[quote]AlisaV wrote:
I’ve got videos in my log now:
[/quote]
the instructional vid that the “charming one” put up is pretty good. it’s a bit wordy but gets the point across. i really like the analogy of the hip as a hinge. if there’s a part of the video that is unclear or you need further help, let me know.
[quote]gabex wrote:
maraudermeat wrote:
gabex wrote:
Meat-
Would you mind checking my form? I posted a vid in a thread in the Powerlifting section
Much appreciated.
definitely not the best vid to critique but from what i can see, your form isn’t bad. you appear to need to get tighter in the upper body but that comes with time. just concentrate on retracting the scapulas throughout the set. keep your neck back against the bar and work on keeping the elbows under the bar. i’ve found that splitting the squat up into only the concentric portion has helped people with tightness issues… meaning, start your squat off the pins in the bottom position. you will quickly learn to get tight or right off the bat you go into a good morning. also, build strenght in your torso by doing zercher squats off pins and front squats. if you can master either one of these, back squats become a breeze. if you have tightness in your hip flexor and ankle, you need to be stretching them out after each workout. if you have an adductor/abductor machine, use it religiously. also, stretch your ankles between sets of squats and do a lot of standing/ seated calf raises where you pause at the bottom of each reps for a couple seconds.
it will all come together in time.
let me know if i can help further.
Thanks for the advice. I tried to do pin squats (zerchers and front) but we don’t have pins, just a squat rack and that didn’t work. I did some cable zerchers, but I’m not sure how effective that is for the purpose you recommended
Anyway, I posted another vid today in my log at 235x1 if you wouldn’t mind checking out
[/quote]
just keep plugg’n away. throw front squats in to build strength in the torso. really, it all comes down to patience and practice.
MM, if you get the time could you take a look at my routine and maybe tell me where I’m fouling up? I’m making decent progress but its killing me.
[quote]JoeGood wrote:
MM, if you get the time could you take a look at my routine and maybe tell me where I’m fouling up? I’m making decent progress but its killing me.
Forums - T Nation - The World's Trusted Community for Elite Fitness [/quote]
give me an outline of what you are doing. also what are you trying to achieve in term of goals? what’s your diet look like?
[quote]maraudermeat wrote:
JoeGood wrote:
MM, if you get the time could you take a look at my routine and maybe tell me where I’m fouling up? I’m making decent progress but its killing me.
give me an outline of what you are doing. also what are you trying to achieve in term of goals? what’s your diet look like?
[/quote]
Okay here goes the basics…
MOnday, Tuesday, THursday and Friday lifting days.
Monday- Chest and HorizontalBack (Pressing, Rack Pulls, t-bars etc)
Tuesday Quad Dominated Legs and Biceps (squats, high box squats, GM’s, curls)
Thursday- Vert. Back and Shoulders (Lots of machine rows, DB rows, milies, shrugs)
Friday- Ham Dominated Legs and Triceps. (DL’s, Deficit DL’s, Leg Press, CG Bench, Floor Presses)
Evrything is 3x5 or 5x5 Main lifts and then 3x8 acessories.
Because I can’t think of a better place to put them I’m been doing DL’s on Friday because they do hit the pchain.
Diet is around 2400 cals on training days and around 2,000 on off days. I weigh in at 5’11" 185lbs but i used to be a fat ass so I watch intake like a hawk. I eat mostly very high protein, very low carb etc…
Goals: Get stronger with improved hypertrophy BUT I need to keep the fat gain down for domestic reasons.
Thanks meat, you the man.
[quote]JoeGood wrote:
maraudermeat wrote:
JoeGood wrote:
MM, if you get the time could you take a look at my routine and maybe tell me where I’m fouling up? I’m making decent progress but its killing me.
give me an outline of what you are doing. also what are you trying to achieve in term of goals? what’s your diet look like?
Okay here goes the basics…
MOnday, Tuesday, THursday and Friday lifting days.
Monday- Chest and HorizontalBack (Pressing, Rack Pulls, t-bars etc)
Tuesday Quad Dominated Legs and Biceps (squats, high box squats, GM’s, curls)
Thursday- Vert. Back and Shoulders (Lots of machine rows, DB rows, milies, shrugs)
Friday- Ham Dominated Legs and Triceps. (DL’s, Deficit DL’s, Leg Press, CG Bench, Floor Presses)
Evrything is 3x5 or 5x5 Main lifts and then 3x8 acessories.
Because I can’t think of a better place to put them I’m been doing DL’s on Friday because they do hit the pchain.
Diet is around 2400 cals on training days and around 2,000 on off days. I weigh in at 5’11" 185lbs but i used to be a fat ass so I watch intake like a hawk. I eat mostly very high protein, very low carb etc…
Goals: Get stronger with improved hypertrophy BUT I need to keep the fat gain down for domestic reasons.
Thanks meat, you the man.[/quote]
in scientific terms… that’s a shit ton of volume you got there:) if you are looking to get stronger, you need to get more rest. IMO, three days a week is all you need. the way i split things up has been working great for me and my guys.
this is what i do-
tuesday- bench day
-one or two bench variaions as ME work.
-RE bench or speed bench for 2 to 3 sets
-some sort of fly movement for hypertrophy
-tricep accessory work- 1 movement for 3 sets of around 10 reps
-forearms, abs and/or calves
thursday- squat day
-one or two squat variaions as ME work or supplement movements
-RE squat variation that’s quad dominant, such as front squats or hack squat machine
typically do a circuit of walking lunges, leg extensions and front squats. all for high reps and 3 sets
-forearms, abs and/or calves
Saturday-deadlift
-one or two dead vartions or supplement movements as ME work
-RE or speed deads or variation
-upper back/shoulders- i rotate shoulders and upper back as the main movement every other week. so, one week i would start with a overhead pressing movement and then go to upper back. the next week i would start with upper back stuff such as barbell rows and go to something like lateral raises, facepulls or dumbell cleans
-some sort of curls- 3 sets with a minimum of 10 reps
-forearms, abs and/or calves
this is the program that i’ve been doing for awhile. it gives me a lot of rest and hits everything. the key to it is to put everything into the ME work. be sure to cycle your ME variations. i do 4 week cycles, then switch. the accessory work doesn’t really change unless i get bored with something. also, i’ve gone too heavy in the past on this stuff. now i keep the weight moderate with perfect form. i really like doing this stuff as a circuit, drop sets or rest/pause. this keeps the weight low but increases intensity. this is where going to failure is okay.
i think your general idea for a program is sound, but you have too many movements stuck in there over too many days.
[quote]maraudermeat wrote:
JoeGood wrote:
maraudermeat wrote:
JoeGood wrote:
MM, if you get the time could you take a look at my routine and maybe tell me where I’m fouling up? I’m making decent progress but its killing me.
give me an outline of what you are doing. also what are you trying to achieve in term of goals? what’s your diet look like?
Okay here goes the basics…
MOnday, Tuesday, THursday and Friday lifting days.
Monday- Chest and HorizontalBack (Pressing, Rack Pulls, t-bars etc)
Tuesday Quad Dominated Legs and Biceps (squats, high box squats, GM’s, curls)
Thursday- Vert. Back and Shoulders (Lots of machine rows, DB rows, milies, shrugs)
Friday- Ham Dominated Legs and Triceps. (DL’s, Deficit DL’s, Leg Press, CG Bench, Floor Presses)
Evrything is 3x5 or 5x5 Main lifts and then 3x8 acessories.
Because I can’t think of a better place to put them I’m been doing DL’s on Friday because they do hit the pchain.
Diet is around 2400 cals on training days and around 2,000 on off days. I weigh in at 5’11" 185lbs but i used to be a fat ass so I watch intake like a hawk. I eat mostly very high protein, very low carb etc…
Goals: Get stronger with improved hypertrophy BUT I need to keep the fat gain down for domestic reasons.
Thanks meat, you the man.
in scientific terms… that’s a shit ton of volume you got there:) if you are looking to get stronger, you need to get more rest. IMO, three days a week is all you need. the way i split things up has been working great for me and my guys.
this is what i do-
tuesday- bench day
-one or two bench variaions as ME work.
-RE bench or speed bench for 2 to 3 sets
-some sort of fly movement for hypertrophy
-tricep accessory work- 1 movement for 3 sets of around 10 reps
-forearms, abs and/or calves
thursday- squat day
-one or two squat variaions as ME work or supplement movements
-RE squat variation that’s quad dominant, such as front squats or hack squat machine
typically do a circuit of walking lunges, leg extensions and front squats. all for high reps and 3 sets
-forearms, abs and/or calves
Saturday-deadlift
-one or two dead vartions or supplement movements as ME work
-RE or speed deads or variation
-upper back/shoulders- i rotate shoulders and upper back as the main movement every other week. so, one week i would start with a overhead pressing movement and then go to upper back. the next week i would start with upper back stuff such as barbell rows and go to something like lateral raises, facepulls or dumbell cleans
-some sort of curls- 3 sets with a minimum of 10 reps
-forearms, abs and/or calves
this is the program that i’ve been doing for awhile. it gives me a lot of rest and hits everything. the key to it is to put everything into the ME work. be sure to cycle your ME variations. i do 4 week cycles, then switch. the accessory work doesn’t really change unless i get bored with something. also, i’ve gone too heavy in the past on this stuff. now i keep the weight moderate with perfect form. i really like doing this stuff as a circuit, drop sets or rest/pause. this keeps the weight low but increases intensity. this is where going to failure is okay.
i think your general idea for a program is sound, but you have too many movements stuck in there over too many days. [/quote]
I have a couple of more questions if you don’t mind Meat. I like the general layout there but when you say ME do you mena ME like the Westside ME or do you mean to failure or near failure? Also on the ME cycling, how many lifts variations would you recommend cycling through?
Meat,
I tested my 1RM on deads today, and I thought I would check in. Each of these is a PR. Thanks in advance for your help.
The last one wasn’t pretty. 
[quote]JoeGood wrote:
maraudermeat wrote:
JoeGood wrote:
maraudermeat wrote:
JoeGood wrote:
MM, if you get the time could you take a look at my routine and maybe tell me where I’m fouling up? I’m making decent progress but its killing me.
give me an outline of what you are doing. also what are you trying to achieve in term of goals? what’s your diet look like?
Okay here goes the basics…
MOnday, Tuesday, THursday and Friday lifting days.
Monday- Chest and HorizontalBack (Pressing, Rack Pulls, t-bars etc)
Tuesday Quad Dominated Legs and Biceps (squats, high box squats, GM’s, curls)
Thursday- Vert. Back and Shoulders (Lots of machine rows, DB rows, milies, shrugs)
Friday- Ham Dominated Legs and Triceps. (DL’s, Deficit DL’s, Leg Press, CG Bench, Floor Presses)
Evrything is 3x5 or 5x5 Main lifts and then 3x8 acessories.
Because I can’t think of a better place to put them I’m been doing DL’s on Friday because they do hit the pchain.
Diet is around 2400 cals on training days and around 2,000 on off days. I weigh in at 5’11" 185lbs but i used to be a fat ass so I watch intake like a hawk. I eat mostly very high protein, very low carb etc…
Goals: Get stronger with improved hypertrophy BUT I need to keep the fat gain down for domestic reasons.
Thanks meat, you the man.
in scientific terms… that’s a shit ton of volume you got there:) if you are looking to get stronger, you need to get more rest. IMO, three days a week is all you need. the way i split things up has been working great for me and my guys.
this is what i do-
tuesday- bench day
-one or two bench variaions as ME work.
-RE bench or speed bench for 2 to 3 sets
-some sort of fly movement for hypertrophy
-tricep accessory work- 1 movement for 3 sets of around 10 reps
-forearms, abs and/or calves
thursday- squat day
-one or two squat variaions as ME work or supplement movements
-RE squat variation that’s quad dominant, such as front squats or hack squat machine
typically do a circuit of walking lunges, leg extensions and front squats. all for high reps and 3 sets
-forearms, abs and/or calves
Saturday-deadlift
-one or two dead vartions or supplement movements as ME work
-RE or speed deads or variation
-upper back/shoulders- i rotate shoulders and upper back as the main movement every other week. so, one week i would start with a overhead pressing movement and then go to upper back. the next week i would start with upper back stuff such as barbell rows and go to something like lateral raises, facepulls or dumbell cleans
-some sort of curls- 3 sets with a minimum of 10 reps
-forearms, abs and/or calves
this is the program that i’ve been doing for awhile. it gives me a lot of rest and hits everything. the key to it is to put everything into the ME work. be sure to cycle your ME variations. i do 4 week cycles, then switch. the accessory work doesn’t really change unless i get bored with something. also, i’ve gone too heavy in the past on this stuff. now i keep the weight moderate with perfect form. i really like doing this stuff as a circuit, drop sets or rest/pause. this keeps the weight low but increases intensity. this is where going to failure is okay.
i think your general idea for a program is sound, but you have too many movements stuck in there over too many days.
I have a couple of more questions if you don’t mind Meat. I like the general layout there but when you say ME do you mena ME like the Westside ME or do you mean to failure or near failure? Also on the ME cycling, how many lifts variations would you recommend cycling through? [/quote]
ME is Max Effort. you definitely don’t want to take that stuff to failure. always try to leave a rep in the tank. i rotate my ME lifts every cycle. i stick to the same ones for four weeks then switch.
Meat, here are my last vids from max squat test day. My previous max was 335. Any advice would be appreciated. Thanks
355 x 1
385 x 1
405 x fail
Thanks,
Jack
Hey Meat, I have a couple questions for you…
First off, I’m starting to train heavy (I have years of just chucking weight around at the local gym, but nothing serious till recently).
I read Tate’s article on benching and I’ve completely changed my form to tuck my legs in under me, arch my back, press from lower on my torso (I used to press at the mid-pec level), etc.
Funny thing is, as I work within my 5 rep max, one of my hamstrings feels like it’s strained/pulled after my sets. I’m thinking that it’s related to my form.
What are your thoughts?
Secondly, I’m trying to make sure my form is nailed for the big 3 lifts, so I’ve been watching some YouTube videos from Defranco’s and Elitefts. They’re all doing box squats with a very wide stance. Is it normal to be that wide when doing regular squats, or just box squats?
Used your vids for inspiration today. Did a zercher off pins on HT’s thread as a tribute. A lot lighter than yours, just a 54 old man having fun. Thanks for all you do.
Hello Mr Meat, sir (That’s my TKD training talking):
I wonder if you might help me to improve my deadlift form? Here is what it looks like at 135 lb:
My max is 155.
Any comments and help welcome.
Thanks!
[quote]jjackkrash wrote:
Meat,
I tested my 1RM on deads today, and I thought I would check in. Each of these is a PR. Thanks in advance for your help.
The last one wasn’t pretty. :)[/quote]
sorry it took me so long to get back to you. i’ve been super busy.
on your deadlift you make a very common mistake on that initial pull. you are trying to pick it up instead of pulling it back into you. remember it’s a pull not a pick up. i would like to see you push your ass back more as you initiate your lift. so, as you grip the bar and start your pull, don’t pull up, pull the bar back into your shins. keep the weight on the balls of your feet. i like to lift my toes in my shoes as i pull. you may find yourself falling back as you pull… this is a good thing:) that means you are getting the idea. it will take some time to find that balance between pulling back and pulling back too much.
as the weight reaches the knees you then force those hips that were way back forward really hard towards the bar.
so the lift is a pull back and then a push forward. you’ll actually see some guys roll the bar out away from themselves and then rolling back, pulling the bar against their shins to start. this takes perfect timing but can be useful.
remember- hips back and hips forward.
[quote]maraudermeat wrote:
jjackkrash wrote:
Meat,
I tested my 1RM on deads today, and I thought I would check in. Each of these is a PR. Thanks in advance for your help.
The last one wasn’t pretty.
sorry it took me so long to get back to you. i’ve been super busy.
on your deadlift you make a very common mistake on that initial pull. you are trying to pick it up instead of pulling it back into you. remember it’s a pull not a pick up. i would like to see you push your ass back more as you initiate your lift. so, as you grip the bar and start your pull, don’t pull up, pull the bar back into your shins. keep the weight on the balls of your feet. i like to lift my toes in my shoes as i pull. you may find yourself falling back as you pull… this is a good thing:) that means you are getting the idea. it will take some time to find that balance between pulling back and pulling back too much.
as the weight reaches the knees you then force those hips that were way back forward really hard towards the bar.
so the lift is a pull back and then a push forward. you’ll actually see some guys roll the bar out away from themselves and then rolling back, pulling the bar against their shins to start. this takes perfect timing but can be useful.
remember- hips back and hips forward.
[/quote]
Great advice Meat.
JJ, I do the same darn thing. I need to practice sitting back into the initial pull.
I need to force myself to do that more too. Once I’m off the deload, I’ll try to video a DL and send it to you, meat.
I try to sit back into the start, but I do it by putting all the weight on my heels rather than the balls of my feet. I can tell when I’m getting tired because, besides my back rounding, I start pulling flat-footed.
[quote]jjackkrash wrote:
Meat, here are my last vids from max squat test day. My previous max was 335. Any advice would be appreciated. Thanks
355 x 1
385 x 1
405 x fail
Thanks,
Jack
[/quote]
watching those three vids, you can see the progression that led to the fail at 405. go back and watch all three in order and pay particular attention to where the bar is in relation to your hips as you start out of the hole. on each set you allowed the elbows to drift back more thus putting the weight in front of your hips. the weight should stay centered over the hips.
so… you need to keep working on getting those elbows under the bar and keep them there. really work on retracting the scapulas. much like what you would do on your bench setup- pull the scaps together and push your chest out. if you can maintain that position throughout the squat you will be golden.
also, it’s hard to tell from the vid, but i would also consciously push out on your knees coming out of the hole. don’t allow your knees to drift over your feet. this is easier said than done when the weight is in front of your hips to start with. you can see how one form error leads into other ones. they are all connected in one way or another. it’s kinda like when someone complains that their knees cave in when they squat. it’s easy to say- “push your knees out and spread the floor” this will only work if the weight is centered over their hips. if they are allowing the weight to bend them over the body will naturally do whatever it takes to finish the lift. in this case, the knees caving. the reason- the body will transfer stress to the quads since the hips no longer have the weight over them.
Scott, what was your diet like when you got down to 256?? Did you do any cardio?? I’m stuck at 260 and have had enough of low carb.
[quote]ecogenx wrote:
Scott, what was your diet like when you got down to 256?? Did you do any cardio?? I’m stuck at 260 and have had enough of low carb.[/quote]
i cut water before the meet. i didn’t really do my diet wise. as for cardio, i work as a P.E. teacher during the day. that’s enough running around for me.
i would look into carb cycling. i’ve never been a fan of low carb diets.
I second the carb cycling versus low carb. I have found I rebound too high off of low low carbs. Not that I might not use something like Palumbos diet if I need to go drastic, but I find if I go too long w/o carbs, suddenly I am sneaking into the pantry in a half awake state at 2 a.m. and eating a whole loaf of bread:)