A couple PRs, then actual coaching tips.
that video is money. thanks.
bump 4 video
Going to throw up a few more, per request. Excuse poor video editing: I’m new to the smartphone videoing, and I have to “trim” these clips from the whole session. I don’t have the time this weekend to get a perfect clip (tried once on each set). First one is a heavy set, second is a warmup.
Comments appreciated.
Second.
No offense intended but it looks just as bad as last week. You have got to lower the weight WAY down and entirely relearn technique. The way you are currently squatting is not only relatively non effective but also pretty dangerous.
It is interesting to me that the way the video crops here (v watching on my phone/laptop in the original .mov file), the sets look much worse here, perhaps because it appears closer up here. Not saying that as an excuse–more to say that the closer up look definitely provides a different perspective.
What did you do to change your technique?
Because it looks like you didn’t do anything differently.
Whole lotta really weak, really unimpressive looking people getting way too upset over ROM here… it’s not THAT bad - could be deeper, doesn’t have to be so you can utilize the ROM that works best for YOU - you can see his hamstrings being worked during movement in first video.
P3wnisher is only person in this thread I would listen to if I was OP. That being said, making sure you include some exercises that take the muscle through a fuller ROM might not be a bad idea.
EDIT: I’ve also personally had great success with partials.
[quote]mbdix wrote:
[quote]magick wrote:
How much weight is on the bar anyhow?[/quote]
I think it’s 415#s total[/quote]
Well then.
If he can take 415 and do partials seemingly effortlessly, then all this brouhaha seems to be fucking pointless.
He didn’t want to lock-out, and he chose not to lock-out. Maybe he can go a little deeper, but it’s not a big deal in the grand scheme of things.
[quote]LoRez wrote:
[quote]browndisaster wrote:
[quote]rrjc5488 wrote:
I wouldn’t say there’s a big enough difference between your high bar and low bar numbers that would warrant still using a low bar position (assuming you’re having elbow pain and form issues.) I’d honestly just start using high bar from now on and ditch the low bar.
As for high bar squats, here’s what helped for me:
Assume a wide stance with your toes pointed out
Break with your knees and hips at the same time, BUT,
Break your knees laterally, not forward.
Squat “straight down” more and “sit back” less.
Doing so will help you stay upright and keep your hips underneath the bar. [/quote]
Thanks man. I’ll have to give it more time, but so far so good.
I had good pop at the bottom and was overall pretty upright. The only bad thing was knees caving on a couple reps, but I’ll just stay light to avoid it. I’m a taller guy and was surprised my knees weren’t over my toes on most reps[/quote]
I took a page out of Dan John’s book and spent a little bit of time with some goblet squats, holding a kettlebell to my chest, and squatting down with my arms/elbows coming down between my legs. Could use a dumbbell or anything else, really.
That helped me figure out a good angle to point my feet/knees, and a generally good feeling for how my body “naturally” wanted to squat.
And then I just practiced with the bar, going deep and sitting there, and again with 95. I pretty much start out every session like that now, letting things stretch out on the bottom.
May want to give that a shot. It took awhile to retrain myself to “get” high bar.[/quote]
thanks Lorez and RRJC. It feels pretty comfortable so far. I’ve been working on ankle mobility…as it seems like my ankles can’t follow my hips often. With a wide stance and turned out toes it’s obviously not a problem. I think I’ll hit new squat PRs in this stance soon.
[quote]MickyGee wrote:
Whole lotta really weak, really unimpressive looking people getting way too upset over ROM here… [/quote]
How can you tell considering hardly anyone commenting has pictures in their avatar?
[quote]
it’s not THAT bad - could be deeper, doesn’t have to be so you can utilize the ROM that works best for YOU - you can see his hamstrings being worked during movement in first video.[/quote]
It’s not so much that the ROM is a problem for his bodybuilding purposes or with high rep squatting; it’s that the weight is too heavy and his form is lacking.
Actually, it’s quite apparent that his hamstrings can’t take up such a heavy load considering it appears he can’t sit back and down enough and his hips flex significantly during the concentric phase after which the lift turns into something of an unwieldy, rounded back squat-good morning combo. I also think he is not using his holding the bar on his back properly, but as RRJC said, some people have different styles for that. I personally have had great results with having the bar sit on my bunched up upper back muscle while having my elbows pointing backward; it takes enormous stress off my wrists, elbows, neck, and lower back and I feel a stronger ability to push with my legs.
[quote]
P3wnisher is only person in this thread I would listen to if I was OP. That being said, making sure you include some exercises that take the muscle through a fuller ROM might not be a bad idea.
EDIT: I’ve also personally had great success with partials.[/quote]
P3wnisher is awesome, but there are other smart and advanced people here.
I’ll agree his form looks like it needs some work, but half of these comments are saying that that can hardly be qualified as a quarter squat and that he’s doing nothing with the exercise at all (when in reality they couldn’t use that form with 315 for a couple reps most likely) and I’ll admit I happened omit you from my last post (I typically enjoy your contributions to threads). I moreso was referring to Claudan’s ridiculous response and infinite shore’s endless smugness. Whatever, I’ll bow back out. I shoulda’ve not posted like I decided when I first saw this thread… I just hate the endless dogma on these boards and I thought people were beginning to come around.
[quote]BrickHead wrote:
[quote]MickyGee wrote:
Whole lotta really weak, really unimpressive looking people getting way too upset over ROM here… [/quote]
How can you tell considering hardly anyone commenting has pictures in their avatar?
[quote]
it’s not THAT bad - could be deeper, doesn’t have to be so you can utilize the ROM that works best for YOU - you can see his hamstrings being worked during movement in first video.[/quote]
It’s not so much that the ROM is a problem for his bodybuilding purposes or with high rep squatting; it’s that the weight is too heavy and his form is lacking.
Actually, it’s quite apparent that his hamstrings can’t take up such a heavy load considering it appears he can’t sit back and down enough and his hips flex significantly during the concentric phase after which the lift turns into something of an unwieldy, rounded back squat-good morning combo. I also think he is not using his holding the bar on his back properly, but as RRJC said, some people have different styles for that. I personally have had great results with having the bar sit on my bunched up upper back muscle while having my elbows pointing backward; it takes enormous stress off my wrists, elbows, neck, and lower back and I feel a stronger ability to push with my legs.
[quote]MickyGee wrote:
I’ll agree his form looks like it needs some work, but half of these comments are saying that that can hardly be qualified as a quarter squat and that he’s doing nothing with the exercise at all (when in reality they couldn’t use that form with 315 for a couple reps most likely) and I’ll admit I happened omit you from my last post (I typically enjoy your contributions to threads). [/quote]
It’s OK. Thanks for the compliment. I try to add when I can, but it’s not like I’m so great or anything or expect people to think so.
[quote]
I moreso was referring to Claudan’s ridiculous response and infinite shore’s endless smugness. [/quote]
Infinite_shore can be like that. I myself can’t figure him out, but he is very strong and if he is in a laid back mood, will share his knowledge.
[quote]
Whatever, I’ll bow back out. I shoulda’ve not posted like I decided when I first saw this thread… I just hate the endless dogma on these boards and I thought people were beginning to come around. [/quote]
Your posts seem fine to me.
Put up a quad shot, lets see what you built doing those squats… if they are putting meat on your quads and you aren’t getting injured, it’s really all that matters. How do you warm up? How about doing some deep wide stance goblet squats, stretching the hips out well? I always do those to warm up for squatting, along with the “yes” machine. Really helps loosen me up and get ready.
There are three simple ways to lose all credibility in this little hobby we pursue here:
(1) Being a delusional dream-bulker and being ignorant about your true level of fatness.
(2) Believing that you can hang with the NPC or god forbid IBFF boys without AAS but the right genetics. Or alternatively bench 600lbs naturally.
(3) Have no clue about squat depth, e.g., calling a squat like the ones posted in this thread “close to depth” or “not a quarter squat”.
While there are some convincing studies that show that squatting to at least parallel is significantly superior for leg muscle activation (and hence hypertrophy) than quarter squats, I agree with Ben that if it works for our awesome OP then he should keep doing it (but maybe refer to them as non-lock QUARTER squats to avoid confusion). Or maybe I should adjust my definition and claim that I front squatted 5x190kg yesterday, while in fact I did RACK (QUARTER) FRONT squats.
I’ll admit I found it a little amusing to see Meadow’s name mentioned in the OP… JM’s squat form is a work of art. lol
[quote]infinite_shore wrote:
There are three simple ways to lose all credibility in this little hobby we pursue here:
(1) Being a delusional dream-bulker and being ignorant about your true level of fatness.
(2) Believing that you can hang with the NPC or god forbid IBFF boys without AAS but the right genetics. Or alternatively bench 600lbs naturally.
(3) Have no clue about squat depth, e.g., calling a squat like the ones posted in this thread “close to depth” or “not a quarter squat”.
While there are some convincing studies that show that squatting to at least parallel is significantly superior for leg muscle activation (and hence hypertrophy) than quarter squats, I agree with Ben that if it works for our awesome OP then he should keep doing it (but maybe refer to them as non-lock QUARTER squats to avoid confusion). Or maybe I should adjust my definition and claim that I front squatted 5x190kg yesterday, while in fact I did RACK (QUARTER) FRONT squats.[/quote]
I’ll respond to this with two points:
First, I don’t need credibility from an internet forum. I’m a young professional who works a lot of hours and still works hard in the gym every morning upon waking. Keep my nutrition in check, and have put on 70 pounds of pretty good weight in the past five or six years. I enjoy and am passionate about lifting weights. That’s all the credibility I need.
Second, seeing as you seem to like taking guesses about me and my view of myself, I’ll take a few about you: I’m guessing either late 20s or early 30s. Probably didn’t quite go to the college you felt like you “deserved,” and don’t have the job you want. I’m sure you have a very good excuse as to why those things didn’t work out for you, and I’m sure it’s completely “not your fault.”
Probably work with people that you (incorrectly) consider beneath you, so you use your hobby–here lifting, but it probably applies to other things as well–to achieve that sense of superiority or authority that you haven’t been able to achieve out in the world.
If that’s the story, then that’s fine–I recall some guys from college who ended up doing similar things in other avenues. But the condescension just seems a bit silly on an internet forum is all.
Anyway, thanks to all for the useful advice, and I will continue to try to improve. Going to work on mobility and other potentially helpful avenues. Maybe I’ll come back in four to six months with those attempts having paid off in a meaningful way.
[quote]DoingWork421 wrote:
[quote]infinite_shore wrote:
There are three simple ways to lose all credibility in this little hobby we pursue here:
(1) Being a delusional dream-bulker and being ignorant about your true level of fatness.
(2) Believing that you can hang with the NPC or god forbid IBFF boys without AAS but the right genetics. Or alternatively bench 600lbs naturally.
(3) Have no clue about squat depth, e.g., calling a squat like the ones posted in this thread “close to depth” or “not a quarter squat”.
While there are some convincing studies that show that squatting to at least parallel is significantly superior for leg muscle activation (and hence hypertrophy) than quarter squats, I agree with Ben that if it works for our awesome OP then he should keep doing it (but maybe refer to them as non-lock QUARTER squats to avoid confusion). Or maybe I should adjust my definition and claim that I front squatted 5x190kg yesterday, while in fact I did RACK (QUARTER) FRONT squats.[/quote]
I’ll respond to this with two points:
First, I don’t need credibility from an internet forum. I’m a young professional who works a lot of hours and still works hard in the gym every morning upon waking. Keep my nutrition in check, and have put on 70 pounds of pretty good weight in the past five or six years. I enjoy and am passionate about lifting weights. That’s all the credibility I need.
Second, seeing as you seem to like taking guesses about me and my view of myself, I’ll take a few about you: I’m guessing either late 20s or early 30s. Probably didn’t quite go to the college you felt like you “deserved,” and don’t have the job you want. I’m sure you have a very good excuse as to why those things didn’t work out for you, and I’m sure it’s completely “not your fault.”
Probably work with people that you (incorrectly) consider beneath you, so you use your hobby–here lifting, but it probably applies to other things as well–to achieve that sense of superiority or authority that you haven’t been able to achieve out in the world.
If that’s the story, then that’s fine–I recall some guys from college who ended up doing similar things in other avenues. But the condescension just seems a bit silly on an internet forum is all.
Anyway, thanks to all for the useful advice, and I will continue to try to improve. Going to work on mobility and other potentially helpful avenues. Maybe I’ll come back in four to six months with those attempts having paid off in a meaningful way.
[/quote]
Now you made me cry.