[quote]BlackLabel wrote:
Basically, I think this video will help. Notice when she gets the bar to mid-shin the bar is directly under the shoulders.
That’s the only that that isnt right, and you really just have to sit back a few more inches and youll be fine. You actually have pretty good form, nice job.[/quote]
alright ill try to work on that, i have a really hard time doing it probably why my deadlift has minimal leg drive as well haha
deads:
135x10
225x5
275x2
315x1, video for form check from side this time
belt:
365x5
185x2,2 speed cooldowns
zercher box squats
135x5
185x5,5
rdl’s
135x15,15,15
tbar row
up to 135x10
wide fat pulldowns
up to 200x10
cable curls
3sets
rotations, 3x10 each way
abs and hypers, solid day
reverse band bench
135x8
185x3
225x3
add bands
365x5
405x4 PR but i think the rack is taller so it might have been a little more help from the bands
close grip press
135x10
185x12,12
standing militaries
95x5
135x4 video
95x8 so tired after all that pressing
tricep pushdowns
3sets
cable rows
4sets
abs and hypers, gonan work on reps with 405 with the bands
didnt work…
12/29/09- workout
wide squats
45x10
135x5
185x1 -video for form check hopefully it works
225x3,3
185x3
close stance box squats
135x8,8
hip stretch movement
10xsome
bwxsome
leg extension
90x10
135x10
180x10
leg curl
final drop set:
270x5
225x5
180x8
135x10
90x12 super exhausting
that was it
try this again
did a light back workout today for fun
tbar wide row
45x15,10
90x10
135x10
160x10
hammer strangth row
180x10,10,10
wide pulldowns
140x10
170x10
200x8
hyper and neck machine ss
abs
help on form for squat:
apologies for uploading wrong video, i dont know how to remove it from my post either, when i click edit it doesnt show up… hope this one is right
so i started out feeling like shit this morning and we threw first and i ended up with 4 throws over 43’ in a row which is good news as far as all this form work paying off
deload: deloading today and saturday then im gonna start 5/3/1
push press
95x5,5,5
incline db’s
40’sx8,8
rotator cuff
2x20
tricep extension
2x10
hang cleans
95x5,5,3 -video
speed pulls
135x10
225x2,2,2,2,2
fooled around figuring out what i want as my second lift for this day and decided on safety bar box squats with a long pause
135x5,5,5 felt the whole thing it my glutes it was crazy hard
dimels
95x20
145x20
pinwheels
4x10
side bends
3x10
abs and hypers/neck machine
2.6 mile snow shoeing in the woods today: heres my plan for 5/3/1
bench: starting max: 275, doing paused reps
Squat: 275, gonna stay oly style for 2 cycles and if i like the progress ill keep it but ill be working wide squats as an accessory in case this plan fails
Deadlift: 385, this should go up well with high reps my deadlift always has
push press: 185
monday:
bench 5/3/1
close grip 5x10
barbell row 5x10
front raise 3x10
abs and neck harness
tuesday:
squats 5/3/1
goodmornings 5x10
pulldowns 5x10
biceps 3x10
abs and plyo jumps
thursday: push press 5/3/1
cleans: heavy singles, doubles and triples
dips: 3x10
lat raises: 3x10
tricep work: 3x10
sat:
deads: 5/3/1
safety bar box squats 5x5
tbar rows 3x10
pulldown 3x10
abs/hypers
hows this look? is it balanced enough?
first day of 5/3/1
bench(fat bar)
20x20
110x10
paused here on
160x3
200x5
220x5
235x6 +1
pushups
bwx20,20
fat bar rows
110x10
130x10
150x10
160x10
110x10
decline skull crushers
40x10
90x8
front raise
40x15,15
side bends
45x15,15 a side
solid workout was exhausted from track and my diet zaps a bit of energy, feelin good about 5/3/1
oly squats:
45x5
135x5
185x5
235x7 +2
135x10,10,10,10 this was exhausting i was going to pass out if i did another set so ill attempt to get that in next week, decided on this instead of gm’s as these really help work my squat form with the lighter weight.
vbar pulldowns
130x12
170x12
180x10
db rdl’s
40’sx15,15
barbell curl
65x10
75x10
abs and glute bridges
2 sets each
so exhausted
I see your wearing not wearing your OLY shoes in your squat video, and your form is looking pretty good.
Guess ya dont need em!
[quote]BlackLabel wrote:
I see your wearing not wearing your OLY shoes in your squat video, and your form is looking pretty good.
Guess ya dont need em![/quote]
i didnt that week those were actually my wider squats in chucks trying to see if i had major flaws because i think both types of squats are important, i should get a video up of my oly squatting though make sure im deep enough etc… thanks though
push press:
45x5
95x10
115x5
135x5
155x8, id like to get 10 with this next cycle before moving it up
incline db’s
40’sx10
50’sx10
60’sx10
70’sx10
power cleans
135x3
155x1,1
175x1
205x1
210x1,1,1 gonna work on singles just under 225 and work the speed and form and then hopefully be able to blast through 245
abs
meet: threw 43’ 5’’ today good pr here, then i was bored so i lifted around 10:
deads:
135x10
225x6
275x5
325x8
rack holds
up to 495x2
plyo jumps
later in the day went to the gym
safety bar box squats:
65x8
155x5
205x1
225x1
245x1
ssb gm’s
155x5,5
fat bar pulldowns ss with tbar row
140x10, 45x15
160x10, 45x15
180x10, 45x15
140x10, 45x15
db curl
20’sx10
35’sx8
40’sx8
hypers
1x20
fat bar bench
30xalot
110x8
paused
160x3
200x3
230x3
250x5 +2
pendaly rows ss with pushups
135x5, bwx25
185x5, bwx25
(185x5, bwx15)x3
band pushdowns
3x30-40
plank super round
2 sets
squats
45x5
135x5
185x3
225x3
250x3
135x10
145x10
135x10
145x10 figured out a better stance on these so i would have gotten more on the 250 set by my stance was all messy
pulldowns under hande
up to 190x10, 170x8, 150x8, 110x8 dropset
power snatch
95x2,2,2
push press
45x15
95x8
135x3
165x8 +5 -video ill upload it later for form advice
125x10
incline dbs (one setting higher)
30’sx10
40’sx10
50’sx10
60’sx10,10
cable rows
120x10
140x10
160x10
180x10
200x10
hi lo’s
30x10,10
40x10,10
tricep pushdown ss with pinwheel curls
80x10, 20’sx10
120x10, 30’sx10
160x10, 35’sx10
180x10, 40’sx10
180x10, 35’sx10
hypers and 4 way neck machine