[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]
Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]
OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]
Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.[/quote]
Yeah just keep at it.[/quote]
[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]
Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]
OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]
Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.[/quote]
Yeah just keep at it.[/quote]
Sounds like a plan.[/quote]
Head position helps too, but that’s personal.
[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]
Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]
OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]
Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.[/quote]
Yeah just keep at it.[/quote]
Sounds like a plan.[/quote]
Head position helps too, but that’s personal.[/quote]
Yeah I remember reading about mark rippetoe keeping it in line with your spine, or something along those lines. Thats probably not exactly right.
[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]
Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]
OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]
Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.[/quote]
Yeah just keep at it.[/quote]
Sounds like a plan.[/quote]
Head position helps too, but that’s personal.[/quote]
Yeah I remember reading about mark rippetoe keeping it in line with your spine, or something along those lines. Thats probably not exactly right.[/quote]
Nope … Rippetoe I mean
[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]
Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]
OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]
Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.[/quote]
Yeah just keep at it.[/quote]
Sounds like a plan.[/quote]
Head position helps too, but that’s personal.[/quote]
Yeah I remember reading about mark rippetoe keeping it in line with your spine, or something along those lines. Thats probably not exactly right.[/quote]
Nope … Rippetoe I mean[/quote]
Lol never did get strong with SS… blame it all on the program, not on myself, and tell everyone on the interwebz that it suckz. lolol
[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]
Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]
OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]
Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.[/quote]
Yeah just keep at it.[/quote]
Sounds like a plan.[/quote]
Head position helps too, but that’s personal.[/quote]
Yeah I remember reading about mark rippetoe keeping it in line with your spine, or something along those lines. Thats probably not exactly right.[/quote]
Nope … Rippetoe I mean[/quote]
Lol never did get strong with SS… blame it all on the program, not on myself, and tell everyone on the interwebz that it suckz. lolol[/quote]
LOLOLOL
I think that as far as staying tight, you can get a long ways by doing 2 things:
Bring the grip in as close to your shoulders as you can manage
Grip that bar tight as fuck and pull it into you with the elbows beneath the bar.
If you aren’t used to staying tight and are doing this right, your upper back will be sore as hell very quickly. When I squat, my frickign wrists get a pump…
[quote]arramzy wrote:
I think that as far as staying tight, you can get a long ways by doing 2 things:
Bring the grip in as close to your shoulders as you can manage
Grip that bar tight as fuck and pull it into you with the elbows beneath the bar.
If you aren’t used to staying tight and are doing this right, your upper back will be sore as hell very quickly. When I squat, my frickign wrists get a pump…[/quote]
Ok I’m gonna remember this next squat day for that 265x1. I’ve got my grip pretty close I thought but I’ll try even closer.
You should have bruises on your back from squeezing the bar into you so hard. That’s what happens to me. I also get bruises from pushing out on my belt so hard.
What can help with the tightness is paused squats with about 60-70% of you max with a good 3 second hold at the bottom. It’s best to have someone call these. Ed had me do these last week and they really helped me to stay tight. If I didn’t stay tight, then I would get pinned. I have the same problem you do. You’re squatting with just your legs and not your back. It’s something that I’m working on, as well.
[quote]CSEagles1694 wrote:
You should have bruises on your back from squeezing the bar into you so hard. That’s what happens to me. I also get bruises from pushing out on my belt so hard.
What can help with the tightness is paused squats with about 60-70% of you max with a good 3 second hold at the bottom. It’s best to have someone call these. Ed had me do these last week and they really helped me to stay tight. If I didn’t stay tight, then I would get pinned. I have the same problem you do. You’re squatting with just your legs and not your back. It’s something that I’m working on, as well.
CS[/quote]
Maybe I’ll rotate these in as my next ME movement for 6RM’s. Worth a shot. And oh I do get bruises on my back from squatting, just for the record lol. Thanks for the advice.
Bench
-1 Thumbs In CG Bench (Paused)
45x2x5
65x5
85x5
105x5
125x3
150x1
165x1 -+5lb PR, not bad but not a smoke show. Video up when I get the chance
130x11 -+2 rep PR
-High Incline Bench (pinky on rings, paused)
70x6
95x6
115x5 - Same thing as last week, it’s fine after the PR’s in the CG
-DB Bench
25x12
45x20,15,10,10+5 (RP)
-Tricep pushdowns
20x10
40x10 (Realized how FRIED my triceps were and decided to just go for teh pumpz and not care about weight at all)
30x25,25
-DB Row
40x12
70x15,15,15,15
-Band Face Pulls SS DB Hammer Curls
Light+microx30,30
25x10,10,10,10,10,10
Super pumped still, good pressing PRs and I can’t even take my shirt off right now. Awesome.
Rough ass night sleeping yesterday, and didn’t get in the calories/food I needed so today could’ve been better.
Bench RE
-Bench Pinky on Rings paused
45x2x5
70x5
85x5
95x5
110x3
125x3
135x10 -Good +6 rep all time PR for when I did this before
-Floor Press
70x10
105x6
140x8 -No PR here, same as last time.
-DB Floor Press (I tried rolling extensions but my triceps couldn’t even handle it was too exhausted)
10x10
30x30,30
-DB Front Raise
10x10
20x15,15,15,15
-Pendlay Rows (MUCH better than last week really happy about these)
75x12
115x12,12,12,12
95x12
-EZ Bar bicep curls
25x12
50x20,20,20
OK so for this coming week gonna drop the volume some for a little bit of a deload. Other than that here’s some changes that will be happening to the template:
The deadlift day will now be a complete RE day. Working up to a heavy 1RM on that day is killing me and not really helping. Since bench is doing good with RE, might as well give this a shot.
Assistance work, I’m going to start ramping sets. I’m feeling like I’m not actually getting heavy enough with the work and its all pump. So from now on for example it would look like this:
Pendlays (working up to say 135x20)
115x20
125x20
135x20
So I still get 60 reps in as few sets, just ramp higher.
Rough ass night sleeping yesterday, and didn’t get in the calories/food I needed so today could’ve been better.
Bench RE
-Bench Pinky on Rings paused
45x2x5
70x5
85x5
95x5
110x3
125x3
135x10 -Good +6 rep all time PR for when I did this before
-Floor Press
70x10
105x6
140x8 -No PR here, same as last time.
-DB Floor Press (I tried rolling extensions but my triceps couldn’t even handle it was too exhausted)
10x10
30x30,30
-DB Front Raise
10x10
20x15,15,15,15
-Pendlay Rows (MUCH better than last week really happy about these)
75x12
115x12,12,12,12
95x12
-EZ Bar bicep curls
25x12
50x20,20,20
OK so for this coming week gonna drop the volume some for a little bit of a deload. Other than that here’s some changes that will be happening to the template:
The deadlift day will now be a complete RE day. Working up to a heavy 1RM on that day is killing me and not really helping. Since bench is doing good with RE, might as well give this a shot.
Assistance work, I’m going to start ramping sets. I’m feeling like I’m not actually getting heavy enough with the work and its all pump. So from now on for example it would look like this:
Pendlays (working up to say 135x20)
115x20
125x20
135x20
So I still get 60 reps in as few sets, just ramp higher.[/quote]
When I followed WS4SB last year, I ramped my assistance work all the time. My strength went through the roof. Try it. It may work differently for you, but it definitely helped me.
