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sick sick sick sick sick 
idk if its abs, back, dodgy form (mobility)... i get it allll the time, until i get stronger. then i get it again. obv its a combination of these. try thinking "chest up" and going slightly slower (whilst thinking about correcting form) (you'll get worn out faster but will have better form)
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On April 18 2012 04:03 Daigomi wrote: I've got a question regarding squats. I've gone up by about 20kg in the last month, but I'm starting to lean forward when I squat. It's strange because my weight doesn't shift from the heels of my feet, but when I go up my ass moves independently from my chest, so I'm forced to pull my chest up with my back. Is there anything I can focus on to stop this, and if not, how should I exercise to prevent this? Simply go 10kg back on squats and wait for my back to gain some strength? I'm experiencing this same thing, I'm interested!
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Often the cue "chest up" is enough. Strengthening your back is also very helpful to being able to keep the chest up and not turn the movement into a "squat-morning".
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South Africa4316 Posts
On April 18 2012 04:18 sJarl wrote: Often the cue "chest up" is enough. Strengthening your back is also very helpful to being able to keep the chest up and not turn the movement into a "squat-morning". Chest up is hard for me at the start of the squat, as it feels like the bar will roll down my back if I lift my chest. My back isn't rounded, but my chest is also not up, so I'm basically leaning slightly forward with a straight back at the start of the movement. Could that be the reason for my issues at the bottom of the squat? If so, how would I straighten my back at the top without the bar rolling down my back? I should probably mention that I'm squatting low bar.
Also, squat-morning is a perfect name for this. It's not quite a goodmorning, but it's definitely heading in that direction.
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On April 18 2012 04:30 Daigomi wrote:Show nested quote +On April 18 2012 04:18 sJarl wrote: Often the cue "chest up" is enough. Strengthening your back is also very helpful to being able to keep the chest up and not turn the movement into a "squat-morning". Chest up is hard for me at the start of the squat, as it feels like the bar will roll down my back if I lift my chest. My back isn't rounded, but my chest is also not up, so I'm basically leaning slightly forward with a straight back at the start of the movement. Could that be the reason for my issues at the bottom of the squat? If so, how would I straighten my back at the top without the bar rolling down my back? I should probably mention that I'm squatting low bar. Also, squat-morning is a perfect name for this. It's not quite a goodmorning, but it's definitely heading in that direction.
yes, that could very well be the reason you are not getting fast enough out from the hole.
chalk your back if you aren't already and add some muscles on your upper back so the bar fits more snugly. gripping the bar harder also helps alot.
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On April 18 2012 04:03 Daigomi wrote:Crossposting this from the PR thread, since I'm fairly happy with the progress and since it has pretty pictures: Show nested quote +On April 16 2012 01:23 Daigomi wrote:I've been doing SS for almost exactly six months (if you exclude a month in the middle where I couldn't do anything), so I thought it was about time to post an update. Six months ago I had never been in a gym in my life, and I hadn't exercised in 6 or 7 years, so I was very weak: 6 months agoBW: 82kg (180cm height) Squat: 45kg (5x5) Deadlift 50kg (5x5) Bench: 30kg (5x5) Press: 20kg (5x5) Chin-ups: 3-3-2 (started in December) After six months, I'm feeling a bit less like a weakling, but there's still lots of progress to be made. Current stats: CurrentBW: 83kg Squat: 130kg (5RM) Deadlift: 150kg (5RM) Bench: 75kg (3x5) Press: 57kg (5RM) Chin-ups (bodyweight): 9 Chin-ups (weighted): 8kg (3x5) Dips (weighted): 11kg (3x5) Also, here are some graphs of the progress. I'm only showing the max weight per session, and the width of the bar indicates number of reps: + Show Spoiler [Graphs] + :D I've got a question regarding squats. I've gone up by about 20kg in the last month, but I'm starting to lean forward when I squat. It's strange because my weight doesn't shift from the heels of my feet, but when I go up my ass moves independently from my chest, so I'm forced to pull my chest up with my back. Is there anything I can focus on to stop this, and if not, how should I exercise to prevent this? Simply go 10kg back on squats and wait for my back to gain some strength? Wow, pretty sick progress, I'm jelly :p
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South Africa4316 Posts
On April 18 2012 04:53 sJarl wrote:Show nested quote +On April 18 2012 04:30 Daigomi wrote:On April 18 2012 04:18 sJarl wrote: Often the cue "chest up" is enough. Strengthening your back is also very helpful to being able to keep the chest up and not turn the movement into a "squat-morning". Chest up is hard for me at the start of the squat, as it feels like the bar will roll down my back if I lift my chest. My back isn't rounded, but my chest is also not up, so I'm basically leaning slightly forward with a straight back at the start of the movement. Could that be the reason for my issues at the bottom of the squat? If so, how would I straighten my back at the top without the bar rolling down my back? I should probably mention that I'm squatting low bar. Also, squat-morning is a perfect name for this. It's not quite a goodmorning, but it's definitely heading in that direction. yes, that could very well be the reason you are not getting fast enough out from the hole. chalk your back if you aren't already and add some muscles on your upper back so the bar fits more snugly. gripping the bar harder also helps alot. I'm not currently chalking my back, so I'll look into that. I'll also focus on gripping the bar more tightly and see if that works. My back muscles have been coming along (thanks to press and pull-ups), but as with any muscle growth it's not going to get bigger quickly, so I guess I just have to wait for it
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On April 18 2012 05:28 Daigomi wrote:Show nested quote +On April 18 2012 04:53 sJarl wrote:On April 18 2012 04:30 Daigomi wrote:On April 18 2012 04:18 sJarl wrote: Often the cue "chest up" is enough. Strengthening your back is also very helpful to being able to keep the chest up and not turn the movement into a "squat-morning". Chest up is hard for me at the start of the squat, as it feels like the bar will roll down my back if I lift my chest. My back isn't rounded, but my chest is also not up, so I'm basically leaning slightly forward with a straight back at the start of the movement. Could that be the reason for my issues at the bottom of the squat? If so, how would I straighten my back at the top without the bar rolling down my back? I should probably mention that I'm squatting low bar. Also, squat-morning is a perfect name for this. It's not quite a goodmorning, but it's definitely heading in that direction. yes, that could very well be the reason you are not getting fast enough out from the hole. chalk your back if you aren't already and add some muscles on your upper back so the bar fits more snugly. gripping the bar harder also helps alot. I'm not currently chalking my back, so I'll look into that. I'll also focus on gripping the bar more tightly and see if that works. My back muscles have been coming along (thanks to press and pull-ups), but as with any muscle growth it's not going to get bigger quickly, so I guess I just have to wait for it 
I think its more worth looking in the way you descend and where exactly you position your bar. I have the same issue but I find I can keep more vertical by placing the bar lower and not pushing my butt so far back while going down (consider I can get bellow parallel with chins perfectly vertical though). That said, my technique still breaks down on 90% 1rm and above.
Iono, seems like a huge pain in the ass to chalk the bar doing anything than a world record. Also seems like a good way to get expelled of your gym.
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haha yeah, imagine their faces when they come in and see you chucking chalk over your shoulders haha
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i dunno, but it's the most natural thing in the world at my place It's just so much safer.
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On April 18 2012 07:07 sJarl wrote:i dunno, but it's the most natural thing in the world at my place  It's just so much safer.
But also not at all necessary at the majority of Gyms in the united states =p.
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Squat 1rm is at 395lb =]. I did 405 but wasn't happy with the depth which was right at parallel, maybe a tad high, so I can't bring myself to consider it my 1rm, sad day.
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On April 18 2012 07:07 sJarl wrote:i dunno, but it's the most natural thing in the world at my place  It's just so much safer.
It must be cool to train around where 300 pound people sniff ammonia and spit blood on a bucket for fun.
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I just watched Pavel's Power to the People DVD. Gotta love his russian accent. There was a few useful tips in there, but all in all it's mostly the same stuff that everyone else talks about.
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going to crack that double BW squat today. currently at 69kg 172cm, last squat session did 135kgx5
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Today, as I was preparing to do pullups at the gym, a man came into the room. Mid-thirties, wearing something objectively ridiculous. Not like circus-ridiculous, but like he'd accidentally turned on espn once and glimpsed a particularly flamboyant tennis player, thinking that's what exercisers wore.
His was no confident stride. He came shambling into the room. Now that I say it out loud it doesn't sound right, but I googled it and that's totally what he did. He walked in a manner equal to or at least closely approaching that of a shamble. Slumped shoulders, head down like he was expecting to be attacked, dragging his feet behind him while at the same time trying defiantly to look like he knew exactly what he was doing. His eyes; sunken, his waist; thinner than my biceps. And I don't brag about my biceps. Not all the time.
You could tell he hated being there. It was not his choice. He looked like a child, forced into an art museum by his parents. All he ever wanted was to be back at the hotel, playing his gameboy. There was an air of injustice about him as he walked past me. For a brief second our eyes met and though no words were spoken, his lips moved. Furiously. Silently.
He went into the other room. Then, a minute later, he came back. He looked around, saw something that made sense, and picked up a medicine ball. He went back onto the other room, and from what I heard he appeared to be bouncing it. The bounces soon became irregular and dispirited, and before long, he came back out again, without the ball. It was behind him now.
His back was straighter. He seemed more confident. He had obviously worked something out. And though we were underground in the weights room, I could sense the spring in his step and the sun on his face as he looked around, offered a silent, triumphant farewell, and left, never to return.
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On April 18 2012 09:35 GoTuNk! wrote:Show nested quote +On April 18 2012 07:07 sJarl wrote:i dunno, but it's the most natural thing in the world at my place  It's just so much safer. It must be cool to train around where 300 pound people sniff ammonia and spit blood on a bucket for fun.
it is although one guy is pushing 440lb body weight...
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Yeeeeeeeahhhhh
squat (kg) 130x5, 140x5, 140x4 DL 100x3, 130x3, 140x5
double bodyweight squat feels good. DL is still kinda weak in comparison though. Been a good day for me. Gym + Naniwa 4-0 + some guy gave me $100 for returning his lost wallet.
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On April 18 2012 17:02 Osmoses wrote:+ Show Spoiler + Today, as I was preparing to do pullups at the gym, a man came into the room. Mid-thirties, wearing something objectively ridiculous. Not like circus-ridiculous, but like he'd accidentally turned on espn once and glimpsed a particularly flamboyant tennis player, thinking that's what exercisers wore.
His was no confident stride. He came shambling into the room. Now that I say it out loud it doesn't sound right, but I googled it and that's totally what he did. He walked in a manner equal to or at least closely approaching that of a shamble. Slumped shoulders, head down like he was expecting to be attacked, dragging his feet behind him while at the same time trying defiantly to look like he knew exactly what he was doing. His eyes; sunken, his waist; thinner than my biceps. And I don't brag about my biceps. Not all the time.
You could tell he hated being there. It was not his choice. He looked like a child, forced into an art museum by his parents. All he ever wanted was to be back at the hotel, playing his gameboy. There was an air of injustice about him as he walked past me. For a brief second our eyes met and though no words were spoken, his lips moved. Furiously. Silently.
He went into the other room. Then, a minute later, he came back. He looked around, saw something that made sense, and picked up a medicine ball. He went back onto the other room, and from what I heard he appeared to be bouncing it. The bounces soon became irregular and dispirited, and before long, he came back out again, without the ball. It was behind him now.
His back was straighter. He seemed more confident. He had obviously worked something out. And though we were underground in the weights room, I could sense the spring in his step and the sun on his face as he looked around, offered a silent, triumphant farewell, and left, never to return.
I look forward to these stories 
Nothing special this morning. Was able to pull 295lb x5 so DL still going strong
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infinity21
Canada6683 Posts
Running on 9 hours of sleep... in the last 3 days. Had an exam last night then an assignment due at 3 AM. Turns out I already had perfect on the test set by midnight so I could've went to bed early  If I fail OHP tonight, I'll blame it on that lol
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