[quote]sfp wrote:
63Galaxie wrote:
One more thing _ your gonna be a real strong squatter. I wont be any competition.
Uh, yeah. No competition. Right.[/quote]
Trust me, when you get your stance right you are gonna move some weight. Looking at your vid. you are plenty strong, you are just using more of a body builders stance.
[quote]sfp wrote:
Thanks everyone for the advice. I am using Chucks, so good there. As for stance, my feet are a little more than shoulder-width apart, at least from my perspective. I also have them pointed out slightly, but maybe more would be better.
As for the leaning forward, I agree, but it’s been hard for me to correct. Meat, I like your advice on holding the bar lower. I’ll have to concentrate on that more, and I think that will fix a few things.
As for box squats, I did them in the past, but haven’t in last 3-4 months. The place I go to now doesn’t have boxes (actually, neither did my last gym), and the lowest bench is probably 14-16 inches (last gym had one that was about 12, in addition to a 10 inch-or-so doohickey I used as a box). Any ideas on workable substitutes? Maybe I can grab something out of the janitor’s closet…
Before when I did them I was always concerned that I wasn’t doing them right, so I appreciate all the advice. A lot to work on![/quote]
my squat stance isn’t very wide either. i’m just outside of shoulder width. it’s something that you will have to play around with but the most important thing is forcing those knees out really hard the entire time.
as for boxes, in the past i’ve used those stackable aerobics steps. you could also stack up plates to make a box. just look around and see what you have.
when you do attempt a box squat, get a vid of it.
the key to keep the bar over the hips and not letting the weight get in front of you is bar position on the traps. get it low and get your hands in closer to support it. unless you have a huge upper back, you will need to have your forearms directly under the bar to support it.
One more thing, I noticed that your not using knee wraps. They help me a bunch. I use Inzer.
Another day:
Speed(ier) bench: 45x20, 135x8, 155x10x3 (lifted all of these as quickly as possible with decent form. I am liking how light 155 feels now)
Pin press/High pull superset
Pin press:
185x4, 225x3, 225x2 (at about a 2 board height)
245x3, 275x3, 285x2, 295x1 (at about 4 board height)
High pulls: 135x4x2, 185x4x3, 185x3
One-arm regular, one-arm towel chins/Dips superset
Chins: BWx5 per side x 3
Dips: 12x1, 15x2 (really went low on those last 2)
Arnold press/preacher curl superset
AP: 35x15, 40x10, 45x8x2
Curls: 60x10, 90x8, 100x7x2 (wanted to do incline curls, but left arm tendonitis said no)
Close-grip decline bench/supine DB rows superset
DB: 185x6, 185x5, 185x4
Rows: 70x5, 70x8x2 (I did these on the other side of the decline bench (leg end), and the width of the bench forces me to go pretty wide. The fact that I can’t use body English makes the weight lower, but that’s probably good).
[quote]maraudermeat wrote:
my squat stance isn’t very wide either. i’m just outside of shoulder width. it’s something that you will have to play around with but the most important thing is forcing those knees out really hard the entire time.
as for boxes, in the past i’ve used those stackable aerobics steps. you could also stack up plates to make a box. just look around and see what you have.
when you do attempt a box squat, get a vid of it.
the key to keep the bar over the hips and not letting the weight get in front of you is bar position on the traps. get it low and get your hands in closer to support it. unless you have a huge upper back, you will need to have your forearms directly under the bar to support it.
[/quote]
It’s funny that with something as seemingly simple as the squat there are so many things to think about. “OK, set up, hands and elbows in, chest out, bar low, lift…OK, deep breath in the diaphragm, lean back, get lower…knees out…lower…LOWER!!!..OK, glute activation…” etc.
I’ve thought about knees in the past, but it’s gotten lost amidst all the other things I have to worry about. No longer.
I also hear you on getting the bar lower. I tried it out today (just the bar), and look forward to Monday. Fortunately, I do have a hyooge upper back (what, you couldn’t tell?).
I’ll also see what I can do about getting a box squat vid here. When I’ve done them in the past, I’ve been torn between coming to a full stop on the box and really having to use the glutes to get the upward momentum again (and often rocking forward) vs. just lightly touching (and using better form). Which do you recommend?
And, thanks again.
[quote]63Galaxie wrote:
One more thing, I noticed that your not using knee wraps. They help me a bunch. I use Inzer.[/quote]
Wimp.
Seriously, I’ve never considered using them, just because I thought the wimpy weights I’m moving didn’t require them. Do you wear them for knee health, or because the compression helps you lift more?
Both. I start to rap @ 315 or so. They help keep you stable. Well worth the money.
And you cant get heavy till youve pushed past your limits.
[quote]63Galaxie wrote:
Both. I start to rap @ 315 or so. [/quote]
Me too… I usually start rappin’ with a little “Ice T”, then move to some Limp Bizcuit… and finsh with some Dr. Dre on the really heavy sets.
Another one. What in the heck am I gonna do? See how yall are!
That’s great, bunny. Just not on my log, thanks. Classic rock (very loosely defined) only.
No prob. I won’t mess up your log ever again. Peace.
How about Buckethead, Les Claypool, Ministry, or Pantera, are they out too?
Interesting log. I know very little about the more traditional powerlifting, so I don’t have much to say here, but I like your attitude and style. Welcome aboard.
Thanks, Carl. I follow your log religiously. I wish I had your oly-lifting ability.
Also, as far things go, I’m not into traditional powerlifting per se. I just want to get stronger. In fact, I don’t squat at all like a powerlifter (obviously, right? I don’t squat like much of anything…), I try for more of a traditional oly squat. Not hitting that very well either, though, so if you have any advice, I’m all ears.
I’m definitely too far out of the game to post a video of my snatching or cleaning for you to critique, but I do appreciate being able to follow your log and advice.
As far as the music goes, Pantera sparingly; I admire Buckethead’s chops, though don’t listen to him much; Les Claypool, or at least Primus, I appreciate. Old Van Halen, Eagles, Boston, Journey, Jimi, SRV, Steve Vai, Steve Morse (lot of Steves play guitar), Yes, Rush, Triumph, The Beatles, etc., is what you’d typically find me listening to, although my tastes are much broader than that: classical, jazz, fusion, country, some world. I despise most modern dance music (Euro, etc.), don’t care too much for a lot of rap and hip-hop, and don’t like most of the stuff that’s called “pop” today.
OK, off my soapbox, folks, and back to the main attraction…
Haven’t done it yet, but tonight I’ll be doing some sprints, pushups, probably some hangs, and some wrist roller stuff.
[quote]bunny7568 wrote:
63Galaxie wrote:
Both. I start to rap @ 315 or so.
Me too… I usually start rappin’ with a little “Ice T”, then move to some Limp Bizcuit… and finsh with some Dr. Dre on the really heavy sets.
[/quote]
Dang Bunny, leave it to you …
[quote]sfp wrote:
Haven’t done it yet, but tonight I’ll be doing some sprints, pushups, probably some hangs, and some wrist roller stuff.[/quote]
Well you inspired me so I walked 1.1 miles tonight. I wont do that again.
[quote]63Galaxie wrote:
sfp wrote:
Haven’t done it yet, but tonight I’ll be doing some sprints, pushups, probably some hangs, and some wrist roller stuff.
Well you inspired me so I walked 1.1 miles tonight. I wont do that again.[/quote]
Next time it will be 2 miles?
Actually ended up not doing the wrist-roller stuff.
No way man. My back hurt me so bad I almost didnt make it.
[quote]63Galaxie wrote:
No way man. My back hurt me so bad I almost didnt make it.[/quote]
That’s not good at all. Are you doing lots of crunches to support your back.
Is this a pre-existing condition from an injury or something. Basically is it correctable. Kind of places a limit on your life style.