EPTThe 2014 Weightlifting Progress Thread - Page 101
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ieatkids5
United States4628 Posts
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decaf
Austria1797 Posts
dat dere form also I think this gif is awesome https://i.minus.com/ibnZks4pzopiDk.gif Clarence won 3 bronze medals (while being injured) in the junior weightlifting championship (first medals in an international competition for ireland since 1948 iirc) go clarence~ | ||
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mordek
United States12704 Posts
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infinity21
Canada6683 Posts
On September 29 2013 18:58 decaf wrote: Just strolling by to post this awesome Clarence video http://www.youtube.com/watch?v=upF-znxk1U4 dat dere form also I think this gif is awesome https://i.minus.com/ibnZks4pzopiDk.gif Clarence won 3 bronze medals (while being injured) in the junior weightlifting championship (first medals in an international competition for ireland since 1948 iirc) go clarence~ Got a couple of tips from from this video and smashed 295lb squat even though today's rest day :D Also started doing jerks from the safety bar. Top of the rack is a little low but I can work with it. | ||
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BenKen
United States860 Posts
TLDR: I hit a big rut in training and my lift numbers went down across the board, so after life calmed down to somewhat normal I decided to give "Squat Every Day" a go. I went 17 days straight of squatting to a training "max", and could have gone on way longer. Didn't die, feel great, gonna keep squatting. What: + Show Spoiler + I squatted to a "max" 17 days in a row. By max I mean the most I could do that day without getting hyped up and with minimal stimulants (just a cup of coffee, if that). A 9 at most on the RPE scale. I was trying to go for 21 days in a row "squat nemesis" style but eh, 17 is close enough for my purposes. Only reason I didn't hit day 18 was I just didn't have any time at all, because doing this turned out to be really fun! How: + Show Spoiler + I went with a daily rotation of low bar, high bar, low bar, front, low bar etc... Every day do one type of squat to a max, do some triples at 70% of that, then do some sets of 5 at 50%. Why: + Show Spoiler + Basically, I'd hit a big rut. I had about three weeks of absolute craziness at work, tons of overtime (salaried, so no OT pay TT), random other life shit and about 3hrs of sleep a night. Stress through the roof. My numbers on all lifts tanked terribly as a result. Life has since settled in to a new normal, but my schedule is all over the place now. I can't really dedicate the set scheduling I want to really do Texas Method the way it was meant to be done. I was looking for something that I could adjust on a day by day basis, and after reading Matt Perryman's "Squat Every Day" I decided I wanted to give this a go. On top of that, I wanted to try out high bar and front squats, I'd only done them for fun or with accessory-level weights before this. Results (training maxes, in lbs):+ Show Spoiler + Low-Bar: 275-285 High Bar: 245-255 Front Squat: 225-245 Thoughts:+ Show Spoiler + I feel much more in the groove form-wise with all three movements now. Actually doing low bar and high bar back to back to back really helped me find the differences between the two. I started exaggerating (or so I thought) the differences between the two, and I think form improved on both as a result. My joints actually feel better with the constant work than when I let them sit around for too long. Breaking the bar off the ground in deadlift is surprisingly easier now, probably because of front squats. I feel like with balls to the wall effort I'm good for about 10-15% more on low bar, maybe 10% on high bar. Front, maybe 5% more. I attribute the increase in low-bar to just getting back in the groove after a few terrible training weeks. The front squat increase was nice though, before I started my best was 205. I'd only tried to go "heavy" once or twice beforehand though. I feel like I can squat 6-7 times a week for 3 threes on/1 week deload for quite some time. 17 days isn't really enough for anything magical to happen, but I do feel generally stronger all around at the squat, and my technique feels more solid than it did before I started. Caveats + Show Spoiler + 1) Most important: The "training max" isn't so much a max, but more of a "daily minimum" of sorts, the best you can do without any special effort. 2) I'm only moving intermediate-level weights at the moment, and am only an intermediate level lifter. 3) This style of lifting doesn't seem to be sustainable or optimal for other movements, with the big exception of the Olympic movements. It is, after-all "bulgarian style". 4) Squatting every day only makes sense if you have decent technique. 5) Something will hurt. There will be days where you feel like shit but get under the bar and it moves anyway. Part of the idea behind this is sometimes your body lies to you. There will be shitty days too, of course. 6) Doing something like this relies very heavy on the idea of autoregulation, and gauging effort via RPE (rate of perceived exertion). 7) Your gf/wife/significant other may get annoyed that you are lifting heavy every single day, so this has to be accounted for as well.  Conclusions: + Show Spoiler + Squatting every day did not break me. In fact, I feel way better overall then I did before. Going forwards, I think I'm going to go with squatting 5-6 days a week, alternating between Low bar and Front/High-Bar. I'll still do texas method-ish for Bench and OHP though, and Mag/Ort for deadlifts for now. If anyone is going to try this I highly suggest reading "Squat Every Day" by Matt Perryman first. It's well worth a read if you are interested in that sort of thing. Resources:+ Show Spoiler + | ||
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Sneakyz
Sweden2361 Posts
5x60 4x100 3x140 2x170 1x190 3x210kg 8x3x180kg Some calf and ab crap | ||
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infinity21
Canada6683 Posts
On October 01 2013 03:56 BenKen wrote: So I ran a mini-experiment on myself recently. TLDR: I hit a big rut in training and my lift numbers went down across the board, so after life calmed down to somewhat normal I decided to give "Squat Every Day" a go. I went 17 days straight of squatting to a training "max", and could have gone on way longer. Didn't die, feel great, gonna keep squatting. What: + Show Spoiler + I squatted to a "max" 17 days in a row. By max I mean the most I could do that day without getting hyped up and with minimal stimulants (just a cup of coffee, if that). A 9 at most on the RPE scale. I was trying to go for 21 days in a row "squat nemesis" style but eh, 17 is close enough for my purposes. Only reason I didn't hit day 18 was I just didn't have any time at all, because doing this turned out to be really fun! How: + Show Spoiler + I went with a daily rotation of low bar, high bar, low bar, front, low bar etc... Every day do one type of squat to a max, do some triples at 70% of that, then do some sets of 5 at 50%. Why: + Show Spoiler + Basically, I'd hit a big rut. I had about three weeks of absolute craziness at work, tons of overtime (salaried, so no OT pay TT), random other life shit and about 3hrs of sleep a night. Stress through the roof. My numbers on all lifts tanked terribly as a result. Life has since settled in to a new normal, but my schedule is all over the place now. I can't really dedicate the set scheduling I want to really do Texas Method the way it was meant to be done. I was looking for something that I could adjust on a day by day basis, and after reading Matt Perryman's "Squat Every Day" I decided I wanted to give this a go. On top of that, I wanted to try out high bar and front squats, I'd only done them for fun or with accessory-level weights before this. Results (training maxes, in lbs):+ Show Spoiler + Low-Bar: 275-285 High Bar: 245-255 Front Squat: 225-245 Thoughts:+ Show Spoiler + I feel much more in the groove form-wise with all three movements now. Actually doing low bar and high bar back to back to back really helped me find the differences between the two. I started exaggerating (or so I thought) the differences between the two, and I think form improved on both as a result. My joints actually feel better with the constant work than when I let them sit around for too long. Breaking the bar off the ground in deadlift is surprisingly easier now, probably because of front squats. I feel like with balls to the wall effort I'm good for about 10-15% more on low bar, maybe 10% on high bar. Front, maybe 5% more. I attribute the increase in low-bar to just getting back in the groove after a few terrible training weeks. The front squat increase was nice though, before I started my best was 205. I'd only tried to go "heavy" once or twice beforehand though. I feel like I can squat 6-7 times a week for 3 threes on/1 week deload for quite some time. 17 days isn't really enough for anything magical to happen, but I do feel generally stronger all around at the squat, and my technique feels more solid than it did before I started. Caveats + Show Spoiler + 1) Most important: The "training max" isn't so much a max, but more of a "daily minimum" of sorts, the best you can do without any special effort. 2) I'm only moving intermediate-level weights at the moment, and am only an intermediate level lifter. 3) This style of lifting doesn't seem to be sustainable or optimal for other movements, with the big exception of the Olympic movements. It is, after-all "bulgarian style". 4) Squatting every day only makes sense if you have decent technique. 5) Something will hurt. There will be days where you feel like shit but get under the bar and it moves anyway. Part of the idea behind this is sometimes your body lies to you. There will be shitty days too, of course. 6) Doing something like this relies very heavy on the idea of autoregulation, and gauging effort via RPE (rate of perceived exertion). 7) Your gf/wife/significant other may get annoyed that you are lifting heavy every single day, so this has to be accounted for as well. Conclusions: + Show Spoiler + Squatting every day did not break me. In fact, I feel way better overall then I did before. Going forwards, I think I'm going to go with squatting 5-6 days a week, alternating between Low bar and Front/High-Bar. I'll still do texas method-ish for Bench and OHP though, and Mag/Ort for deadlifts for now. If anyone is going to try this I highly suggest reading "Squat Every Day" by Matt Perryman first. It's well worth a read if you are interested in that sort of thing. Resources:+ Show Spoiler + I ran the squat nemesis program for a few weeks and had great results. The only downside is that I was spending at least 1 hour per workout and closer to 2 if I was doing bench/ohp that day as well. That's nearly 10 hours per week in the gym compared to say 3 for SS. Actually doing something similar now but with a bit less volume (still squatting 4+ times a week) and it's working out decently  | ||
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Arisen
United States2382 Posts
I'm spending a lot of effort trying to keep my chest up and my core tight while staring straight ahead and not letting my neck get far forward. I can't help the leaning forward, and I can't even tell I'm doing it till I look at the video. The first set went better in my opinion, but I had it in front view camera so it was a video of a wall :/ After getting done I tried putting myself in the ideal position, ass to the ground, as vertical a spine as possible, with everything tight using the power rack to balance myself. I noticed that I had to have my foot super arched to get into this position; That shit wasn't even close to the ground. I don't know if I was in an unrealistic stance or if my heel cords are really short or something. I tried getting the heels on the ground but the only way to do that was to make my hips so wide (ridiculous looking, really) that my groin was exploding just to sit there with no weight. The weight is getting so easy that it doesn't really feel like I'm doing anything anymore though. For the first few times I got a really good stretch in my groin area and I felt like I was doing something, but now the only difference between doing it with 145 and with only the bar is the pressure on my traps. | ||
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decafchicken
United States19932 Posts
On September 29 2013 11:45 Arisen wrote: 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! That's almost a guarentee. Here: http://www.youtube.com/results?search_query=kelly starrett squat No go forth and fix yourself! | ||
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decafchicken
United States19932 Posts
On October 01 2013 03:56 BenKen wrote: So I ran a mini-experiment on myself recently. TLDR: I hit a big rut in training and my lift numbers went down across the board, so after life calmed down to somewhat normal I decided to give "Squat Every Day" a go. I went 17 days straight of squatting to a training "max", and could have gone on way longer. Didn't die, feel great, gonna keep squatting. What: + Show Spoiler + I squatted to a "max" 17 days in a row. By max I mean the most I could do that day without getting hyped up and with minimal stimulants (just a cup of coffee, if that). A 9 at most on the RPE scale. I was trying to go for 21 days in a row "squat nemesis" style but eh, 17 is close enough for my purposes. Only reason I didn't hit day 18 was I just didn't have any time at all, because doing this turned out to be really fun! How: + Show Spoiler + I went with a daily rotation of low bar, high bar, low bar, front, low bar etc... Every day do one type of squat to a max, do some triples at 70% of that, then do some sets of 5 at 50%. Why: + Show Spoiler + Basically, I'd hit a big rut. I had about three weeks of absolute craziness at work, tons of overtime (salaried, so no OT pay TT), random other life shit and about 3hrs of sleep a night. Stress through the roof. My numbers on all lifts tanked terribly as a result. Life has since settled in to a new normal, but my schedule is all over the place now. I can't really dedicate the set scheduling I want to really do Texas Method the way it was meant to be done. I was looking for something that I could adjust on a day by day basis, and after reading Matt Perryman's "Squat Every Day" I decided I wanted to give this a go. On top of that, I wanted to try out high bar and front squats, I'd only done them for fun or with accessory-level weights before this. Results (training maxes, in lbs):+ Show Spoiler + Low-Bar: 275-285 High Bar: 245-255 Front Squat: 225-245 Thoughts:+ Show Spoiler + I feel much more in the groove form-wise with all three movements now. Actually doing low bar and high bar back to back to back really helped me find the differences between the two. I started exaggerating (or so I thought) the differences between the two, and I think form improved on both as a result. My joints actually feel better with the constant work than when I let them sit around for too long. Breaking the bar off the ground in deadlift is surprisingly easier now, probably because of front squats. I feel like with balls to the wall effort I'm good for about 10-15% more on low bar, maybe 10% on high bar. Front, maybe 5% more. I attribute the increase in low-bar to just getting back in the groove after a few terrible training weeks. The front squat increase was nice though, before I started my best was 205. I'd only tried to go "heavy" once or twice beforehand though. I feel like I can squat 6-7 times a week for 3 threes on/1 week deload for quite some time. 17 days isn't really enough for anything magical to happen, but I do feel generally stronger all around at the squat, and my technique feels more solid than it did before I started. Caveats + Show Spoiler + 1) Most important: The "training max" isn't so much a max, but more of a "daily minimum" of sorts, the best you can do without any special effort. 2) I'm only moving intermediate-level weights at the moment, and am only an intermediate level lifter. 3) This style of lifting doesn't seem to be sustainable or optimal for other movements, with the big exception of the Olympic movements. It is, after-all "bulgarian style". 4) Squatting every day only makes sense if you have decent technique. 5) Something will hurt. There will be days where you feel like shit but get under the bar and it moves anyway. Part of the idea behind this is sometimes your body lies to you. There will be shitty days too, of course. 6) Doing something like this relies very heavy on the idea of autoregulation, and gauging effort via RPE (rate of perceived exertion). 7) Your gf/wife/significant other may get annoyed that you are lifting heavy every single day, so this has to be accounted for as well. Conclusions: + Show Spoiler + Squatting every day did not break me. In fact, I feel way better overall then I did before. Going forwards, I think I'm going to go with squatting 5-6 days a week, alternating between Low bar and Front/High-Bar. I'll still do texas method-ish for Bench and OHP though, and Mag/Ort for deadlifts for now. If anyone is going to try this I highly suggest reading "Squat Every Day" by Matt Perryman first. It's well worth a read if you are interested in that sort of thing. Resources:+ Show Spoiler + Awesome write up. I try to explain this to people at the gym and they don't believe me  | ||
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Topin
Peru10038 Posts
im stuck at 100kg in barbell rows, i think im going to deload 20% or more to focus in the form. Also im going to deload 10 or 20% in OHP. | ||
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BenKen
United States860 Posts
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infinity21
Canada6683 Posts
Technically it's a beltless PR (315 with belt) so I'm still happy. Squat feels a lot better since I've adjusted my technique and started warming up with more focus. I feel like I'm on my way to break through some PRs soon! | ||
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Arisen
United States2382 Posts
Man, it's super frustrating. This is like 4 or something workouts with the same reduced weight squat, I just can't get my back any straighter. I'm working hard on keeping everything tight and my chest up, and I'm doing the heel/ankle mobilization exercises, and It's not getting any better, I think. My traps are beginning to hurt resting the bar there with no pad. On an up note, my heels are definitely closer to the ground in an idea (assisted) position, so something is improving. Still at 85 Lb Press; down from 95 2 weeks ago just faling short on the 3rd set to only being able to do 1.5 sets with less weights. Super frustrating again. I've been really trying to work super hard on my clean form, and It's going ok at least (can finish 3/5 of 3 rep sets), with 1 plate. | ||
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phyre112
United States3090 Posts
On October 03 2013 08:09 Arisen wrote: Another Squat Form Check at 145 http://www.youtube.com/watch?v=Tf0Ew-4n2W8&feature=youtu.be Man, it's super frustrating. This is like 4 or something workouts with the same reduced weight squat, I just can't get my back any straighter. I'm working hard on keeping everything tight and my chest up, and I'm doing the heel/ankle mobilization exercises, and It's not getting any better, I think. My traps are beginning to hurt resting the bar there with no pad. On an up note, my heels are definitely closer to the ground in an idea (assisted) position, so something is improving. Still at 85 Lb Press; down from 95 2 weeks ago just faling short on the 3rd set to only being able to do 1.5 sets with less weights. Super frustrating again. I've been really trying to work super hard on my clean form, and It's going ok at least (can finish 3/5 of 3 rep sets), with 1 plate. The bar is going to press on your traps, sure - because the bar is heavy. But it shouldn't be enough to cause actual pain. You'll get used to it in a week or so. The first two reps in this video were MUCH improved, and the third rep was borderline. I would keep stretching obviously, but go ahead and add 5 lbs next time. Continue using the same cues you're using. | ||
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Arisen
United States2382 Posts
On October 03 2013 08:17 phyre112 wrote: The bar is going to press on your traps, sure - because the bar is heavy. But it shouldn't be enough to cause actual pain. You'll get used to it in a week or so. The first two reps in this video were MUCH improved, and the third rep was borderline. I would keep stretching obviously, but go ahead and add 5 lbs next time. Continue using the same cues you're using. To be honest, I don't notice any change from last week, or the first 2 reps from the remaining three | ||
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ieatkids5
United States4628 Posts
also, your traps will get used to it. my traps hurt a little when i first got to around 150lbs, but i never use the pad, and it doesn't hurt anymore when i'm doing 175. | ||
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Arisen
United States2382 Posts
On October 03 2013 08:17 phyre112 wrote: The first two reps in this video were MUCH improved, and the third rep was borderline. I would keep stretching obviously, but go ahead and add 5 lbs next time. Continue using the same cues you're using. Could anyone explain to me why the first 2 reps were good and the rest were bad? I don't see a difference myself, and I want to know what to change to get results on my form. | ||
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phyre112
United States3090 Posts
On October 03 2013 15:08 Arisen wrote: Could anyone explain to me why the first 2 reps were good and the rest were bad? I don't see a difference myself, and I want to know what to change to get results on my form. Pause the video a few times between 0:27 and 0:29 - that's the extent of your first rep. When you come out of the bottom of that first rep, you're driving your hips forward. Look at how vertical your upper body is (relatively - you can still improve here) and notice how the angle at your hips is increasing through the whole of the upward movement. Now fast forward to the 5th rep. pause and play to a few times between 0:45 and 0:47. See how the return from the bottom isn't being led by that hip extension anymore? You're extending at the knees, and it's popping your hips up just a bit in the air, THEN you bring your hips forward and get to the full extension. The angle at your hips first stays constant for a second, decreases for a second, then increases. There's nothing smooth about that, and you're working your lower back way harder than you need to be, while letting your legs get off easy. Sure, your lower back still rounds when you're below parallel. That happens. Keep stretching those hamstrings, and that will get better. Your stance is still a little wide. With a narrower stance, you could get better "knees out" than you are now. Keep stretching the ankles to let yourself do that better. But the "chest up/back tight" is starting to pay off, so you're headed in the right direction. | ||
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infinity21
Canada6683 Posts
On October 03 2013 08:09 Arisen wrote: Another Squat Form Check at 145 http://www.youtube.com/watch?v=Tf0Ew-4n2W8&feature=youtu.be Man, it's super frustrating. This is like 4 or something workouts with the same reduced weight squat, I just can't get my back any straighter. I'm working hard on keeping everything tight and my chest up, and I'm doing the heel/ankle mobilization exercises, and It's not getting any better, I think. My traps are beginning to hurt resting the bar there with no pad. On an up note, my heels are definitely closer to the ground in an idea (assisted) position, so something is improving. Still at 85 Lb Press; down from 95 2 weeks ago just faling short on the 3rd set to only being able to do 1.5 sets with less weights. Super frustrating again. I've been really trying to work super hard on my clean form, and It's going ok at least (can finish 3/5 of 3 rep sets), with 1 plate. -Keep your upper back tight -Narrower stance -Slower going down -Let your knees move forward at the bottom | ||
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