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On August 15 2012 09:39 phyre112 wrote:
As far as the "squat morning" - leaning forward on your way up, and pulling the last bit of the rep with your back and hams, that means you have a weak core and a weak low back, or that you're not getting the motion right. Are you high bar squatting, or low bar? How wide is your stance? Video would really help.
!
I do high bar squatting. It just feels really unstable when I initially start trying to push my way up, I feel like my legs push the weight up fine but I have a lot of difficulty keeping my body from falling over with the weights on my shoulders. My knees are lined up around my shoulders when I'm bent down all the way at the bottom of the squat before I push up.
Definitely gonna read up on the oly thread for some beginner stuff. That one C&J felt really really interesting.
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today's lifts
squat: 135x2x10, 185x10, 225x5, 275x3, 305x6PR!, 275x5
16" box squat: 335x3x1, 335x2, 275x10
highbar squat 225x5x5, 185x3x10, 135x3x10
bench press: 135x10, 185x5, 225x3, 265x4, (225x2x9 (paused reps)
90lb dumbbell incline press: x5x8 each hand
100lb dumbbell row: 5x8 each hand
hanging leg raise: 5x10
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On August 15 2012 10:24 Snuggles wrote:Show nested quote +On August 15 2012 09:39 phyre112 wrote:
As far as the "squat morning" - leaning forward on your way up, and pulling the last bit of the rep with your back and hams, that means you have a weak core and a weak low back, or that you're not getting the motion right. Are you high bar squatting, or low bar? How wide is your stance? Video would really help.
! I do high bar squatting. It just feels really unstable when I initially start trying to push my way up, I feel like my legs push the weight up fine but I have a lot of difficulty keeping my body from falling over with the weights on my shoulders. My knees are lined up around my shoulders when I'm bent down all the way at the bottom of the squat before I push up. Definitely gonna read up on the oly thread for some beginner stuff. That one C&J felt really really interesting.
For the squats, just remember to keep the chest up and don't be afraid to push your knees out and forward. You're probably more posterior chain dominant than quad dominant so its compensating. It will come with time and work.
As for the oly lifting, welcome and good luck :D Just remember two things. a) you can't get better without practice and b) people are staring because they're scared and jealous.
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Been lifting for a few years before I stopped last school year (mostly just squat/deadlift/bench/OH press) and got back into lifting in May.
Just started learning the oly lifts (self-study as well as getting coached for at least the next 3-6 months, really just focusing on hammering down technique). Also cutting weight (was 236lbs/107kg in March, now 211lbs/96kg, hope to be 185lbs/84kg) by March 2013). My long term weightlifting goals are to clean and jerk 3 plates (143kg) and snatch 2 plates (102kg). I hope to be able to reach these weights within 3 years. My 1RM front and back squats are 295lbs/134kg and 365lbs/165kg respectively, if that gives any idea of my starting strength level.
TL;DR - Started getting coached in oly lifting, hope to reach 102kg snatch and 143kg clean and jerk within 3 years at 77kg or 84kg BW
Entropic
15 August 2012 -> 31 December 2012
BW: 96kg ---> 84kg
Squat: 165kg ---> 175kg
Front Squat: 134kg ---> 140kg
Deadlift: 154kg ---> 165kg
Push Press: 70kg ---> 75kg
Bench Press: 111kg ---> 115kg
Snatch: N/A ---> 60kg
Clean & Jerk: N/A ---> 85kg
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Yesterday's workout:
Back Squat:
60kg, 100kg, 110kg, 120kg, 130kg, 140kg, 150kg, 165kg.
130kg, 135kg, 140kg, 145kg, 150kg x 3
100kg x 2 x 5
I tried to focus more on form than on "lifting heavy stuff". I thought everything was pretty good, until the 165kg x 1, which I was tired and the last "Bit of it" was me screaming "teeeeeh ehllllllllll" to push moar. It worked. Awesome.
Chinups: 6-6-6
Deadlift: 140kg x 1 x 5 My grip sucks, and I'm trying to do speed Deadlifts to improve my "pulling" speed on the clean. go me!.
OHP: 60kg x 3 x 5 Solid form, and speedy reps. good shit.
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edit: Okay, apparently everyone is doing their numbers differently.
weight x reps x sets is what I'm using below
Fucking super pissed, so tired due to work, just finished working and it's 1 AM (started at 9). Did manage to squeeze out some gym time at least.
Went to the gym super tired and hungry, having only eaten like 20 pieces of sushi for the day.
Squats:
130 x 5 x 2
130 x 2 x 1 (fucking failed like a little bitch)
100 x 5 x 1
Press:
72.5 x 4 x 1
72.5 x 3 x 1
60 x 5 x 1
Full of fucking fail
Pull ups:
10-10-8
Was basically dead at this point, was actually going to do cleans, but pussied out and did pull ups instead
Also played around with overhead squats for the 2nd time ever, got to 50 kg, which I thought was pretty good. I have a question on overhead squats though, I basically keep my back arc inwards as much as possible like I'm doing squats and DLs, but the back feels a little weird when I have weight over myself, I feel like I'm using a lot of my lower back muscles. Is this correct?
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Today:
Squat 1x3 80, 120, 1x1 140, 1-1F 160kg - First single wasn't too hard, the bar slipped down on my back during the second one so that was it.
BP 1x5 50, 60, 1x3 75, 85, 1-2F-1-2F 100kg - bad setup on the first 3 sets, last set was missed by very little. I should have a double on Sunday without too much problem.
Weighted chin ups 1x2 +42.5kg, 40kg - I was feeling pretty spent, so I decided not to push myself this time.
Shrugs 1x3 70, 120, 145, 3x3 160, 1x3 145kg - 160kg was done with mixed and the last set was with hook grip, rest were normal.
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Completed a 20 hour fast just now. It's really amazing to me how I can go this long without feeling even remotely hungry, compared to before doing IF when my stomach would begin to growl if I went 4 hours without food. Adaptation ftw.
ANYWAY
Yesterday:
DL 145kg 4x
Elevated DL 120kg 2x5
Back squat 120kg 3x5
Today:
Inclined DB chest press 17kg 4x15
Flat chest flies 11kg 4x20
Tricep extensions 1 set of 50, 1 set of 35
Quick in and out workout.
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Squats: 165kgx1x15 (problem funkie?)
BP: 115kgx3x7, 115kgx2, 110kgx2
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Today's workout: "DT"
5 rounds for time (@70 kg.):
12 deadlift
9 hang power clean
6 push jerk/push press
8:25
Absolutely destroyed my old PR which was very nice. My cardio is good and I have never been stronger than I am now - looking forward to competitions on the 25th of August and the 22nd of September!
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Hit 180kg x5 back squat but didn't go low enough, 160kg x5 went pretty low though, as low as the wraps on my knees permit, but definitely not ATG 
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On August 17 2012 04:05 GoTuNk! wrote:
Squats: 165kgx1x15 (problem funkie?)
BP: 115kgx3x7, 115kgx2, 110kgx2
you suck .
but you truly are an inspiration to me. Let's fucking do this. :D
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Just met my goal of 3700 kcal for the day. Had to stuff myself before midnight as usual lol.
Also dropping a workout this week due to having 3 exams in a 6 day span. fml
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On August 17 2012 06:52 theJob wrote:Just met my goal of 3700 kcal for the day. Had to stuff myself before midnight as usual lol. Also dropping a workout this week due to having 3 exams in a 6 day span. fml
Bulking up? Sucks that you had to drop out on a workout with all that food going into your stomach =(
2 Days from now I'm going to attempt to perfect my sets on my squats and add more weights on my deadlift, I can't freaking wait but at the same time I really don't want to fail and go for a third time on the same weights =_=
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On August 17 2012 11:33 Snuggles wrote:Show nested quote +On August 17 2012 06:52 theJob wrote:Just met my goal of 3700 kcal for the day. Had to stuff myself before midnight as usual lol. Also dropping a workout this week due to having 3 exams in a 6 day span. fml Bulking up? Sucks that you had to drop out on a workout with all that food going into your stomach =( 2 Days from now I'm going to attempt to perfect my sets on my squats and add more weights on my deadlift, I can't freaking wait but at the same time I really don't want to fail and go for a third time on the same weights =_=
I sure am. Still trying to pinpoint a rough maintenance level 7 weeks into my bulk.
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Never in my life have I made as many awkward noises, in so short a time as I just did on my first pr snatch.
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nice job phyre!
Not great training these two days, didn't get enough sleep because of work.
Tuesday
snatch+hang SNatch: 70/1
front squat: 110/3
Wednesday
clean +hang clean + jerK: 85/1
clean high pull: 85/2x6
bsquat: 130/1x5
core work
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Sup guys, gonna start posting here now. I didn't even know TL had a lifting forum.
Not sure if this is the right format btw 
did upper body power day from PHAT
bench: 135x5, 185x5, 225x5, 260 x5, 300 x 1 (pr!)
Bent over bb row: 135x10, 165x10, 185x8, 210 x 8
Pull ups 2x failure
t bar rows w/ 90, 135, 160
DB shoulder press: 55's x 10, 65s x 8, 75's x 8, 90's x 5
ended with some weighted dips with a 45
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Some dude offered to spot my squat yesterday. I said no because I've never had a problem just putting it down on the safety bar if I get stuck at the bottom (only really happened 3 or 4 times). He was saying it makes you feel more stable. Not sure if he meant as a mental/placebo effect or if he would have actually held my body. I spotted his incline bench earlier and he said he was going for 5 and he ended up making me help him on the last three. Then he went back for another set with the same weight. I guess he's a fan of teamwork.
Anyone ever been spotted during squatting? Thoughts?
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if you're afraid of hurting yourself then have a spotter or move down. however if you're just getting stuck at the bottom and not fucking up your back in the process then sounds like you're fine.
he would have put his hands over your chest to keep your chest up a bit
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EPT
