It really is a decision sometimes. I’m hoping I never forget these last 3 months of training, it has really seemed to open some doors for me and my confidence in what.my body can actually handle.
I think it’s awesome that you have been able to do the same while having to work around the tendonitis. I’m super happy to hear its gotten better and stayed that way! Wins all around, man.
Yeah man honestly your front squats look great! High rep front squat is like the worst thing ever ahahah…
I wouldn’t bug your mind with your knees no, it’s really not a problem at all. I’ts probably that you are pushing them out a lot to get to the full depth. It is very common for this lift, even among wolrd caliber o-lifters. But you won’t risk anything with this level don’t worry!
And your torso barely dumps forward, no problem at all here. It’s normal, the front squat is the hardest on the upper back/abs. Try to keep the elbows higher when you fatigue and voilà!
Also I can only notice that you have very good foot stability and transfer of force, even in these shoes, this is great, this is what will allow you to destroy weights
Same! Depth feel natural on this movement
I spent many years not recording, like my first 4-5 years. No taking pics either. I just thought I would be a douche or something (not the very confident kind of guy). But I think it is actually super important.
If you don’t have a coach/someone qualified to spot you, there are many lifts in which you can’t see your errors. And most likely won’t/shouldn’t see when things get hard. This will help you for identifying your weaknesses or what is good
Same with the pics. If the weights move up, great, you know you’re getting stronger. But the pics might make you realize what you’ve achieved
To know where the limit is, you have to cross it sometimes!
Yea, this for sure - nothing boring about this log, keep up the videos, definitely helps get vital feedback.
Thanks @aldebaran !
That is encouraging to read, I’m on the right track.
I wish I could have recorded the heavier sets, I’m very sure my heels were coming off the floor at the top of the movement, which doesn’t seem very efficient and I don’t know why. But I’ll try to record more often and ask for feedback from now on!
3/29 evening: 1 mile unweighted with family
3/30 morning: 3 rounds:
15 swings, 10 KB curls, 10 pushups.
Then, 2.1 mile run 18:53
3/31
Last night 60 swings of course;
this morning:
BACK SQUATS
135x2
155x2
185x2
205x2 * took video
225x2
245x2 * was really bad
135x20 * had to try this… lower back pumps were the worst part
Then situps, toes-to-bar, situps.
Video etc later.
Yes, really, you don’t have to worry about it at all.
Hard to tell with these angles but it’s perhaps your shoes? In any case it means that the weight of the bar wasn’t centered over the middle of your feet, but too much towards the toes. Happened to me a few weeks ago, I squatted in Chucks for several weeks (flat shoes) then I did some in O-lift shoes (with heels) and I was bending more forward because my brain and body was used to a different pattern
But as I said, it might be very normal on hard sets for the upper back/abs is usually what fatigues with the front squats. Then you start rounding/bending forward and the bar is too much in front of you, causing you to fall frontwards
I did one like 6 months ago. I swear my abs never strained so much in my entire life, and at rep 20 I thought I was going to fold in half ahahah. So now I’m doing more abs work!
Getting after it mate. Love it.
Form check video squatting 205lb.
I welcome any feedback here; I haven’t trained back squat since around November, been primarily doing front squats, which for some reason I feel more comfortable doing (using much lower weight of course).
@aldebaran @boilerman and any others who want to offer critiques?
After 205, did 225 which felt fine, then 245, the first rep was ok, then the second rep at the bottom I second-guessed my depth, lost focus, but dropped a bit lower, then had hell standing up. My knees caved inward, butt went up, and I goodmorning ed the weight. Wish I had that on video for critique too!
I’ll use 245 as a TM if I ever start a 531 squat cycle.
Hey man, squat looks great IMO. Your butt comes up a split second before the bar does on that second rep, but nothing too crazy. I try to drive my elbows forward as much as possible throughout the entire rep and that seems to help prevent me from doing “good morning” squats. It seems to keep my chest a lot more upright. Might want to be careful with your elbows while doing that though, it used to really flare mine up.
My squat is ugly as all hell so that’s about all the advice I can rightfully give, yours looks great dude!
I’d agree with @boilerman. The “issue” (I say issue but there really isn’t much to worry indeed) is just most likely not enough tension.
You breath too much in your chest and as a result ever so slightly extend your spine (less stability). Thinks breathing in your belly, and applying lots of tension here and through your back via your elbows (also fucked up mine ahahah)
Your feet are slightly dorsiflexing (crawling up) just before the rep. You didn’t apply tension throught hem before starting.
But honestly looks fine to me, keep up the hard work. if you’re unsure try different stance as well. Use some med/min glute as a warm-up like banded X-walks or long iso bodyweight glute bridges.
Also rotates sometimes with high bar for a few weeks
This was totally me half the time on low bar. Truth is with my natural valgus + fucked up knees + super long legs it isn’t really for me. Too bad because with my big hips and glutes, I’m way stronger low bar
Also try some footage from the side or 3/4 they are better!
Thanks so much @aldebaran and @boilerman I’ll bear those things in mind.
Now I need to look up high vs low bar, I felt like it was as high as I could get without being on my neck vertebrae!
4/1 Thursday
Today’s work will be:
3 rounds: 15 swings, 10 curls, 10 pushups.
-done-
2.1 mile run and try to beat my PR of 18:43 (I think that’s my record)
-done, holy crap PR- crushed in in 16:44
4/2/2021, friday.
Last night did a weighted walk and 60 swings.
Today, PRESS:
Goal was 10 sets of 8 with 95lb.
I got:
5 sets of 8
7 reps
6 reps
6 reps *took video
5 reps
4 reps
Then some light BTN and some tricep stuff and abs.
Each failed press set, I got the next rep at least to my forehead, and typically above my head but just couldn’t finish the rep.
I’d like some suggestions for how to focus on the sticking point. I’m not even sure which muscles are responsible for this! So I took a video on set 8:
@aldebaran and anybody who can analyze this, what can I do differently?
-I see that my wrists are cocked way back, looks painful. Tried to straighten them but felt like my forearms couldn’t support it?
Again, I’m no expert but your form looks great man. You almost had that last one!
Thanks!
Man I put everything I had into it, just wasn’t enough. Amazing how fatigue kicks in so easily on Press. A little embarrassing watching the video back haha. You’re probably right and theres not a technique issue, just a strength issue!
I got more reps than last week so I guess I’m doing what I should. Maybe a week or two more to get it.
4/3
Last night 60 swings, then 3 rounds:
10 diamond pushups, 12 kb curls.
Arms feeling good.
Today: 2.1 mile jog as soon as I finish this coffee.
Not going for a speed PR, just get it done.
Edit: Done, and also, 3 rounds:
12 kb rows each side, 10 diamond pushups.
Thinking I’m healed enough to start a real program, but stubborn enough to keep my simple stupid (purposely primitive) Press day as-is every week. I’m absolutely determined to hit 135 and if I keep on this track for another 6 weeks I think I’ll get there, weight loss notwithstanding.
But legs back and other body parts could use a more structured approach.
Not at all man, looked real good
I’m at the same point with my push press right now… just gotta keep chipping away dude
Hell yeah man!
Any programs in mind?
Some kind of 5/3/1 progression.
I have 2e and forever, need to re-read because I still don’t understand leaders and anchors, and I’ve forgotten the intentions of the different variations.
At the moment I’m thinking I don’t need both back squats and deadlifts; I could do front squats and deads, which do now;, or just squats, which I dont really do now.
I haven’t really worked bench press this year, suppose I should, and/or incline.
Now that my elbow is working the back volume has been, and must continue to, increase.
And for press:
Once I get 95x8 for all 10 sets I’ll move to 10 sets of 6, maybe get up to 105 or 110? Then sets of 5, and eventually down to doubles until I can hit my goal of pressing 135. That’s going to take weeks, then I’ll figure out the next step.
If you suggest a 5/3/1 template or assistance for any of the lifts I’m all ears. You have proven what good programs faithfully executed, plus steak, can do!
Same, I personally liked forever much more than 2nd edition just due to the layout and jim’s explanations/details. They’re both great though.
That’s one thing I wish I did differently this past year. I was pushing both squats and deadlifts pretty hard, but my goal was supposed to be focused on DL. My squat just kept going up so I rolled with it, but if I let it take a back seat I might’ve gotten to my deadlift goal quicker.
As for benching, I have no clue. I’ve never been good at any sort of pressing… Still trying to figure out the secret recipe for it haha
Sounds like you’re on the right track for your ohp though. Looks like a good way to drive intensity up to prep for the big one!
As for picking a template, I’m not sure man. What’s your goals for this year? Next 6 months etc? I’d just cruise through forever again and mark all the templates that look fun, and base which one I choose around my goals. There are a few programs in there that Jim gives a lot of leeway with so you can customize to your heart’s content. I liked pervertor for that fact. The supplemental stuff was totally up to me and how hard I wanted to push it.