Deadlift could have been a PR I think but I got greedy and tried to make a 30lb PR for a triple bodweight Pull. I got it to barely below my knees and stalled out but made a valiant effort trying to grind it up past that point.
Squats:
Bench
Forgot to film 285, but it popped off my chest pretty fast, started slowing down at midpoint and was grinding just a little by lockout. My back did stay tight
Deadlift
Forgot to film 545, but basically, my back rounded more, I got a ton of explosion off the floor but I was too out of position to make the rest of the lift once it got to my knees.
Second attempt barely budged it off the ground and after it did it went straight back down.
My take for both my squat and pull is that my body is trying to make my back shorter and putting me in a bad position to try to make up for a lack of hamstring and hip strength. So rather than focusing on my quads this time around, I’m going for a more balanced approach. I figured Westside style box squats and sumo pulls with good form will do the trick.
I thought my bench press mostly needs more tris. I thought I did that this time around, but I’ll try picking even more tri dominant movements like CGBP with chains, and CGBP floor presses.
If anyone can pick out anything else going on, that would be great.
looking good man! I don;t know how much I can help you out haha, but just wanted to stop in and say great lifting. Glad you finally nailed that 405 squat, hopefully I’ll be joining you there soon.
I think you comment about a “balanced approach” is right on point. Just don’t overcomplicate things… you know what is going to get your squat and deadlift better… make your back stronger, make your quads stronger, and make your butt and hamstrings stronger haha. As long as you do those things, your squat and deadlift will improve.
Last thing I’ll say is I’m surprised you weren’t pausing your bench for a mock meet. Not a criticism really, but just wondering why? I’d pause it, just for the sake of practice. But my bench blows haha so it doesn’t really matter what I’d do.
It’s just a gym lift so touch and go compares to other people’s bench at the gym and the first question always asked is, “how much do you bench” so I decided to do it like the gym rats lol. I actually do a good chunk of bench training paused. I’m hoping that when I get a real job, I’ll be able to save for a car that I feel comfortable for driving long distances and be able to pay to go to a meet. But in the mean time I’m just trying to get stronger so I’ll do well when I get there.
[quote]BacktotheBar wrote:
If you don’t have access to a glute ham raise, I found that doing pull-throughs for high and med reps worked great as accessory for glutes and hams.[/quote]
I’ll give it a shot again. In the past they’ve made a good finisher for me. I’m also going to play around with a movement that’s best explained as a bent knee back extension. Basically, I’ll lock in my feet and ankles underneath an anchor like maybe a barbell or machine where I’ll be in the start of a natural glute ham raise. Then I’ll lower myself from my hips instead of my knees. I’ve goofed around with them to get a killer hamstring and glute contraction.
And thanks Matt. Any tips for keeping the bar from drifting backwards? It only happens on heavy weights. I’m thinking my body is trying to get my hips more underneath the bar to make up for weak hams and glutes but I’m not sure.
I can appreciate having to fix every little detail, but that wasn’t anything bad at all.
I actually felt it was the other way around, that your quads aren’t strong enough yet, you could see your knees going back a bit out of the hole, I see this all the time with posterior chain dominant lifters… You front squat a lot through, so I’m not sure. But personally, i’d keep pushing the front squat up, but your shift isn’t bad… just keep working at your quad strength, maybe even some leg press, and it’ll smooth out.
Not sure if this tells you anything, but to keep the bar from drifting too far back, I had to actually let my knees cave in a little bit on purpose which somehow kept the bar forward enough to let me grind through it.
I made a 405 attempt a few minutes before the one you saw where I didn’t let my knees cave in and the bar got too far back for me to grind the rest of the way through it.
[quote]BacktotheBar wrote:
Are those flat soled shoes you have on? Or is there a raise in the heel?[/quote]
Those are weightlifting shoes for the squats which have a .75in heel raise. I used chucks for benching. And Merrell brand minimalistic shoes for deadlifting since they have virtually no foot lift at all.
I like the WL shoes for squatting because they keep me more upright and give me more spring in the hole.
Nice lifts! I don’t know if your bench assessment is correct (i.e. needing more triceps work). You said it starting slowing down at midpoint, which (I believe) would indicate more deltoid and chest work, as opposed to triceps. It would help to have had a video at 285, since 300 was obviously well above your 1 RM and 255 was well below it.
Are my legs and torso length balanced or do I have long legs relative to my torso. I know I have long arms, at least by powerlifting standards. Not sure if you can tell from the vids if my femurs are long, medium, or short relative to my lower leg.
[quote]Fletch1986 wrote:
What kind of build do ya’ll think I have?
Are my legs and torso length balanced or do I have long legs relative to my torso. I know I have long arms, at least by powerlifting standards. Not sure if you can tell from the vids if my femurs are long, medium, or short relative to my lower leg. [/quote]
Are you just curious or are you fishing for a crutch? You can’t change any of those things so why even care? When your arms are 19" and you’re rocking a 50" chest, you’ll quit worrying about those “long arms”.
yeah i mean what raw lifter ever had chest and shoulders that werent a weak point. ALL TRIS BRO, WHO CARES IF THATS ONLY PREACHED BY GUYS IN SHIRTS!YEAAAH
[quote]Fletch1986 wrote:
What kind of build do ya’ll think I have?
Are my legs and torso length balanced or do I have long legs relative to my torso. I know I have long arms, at least by powerlifting standards. Not sure if you can tell from the vids if my femurs are long, medium, or short relative to my lower leg. [/quote]
Are you just curious or are you fishing for a crutch? You can’t change any of those things so why even care? When your arms are 19" and you’re rocking a 50" chest, you’ll quit worrying about those “long arms”. [/quote]
holy fucking shit, 6 years and you are still at this level of thinking. you are weak eeeeeverywhere. you hamstrings arent a weakness. your triceps arent a weakness. your entire being is a weakness
Okay… I’ll bite. I see from the 3 posts you’ve made so far you don’t like Westside for rawlifters. I get it. Although the argument could easily be made that adopting Westside principles and applying them for raw lifters can, does, and has worked. Granted, the raw lifter isn’t going to be doing 3 boards with 100lb of chains or doing 70 percent of their ME lower as GMs just for a couple examples.
But I never said anything about not doing shoulder and chest work. Just that I would be emphasizing my triceps more. Here’s the ME work I’ll be doing.
Close grip floor press with a 3 count pause: The emphasis is on the triceps but there’s still a ton of delt and chest stimulation.
Glose grip bench press with 5-10 percent chain weight with a 3 count pause: Same as above
Touch and Go Close grip bench press: This is a staple and I use and I use it for assistance a lot too. If it goes up, I know my 1 rep max in my regular form has gone up.
For assistance, I’ll be doing regular close grip bench press, floor presses, and shoulder pressing along with JM presses along with a good dose of upper back and lat work.
Also keep in mind that for the sake of my shoulder health, I use a somewhat close grip for my bench max’s and a false grip. This makes for a much more tricep dominant movement where the triceps start kicking in hard much earlier in the movement.
[quote]Fletch1986 wrote:
What kind of build do ya’ll think I have?
Are my legs and torso length balanced or do I have long legs relative to my torso. I know I have long arms, at least by powerlifting standards. Not sure if you can tell from the vids if my femurs are long, medium, or short relative to my lower leg. [/quote]
Are you just curious or are you fishing for a crutch? You can’t change any of those things so why even care? When your arms are 19" and you’re rocking a 50" chest, you’ll quit worrying about those “long arms”. [/quote]
holy fucking shit, 6 years and you are still at this level of thinking. you are weak eeeeeverywhere. you hamstrings arent a weakness. your triceps arent a weakness. your entire being is a weakness[/quote]
Damn… wasted my previous post… should’ve known I was talking to a troll…
