog16
Hits keep coming
365 x 3 on snatch grip deadlifts while standing on 1 plate...a 15 lb increase in a week (last week felt hella hard, this week only felt really hard...gimme 2 weeks and I may hit a 400 lb deadlift)

Posted: Thu Aug 03, 2006 5:21 pm
by Matt Z
Barbell Push Press - 225 lbs for 1 rep

This was the first time I've ever done more than bodyweight overhead.

Posted: Fri Aug 04, 2006 5:30 pm
by Matt Z
Barbell Squat (high-bar variation) - 335 lbs for 1 rep
Straight-leg Deadlift (straight-back) - 275 lbs for 5 reps

That's two new PRs in one workout and three in the last two days.

Posted: Thu Aug 10, 2006 12:06 pm
by DeadFrog
Some new highs in aux. exercises...

cable shoulder internal rotation 50 lbs X12 reps
cable shoulder external rotation 40 lbs X12 reps
BB Reverse Curl 75 lbs X 10 reps
Lever lateral raise 105 lbs X 10 reps
Cable tricep pushdown 220 lbs X 12 reps (strict form)

I'm getting close to highs in all the main exercises...

But meanwhile, wOOOOOt for the rotator cuff! LOL

Posted: Fri Aug 11, 2006 10:59 am
by Matt Z
Hmmm ... I don't usually include machine lifts here, since every machine is different, but what the heck.

Sled Leg Press - 500 lbs for 8 reps (not including weight of sled)
Prone Leg Curl - 200 lbs for 8 reps
Leg Press Calf Raise - 500 lbs for 15 reps (not including weight of sled)
Seated Calf Raise - 270 lbs for 15 reps (not including weight of lever)

Posted: Sun Aug 13, 2006 8:58 pm
by Mog16
snatch grip dead lifts
375 x 3 (rep record)
400 x 1 (new max)

PR's

Posted: Mon Aug 14, 2006 10:17 am
by jumperuk
well, im a long jumper so really only do certain lifts for this kind of thing, but ill add mine to the list anyway. Im 6.1 and weigh 175lbs.

Full squat 1 rep max = 385lbs
half squat 1 rep max = 525lbs
power clean 1 rep = 295lbs
power snatch 1 rep = 195lbs
bench press 1 rep = 250lbs

Posted: Mon Aug 14, 2006 5:11 pm
by DeadFrog
185 pounds incline bench press 11 reps

SWEET

Posted: Mon Oct 09, 2006 10:22 am
by Matt Z
Straight-leg Deadlift - 280 lbs for 8 reps*

* I did these using a thick (~1 1/2" diameter) bar with a mixed grip.

Posted: Mon Oct 09, 2006 5:17 pm
by Matt Z
Two new ones today!

Barbell Bench Press - 315 lbs for 1 rep
Incline Barbell Press - 270 lbs for 1 rep