OK, I see what you mean by tight. I love your facial expression in that picture!
You're right about the long pause--I do it to make sure I'm deep enough, but I'll try to bounce.
And, I'll probably be ordering chucks this weekend, so those should help with the squatting.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Yea, alco those are pretty sweet, but did they cost only $13?
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
OK, I see what you mean by tight. I love your facial expression in that picture!
You're right about the long pause--I do it to make sure I'm deep enough, but I'll try to bounce.
And, I'll probably be ordering chucks this weekend, so those should help with the squatting.
I dont know about bouncing.. lots of top lifters both PL and oly bounce or 'dive bomb' their squats. Ive had the best luck with just going fast without the bounce. thats up to you though.
Once you get better at squatting, there is no making sure your deep enough, youll just know.
chucks may help, i like sqatting in my 5.0s more then chucks.
I'm not saying this is wrong because I just don't know. What I mean by waivering is the butt and shoulders do not rise together smoothly. For instance on the last rep the butt goes up faster than the shoulders forcing you to lean over up top before recovering. I don't know if this is a normal stabilizing movement of the squat or whether you should be tighter with less movement all the way up. All I know is when I look at that I feel it in my lower back but I've had back issues and don't squat or especially dead heavy in fear of having a relapse back issue.
Hope that makes sense.
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To begin, begin. Peter Nivio Zarlenga
I like what the others have said. It looks to me like you're hitting bottom, then pushing yourself down another couple inches. This isn't necessary and is throwing you out of the groove. Eliminate that, tighten it up, and you'll be on your way. Nice work on the weight-gain, by the way. I remember your first few posts at sub-150!
I\'m planning to give the Texas method a run pretty soon too.
I think you could squat 300 tommorow, make your new goal 350, go for a 450 deadlift while you\'re at it
Quote:
Originally Posted by Frank.S
Once you get better at squatting, there is no making sure your deep enough, youll just know.
I know when i feel my calves and hamstrings touch, I don\'t pause at all.
About your video, I don\'t think you\'re coming up on your toes, but it kinda looks like that as you rotate your feet in and out when you squat - outwards when you squat down, and back in when you lockout, wierd lol.
I think your squats are looking pretty good though.
I'm not saying this is wrong because I just don't know. What I mean by waivering is the butt and shoulders do not rise together smoothly. For instance on the last rep the butt goes up faster than the shoulders forcing you to lean over up top before recovering. I don't know if this is a normal stabilizing movement of the squat or whether you should be tighter with less movement all the way up. All I know is when I look at that I feel it in my lower back but I've had back issues and don't squat or especially dead heavy in fear of having a relapse back issue.
Hope that makes sense.
OK, I see what you mean. Doing a good morning at the bottom; it happens at the end of the set when you are fatigued. Ideally, you'd want to avoid doing that.
Quote:
Originally Posted by Ian Kay
I like what the others have said. It looks to me like you're hitting bottom, then pushing yourself down another couple inches. This isn't necessary and is throwing you out of the groove. Eliminate that, tighten it up, and you'll be on your way. Nice work on the weight-gain, by the way. I remember your first few posts at sub-150!
Thanks for the advice!
And, I actually have a picture of me @ 135. Seeing it makes me cringe!
Quote:
Originally Posted by Simon C
Cool log title, nice work on the Benching PR\'s
I\'m planning to give the Texas method a run pretty soon too.
I think you could squat 300 tommorow, make your new goal 350, go for a 450 deadlift while you\'re at it
I know when i feel my calves and hamstrings touch, I don\'t pause at all.
About your video, I don\'t think you\'re coming up on your toes, but it kinda looks like that as you rotate your feet in and out when you squat - outwards when you squat down, and back in when you lockout, wierd lol.
I think your squats are looking pretty good though.
Wassup man! How's it going?
Do the texas method. It'll be cool to compare results, workouts, ect.
******************
No workout tomorrow. No football game either. I'm going to take it easy and get ready for 5x5 on mon.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I\'ll give the Texas method a go pretty soon after i get back in the gym, I\'ll have a couple weeks of winging it first. My plan for the Texas method is actually quite different from yours lol.
I\'ll give the Texas method a go pretty soon after i get back in the gym, I\'ll have a couple weeks of winging it first. My plan for the Texas method is actually quite different from yours lol.
when do you get back in the gym? How's your plan different than mine? Also, do you know what college you're going to yet?
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Back in the gym when uni starts(i hope), so late feb or early march.
I get my university offer on Jan 15, so not too long to go now, I\'m sure I\'ll get an offer(not sure which), even though my results were pretty average.(I got a ranking of 77.9, in rankings which go up to 99.95)
As for how my plan differs, I\'ll post something that I wrote a few months ago, but haven\'t had a chance to do yet:
MONDAY (Volume):
Squat: 1 x 20
Dumbbell Bench Press: 5 x 10
Dumbbell Bent-over Rows: 5 x 10
Dumbbell Lunge: 5 x 10
WEDNESDAY (Recovery):
Front Squat: 2-3 x 8
Dips: 2-3 x 8
Chin-ups: 2-3 x 8
Romanian Deadlift: 2-3 x 8
FRIDAY (Intensity):
Power Cleans: 5 x 3
Bench Press: 5 x 3
Deadlift: 5 x 3
Bent-over Row: 3 x 5
I\'d probably lower the reps over a few weeks for the intensity day, finishing up with singles int he last couple weeks.
It\'s pretty much more volume on the volume day(less intensity), an easier recovery day, and I don\'t think I will every squat and deadlift in the same workout :p
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Just got back from a nice big dinner with the family--ate a good amount today, so I'd be ready for tomorrow. Tomorrow's workout is going to be:
5x5 squats
5x5 bench
1x5 deads
3x6-8 close grip bench
2 sets of chins
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Tomorrows workout is looking good. I\'ll be interested to see what weights you use, full squats or parallel?
I'm going to be conservative--225 for 5x5, and focus on form. Depth should be comparable to vids, whatever you want to call that.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
You could grab a cardboard box, as Mike Boyle has recommended in the past, and set it up around parallel, or whatever depth you want. That way, you'll know when you're hitting parallel, but don't have anything to stop on.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Comments:
-great workout. Got alot done in a reasonable amount of time.
-Squats felt great. Lowered the weight so I could get all the sets, and the form was better. I corrected the "rotating heels" problem and tried to keep the weight on my heels. I taped the sets, I'll put the up.
-bench was good; 3x5 at 185 is a PR. Biggest problem is lockout, hence the extra tri work.
-deads were moderately hard. I taped them, and I need to keep my hips lower next time I pull.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Looking at the vid, my form improved form last week. MUCH tighter, didn't rotate the heels, and didn't take long pauses in the whole.
I forgot to add this earlier, but one interesting occurrence today at the gym. They had someone out mopping the floors. At 5 PM. Naturally, she had to mop the inside of the power rack, which I was using. So, I come back from spotting my friend to see a slippery floor, which was a disaster waiting to happen. That required me to get a towel, and spend 5 minute re-wiping the floor to dry it.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
ha, not yet. There's actually an old Jewish/talmudic saying that roughly translates to "grab a lot, and you won't grab. Grab a little, and you will grab." So, I'm aiming for slow/steady improvement that I can sustain for a long time. Next week should be 235 for 5x5
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
if you can do it for 10 reps, than it's perfect for 20
of course, except when you have the follow the squats with heavy benching +a max deadlift set.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
thanks, I hope you're right! I'm hitting a heavy squat on friday, so we'll see where i end up.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
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