Team Standard: Fueled by Hating teh Misses and Drinking Whiskey

Yeah, I caught the video, sick shit dude! I hope to work my way up to form like that. I'm curious though, what is meant by leg drive. I just can't conceptualize it.
 
Oh - my Current on the front page is still at 235, I hit 245 with video.
 
big_john127 said:
Yeah, I caught the video, sick shit dude! I hope to work my way up to form like that. I'm curious though, what is meant by leg drive. I just can't conceptualize it.
Click to expand...

Here is what I think about:

1) You want to get as big of an arch as possible (while keeping your feet on the ground and butt on the bench). This will require you to get your feet as far underneath you as possible. You should feel tension in your quads, hips, glutes and back.

2) After you take the bar out, I try to push my shoulder blades together.

3) You want to push your heels into the ground really hard as you start to take the bar down, and maintain that pressure throughout the lift. You don't want to bridge (stick your butt up), but instead think about maintaining the arch you started with (or get your chest to rise up a little). When you bring down heavy weight, it tends to flatten you, and you use your legs, hips and ass to help maintain the arch. This will shorten the range of motion, and also give you a good platform to drive from.

I think if you figure out how to do this properly, you could add 10-15% to your bench in 4 weeks. I've just figured this out recently, and I've noticed considerable improvements in just two weeks. Really, given how strong you are now, you could get to 405 by January.
 
enright3060 said:
Here is what I think about:

1) You want to get as big of an arch as possible (while keeping your feet on the ground and butt on the bench). This will require you to get your feet as far underneath you as possible. You should feel tension in your quads, hips, glutes and back.

2) After you take the bar out, I try to push my shoulder blades together.

3) You want to push your heels into the ground really hard as you start to take the bar down, and maintain that pressure throughout the lift. You don't want to bridge (stick your butt up), but instead think about maintaining the arch you started with (or get your chest to rise up a little). When you bring down heavy weight, it tends to flatten you, and you use your legs, hips and ass to help maintain the arch. This will shorten the range of motion, and also give you a good platform to drive from.

I think if you figure out how to do this properly, you could add 10-15% to your bench in 4 weeks. I've just figured this out recently, and I've noticed considerable improvements in just two weeks. Really, given how strong you are now, you could get to 405 by January.
Click to expand...

Thanks man, thats probably the best description I've seen for this.
I'll keep working on this and film another form check, probably Monday.
Is there an official Fall Bench Competition?
 
The workout

Standard said:
Weight Training: ME Squat

Finally some progress, and i have it recorded. The PR was a complete gut check battle for lockout, thankfully i am too dumb to quit. Vid will follow, depth was solid.

Skipping
5 mins or so, warmup. Doing really well too

ATG OH Squat
45 x 8

ATG Back Squat
135 x 8
135 x 5
225 x 5
275 x 1
315 x 1
335 x 1
365 x 0 (bar rolled forward, lost balance)
365 x 1 (5lb PR)
370 x 0 (greed)

Deads
225 x 5
315 x 5
405 x 1
455 x 1
495 x 0
405 x 4

Skipping
5 mins or so, active recovery
Click to expand...


the lift

Standard said:
Can you say grinder?

<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/Psmd4yRIzdU"> </param> <embed src="http://www.youtube.com/v/Psmd4yRIzdU" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>
Click to expand...
 
Guys can you post your final squat number for me and i will update the first post.


Something like


Standard/365

liquid can you remind me what your start was? i am asuming we are going from the start of the compeition not your addition to the team
 
vince89/297

vid is in my log and the Squat Finale thread.

good grinding standard
 
Damn, dive bomber descent on that squat. Nice grind.
 
This is so sad...

XTrainer/325

Start: 320

Will only post the vid if we wind and I actually need to, it's that ugly. One of those vids that I would take down ASAP anyway because I don't want to be associated with it. It's plenty deep, but it mostly looks like a Zercher with the bar on my back.
 
No worries X, some lifts are a bitch for people to progress on and if it wasn't for the additional 5 today i would be right there with you, albeit a bit higher weight
 
Here is my 540x1

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/KTGPTfk6BGA&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/KTGPTfk6BGA&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

If it is not deep enough, I also have a 510x1, which still gives us a + 14 pounds

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/2blXTODlReo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/2blXTODlReo&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>
 
X that was not that bad, just need a lower bar placement



liquid i need your start and end numbers
 
X that was one of the ugliest squats Ive ever seen but at least it was deep, lol
 
GUYS also post your vids here along with your final numbers so i know the total is correct
 
My vid:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/lyBQCGfriuw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/lyBQCGfriuw&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object


Starting: 242

Current: 330
 
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