All Show and No Go

Training Over 35 Lifter
101

[quote]horsepuss wrote:
UP for starters I appluad you for squatting and filming yourself doing it. Your back squat form is solid, maybe try and bring your elbows down under the bar more. Point them at the ground.

In your front squat the bar is coming forward in the hole. This is bad, You need to keep the bar back on yuor shoulders and moving in a strait line. Try a different hold, Like lay the bar across your shoulders and cross your arms. I.E. left hand on right shoulder and right on left. or just force your elbows up in the hole so the bar stays put. Press it up against your throat.

Salud[/quote]

The taping was nerve wracking, but i know its more important to see what im doing right/wrong to make the improvements/progress. i hear you on the shoulders forward thing, it was good to watch and see me do it(well you know what i mean). I should try that other hold and see how it works.

Git always great to have you in here…Im really trying to get form down first, before too much increases. I actually was quite gassed by that last set/taping.I need to find our flip camera, although I may not want to hear how i actually sound ha

102

I LOVE Sunday Training!!! I didnt have to wait for anything or fight the teen boys for the DBS

warm up with inch worms pushed into wide narrow(ouch) and reg.

INCLINE BENCH 45/8 55 2x8 60 1x7 —> one more def couldnt rack it back up.

DB BENCH 20s 4x8 25s next? maybe try last set or last 2

NARROW GRIP FUCKERS er um BENCH hehe 45 1x8 50 3x8

PUSH PRESS 45 5x5 I know why not try 50? my head wouldnt let me…spank

CIRCUIT 1-2 min rest in between rounds 3x8

TR LAY EXT 10

T_BAR ROW 35

LAT RAISE 10 2x8 15s 3 reps then finished with 10s grrr last set made sure to take 2 min rest 15s to finish last set no problem

DB CURL 15s wish they had 17s 20s wouldnt happen

ended with some more inch worms when i collapsed on last rep of first set of 8
I knew i was done, stretch

FELT GREAT :slight_smile:

103

[quote]horsepuss wrote:
UP for starters I appluad you for squatting and filming yourself doing it. Your back squat form is solid, maybe try and bring your elbows down under the bar more. Point them at the ground.

[/quote]
I’d like someone to explain to me why this is important. I have my elbows more back than down largely because that rotation forward is difficult for my repaired shoulder. However, when I do rotate them forward, I seem to lose the teeny-tiny platform that is my upper back where I’m trying to hold the bar. So I don’t understand why everyone says to do this. Anyone?

Sorry for the hijack, UpScale.

104

^ it naturally pushes your chest up. A good cue for squaters who tend to fold as it gets heavier.

105

[quote]kpsnap wrote:

[quote]horsepuss wrote:
UP for starters I appluad you for squatting and filming yourself doing it. Your back squat form is solid, maybe try and bring your elbows down under the bar more. Point them at the ground.

[/quote]
I’d like someone to explain to me why this is important. I have my elbows more back than down largely because that rotation forward is difficult for my repaired shoulder. However, when I do rotate them forward, I seem to lose the teeny-tiny platform that is my upper back where I’m trying to hold the bar. So I don’t understand why everyone says to do this. Anyone?

Sorry for the hijack, UpScale.[/quote]

It also reduces the tendancy to good morning out of the hole. I got that tip from Meat and it’s stood my in good stead. At times when I feel like I’m not moving, if I push my elbows forward it seems to move things again. The downside is that there is less of a shelf to rest the bar on. I used to have my elbows really far back to hold the bar and then went with them straight down. This caused me to lean forward a bit when the weight got heavier because my arms and wrists were bearing so much of the weight. I now start my squat with them back a bit and push them down if I have to.

bla, bla, bla…

I’ve spent a lot of time on this for my squat personally.

106

Snap I dont mind one bit. I actually dont know what to ask or why most of the time, so its good to see you all talking it out. Thanks :slight_smile:

107

[quote]ouroboro_s wrote:

[quote]kpsnap wrote:

[quote]horsepuss wrote:
UP for starters I appluad you for squatting and filming yourself doing it. Your back squat form is solid, maybe try and bring your elbows down under the bar more. Point them at the ground.

[/quote]
I’d like someone to explain to me why this is important. I have my elbows more back than down largely because that rotation forward is difficult for my repaired shoulder. However, when I do rotate them forward, I seem to lose the teeny-tiny platform that is my upper back where I’m trying to hold the bar. So I don’t understand why everyone says to do this. Anyone?

Sorry for the hijack, UpScale.[/quote]

It also reduces the tendancy to good morning out of the hole. I got that tip from Meat and it’s stood my in good stead. At times when I feel like I’m not moving, if I push my elbows forward it seems to move things again. The downside is that there is less of a shelf to rest the bar on. I used to have my elbows really far back to hold the bar and then went with them straight down. This caused me to lean forward a bit when the weight got heavier because my arms and wrists were bearing so much of the weight. I now start my squat with them back a bit and push them down if I have to.

bla, bla, bla…

I’ve spent a lot of time on this for my squat personally.[/quote]

I don’t tend to fold up or GM outta the hole. But I guess I can imagine how driving the elbows forward could help blast through a stall. Truly, though, I have so little upper back shelf. At this point, I can’t sacrifice that.

Glad you don’t mind, UpScale!

108

So do you do rows or something to build up the “shelf”?

109

[quote]UpScale wrote:

[quote]horsepuss wrote:
UP for starters I appluad you for squatting and filming yourself doing it. Your back squat form is solid, maybe try and bring your elbows down under the bar more. Point them at the ground.

In your front squat the bar is coming forward in the hole. This is bad, You need to keep the bar back on yuor shoulders and moving in a strait line. Try a different hold, Like lay the bar across your shoulders and cross your arms. I.E. left hand on right shoulder and right on left. or just force your elbows up in the hole so the bar stays put. Press it up against your throat.

Salud[/quote]

The taping was nerve wracking, but i know its more important to see what im doing right/wrong to make the improvements/progress. i hear you on the shoulders forward thing, it was good to watch and see me do it(well you know what i mean). I should try that other hold and see how it works.

Git always great to have you in here…Im really trying to get form down first, before too much increases. I actually was quite gassed by that last set/taping.I need to find our flip camera, although I may not want to hear how i actually sound ha
[/quote]

I’m jealous of your flexibility and ability to get your elbows up that high. You have a pretty firm grip on the bar with your fingers wrapped around. Don’t switch to the cross-arm bodybuilder style. That is used for those lacking flexibilty, like me.

To get the weight on your front delts, which does get the weight closer to your center of gravity, keep using the clean grip and let the weight roll back into your fingers more. You won’t have your fingers wrapped around the bar but it will be completely safe and stable.

110

[quote]cavalier wrote:
So do you do rows or something to build up the “shelf”?[/quote]

I think set of traps would be a good place to start. Women seem to like them so theres a bonus reason.

I can get out of a stall a lot of times if I drive me elbows forward and I fold up like EU infantry.

111

[quote]cavalier wrote:
So do you do rows or something to build up the “shelf”?[/quote]

Absolutely. I am just not a mesomorph. Especially in my upper body.

[quote]giterdone wrote:
Don’t switch to the cross-arm bodybuilder style. That is used for those lacking flexibilty, like me.

To get the weight on your front delts, which does get the weight closer to your center of gravity, keep using the clean grip and let the weight roll back into your fingers more. You won’t have your fingers wrapped around the bar but it will be completely safe and stable.[/quote]

I totally agree with Git. There’s no reason to change to a cross arm hold. And Git is right, when I used to do Oly, the bar was barely in my fingertips. There was no serious gripping going on.

112

[quote]giterdone wrote:

[quote]UpScale wrote:

[quote]horsepuss wrote:
UP for starters I appluad you for squatting and filming yourself doing it. Your back squat form is solid, maybe try and bring your elbows down under the bar more. Point them at the ground.

In your front squat the bar is coming forward in the hole. This is bad, You need to keep the bar back on yuor shoulders and moving in a strait line. Try a different hold, Like lay the bar across your shoulders and cross your arms. I.E. left hand on right shoulder and right on left. or just force your elbows up in the hole so the bar stays put. Press it up against your throat.

Salud[/quote]

The taping was nerve wracking, but i know its more important to see what im doing right/wrong to make the improvements/progress. i hear you on the shoulders forward thing, it was good to watch and see me do it(well you know what i mean). I should try that other hold and see how it works.

Git always great to have you in here…Im really trying to get form down first, before too much increases. I actually was quite gassed by that last set/taping.I need to find our flip camera, although I may not want to hear how i actually sound ha
[/quote]

I’m jealous of your flexibility and ability to get your elbows up that high. You have a pretty firm grip on the bar with your fingers wrapped around. Don’t switch to the cross-arm bodybuilder style. That is used for those lacking flexibilty, like me.

To get the weight on your front delts, which does get the weight closer to your center of gravity, keep using the clean grip and let the weight roll back into your fingers more. You won’t have your fingers wrapped around the bar but it will be completely safe and stable.[/quote]

jealous of my flexibility…you have no idea :wink: haha but yea German said i had good flexibility and Jeees he said to hold it lightly in fingers…just very hard to remember everything.ESP at the time Im doing it.

Snap I hear you on the upper body thing…I hope the beginner gains give me more.

I will continue to tape when I have the rack that gives me the set up for it, although I had someone offer to tape it for me lol. HE was curious why i was taping it, so i explained why. He was like “huh”, saw little lights go on …

113

http://images.t-nation.com/forum_images/c/3/c36e4_ORIG-May26_016_480x640_Copy.jpg

Said back/shelf…May 26

114

I was going to wait for the “official” critique from your coach German, but since there have been multiple comments, I guess I’ll chime in as well.

I agree with Git as well (as Snap). If you have the flexibility for the clean grip, don’t change because if you think about it, since your hands are wider apart than your shoulders, it’s a wider and therefore more stable base for the weight.

MarauderMeat has said the bar should basically be against your throat and practically choking you (he uses heavy!!! weight though). Since I’m a LOT wimpier than the mighty Meat, I just make sure the bar is touching my throat lightly -that’s how I know I have the weight far enough back on my shoulders.

edit to add: I use the clean grip, and I only have two fingers on the bar (most people I see use three, but I don’t have the wrist/finger flexibility). Also, you have plenty of “shelf space” for some major weight on your back squat!

115

I think your “shelf” looks pretty good!

Mine is fairly nonexistent in terms of mass.

116

[quote]punnyguy wrote:
I was going to wait for the “official” critique from your coach German, but since there have been multiple comments, I guess I’ll chime in as well.

I agree with Git as well (as Snap). If you have the flexibility for the clean grip, don’t change because if you think about it, since your hands are wider apart than your shoulders, it’s a wider and therefore more stable base for the weight.

MarauderMeat has said the bar should basically be against your throat and practically choking you (he uses heavy!!! weight though). Since I’m a LOT wimpier than the mighty Meat, I just make sure the bar is touching my throat lightly -that’s how I know I have the weight far enough back on my shoulders.

edit to add: I use the clean grip, and I only have two fingers on the bar (most people I see use three, but I don’t have the wrist/finger flexibility). Also, you have plenty of “shelf space” for some major weight on your back squat![/quote]

haha German gives me his earful on what Im doing good/right and what i need to work on…Im sure he doesnt mind one bit every ones opinion, hes a cool guy. I tell him i dont want to make him look bad when im not getting something, but in fairness to me we had 2 days. Doesnt matter Im having a good time and Im lucky to have all of your input, esp the ladies.

shoot on the plenty of back shelf…no excuses now!! haha

117

[quote]kpsnap wrote:
I think your “shelf” looks pretty good!

Mine is fairly nonexistent in terms of mass.
[/quote]

ok Crap Im gonna have to bring it now haha. Do you have a closer shot of the back relaxed like mine just to see? or a bikini shot if you dont is just fine …wink

EDIT: you certainly are ripped lady! You weigh 114 ish?

118

Training is looking good Up! Good stuff.

Def keep the clean grip on the Front squat. And all the advice from Git, Snap and Punnyguy is solid - when I front squat I have the bar at my throat, as far back on the delts as possible with three fingers under the bar (just the tips - giggle) pinkies out. And if you feel as if you’re folding on your way up (which is what I’m inclined to do as the weights get heavy) think about pushing your elbows up, this will help keep the torso up - another advantage of the clean grip.

Damn! Both you and Snap have amazing backs! Impressive. I’m glad I switched to high bar squatting. Its much harder for me to cheat the lift and I don’t have to worry about keeping lats tight and what-not.

119

“The elbows up” is to keep you upright when in the deep sqaut position so you don’t break your form coming up. You see alot of people have to rack the exercise after a couple of reps due the bar slipping from leaning
forward. flex your abs real hard as well. And keep your chin up.

Hope this helps

Rick

120

Completely agree with all on the front squat. My experience has been that most lifters who are learning struggle for a few workouts to get the bar back into throat and relax the grip using just the finger tips, they want to grip the hell out of it…lol. After a few sessions the grip usually starts to loosen. Only other thing i would say is remember to elevate the shoulders (front delts) elbows up and toward each other to make a nice shelf for the bar and reset every few reps if you have too.

For the back squat UP does actually have a good shelf to start. Some like elbows down toward floor, some like back a bit…not sold that is a deal breaker either way? I more look for elbows that wave at you as a person squats (down toward floor at start, back to wall at bottom of squat, etc). I think if you get the traps/rear delts pinned back, find you shelf and pull the bar tight in the spot by flexing the lats (like a pull up) you’re good to go. Then just make small tweaks and adjustments to get form dialed in.