I do not know if this will help, Brendan, but when you are doing your squats, it looks like you are sitting down and not back. What I have been told on the squat is the first action should be your hips shooting back.
There is a guy at my gym who squats over 1100lbs, and he has told me you want to do a good morning first in the squat. Once your torso breaks around 45 degree, you break at the knees and start coming down. This pointer has really helped my squat out a lot. Hope this helps.
[quote]folly wrote:
Brendan Ryan wrote:
Here’s 335 x miss
[video]202[/video]
I like the video feature here. I use it a lot.
As for your squat, you started to drift backwards as soon as you got out of the hole. It looked like you lost your arch just before the bottom of the lift. That’ll do it.
I see you do GMs. You might work on bringing them up quite a bit. I have seen that you should be able to do about 65-75% of your max. After running the numbers, I see you are almost there, so nevermind.
It’ll go up. I know that after a miss, you want to kill it the next time.
Keep pushing
-folly[/quote]
Yeah, I wobbled around quite a bit. Thanks for the encouragement/advice.
[quote]DeanoT wrote:
I do not know if this will help, Brendan, but when you are doing your squats, it looks like you are sitting down and not back. What I have been told on the squat is the first action should be your hips shooting back.
There is a guy at my gym who squats over 1100lbs, and he has told me you want to do a good morning first in the squat. Once your torso breaks around 45 degree, you break at the knees and start coming down. This pointer has really helped my squat out a lot. Hope this helps.
Good luck,
B
[/quote]
I ahve to admit I’ve been negelecting that aspect quite a bit. I sued to always make sure my ass shot back first but for some reason I’ve forgotten about that with all the other cues. I’ve never done it to the extent that you describe though. Thanks, I’ll give it a shot.
Training: HFT PM Session - Max Motor Unit Recruitment 1RM
-A Deadlifts @ 135lbs 1 x 6, @ 225lbs 1 x 3, @ 315lbs 1 x 3, @ 365lbs 1 x 1, @ 390lbs 1 x 1, @ 400lbs 1 x 1. About 5 minutes rest between last single and all out set. Last Time: worked up to 365lbs 1 x 3
-B Chin-Ups @ Bodyweight 1 x 3, @ Bodyweight + 25lbs 1 x 1, @ Bodyweight +50lbs 1 x 1, @ Bodyweight + 60lbs 1 x 1, @ Bodyweight + 70lbs 1 x miss . About 2 minutes rest between exercises. Last Time: worked up to +55lbs 1 x 2
-C Hammer Curls @ 25lbs DBs 1 x 6, @ 40lbs DBs 1 x 1, @ 55lbs DBs 1 x 1. About 1 minute rest between last single and all out set. Last Time: worked up to 45s 1 x 3
Grip Work: Dynamic Effort Method
-D Plate-Pinch Extensions @ 10lbs 8 x 2. No Specified rest. Last Time: @ 7.5lbs
Supplemental Work: Repitition Effort Method
-E Hyperextensions @ 70lbs 4 x 9. No specified rest periods. Last Time: 4 x 8
Duration: 1 hour 30 minutes
Comments:
Wow! This was a fun and awesome session. I did a 1 rep amx caculator before I tried the deadliuft and it said mine was 385 so I went for 390 but it felt so easy I just had to do 400 - and I got it! Chins were very good too. I got + 60lbs from a dead hang to my chest to the bar but couldn’t get my chest to the bar on + 70lbs so I don’t count it.
Brendan nice job on the PRs! Always feels great to hit one. Another pointer that might help you out is on your deadlift. From the looks of it, it looks like you are not maintaining your low back arch. I heard if you deadlift this way, it puts your spine in a very dangerous position. You might want to run this past EC, and see what he thinks. Hope this helps.
Maybe other more knowledgable people can chime in, but you’ve got a lot of thoracic rounding off the floor and extension at lockout. This isn’t unheard of among powerlifters, but i’m not sure that it’s particularly good or safe form. Your spine isn’t really at a neutral position at any point during the lift. You curve before the weight even comes off of the floor, and if you notice at lockout, you’re pushing your hips in while arching your back. I’m not sure that you want to be arching your back on lockout.
For a max effort lift, the form wasn’t that bad at all, but if you’re using this form for all of your deadlifting, you might have some back problems down the line.
Someone feel free to correct me.
[quote]DeanoT wrote:
Brendan nice job on the PRs! Always feels great to hit one. Another pointer that might help you out is on your deadlift. From the looks of it, it looks like you are not maintaining your low back arch. I heard if you deadlift this way, it puts your spine in a very dangerous position. You might want to run this past EC, and see what he thinks. Hope this helps.
B
[/quote]
I agree. However, when I go for a max like that, I just set up like I always do and lift the damn weight. Now that I hit it, I will work on the form.
[quote]DemiAjax wrote:
Maybe other more knowledgable people can chime in, but you’ve got a lot of thoracic rounding off the floor and extension at lockout. This isn’t unheard of among powerlifters, but i’m not sure that it’s particularly good or safe form. Your spine isn’t really at a neutral position at any point during the lift. You curve before the weight even comes off of the floor, and if you notice at lockout, you’re pushing your hips in while arching your back. I’m not sure that you want to be arching your back on lockout.
For a max effort lift, the form wasn’t that bad at all, but if you’re using this form for all of your deadlifting, you might have some back problems down the line.
Someone feel free to correct me. [/quote]
Thanks. I realize now that I need to arch more at set up.
Training: HFT PM Session - Max Motor Unit Recruitment 1RM
-A Front Squats @ 135lbs 1 x 6, @ 185lbs 1 x 3, @ 225lbs 1 x 1, @ 245lbs 1 x 1, @ 255lbs 1 x 1 . About 2.5 minutes rest between last single and all out set. Last Time: worked up to 235lbs 1 x 3
-B BB Military Presses @ 45lbs 1 x 6, @ 95lbs 1 x 3, @ 125lbs 1 x 1, @ 155lbs 1 x 1, @ 165lbs 1 x miss, @ 160lbs 1 x miss. About 2 minutes rest between exercises. Last Time: worked up to 150lbs 1 x 3
-C Dips @ Bodyweight 1 x 6, @ BW + 25lbs 1 x 3, @ BW + 50lbs 1 x 1, @ BW + 80lbs 1 x 1, @ BW + 95lbs 1 x 1, @ BW + 105lbs 1 x 1. About 2 minutes rest between last single and all out set. Last Time: worked up to BW + 70lbs 1 x 4
Duration: 1 hour 30 minutes
Comments:
Well, I was pleased with my front squat and dip performance but my overhead strength is not all that great. I finished up with some low intensity cardio while studying. Tomorrow, there isn’t very good exercises but I look forward to the rack deads.
Training: HFT PM Session - Max Motor Unit Recruitment 1RM
-A Rack Deads @ 45lbs 1 x 6, @ 135lbs 1 x 3, @ 225lbs 1 x 3, @ 315lbs 1 x 1, @ 405lbs 1 x 1 @ 425lbs 1 x miss, @ 425lbs 1 x 1. About 2.5 minutes rest between last single and all out set. Last Time: worked up to 370lbs 1 x 1
-B Chest-Supported Rows @ 90lbs 1 x 6, @ 180lbs 1 x , @ 230lbs 1 x 1, @ 250lbs 1 x 1, @ 180lbs 1 x 20. About 2 minutes rest between last single and all out set. Last Time: NA
-C Standing BB Curls @ 45lbs 1 x 6, @ 75lbs 1 x 3, @ 95lbs 1 x 1, @ 155lbs 1 x 1, @ 120lbs 1 x miss, @ 95lbs 1 x 4. About 1.5 minutes rest between last single and all out set. Last Time: worked up to 105lbs 1 x 3
Grip Work: Repitition Effort Method
-D Captains of Crush Trainer @ 100lbs 4 x 11. No Specified rest. Last Time: 4 x 10
Supplemental Work: Dynamic Method
-F Back Extensions @ 75lbs 8 x 2. No specified rest periods. Last Time: 72.5lbs
Duration: 1 hour 30 minutes minutes
Comments:
I’ve officially grown to hate rack deads. I really think my set up is holding me back.
The pins in my rack don’t go low enough so I have to improvise. A rack dead that’s only 25lbs more than my deadlift doesn’t sound right does it? The rest wasn’t that exciting…I can’t weight to go more bodybuilding style next week.
Comments:
New program baby! My OWN shit - and I love it. I just wish I could stay a little longer in the gym. At 1 hour and 35 minutes my sister is all over my ass to take her home. Responsibility I guess. Anyway, The Rack Chins and drag curls were harder than I expected. Oh, and this isn’t all I did. There is mobility work, extreme stretching etc. but it would take me forever to type it all out. I have it in Excel.
-Reverse Crunches @ Bodyweight 2 x 12. 30 seconds rest between sets.
-Hanging Leg Raises @ Bodyweight 2 x 30 seconds. 30 seconds rest between sets.
Resistance Training:
-A Squats @ 300lbs 8 x 1. Instinctive rest.
-B1 Snatch-Grip Deadlifts @ 170lbs 4 x 6. 45 seconds rest before B2. Last Time: NA
-B2 Hack Squats @ 300lbs 4 x 6. 45 seconds rest before B1. Last Time: NA
-C1 Leg Press Calf Raises @ 450lbs 4 x 6. 45 seconds rest before C2. Last Time: NA
-C2 Barbell Split Squats @ 150lbs 4 x 6. 45 seconds rest before C1. Last Time: NA
-D1 Leg Extensions @ 145lbs 4 x 6. 45 seconds rest before D2. Last Time: NA
-D2 Neutral-to-In Seated Leg Curls @ 115lbs 4 x 6. 45 seconds rest before D1. Last Time: NA
Grip Work: Wrist Extensors
-Reverse Barbell Curls @ 85lbs 3 x 3. Instinctive rest.
-Plate-Pinch Extensions @ 10lbs 3 x 3. Instinctive rest.
Duration: 2 hour 10 minutes
Comments:
Great session. The back squats were fun. Did a little cardio today so get it over 2 hours because yesterday was only like an hour 40. Surprisingly, no soreness today. Tomorrow is a rest day.
man that duration alone takes balls, mad props for that.
I gotta respect you for figuring out what works for you and getting your own program down. Im kind of in the middle of doing that myself, Im kind of taking some ideas from some of the coaches here, looking at my own strengths and weaknesses, and putting them together to reach my goals, so hopefully it’ll add up to something as solid as yours.
You’ve come along way man, i think i came this site around the same time you did, and its good to see that you stuck with it, educated yourself, and actually do the work, the stuff that hurts, but damn if it doesnt produce results.
Keep it up, see ya at the brotherhood, time to eat again–WS4