On September 01 2012 09:48 rEiGN~ wrote: So did I get that right, I shouldn't retract scapula when deadlifting?
Not completely sure but I might have built a habit of doing that.
Letting the scapula foward allows to reduce the range of motion. However pulling it back makes lockout harder, so you need to find the sweet spot for you. I always rocket the floor and have to fight the lockout, so I try to keep it fully retracted from start.
At the guy squatting:
Good technique, I think u can ighten ur abs more, your upper back (imagine pinching together elbows, neck and middle back), and pull your elbows down. Elbows up=lean foward.
Good technique, I think u can ighten ur abs more, your upper back (imagine pinching together elbows, neck and middle back), and pull your elbows down. Elbows up=lean foward.
Technique isn't bad but there are a few things you can work on. First, you must really focus on pushing your chest out before each rep. From the first rep you were leaning forward with your chest. Second, you need to focus on tightening your core, especially after the first rep. In that set, the more tired you got the further you started leaning forward. That's fairly normal, but it's something you should definitely work on. Other than that it looked pretty good to me.
Getting bad cramps, but posture finally improving some. Hard to maintain, but ok until like 3pm. All restrictions lifted, short of playing rugby, football (americano), wrestling, boxing, which are permanent.
Hopefully I can get some more solid gains tomorrow regarding SS (I've been trying to keep weight reasonably low due to some lingering restrictions on movement, I didn't want to injure myslef)
On September 01 2012 09:48 rEiGN~ wrote: So did I get that right, I shouldn't retract scapula when deadlifting?
Not completely sure but I might have built a habit of doing that.
Letting the scapula foward allows to reduce the range of motion. However pulling it back makes lockout harder, so you need to find the sweet spot for you. I always rocket the floor and have to fight the lockout, so I try to keep it fully retracted from start.
At the guy squatting:
Good technique, I think u can ighten ur abs more, your upper back (imagine pinching together elbows, neck and middle back), and pull your elbows down. Elbows up=lean foward.
Aren't elbows supposed to be up with low-bar? For me, if elbows aren't up my wrists get fucked quite hard (but my flexibility is just a tiny bit too weak for proper low bar squats, so that might be why). I know Rippetoe suggests elbows up, but also chest up. Personally, it feels a bit like tightening your back with deadlifts: the chest up movement is uncomfortable because you're pushing against your the rest your body, but that's also what allows you to get into a nice tight position.
On September 01 2012 09:48 rEiGN~ wrote: So did I get that right, I shouldn't retract scapula when deadlifting?
Not completely sure but I might have built a habit of doing that.
Letting the scapula foward allows to reduce the range of motion. However pulling it back makes lockout harder, so you need to find the sweet spot for you. I always rocket the floor and have to fight the lockout, so I try to keep it fully retracted from start.
At the guy squatting:
Good technique, I think u can ighten ur abs more, your upper back (imagine pinching together elbows, neck and middle back), and pull your elbows down. Elbows up=lean foward.
Aren't elbows supposed to be up with low-bar? For me, if elbows aren't up my wrists get fucked quite hard (but my flexibility is just a tiny bit too weak for proper low bar squats, so that might be why). I know Rippetoe suggests elbows up, but also chest up. Personally, it feels a bit like tightening your back with deadlifts: the chest up movement is uncomfortable because you're pushing against your the rest your body, but that's also what allows you to get into a nice tight position.
I think rippetoe is wrong, you have to push your chest up and your elbows down. It seems quite obvious to me you will lean foward when ur elbows are up, kinda like squatting while looking ur feet. Here is a video with some real squatters, the norm seems to be elbows down. My own experience is elbows down aswell.
On September 01 2012 09:48 rEiGN~ wrote: So did I get that right, I shouldn't retract scapula when deadlifting?
Not completely sure but I might have built a habit of doing that.
Letting the scapula foward allows to reduce the range of motion. However pulling it back makes lockout harder, so you need to find the sweet spot for you. I always rocket the floor and have to fight the lockout, so I try to keep it fully retracted from start.
At the guy squatting:
Good technique, I think u can ighten ur abs more, your upper back (imagine pinching together elbows, neck and middle back), and pull your elbows down. Elbows up=lean foward.
Aren't elbows supposed to be up with low-bar? For me, if elbows aren't up my wrists get fucked quite hard (but my flexibility is just a tiny bit too weak for proper low bar squats, so that might be why). I know Rippetoe suggests elbows up, but also chest up. Personally, it feels a bit like tightening your back with deadlifts: the chest up movement is uncomfortable because you're pushing against your the rest your body, but that's also what allows you to get into a nice tight position.
I think rippetoe is wrong, you have to push your chest up and your elbows down. It seems quite obvious to me you will lean foward when ur elbows are up, kinda like squatting while looking ur feet. Here is a video with some real squatters, the norm seems to be elbows down. My own experience is elbows down aswell.
But how do you stop the bar from just rolling off your back when your chest is up and your elbows are down (assuming you do a low-bar squat)? If you have massive traps you can rest the bar on them, but I definitely can't do that and I'm guessing that Levy doesn't have the traps to do it either. I'm asking because my wrists take all the weight if I keep my elbows down. I had tendonitis in my wrists a few months ago because of that and had to spend a three weeks working on pushing my elbows up before the pain stopped.
I tried to find the vids of you squatting so that I could see what you do, but I could only find the old vid with the belt:
Unfortunately, due the angle and quality it's hard to see how exactly you hold your elbows in that picture.
On September 01 2012 09:48 rEiGN~ wrote: So did I get that right, I shouldn't retract scapula when deadlifting?
Not completely sure but I might have built a habit of doing that.
Letting the scapula foward allows to reduce the range of motion. However pulling it back makes lockout harder, so you need to find the sweet spot for you. I always rocket the floor and have to fight the lockout, so I try to keep it fully retracted from start.
At the guy squatting:
Good technique, I think u can ighten ur abs more, your upper back (imagine pinching together elbows, neck and middle back), and pull your elbows down. Elbows up=lean foward.
Aren't elbows supposed to be up with low-bar? For me, if elbows aren't up my wrists get fucked quite hard (but my flexibility is just a tiny bit too weak for proper low bar squats, so that might be why). I know Rippetoe suggests elbows up, but also chest up. Personally, it feels a bit like tightening your back with deadlifts: the chest up movement is uncomfortable because you're pushing against your the rest your body, but that's also what allows you to get into a nice tight position.
I think rippetoe is wrong, you have to push your chest up and your elbows down. It seems quite obvious to me you will lean foward when ur elbows are up, kinda like squatting while looking ur feet. Here is a video with some real squatters, the norm seems to be elbows down. My own experience is elbows down aswell.
But how do you stop the bar from just rolling off your back when your chest is up and your elbows are down (assuming you do a low-bar squat)? If you have massive traps you can rest the bar on them, but I definitely can't do that and I'm guessing that Levy doesn't have the traps to do it either. I'm asking because my wrists take all the weight if I keep my elbows down. I had tendonitis in my wrists a few months ago because of that and had to spend a three weeks working on pushing my elbows up before the pain stopped.
I tried to find the vids of you squatting so that I could see what you do, but I could only find the old vid with the belt:
Unfortunately, due the angle and quality it's hard to see how exactly you hold your elbows in that picture.
I've changed my technique since then, cause I was leaning foward. I do have massive traps, but I don't mean you should keep elbows completely down. Just focus on pulling em down, and find the most comfortable position there.If everything is tight, nothing will roll backwards. Some guys can even squat without holding the bar (dunno how the fuck is that possible)
Edit: I really like Alexey Nikolin, at 0:40 in the vid.
On September 01 2012 09:48 rEiGN~ wrote: So did I get that right, I shouldn't retract scapula when deadlifting?
Not completely sure but I might have built a habit of doing that.
Letting the scapula foward allows to reduce the range of motion. However pulling it back makes lockout harder, so you need to find the sweet spot for you. I always rocket the floor and have to fight the lockout, so I try to keep it fully retracted from start.
At the guy squatting:
Good technique, I think u can ighten ur abs more, your upper back (imagine pinching together elbows, neck and middle back), and pull your elbows down. Elbows up=lean foward.
Aren't elbows supposed to be up with low-bar? For me, if elbows aren't up my wrists get fucked quite hard (but my flexibility is just a tiny bit too weak for proper low bar squats, so that might be why). I know Rippetoe suggests elbows up, but also chest up. Personally, it feels a bit like tightening your back with deadlifts: the chest up movement is uncomfortable because you're pushing against your the rest your body, but that's also what allows you to get into a nice tight position.
I think rippetoe is wrong, you have to push your chest up and your elbows down. It seems quite obvious to me you will lean foward when ur elbows are up, kinda like squatting while looking ur feet. Here is a video with some real squatters, the norm seems to be elbows down. My own experience is elbows down aswell.
But how do you stop the bar from just rolling off your back when your chest is up and your elbows are down (assuming you do a low-bar squat)? If you have massive traps you can rest the bar on them, but I definitely can't do that and I'm guessing that Levy doesn't have the traps to do it either. I'm asking because my wrists take all the weight if I keep my elbows down. I had tendonitis in my wrists a few months ago because of that and had to spend a three weeks working on pushing my elbows up before the pain stopped.
I tried to find the vids of you squatting so that I could see what you do, but I could only find the old vid with the belt:
Unfortunately, due the angle and quality it's hard to see how exactly you hold your elbows in that picture.
I've changed my technique since then, cause I was leaning foward. I do have massive traps, but I don't mean you should keep elbows completely down. Just focus on pulling em down, and find the most comfortable position there.If everything is tight, nothing will roll backwards. Some guys can even squat without holding the bar (dunno how the fuck is that possible)
Edit: I really like Alexey Nikolin, at 0:40 in the vid.
Ok cool, that's kind of what I've been doing. I do think that if you're starting out, elbows up are probably needed in order to keep the bar up. I started doing SS at the same time as three of my friends, and between us it's definitely been a case of the bulkier guys having an easier time holding the bar up. Regarding the technique, I personally focus on pushing my elbows up first and then push my chest up (which automatically moves the elbows back down again slightly). It feels a bit uncomfortable pushing my chest up, but overall the position it results in feels tight.
This pic is from two months ago, and my technique has improved significantly since then, but I think it's a good pic of my starting position:
Okay guys here i go Ive never posted in this thread and im looking for some advice! Im a 6'6 215 pound male 17 years old around 12% body fat atm training swimming so training is about 30 hours a week. Im looking for some good foods that i can eat that would allow me to go to around 8% body fat (I want to be ripped!!!) and still maintain strength and training regimes. I eat around 6000 calories a day just to maintain my regime but ive recently started to eat 5k instead mostly proteins and carbs with as little fat as i can. I've lost a fair amount of fat but my strength hasnt really increased. Ive started traiing chinups and they are extremly hard for me because of my massive size, so im only able to do around 9-10 before i cant do it properly, my goal is 25 by the end of september! (i did 2 start of summer and got sick for 2 weeks during summer). Basically, i want to know the proper techinique of a chin up just to be sure im training perfectly, and some advice on easy foods to make that i can carry around with me and eat at school. Recipies and steps would be greatly appreciated! also is 0% milk the way to go or 1%? :D thanks in advance!!!
Wow i just read the actual guidelines lol sorry but my i think this might still be worth of response :D im hoping to get some real help! if you guys want ill post my workout's here and put on pics or something to help you guys help me but i must sleep training at 7 am tomorrow
Oh and i eat quiznos tuna sub large whole wheat with onions and olives no cheese or mayo but there is a bit of mayo with the tuna but almost none, is that okay to eat for lunch? normally i dont have time to go all the way home and cook so i eat that :D
On September 03 2012 06:39 funkie wrote: been busy as hell this week, will probably start making some designs for some sick shirts for us this week.
Will post updates here .
funkie, I'm happy to help out with typography or basic photoshopping if you need it, but my skill in making anything from scratch is very low :p
Went to gym tonight and almost did 140kg 3x5 before failing the last rep of the last set. Still, my squat is feeling strong. I'm confident I can work up to 150kg 5RM in the next 2 weeks, and 1RM at 160kg (2x BW!) in the next month. Deadlift is going more slowly since I'm still working on not pulling with my lower back, which I'm finding really hard. The moment my legs get tired, I pull with my back, which is happening on 155kg even though I can 1RM like 185. Bloody annoying.
EPT
![[image loading]](http://i.imgur.com/u7NrS.jpg)
![[image loading]](http://i.imgur.com/VuckH.jpg<br>The second screenshot was taken a bit early, the guy hadn't pulled his chest up properly at this point, but you can see the elbows up.)
![[image loading]](http://i.imgur.com/U5aSV.png)
![[image loading]](http://i.imgur.com/sRfz3.jpg)
Ive never posted in this thread and im looking for some advice! Im a 6'6 215 pound male 17 years old around 12% body fat atm training swimming so training is about 30 hours a week. Im looking for some good foods that i can eat that would allow me to go to around 8% body fat (I want to be ripped!!!) and still maintain strength and training regimes. I eat around 6000 calories a day just to maintain my regime but ive recently started to eat 5k instead mostly proteins and carbs with as little fat as i can. I've lost a fair amount of fat but my strength hasnt really increased. Ive started traiing chinups and they are extremly hard for me because of my massive size, so im only able to do around 9-10 before i cant do it properly, my goal is 25 by the end of september! (i did 2 start of summer and got sick for 2 weeks during summer). Basically, i want to know the proper techinique of a chin up just to be sure im training perfectly, and some advice on easy foods to make that i can carry around with me and eat at school. Recipies and steps would be greatly appreciated! also is 0% milk the way to go or 1%? :D thanks in advance!!!
but my i think this might still be worth of response :D im hoping to get some real help! if you guys want ill post my workout's here and put on pics or something to help you guys help me but i must sleep training at 7 am tomorrow![[image loading]](http://www.myemoticons.com/emoticons/images/msn/smiley-in-action/weightlifting.gif)
