[quote]kmcnyc wrote:
… then I noticed bosu squat guy
Awesome.
[/quote]
I think he works out at my gym, too! Have you seen some of the chooches in the background of my vids??
o_s – Next time he’s bosu squatting while you’re pounding out the big weights, yell over to him “THIS IS FOR YOU BOSU BOY! YOU MY BITCH! UNGHH!(rep) UNGHH!(rep) UNGHH!(rep)…”
[quote]kmcnyc wrote:
… then I noticed bosu squat guy
Awesome.
[/quote]
I think he works out at my gym, too! Have you seen some of the chooches in the background of my vids??
o_s – Next time he’s bosu squatting while you’re pounding out the big weights, yell over to him “THIS IS FOR YOU BOSU BOY! YOU MY BITCH! UNGHH!(rep) UNGHH!(rep) UNGHH!(rep)…”
[quote]SteelyD wrote:
kmcnyc wrote:
… then I noticed bosu squat guy
Awesome.
I think he works out at my gym, too! Have you seen some of the chooches in the background of my vids??
o_s – Next time he’s bosu squatting while you’re pounding out the big weights, yell over to him “THIS IS FOR YOU BOSU BOY! YOU MY BITCH! UNGHH!(rep) UNGHH!(rep) UNGHH!(rep)…”[/quote]
Just remember, the bar has to be in your hands in front of you. It’s not the same if you’re straddling it or lying on top of it. Although, if you could do that and post that video that’d be great 
I saw the smith machine 1/4 squatter in one of your videos. I was so mesmerised by the contrast between your heavy, deep squats and him right behind you barely bending his legs. I’m always tempted to run over and kick them in the back of the knees. I’m super friendly that way.
[quote]maraudermeat wrote:
getting a low bar position, especially for leaner, less bulky people, can be very difficult. the arms have to carry a lot of the weight. definitely get some elbow sleeves. they will help a lot.
[/quote]
The issue there is that elbow sleeves and wraps are not legal in the IPF.
[quote]W.E.C wrote:
maraudermeat wrote:
getting a low bar position, especially for leaner, less bulky people, can be very difficult. the arms have to carry a lot of the weight. definitely get some elbow sleeves. they will help a lot.
The issue there is that elbow sleeves and wraps are not legal in the IPF. [/quote]
Ouro,
It’s the same issue I had when I first went to Bill’s. I held it high and with my hands wide. It took a few weeks to get it lower and my hands in. Not sure if you’ve noticed my bar position lately but apparently it’s pretty damn low. Just work on it little by little and it will come.
[quote]Court wrote:
W.E.C wrote:
maraudermeat wrote:
getting a low bar position, especially for leaner, less bulky people, can be very difficult. the arms have to carry a lot of the weight. definitely get some elbow sleeves. they will help a lot.
The issue there is that elbow sleeves and wraps are not legal in the IPF.
Ouro,
It’s the same issue I had when I first went to Bill’s. I held it high and with my hands wide. It took a few weeks to get it lower and my hands in. Not sure if you’ve noticed my bar position lately but apparently it’s pretty damn low. Just work on it little by little and it will come.[/quote]
I may have to widen my grip. Right now, my hands are right at my shoulders. I don’t know if I can physically bring the bar lower without widening my grip. My forearms may be too long.
Now that I’ve gotten my awkward date out of the way, I’m free to go play with my squat tonight. Andy will be there for a while. Maybe he can take a look.
I thought your arms where in tight because you are long limbed.
Your also petite despite being very strong-
there is less mass to rest the bar on.
I have a very compact neck- not a huge yoke or huge traps but the lack of neck makes position a little easier
kmc
[quote]ouroboro_s wrote:
Court wrote:
Ouro,
It’s the same issue I had when I first went to Bill’s. I held it high and with my hands wide. It took a few weeks to get it lower and my hands in. Not sure if you’ve noticed my bar position lately but apparently it’s pretty damn low. Just work on it little by little and it will come.
I may have to widen my grip. Right now, my hands are right at my shoulders. I don’t know if I can physically bring the bar lower without widening my grip. My forearms may be too long.
Now that I’ve gotten my awkward date out of the way, I’m free to go play with my squat tonight. Andy will be there for a while. Maybe he can take a look.[/quote]
I’ll be honest, when you were setting up on Monday I thought it looked like a really high bar set up.
What time are you going out there tonight? I’m heading in to GL to squat and bench (again…FML). I might do laundry and organize my life first before I do that and avoid all the regulars. I’ll stick to my music and bitchy looks.
[quote]Court wrote:
ouroboro_s wrote:
Court wrote:
Ouro,
It’s the same issue I had when I first went to Bill’s. I held it high and with my hands wide. It took a few weeks to get it lower and my hands in. Not sure if you’ve noticed my bar position lately but apparently it’s pretty damn low. Just work on it little by little and it will come.
I may have to widen my grip. Right now, my hands are right at my shoulders. I don’t know if I can physically bring the bar lower without widening my grip. My forearms may be too long.
Now that I’ve gotten my awkward date out of the way, I’m free to go play with my squat tonight. Andy will be there for a while. Maybe he can take a look.
I’ll be honest, when you were setting up on Monday I thought it looked like a really high bar set up.
What time are you going out there tonight? I’m heading in to GL to squat and bench (again…FML). I might do laundry and organize my life first before I do that and avoid all the regulars. I’ll stick to my music and bitchy looks.[/quote]
I’m meeting up with him at 5:30 then I’ll do my training there.
The way I set up on Monday is how I’ve always set up. When I started looking at it critically, its almost as high as Olympic lifters put the bar when they squat. I’ll have to move it down a bit at a time like you said. Once I get that mastered, I think it will have a substantial impact because the bar will be more centred over my body mass. Right now it’s like an iron ball balanced on the top of a blade of grass. The leverages suck.
[quote]ouroboro_s wrote:
Court wrote:
ouroboro_s wrote:
Court wrote:
Ouro,
It’s the same issue I had when I first went to Bill’s. I held it high and with my hands wide. It took a few weeks to get it lower and my hands in. Not sure if you’ve noticed my bar position lately but apparently it’s pretty damn low. Just work on it little by little and it will come.
I may have to widen my grip. Right now, my hands are right at my shoulders. I don’t know if I can physically bring the bar lower without widening my grip. My forearms may be too long.
Now that I’ve gotten my awkward date out of the way, I’m free to go play with my squat tonight. Andy will be there for a while. Maybe he can take a look.
I’ll be honest, when you were setting up on Monday I thought it looked like a really high bar set up.
What time are you going out there tonight? I’m heading in to GL to squat and bench (again…FML). I might do laundry and organize my life first before I do that and avoid all the regulars. I’ll stick to my music and bitchy looks.
I’m meeting up with him at 5:30 then I’ll do my training there.
The way I set up on Monday is how I’ve always set up. When I started looking at it critically, its almost as high as Olympic lifters put the bar when they squat. I’ll have to move it down a bit at a time like you said. Once I get that mastered, I think it will have a substantial impact because the bar will be more centred over my body mass. Right now it’s like an iron ball balanced on the top of a blade of grass. The leverages suck.[/quote]
Yeah, I figured you always set up like that, I’ve just never noticed before. I guess I’m looking a bit more critically at everyone around me as I’m learning more and watching more people do it.
Training with the Niagara guys has me examining each of them (for form and, well, ‘form’) on all their lifts. I also had a few things pointed out to me about lifters at the meet on Saturday and what I need to do. I seriously feel like their adopted puppy 
Let me know how tonight goes, what you think, what the environment is like, etc. I’ll likely see Andy down in Niagara a bit over the next few weeks training with them.
Wednesday April 29, Phoenix Ancaster
Warm up - mobility stuff. This was a truncated version because I was meeting with the guy that runs the Phoenix PL club and he was going to help me repositioning the bar on my back.
A
Squat
2x10x45
1x5x95
1x5x135
(5x2)x 4 x 145 10 seconds - This means that I did 5 doubles with 10 seconds between each double. I did 4 sets like this. So a total of 40 reps working sets. I think the breaks ended up being more than 10 seconds by the time the bar was racked, I took a breath and set up again. It’ll likely be faster when I’m doing it alone.
Andy had to leave after squats so I could focus on the rest.
B
Bench
45x10
65x5
(5x2)x 4 x 95 10 seconds
I just realised I screwed up squat and bench. It was supposed to be 5 sets of 4 doubles. Not 4 sets of 5 doubles. Bench was pretty hard because there was a lot of setting up and it really hit my back.
C
Dumb bell step up
3x8x40 per side
D1
Bar roll out
3x10
D2
GHR
3x10
E
Single leg squat to box - bw
3x8/side
Then I went back to squat again
1x5x135
1x5x155
The first bunch of sets with the bar and set up repositioned was very awkward and wobbly. Once I got into the groove, it was working really well. You can see my grip is much wider and my elbows are quite a bit lower. Andy kept keying me in to drive them forward and it really brought me out of the hole a lot faster.
I have a video that I’m going to try to load of my final set of 5 doubles.
Here’s the video. You may notice I’m sporting Andy’s elbow sleeves on my knees. I’m also particularly proud of my video editing. Thank you very much
Also, I didn’t realise quite how much my ass hangs out of those shorts.
Here’s the video. You may notice I’m sporting Andy’s elbow sleeves on my knees. I’m also particularly proud of my video editing. Thank you very much
Also, I didn’t realise quite how much my ass hangs out of those shorts.
[quote]ouroboro_s wrote:
Here’s the video. You may notice I’m sporting Andy’s elbow sleeves on my knees. I’m also particularly proud of my video editing. Thank you very much
Also, I didn’t realise quite how much my ass hangs out of those shorts.[/quote]
While the weight was lighter than Monday, they looked easier than your warmup sets that day. Your chest really comes up faster and so you’re not just goodmorning-ing the weight up. Awesome.
I squatted tonight and thought about driving my elbows forward too. I spoke with Hoiman and he said the other week I actually did that to recover when I started losing the 315, so now that I am conscious of it, it should be even better.
And for the record, the first two things I noticed were the knee sleeves and the ass hanging out of the shorts hahaha.
Posture and speed are both looking well.
depth is good too
I am doing this part of the split tomorrow.
I guess the ass cream is working,
the shorts spectacular.
kmc
I think I need different shorts. I’ve never seen my ass from that angle.
Depth was good. Andy says I have two depths. One inch above parallel or 4 inches below.
I thought the speed was much better too.
[quote]ouroboro_s wrote:
I think I need different shorts. [/quote]
We’ll put it to a vote. I think you’ll lose.
Those squats looked good. How did the wider hand spacing feel?
Do you use the shoes just for squatting?
or do you bench and dead in them as well.
When I do front squats or cleans,
my elbows’ posture dictates speed.
if I have a good rack position- the squats or cleans are taller and faster
I had a pair of adidastar’s years ago.
wanting to get a pair again.
retire the shorts if you must, but thank you
for providing the video ^_^/
kmc
[quote]ouroboro_s wrote:
I think I need different shorts. I’ve never seen my ass from that angle.
Depth was good. Andy says I have two depths. One inch above parallel or 4 inches below.
I thought the speed was much better too.[/quote]
Nah, just start competing raw in the ‘hot pants’ PL federation.
Those squats looked better. The only thing that I could see was it seemed like you were leading with your ass (kind of GM’ing it at the beginning). The weight was coming right up though!
squats are looking better.
a few things-
-you are pushing the elbows forward when the weight starts to get in front of you. once the weight gets near a max attempt, that won’t help. it will be too late at that point. you need to keep the weight over your hips the entire time. the way to do that is to have complete control over that weight throughout the entire set. trying to constantly regroup throughout the set will eventually catch up with you.
-your knees are rolling in on you. this happens because the weight gets in front of you and your quads move in to “catch” the weight. this is a side effect of letting your form slip and the weight gets out in front of you.
here are my suggestions.
-In my opinion, you are rushing the reps. treat all weight as if it’s the same. I like the saying- “lift light weight like its heavy and heavy weight like it’s light”
I’m going to walk you through my mental checklist as i squat.
-I walk up to the bar and repeat in my head a phrase that always gets me going.
-I set my hands and then pull myself under the bar and force it as low on my traps as i can.
-I then set my feet under the bar as if i’m going to squat it out of the rack. I take a deep breath and hold it. I then stand up, take one step back with each feet.
-I then exhale and take another deep breath.
-To prepare for the decent, I force my head back into the bar, pull my elbows down under the bar which forces me into a tight arch with my chest high.
-As i start my decent I force my knees out and and continue forcing them out until i feel my elbows graze my thighs. That’s my cue to know i’ve hit depth.
-to ascend, I push out as hard as i can against my knees, force my elbows forward and flex my ass hard, trying to get the most forceful lockout that i can.
from watching your vids, your squat is more of an olympic squat. to move as much weight as possible, you need to keep that form as much like a piston as possible ( up and down). there can’t be any of the forward and backward motion. the perfect power squat has the bar going directly up and down over the hips.
get those elbows down under you and keep them there. force those knees out and keep forcing them out as hard as you can on the way down. this will build resistance in the hips. if done correctly, your decent should be slow and controlled. you should also have a pop out of the bottom.