Kaluro - dont know what causes butt wink try having her do very slow/pause-at-bottom broomstick/barbell squats and see how her mobility changes according to different stances (feet pointing out more, feet closer together). if its better sometimes then you can see what parts of mobility need adjusting ..
Will try that tomorrow, thanks.. ^_^ She's now using a shoulderwidth stance with feet slightly pointed outwards.
yeah, you are not cleaning a bar in the deadlift. U can pull more weight with the hips up, period (and a hunched uper back if you now how to do it)
Booze supercomensation:
Squat 150kgx8x3 (PR), 150x6 light benches
Gonna switch shrugs to tuesdays and RDL to friday, with fresh hams I can squat more for sure. Cant wait to try fives with 160kg. Its awesome to do fives with old triples and such
Dammit, lower back's pretty tender today so couldn't go heavy with front & back squats I think it's harder for me to keep good form with front squats so I'll just do more back squats instead.
Did a crossfit workout today. You gotta play the song Flower by Moby and every time it says "brig Sally down" you gotta squat down with 135lbs and stay down until it says "bring Sally up". 135lbs sounds light but there are 5-10 seconds pauses between the down and up command. My legs and back were burning up haha I didn't make it I had like 50 seconds left. Fun.
Saw that video the other day. Even Kahlipa looked like he was gonna die. That one chick in the middle is a beast (edit: I mean that in the nicest way possible).
BP: 135kgx3x3 (PR), 105x9 (PR) Shrugs: 280kgx3x8 (PR), 220x14 (PR), PU BW x10 x8 x6, Grip work
Never felt stronger. Gonna do 155 or smth at my uni competition. Also gonna waste an incredible amount of money on 3 single ply suits+knee wraps to win chilean national this time.
Guess my belt is gone. It's not in my room, my car, or the gym - there aren't really any other places, given my living situation it could be. I must have left it either at the gym or in the locker room, and someone took it home, or brought it to a "lost and found" that I can't find. Oh well - it was only ~20 bucks.
The good news is that my back feels fine - little sore, and my hamstrings are WICKED cramped from those RDLs, but no "pain." Guess I don't need the belt as much as I thought I did. Going to start pulling beltless, but I'm not sure if I'll jump right into 275 (scheduled weight, "recent" pr) or reset 10% and then work from there. I'll leave it up to how I feel on Monday to decide.
Front squat madea 15lb jump today and was still a breeze, bench hit 5x5 @ 160 like expected - hoping to make another 10lb front squat jump and get up to 185x5 for bench when I next do those. Over all, everything is feeling good, everything is moving up. Just gotta keep eating, keep PR'ing.
Tried at the same weight to improve my form again. I still don't know if it's right, I think it might be a bit better though
Bad day in the gym overall. Couldn't do 1 press at the weight I had been doing (which was a decrease of 5 lbs from what I had been doing a few weeks earlier for form reasons. I Couldn't clean the weight I even did last week either. I don't know what's wrong. I spent like 45 mins trying to just work on my deadlift form at that 1 plate weight so I didn't strain myself. I still am not happy with it. I'm getting rounding in my upper back now instead of my lower back I felt so bad I didn't even run afterwards (not tired, just frustrated)
I had a nice denver steak marinading over night for a reward for tonight, and I don't think I deserve it :/
Sometimes you have shitty day/week/months. It happens. After a month of having a shitty time in the gym I'm finally starting to enjoy it again. You still fold yourself. You really have to try and keep your back in a fixed/straight position. Everything eles looks better. Maybe try to put your weight more on the back of your foot instead of the front throughout the whole lift. Also, your stance is wider than mine. But that might just be a preference thing. Also, upper back rounding isn't that bad for a deadlift. Maybe post another vid? Working on your form might be tedious. But in the long run you will be able to progress more and you won't hurt yourself, so keep at it. I was like 5 lb's off from a 1.5BW squat before I realized my squat was off. Now I'm fixing it and i'm feeling other muscles used in my legs I never used it before during a squat. Surely I'll get back to my old weights and then some more because I've fixed a weakpoint in my legs. On another note, I saw someone train with rediculous weights doing a crossfit style workout. He was deadlifting 400Lbs and doing something like a clean and press from blocks as much as he could in 10 minutes or so. It was rediculous. Turns out, he is through the first selection of the Dutch olympian bobsleigh team. His back was absolutely massive. His erectors looked like they would tear out of his shirt.
Arisen, just take the opinion that any "dodgy" rep is a failed rep and you'll be fine. you might prefer to drop the weight a lot and do sets of 8-12 reps for a while. if you can find a weight where you can do 5 (or 12) perfect , easy reps, then just start from there. you can try one session of 8x12 (8 sets of 12 reps each) at like 45kg. in order to practice and adapt
First, everyone has shitty days, even weaks, just keep lifting. I usually just post when I had awesome days/some bad days and almost never when I have regular ones (which is 70-80% of the time) but they all happen.
I'm gonna disagree with everyone here, that weight is light for your and its obvious from the fact on how easy you unrack/rack the weight and your problem is 100% form. Next time you got to the gym just have fun doing squats. Do triples with that weight till they feel good (experiment with hand, bar and feet positioning). When u feel u "own" a weight put 10 more pounds and keep going till it feels really heavy or you don't feel like it anymore. Then resume starting strength. Do not be scared, you can good morning that weight for sets of 10 and still wont get injured.
-You need to get fucking TIGHT. You are folding sideways because it seems you are dropping down without holding ur breath. At the top, inhale to your belly, pull everything towards ur core and get down; release air at top when u are there again. -Pull your ass back, you are going down, not back at the top and that fucks up everything. -Narrow your stance. You are doing high bar squats, you need your feet shoulder width or closer or it becomes incredibly weird. -Not so important now, but don't take 10 steps to unrack weight.
Agree with everything GoTuNk said. If I could add though,I would suggest you try doing some wall squats to warm up. They'll let you know where your form is falling apart pretty fast.
How to wall squat: 1) Stand 2-3 inches from a wall, hands either at your sides or above your head. 2) squat
If your form is lacking, you will lose your balance. Facing the wall keeps your knees from going too far forward (a little bit is expected and ok), and more importantly for you, you can't fold forward. These can be hard at first, so you might want to do these with a box or bench or chair behind you. Don't worry if you can't get it first try, just practice those a few times before you do squats and after a few sessions it will be easy. I've had pretty good success helping out a few of my friends with this.
On September 29 2013 03:30 BenKen wrote: Agree with everything GoTuNk said. If I could add though,I would suggest you try doing some wall squats to warm up. They'll let you know where your form is falling apart pretty fast.
How to wall squat: 1) Stand 2-3 inches from a wall, hands either at your sides or above your head. 2) squat
If your form is lacking, you will lose your balance. Facing the wall keeps your knees from going too far forward (a little bit is expected and ok), and more importantly for you, you can't fold forward. These can be hard at first, so you might want to do these with a box or bench or chair behind you. Don't worry if you can't get it first try, just practice those a few times before you do squats and after a few sessions it will be easy. I've had pretty good success helping out a few of my friends with this.
If he's going to be doing a highbar/olympic squat, the knees come quite considerably far forward - in fact I would say that keeping his knees so far back is his primary problem, if that's the type of squat he's going for rather than the hips like Gotunk is talking about. If anything for an olympic squat, his hips are going too far back. So the message here is that a squat style needs to be decided on - either go high bar or low bar, but none of this low bar stance and hips, with high bar placement and depth.
I'm also freaked out by your feet. Is is just me, or are they are at something like 60-70 degress, while your knees are out at 45?
well today i failed my DL at 170 kg, couldnt do the last one. today i completed 3 monthf of SL so this tuesday im gonna check my results (weight, bf) Overral my numbers are: (starting with the bar only) Squat: 167.5kg barbel row: 100 ohp: 65 DL: 167.5 bench: 107.5
i need to check my form though so i will posting some vids hopefully next week
On September 29 2013 03:30 BenKen wrote: Agree with everything GoTuNk said. If I could add though,I would suggest you try doing some wall squats to warm up. They'll let you know where your form is falling apart pretty fast.
How to wall squat: 1) Stand 2-3 inches from a wall, hands either at your sides or above your head. 2) squat
If your form is lacking, you will lose your balance. Facing the wall keeps your knees from going too far forward (a little bit is expected and ok), and more importantly for you, you can't fold forward. These can be hard at first, so you might want to do these with a box or bench or chair behind you. Don't worry if you can't get it first try, just practice those a few times before you do squats and after a few sessions it will be easy. I've had pretty good success helping out a few of my friends with this.
If he's going to be doing a highbar/olympic squat, the knees come quite considerably far forward - in fact I would say that keeping his knees so far back is his primary problem, if that's the type of squat he's going for rather than the hips like Gotunk is talking about. If anything for an olympic squat, his hips are going too far back. So the message here is that a squat style needs to be decided on - either go high bar or low bar, but none of this low bar stance and hips, with high bar placement and depth.
I'm also freaked out by your feet. Is is just me, or are they are at something like 60-70 degress, while your knees are out at 45?
Yeah you're right. I forgot he was doing high-bar. Wall squats still work as a nice visual cue to help keep your torso in position IMO, you just have to stand a few inches further away.
Ok Arisen, let's clarify what we mean when we say high bar vs low bar.
He're a picture explaining where to put the bar for each squat: + Show Spoiler +
Here's a side-view diagram of each type of squat (from Starting Strength): + Show Spoiler +
And here's a video briefly explaining the difference between the two: + Show Spoiler +
Right now you have the bar in High bar squat position, but you look like you are doing more of a low-bar squat. Even though the weight is obviously easy for you right now, you will be limited by technique once it gets heavy. Again, doesn't matter which type you pick, but it is important that you pick one type and stick with it for now.
Also, you want your knees to track over your toes, generally speaking. Right now your toes are pointed so far out that your knees couldn't possibly track over them. Foot placement varies from person to person**, but yours are a bit too far out. I'd suggest you start at about 30 degrees out and play with it from there. + Show Spoiler +
Don't get frustrated if it takes a few sessions for everything to get in the groove and the weight to start going up again. The little fixes in technique done now are going to allow you to move some serious weight down the road and save you from some really shitty injuries (just check the injuries thread and see all the posts about low-back/piriformis/SI-joint pain, I'm in a few of them).
For example, Kelly Starrett of MobilityWod fame suggests feet pointing straight ahead, but Jason Lacsek of 70's Big says you should only do that if you have enough mobility for it, and many people don't. Like I said, it varies.
I'm trying to do high bar, but I don't know if it's how my feet angled or what, but I think there's ROM issues with my ankles and/or my hips, because I'm trying really hard to keep my core tight and my chest up, but it's just not working out for some reason. I'll keep uploading and repeating the current weight. Thanks for the help so far!
EPT
try having her do very slow/pause-at-bottom broomstick/barbell squats and see how her mobility changes according to different stances (feet pointing out more, feet closer together). if its better sometimes then you can see what parts of mobility need adjusting ..
![[image loading]](http://i.imgur.com/ucvU1w0.jpg)
![[image loading]](http://learntosquat.com/4/4.1/image1.jpg)
![[image loading]](http://www.drivelinebaseball.com/wp-content/uploads/2010/10/squat-variants.jpg)
![[image loading]](http://www.nobsbb.com/wp-content/uploads/2013/01/barbell-squat-foot-position-for-a-proper-technique-and-form.jpg)
