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liquid, I miss the squat mornings. You had the best squat mornings this side of the Atlantic.
Beware the Jabberwocky!
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Freeman102010
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maybe the strongest skinny guy...
liquid!
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Or the fattest long guy. Zero and I will be jacked and tan by summertime. I'm around 255-258 and should at least be down to 240. More to come on this later.
Thanks.. It's still there deep inside. Toss another 60 lbs on the bar put on some Chuck's and I can almost touch my forehead to the ground. I really need to work on my hips and hammy flexbility. Above 85% I collapse forward to reach parallel and then getting out of the whole is a comedy of errors. I hate Zero and his perfect squat.
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liquid!
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Yes. I'll speak in a fake Russian accent, slap Zero before each rep and spout out lines like, "The motherland is counting on you comrad, don't let your nation down."
I suppose a fake mustache wouldn't hurt the coach vibe either.
Freeman102010
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Well my advice is subject to being ignoring since im much weaker, but if you still want some critique on your squat video:
Well you already addressed your flexibility issue, its not as bad as mine, some stretching will quickly take care of it if you stick with it.
However on the first couple lifts it looks like your knees are bending inward as you come up, try to focus on pushing your knees out throughout the whole lift.
Well you already addressed your flexibility issue, its not as bad as mine, some stretching will quickly take care of it if you stick with it.
However on the first couple lifts it looks like your knees are bending inward as you come up, try to focus on pushing your knees out throughout the whole lift.
liquid!
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I decided today that my wrestling nickname would be "The Buckler."
liquid!
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Tuesday April 21st
Sheiko#32 w.4 d.2
Thigh abductor and flexor work with mini bands
Bench
135x5
165x5
185x4
215x4
245x3
260x2
295x1 x3
260x2 x2
Deadlift
135x10
225x5 x2
315x4
365x3 x2
410x2 x2
460x1 x3 w/ belt
Ab Wheel
5x5
Ring Rows
5x5
Had a better day pressing, two days ago I was worn out. My hamstrings were tender today, it was hard to roll them on pvc during warmups. I felt like I pulled with all back today, no hammies. You'll see in the video.
Sheiko#32 w.4 d.2
Thigh abductor and flexor work with mini bands
Bench
135x5
165x5
185x4
215x4
245x3
260x2
295x1 x3
260x2 x2
Deadlift
135x10
225x5 x2
315x4
365x3 x2
410x2 x2
460x1 x3 w/ belt
Ab Wheel
5x5
Ring Rows
5x5
Had a better day pressing, two days ago I was worn out. My hamstrings were tender today, it was hard to roll them on pvc during warmups. I felt like I pulled with all back today, no hammies. You'll see in the video.
liquid!
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First impressions -
Knees adducting severely. They shouldn't. Most likely weak glute med/max. You can do some direct adductor work on those terrible "good girl/bad girl" machines at the gym, if you have access to them. Otherwise you'll need to do some fire hydrants and other core stuff to learn to fire them better. The SECOND this is fixed you'll notice an increase in poundage and comfortableness while squatting. It will help you 1.) Sit down between your thighs more (which you could use), and 2.) Power up out of the bottom.
On the side view at ~1:03 you can see the bar come forward on the way up. It actually does a GREAT job of staying centered on the way down, that forward lean is what will hold you back, as I'm sure you can tell. The fix for this is better thoracic extension on the way down, and aggressively maintaining that on the way up. I've been working with MoM and some others on this, but basically at the top you need to cock your ass back and chest up, like a teenage girl, before you begin the descent. As you descend you should be straining to feel that tautness throughout the back the entire time. This will allow you to keep the bar over the center of your feet AND stay on the heels: a recipe for a healthy, heavy squat. Notice how you NEVER see oly lifters fail forward?
In the single after the side view reps you can clearly see your thoracic spine curving forward, and what looks like no attempt being made to stay erect, or have a "tall spine." I like to have people think of a laser or circ saw or something in front of them while they squat, James Bond style. Or like that old game "Operation" where it BUZZES if you hit the sides. Stay erect while squatting, stay "away from the front," and you'll feel a lot better, although the reps will be much, much harder at first.
That's a great deal to take in at once, so I'll stop there. Get back to me with questions if you've got them big guy, preferably in my log. You've done an awesome job improving your squat so far, by the way, and I LOVE the video that was made to clearly cover all the bases to make sure you could make it a perfect squat. That's shows a lot of character.
Knees adducting severely. They shouldn't. Most likely weak glute med/max. You can do some direct adductor work on those terrible "good girl/bad girl" machines at the gym, if you have access to them. Otherwise you'll need to do some fire hydrants and other core stuff to learn to fire them better. The SECOND this is fixed you'll notice an increase in poundage and comfortableness while squatting. It will help you 1.) Sit down between your thighs more (which you could use), and 2.) Power up out of the bottom.
On the side view at ~1:03 you can see the bar come forward on the way up. It actually does a GREAT job of staying centered on the way down, that forward lean is what will hold you back, as I'm sure you can tell. The fix for this is better thoracic extension on the way down, and aggressively maintaining that on the way up. I've been working with MoM and some others on this, but basically at the top you need to cock your ass back and chest up, like a teenage girl, before you begin the descent. As you descend you should be straining to feel that tautness throughout the back the entire time. This will allow you to keep the bar over the center of your feet AND stay on the heels: a recipe for a healthy, heavy squat. Notice how you NEVER see oly lifters fail forward?
In the single after the side view reps you can clearly see your thoracic spine curving forward, and what looks like no attempt being made to stay erect, or have a "tall spine." I like to have people think of a laser or circ saw or something in front of them while they squat, James Bond style. Or like that old game "Operation" where it BUZZES if you hit the sides. Stay erect while squatting, stay "away from the front," and you'll feel a lot better, although the reps will be much, much harder at first.
That's a great deal to take in at once, so I'll stop there. Get back to me with questions if you've got them big guy, preferably in my log. You've done an awesome job improving your squat so far, by the way, and I LOVE the video that was made to clearly cover all the bases to make sure you could make it a perfect squat. That's shows a lot of character.
liquid!
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No, thanks a ton Asc. I know what I have to do, its the doing it thats not that easy.
