EPTTL Health and Fitness Initiative 2011 - Page 435
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xJupiter9x
United States150 Posts
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Malinor
Germany4758 Posts
Press: 71kg 5-5-5-5-5 Deadlift: 190kg x 5 Day1/Week3 of Texas Method, and I hit my PR on Deadlift again, even after 5x5 squat. It seems I have done nothing too wrong. Next week is gonna be new PRs, that's gonna be sweet. Focussed a lot on technic on Squats and it went pretty well. For now, I believe that my lower back is the weak link and the cause for the weight shifting to my toes (because of leaning forward). It kind of makes sense, since if anything is sore after squatting, it is usually my lower back. Gonna start with Good Mornings on Thursday. I am going to order a smartphone with a decent camera the next couple of days, so then you guys can help me figuring stuff out. | ||
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MeShiet
Canada290 Posts
On July 13 2011 07:25 Malinor wrote: Squat: 170kg 5-5-5-5-5 Press: 71kg 5-5-5-5-5 Deadlift: 190kg x 5 Day1/Week3 of Texas Method, and I hit my PR on Deadlift again, even after 5x5 squat. It seems I have done nothing too wrong. Next week is gonna be new PRs, that's gonna be sweet. Focussed a lot on technic on Squats and it went pretty well. For now, I believe that my lower back is the weak link and the cause for the weight shifting to my toes (because of leaning forward). It kind of makes sense, since if anything is sore after squatting, it is usually my lower back. Gonna start with Good Mornings on Thursday. I am going to order a smartphone with a decent camera the next couple of days, so then you guys can help me figuring stuff out. I've noticed that with my friends who have never gone to the gym before that their lower back has been a huge weak link for everything they do. One friend has troubles keeping his arch tight while squatting. Another can't keep her back straight deadlifting. All the years of improper sitting and standing postures sure do show when they try to lift anything close to half their weight. | ||
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infinity21
Canada6683 Posts
 Tried squatting today. Can anyone tell me if the form looks ok? I know I'm tipping forward so I should try to keep the bar straight over my feet, right? | ||
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phyre112
United States3090 Posts
On July 13 2011 11:14 infinity21 wrote: Just came back from the gym Tried squatting today. Can anyone tell me if the form looks ok? I know I'm tipping forward so I should try to keep the bar straight over my feet, right? http://www.youtube.com/watch?v=H9whUg4y43Y Back arch is good, depth is good. Can't tell from this angle whether or not your knees are tracking at the same angle as your feet are placed - they should be, so make sure that they do. I wouldn't look down as much as you are during the squat, as keeping the head up helps to keep the chest puffed forward, and keeping the chest up stops the back from "giving in". The big thing though is that you're leaning so far forward. Try to keep the back more vertical; especially at just the bar weight, you don't want to let this become a habit. Keep your hips more underneath your body, so that you can get the hip drive out of the bottom of the lift, and it'll probably help you keep your knees out at higher weights too. Your flexibility will possibly take a hit from doing this, but that part looked pretty good from the video, so I don't think it'll be a problem. | ||
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infinity21
Canada6683 Posts
That should help to keep the bar over my feet so I don't tip over.My legs are so shot from doing leg presses last sat. Could only manage 1 rep of 145 lbs. I haven't done squats before but I think I can do at least 50 lb more  | ||
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eshlow
United States5210 Posts
Knees look like they cave in very slightly maybe... maybe not. Think about spreading the floor with your feet as you come up so the knees track over toes and don't sink in. This also helps activate your glutes more. You are doing high bar back squat which is fine. I don't know if you wanted to be doing LBBS like is prescribed in SS or anything like that. | ||
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infinity21
Canada6683 Posts
I tried reading SS but I found it incredibly boring compared to something like burn the fat feed the muscle. Didn't get through much lol. What is LBBS? Is that just a lower bar position on my back? | ||
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decafchicken
United States20168 Posts
@everyone: get windows live movie maker! very easy to make it so you cut out the parts where you're doing nothing, combining vids, making them vertical instead of horizontal, etc. and its free. @jupiter: power snatch looks pretty decent, are you working towards doing full snatches? Cant comment too much on form until you do some full ones. Definitely need to finish that pull on your power clean. Jerk looks pretty decent, it could just be me but it looks like your front foot is stopping too soon and landing before your back foot? maybe get it out further to fix that. also, might want to invest in some chalk, and if possible not doing the lifts inside of a cage. Maybe if youre ever near the oly gym stop in for a form check/advice. | ||
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Ludrik
Australia523 Posts
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Zafrumi
Switzerland1272 Posts
On July 13 2011 07:25 Malinor wrote: Squat: 170kg 5-5-5-5-5 Press: 71kg 5-5-5-5-5 Deadlift: 190kg x 5 Day1/Week3 of Texas Method, and I hit my PR on Deadlift again, even after 5x5 squat. It seems I have done nothing too wrong. Next week is gonna be new PRs, that's gonna be sweet. Focussed a lot on technic on Squats and it went pretty well. For now, I believe that my lower back is the weak link and the cause for the weight shifting to my toes (because of leaning forward). It kind of makes sense, since if anything is sore after squatting, it is usually my lower back. Gonna start with Good Mornings on Thursday. I am going to order a smartphone with a decent camera the next couple of days, so then you guys can help me figuring stuff out. actually it might be your posterior chain that is the weak link. if you can deadlift 220kg (I believe that was your 1RM right?), I hardly think your lower back is the problem tbh shifting the weight forward on your toes indicates to me a lack of strength in the hamstrings that should be "pulling" the weight towards your heels.but I might be wrong hehe gl with your PRs next week. smash them!! (and post some god damn videos already :p)edit: to everyone posting videos: please consider editing them in windows live movie maker (its free and real easy to use) and rotate the image so we dont have to tilt our head all the time | ||
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Logros
Netherlands9913 Posts
On July 13 2011 06:17 Logros wrote: Hey guys I need some help with my squat form. It was really breaking down so I did some sets today with a lighter weight (55 kg) but it still shows the problems I'm having. The main thing is that I shift forward when moving up with the weight and it turns into a bit of 'squat morning'. It's not as pronounced with the lower weight but it's still pretty obvious. Ignore the gay music and the drenched pants from the pouring rain outside  + Show Spoiler + I really think it's a technique issue as I'm deadlifting 125kg 1x5 pretty easy at the moment. I hope you guys can give me some tips . Edited the movie so it's easier to watch. | ||
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Zafrumi
Switzerland1272 Posts
thank youmy 2 cents about your form: try to keep your core and upper back really tight (squeeze abs and upper back hard!). especially at the end of the set you seemed to lose tightness which prevented your torso from going up the same speed as your hips (and this made you lean forward). another thing that might help: imagine pushing your knees back while you are extending them. this will activate your hamstrings and hopefully keep the weight where it is supposed to be: on your heels. | ||
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sJarl
Iceland1699 Posts
If you are laying on some goodies (looking at you Malinor!) please link them to me If you don't want to be in it please send me a PM about it. | ||
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Zafrumi
Switzerland1272 Posts
feel free to use them contact me if you need the actual files! | ||
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inimenesc
Estonia374 Posts
Squat: 40kg x 5 60kg x 3 72.5kg 5-5-5-5-5 OHP: 40kg 5-5-5-5-5(Finally got it, after 2 fails ^^) Deadlift: 40kg x 10 60kg x 5 90kg x 5 i feel like i am a victim of hit and run...havent had this before, guess the workout really was hard this time for me. OHP is so...bad..but so are squats and deadlift. -e- if i ride to gym about 20mins on bike(fast pace) then do 5min on running, i am set for lifts? I dont have more than 2min rest between bike and running. | ||
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Necosarius
Sweden4042 Posts
And I was really stiff today, didn't dare to go all out on squat. Not my best workout :/But I got The primal blueprint today, I'm gonna start read it tonight! | ||
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funkie
Venezuela9377 Posts
On July 14 2011 05:04 Necosarius wrote: Failed on 142.5 kg DL today, my grip felt really weak And I was really stiff today, didn't dare to go all out on squat. Not my best workout :/But I got The primal blueprint today, I'm gonna start read it tonight! No worries man! Next time you'll get it, and as a Bonus, you'll have crowd to cheer you up. On MOnday, I was really into work out, I had this rage inside of me, anger and all of shit just piled up, and I hit it like no other day. been a while since I upped my deadlift. I did 1x5 130kg, and it was so easy, (i posted this a few pages a go), a couple of guys were there, and they were like "just by looking at the bar, I'm tired haha". Then I went into rage mode, loaded 140kg, proceeded to lift it up (super smooth btw), and at the end, smiled back at one of the girls in the gym. Epic? yes. Success? yet to know  .hit it! :D | ||
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Catch
United States616 Posts
On July 14 2011 04:13 sJarl wrote: Gone through the last 100 pages (only 330 left...) looking for cool vids of you guys that can be combined into something useful. If you are laying on some goodies (looking at you Malinor!) please link them to me If you don't want to be in it please send me a PM about it. My only good video is on my journal at WBB. I can get an audio only version if you want. I think next week or the week after I'll be maxing out again with another sweet video But don't expect you to wait for that one or anything, just thought I'd share. On a side note, I'm gettin fuarking sick and no vit D. On another side note. The USA womens soccer is in the world cup finals. Fuck yeah! I'm about to wife my girl Hope Solo. + Show Spoiler + ![[image loading]](http://sports.popcrunch.com/wp-content/uploads/2008/05/hope-solo-1.jpg) | ||
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sJarl
Iceland1699 Posts
On July 14 2011 05:27 Catch wrote: My only good video is on my journal at WBB. I can get an audio only version if you want. I think next week or the week after I'll be maxing out again with another sweet video But don't expect you to wait for that one or anything, just thought I'd share. On a side note, I'm gettin fuarking sick and no vit D. On another side note. The USA womens soccer is in the world cup finals. Fuck yeah! I'm about to wife my girl Hope Solo. I got those already | ||
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