I was looking at your numbers and relized how low your squat is. Your deadlift is nice but your squat sucks. It has to be a form issue. If you are strong enough to pull 400 you should be squating more. You should try and get a video up
wow, man. Your current lift numbers still blow me away. you have come a long way in a few months. awesome work
thanks
Quote:
Originally Posted by bigDman
I was looking at your numbers and relized how low your squat is. Your deadlift is nice but your squat sucks. It has to be a form issue. If you are strong enough to pull 400 you should be squating more. You should try and get a video up
Quote:
Originally Posted by Frank.S
yep, you have the strength!
thanks for reminding me , I took a video of my front squat last night, and it looked pretty good form wise (i thought),
I'll take a back squat video on sunday and put it up,
I would love to be squatting more,
I was looking at your numbers and relized how low your squat is. Your deadlift is nice but your squat sucks. It has to be a form issue. If you are strong enough to pull 400 you should be squating more. You should try and get a video up
I'm assuming its best to video from directly side on???
Maximum Strength
Phase 1
Week 3 - V/High
Thursday 24th July 08
Warmup #2
Superset
A1 - DB Push Press
20kg x 6e x 6 (45lbs)
- need to up the weight,
A2 - CG Chinup
bw x 6 x 4
- struggled a bit with these tonight
Superset
B1 - Pushup
+20kg x 10 x 4
- need to up the weight
B2 - DB Row
30kg x 8e x 4 (66lbs)
- much stronger on these than week 1
Superset
C1 - Ext Rotations
3 x 12
C2 - Side Bridge
3 x 30secs / side
- De-load next week, and I need it. Then onto phase 2 and those cluster sets
which look interesting.
- Had a form break through on the Db push presses, they just seem to click last night and ended up feeling pretty light.
- DB rows feel much stronger than week 1, and pushups were easy peasy.
- I suck so bad at the side bridge I ended up doing them from my knees.
- So far I'm enjoying the program, all the foam rolling and mobility stuff is making a big difference.
and I haven't been lazy with the assistance stuff, which I tend to do when I design my own stuff.
A - Box Squat
90kg x 3 x 3 (198lbs)
- fealt much better than last week,
took a video, ill try and put it up here, form looked ok, a few things to improve on, biggest thing I noticed was inconsistent form, 1 rep looked good next was shit...etc.
B - DE Deadlift (65%)
117kg x 2 x 3 (257lbs)
C - DB Walking Lunge (easy)
20kg x 8e x 2
- easy
Superset
D1 - Rev Crunch
3 x 12
D2 - Prone Bridge
3 x 30s
- i took a video of just a BW squat, noticed my ass tucks a fair bit at the bottom, obviously this is not evident on box squats though.
Looking good. You and I are on the same phase/week now as I had to take off a week due to a business trip. However, next week I am on vacation so you'll end up a week ahead. I plan on doing a bodyweight training routine while on vacation and not totally relax. I am looking forward to Phase 2.
Nice work, that is a ton of leg volume for one workout.
For the front squats, you do 2 reps, rest 10 seconds, 2 more reps, until you get to 8? Then repeat that 5 times, so it's more like 5 really long sets of 8?
Nice work, that is a ton of leg volume for one workout.
For the front squats, you do 2 reps, rest 10 seconds, 2 more reps, until you get to 8? Then repeat that 5 times, so it's more like 5 really long sets of 8?
thanks it was a killer, your description is correct and you should be using your ~5rm for the sets of 8.
I didnt rack the bar for the rest which made it pretty tough also.
I get to try the cluster sets tonight with Incline Bench and Weighted Pullups should be fun
A1 - incline bench (cluster sets)
70kg x (4x2) x 1
65kg x (4x2) x 2
60kg x (4x2) x 2
- these were tough, the last few reps of each set were a real killer
A2 - weighted Pullups (med grip)
bw x (4x2) x 5 (bw=87.8kg/193lbs)
- didnt get all the reps on any of these, i sucked at these
- was meant to alternate with the incline becnh but couldnt do it
they may have been easier with a bit more rest between sets.
B1- DB Bench
20kg/e x 8 x 3
- waaayy to easy
B2 - head supported Db row
~18.5kg/e x 8 x 3
c1 - cable backhand
band x 12 x 3
c2 - zottoman curlz
??x 10 x 3
- haven't done curlz in ages, my biceps are even a bit sore
today
- Not the best session, lack of equipment made the alternate sets impossible which may have made them harder than they should have been.
-I should have done the bench / rows as straight sets so I could bench a decent amount.
- 5x5 deads tonight, would like to pull 150kg (330lbs) would be a nice PR, we shall see
Everyone is always looking for a new way to train their “core.” One of my favorite movements is the Pallof Press. Here, we’re training core stability (or anti-rotation), which is the main function of the abdominals in the first place (not trunk flexion: ie, crunches).
Key Points to Remember:
1. Stand perpendicular to the apparatus (you can use a Functional Trainer or a regular cable/pulley system) with the arm set at chest level.
2. Assume an “athletic” stance (knees slightly bent, feet just past shoulder width apart, chest high, butt back).
3. Begin with the handle right against your sternum. Brace your abdominals. “Press” the handle away from your body until your elbows lock. Do not let the weight/cable rotate you in any way (essentially you’re resisting the pull of the weight). Pause for a second, and then return to the starting position. Repeat. Once you complete all your reps on one side, switch and perform your reps on the other.
4. Be amazed at how many people now want to hang out with you.
, I took a video of my front squat last night, and it looked pretty good form wise (i thought), 
I prefer sticking to the basics actually.
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