Iron in the Blood

Training
401

[quote]Mascherano wrote:
Lot to catch up on here!

Firstly, way to go on the bench - that first rep did look nice and strong, so you’re getting there!

Also, great work on the deads! The weight just keeps adding on those - loves it.

As for the squat, I’m by no means an expert, but I’d second what Snap said on the depth. Other than that, back looks good and you’re def leading with the ass (which is bootyful!). Btw, how do your wrists feel while your squatting? They do look a bit strained, but this could just be me projecting, as that was always one of my irritations during the squat.

Yes, and thanks for sharing the vids!!

ps. how tall are you?[/quote]

Nice of you to drop in Masch - I’d offer you a drink but as I’m reading this at 9:30am on sunday it seems a little too naughty. How 'bout some coffee spiked with baily’s?

Anywho I’m pretty glad about my bench - I can say I have 1 good rep in there. I plan to film with a little lower weight - say 135lbs to make sure I’m hitting chest at high weights. The camera has not been my friend but atleast I know where I stand and what to work on.

For the deads I’m hitting my tough spot around 200lbs. I will have to claw & fight my way to added weight. I’m aiming for 250lbs over the next months.

As for my height I’m 5 feet 5, 3 of which are legs. I suppose I have bendy wrists because I don’t feel any strain and they don’t feel sore at all after a workout.

and it’s not spelled “bootyful” but “bountiful” :wink: I try not to frett about it really. It’s the only curvy part of me and my man’s an ass man and I have enough to keep him occupied.lol.

402

You have a great ass. And you definitely lead with it when you squat. Which is what you want to do! You can easily correct your depth issue over time.

Yes, your bench looks great and you should feel good about it. We all have our strengths – and weaknesses – in this sport.

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3072×2304 1.66 MB

wanted to share my T-shirt of the week. I grew up watching that show with my Mum. I’ve had it for atleast 10 years - and it wasn’t new.

Cheers
N

404

haven’t heard this one in a while!

405

Took a minute to “tweak” my program: change up a few moves and make sure I had enough lifts to help out with my squat. Not much of a difference but I’m mainly trying to improve on my big 3 lifts. Any feedback would be appreciated.

Day 1
Pull-ups (with bands for now)
Box squats - or risers, basically something to help me cue depth
Good mornings
BB rows
declined crunches
20-30 minutes cardio

Day 2
Deadlift
Dips
Heavy krock rows
seated v-twist with medecine ball
Overhead squats
20-30 minutes cardio

Day 3
Bench
DB walking lunges
Heavy rack pulls
reverse crunches with medecine ball
Stiff leg dead lifts
20-30 minutes cardio

Day 4
Front squats
DB military press
BB cleans into squat
Glute ham raise
DB bell curl - to help correct my weaker lefty.
20-30 minutes cardio

long term goal: add 5lbs to my bench for 145lbs total, add 45lbs to my deadlift for a 250 total, squat 150lbs with proper form and decent depth. I’m guessing I can squat 100lbs legit so that would be a 50lbs increase.

406

went to the gym to practice squat form today:

neutral grip pull up with bands 6,5,4,3,2,1 - trying not to swing like a monkey.

box squats used 2 piled risers:

bar 1x12
55lbs 1x12
65lbs 1x12
75lbs 1x12
85lbs 1x8
95lbs 1x5
105lbs 1x3 - went for 5 but got totally stuck. Had to drop the bar on the pegs. I have “chicken little” legs.

rack pulls - needed to reflate my ego a tad.
135lbs 1x5
185lbs 1x5
205lbs 1x3 1x2
225lbs 1x2 3x1

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408

Definitely don’t look in the mirror…pick a spot and look up…sit baaaack into into, and think about pushing your elbows forward when your coming out of the hole…there sorta like steering wheels! :slight_smile: Oh, I couldnt tell, but maybe point your toes out more…

I take a really wide stance, almost sumo I suppose…

Oh, and thanks for the mention :slight_smile:

409

[quote]nlmain wrote:

[quote]kpsnap wrote:
Oh, nlmain. Vids can be harsh. But they don’t lie. You do short-cut the depth quite a bit. I’m judging it from a powerlifting depth standpoint, where legal depth requires that the hip crease drop below the knee.

On a positive note, I think your form looks decent. If I were you, I would drop the weight quite a bit to the point where you can hit the depth that you’re desiring. Video frequently as you add weight to make sure you’re not cheating yourself. Or do what Kimba does and squat to a step or box for a time until hitting depth becomes intuitive.

Thanks for sharing! I love this shit![/quote]

Thanks snap- I was pretty bummed after watching this but then I remebered I have a strong overhead press and bench. Can’t be awesome everywhere (althoug I wanna be!). And a lot of people here talk about going back to square 1 with the squat. I’ll just have to swallow my pride and do the same. Planning on using risers to really get the depth. At very least there’s not too much wrong with form so it’s just a matter of correcting a couple things and building strength. enough crying. something more to look forward to.
[/quote]

Oh, oh, oh. Do I feel your pain. Video is a harsh mistress, but its better to know and fix it early than delude yourself into thinking you are better than you really are.

I like your form alot, but you are a cheater, cheater, McCheaterston on the the depth. I am a world-class depth cheater, so I know of what I speak!

Its time for the stupid step plus risers, darlin’. I am 5’4" or so with fairly long legs and I can get to legal powerlifting depth (my chosen holy grail of depth – there are others) with three risers plus a step. Video yourself with a light weight (start with 65#) from enough angles so that you can decide how many risers you need to achieve the depth that makes you happy.

I started using 4 risers plus a step. Took my squat back to 65 lbs. until I could hit depth with good form on that, and worked my way up to my previous PR of 120 lbs. Then I took away a riser and dropped the weight a bit (105 lbs.) and have been working my way back to 120 lbs. for about three months with that setup.

Every once in awhile when the weight gets heavy and I get tired, I STILL cheat depth on a rep. Only now I know it because my ass cheeks don’t touch the step.

Keeps me honest. Can’t do without the risers quite yet.

Good luck, and chin up. Lots of us have been where you are at. And your bench and pressing STILL ROCKS!

410

eh, I’m nearly 5’10"

If I can get to depth, you can TOO!! :slight_smile:

Just lower the weight slightly, and practice practice practice!! I was stuck on #95 FOR-EVER!!!

411

You lead with your butt, at least, which is something to be thankful for (took me so long to relearn.)
Get a box and sit on it.
Also – heard this from a Texan friend – you’ll be able to feel depth when “your chicken eye opens up.” Gross, but accurate.

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Oh, Alisa. Thanks for that.

Wow, nlmain, I’m so impressed that you’re back in the gym working on those squats already. I probably would have pouted for at least a few days before I got over myself.

Truly, I think one gets better at squatting by . . . squatting. I think bench and DL can be brought up significantly via accessory work, but to get better at squat one must squat.

Good luck and share vids with us along the way.

413

[quote]mom-in-MD wrote:
Definitely don’t look in the mirror…pick a spot and look up…sit baaaack into into, and think about pushing your elbows forward when your coming out of the hole…there sorta like steering wheels! :slight_smile: Oh, I couldnt tell, but maybe point your toes out more…

I take a really wide stance, almost sumo I suppose…

Oh, and thanks for the mention :)[/quote]

Thanks for the tips MiM -tried them out today with low weight. Also showed my feet stance - let me know what ya think.

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bench:

95lbs 1x8
115lbs 1x5
135 lbs 2x2 with good form - see video
115lbs 1x5
95lbs 1x8
65lbs 1x12 - this was really tougher than expected.

squat using preloaded bar
50lbs 3x12 - trying to “feel” form. The creature in the mirror kept inticing me so I gave myself a time out in the corner with no mirrors :wink: filmed it to get some feed back.

abs: v-crunch medecine ball throw 3kg
3x15

DB rows (thought I was doing krocks but I’m not sure what the “rules” are for that move)
35lbs
3x15

30 mins of 5mph treadmill.

416

Kimba: thanks for the wake up call - I suppose I’m a sistard through and through. I’m always going for the bigger numbers regardless of form. You keep me in check :wink:

Alicia: I’ve never heard it said quite that way before but judgin by how deep the wedgy got I would have to say it is also accurate.

Snap:the best way to get over myself is to make a plan and get movin. I’m still pouting but I’m also focusing that “hard-headed” energy on learning and kicking my own ass cause no one else will do it literally.

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Here’s the squat with 50lbs pre-loaded bar. Dug myself in the only corner without mirrors to see if I could “feel” the form. Some reps are better than others.

418

And because my poor bruised ego needs to be primped a little here’s my bench 135lbs 1x2 with pretty decent form.

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Well, I’m in no position to give you squat form advice – but nice ass. And good for you for getting right after this!

420

[quote]kimbakimba wrote:
Well, I’m in no position to give you squat form advice – but nice ass. And good for you for getting right after this![/quote]

Thanks kimba- I must say my wedgy borders on xxx obscene -lol. aw well. too late to do anything about that now.