[quote]PeteS wrote:
depth will be okay at go time, but what the fuck kind of spotting is that? [/quote]
LOL come on Pete that is the Ye Olde Spotter Fuckery!
[quote]Wiex wrote:
Nice push on the 420 Matty! Based on the day that you described for the first video, it sounds like you were probably fatigued before you even got to the gym.
In both videos, it’s clear that your legs easily have the strength to drive out of the hole, but as jjack mentioned, you’re pitching forward. I think this is your only hindrance here. Your ass kicks out and your legs are waiting for your chest to catch up. I recognize it b/c I do the same shit all the time. If possible, you may want to try and stay a little more vertical on your descent and trust in your legs, which will have you in better form for the ascent. One thing that helps me with this is keeping my eyes high on the wall and not watching myself in the mirror, or at least until I’m well out of the critical zone. I found that checking form on heavier reps leads me to fall forward in attempt to get lower, rather than letting my legs do the work. For me, if my chest is at my knees, my ass should be damn near the floor, not parallel. I don’t have the core strength to counter a heavy forward lean, so it’s critical to keep my chain pointed as vertical as possible. That’s just what works for me, so take it with a grain of salt.
Regardless, the form wasn’t way off and you’re a badass for getting back in there and getting it done. Nice work![/quote]
Thanks a ton bro! I guess I dont trust my legs enough, probably because my 10 year old daughter has bigger legs lol! Ill be squatting today and am going to try to employ your cues especially with the chest and line of sight, I would think its akin to sitting down in the squat rather than sitting back?
LOL! Aint that the truth. My wife is 5’6" and weighs right around 115 lbs. Yet some how, I’m entirely certain, her thighs are thicker than mine! She’s been playing soccer for 20 years, so that probably helps.
Yes, and that’s a very apt way to describe it. Getting the bar lower doesn’t equate to depth, so try not to bend so much at the waist. This will also allow you to drive through your heels on the ascent with less balance shifting in your feet.
When I hear someone say “sit back” I always cringe, because I took that too literally when I first began lifting as a teen and fell on my ass lol. Fortunately, most people aren’t as dense headed as I am, so I’ve never seen anyone else make the same mistake.
Good luck on your squats tonight, Matty! Let us know how it goes.
Hey Wiex,
Squats went decently last night, back was barking quite a bit however I made sure I didn’t look at myself in the mirror and concentrated on sitting down and it seemed to help. Yesterday didn’t call for any max sets so I will gauge it better with heavier sets.
I never understood the sit back command anyway, I am happy to know now many other raw lifters are feeling the same way.
RTS Week 17 Day 1
Squats x3 @8.5 RPE 4% Fatigue Drop
135x5
225x5
275x3
315x3 (7 RPE)
325x5 (8 RPE)
315x3 (8.5 RPE)
Back was tight, getting that Sciatica type pain again. Not saying it is sciatica but it feels like it.
Feet up Bench x3 @8.5 RPE 4% Fatigue Drop
135x10
225x5
245x3
275x3
295x3 (7 RPE)
315x3 (8.5 RPE)
305x3 (8 RPE)
295x3 (8.5 RPE)
Wrapped elbows for the 295 and up sets, elbows were wonky.
3 Board CGBP x5 @9 RPE 6% Fatigue Drop
135x20
225x5
245x5
275x5 (8 RPE)
250x5 (7 RPE)
225x10 (9 RPE)
CS Row - 1plt x 20 2plt x 20 3plt x 10 4plt x 10
Face Pull - 95x2x20 120x2x15
Z press - 95x15 135x10,10 155x5
Band Pushdowns - 4x20
Banded Shoulder retractions, External / Internal rotations
Is the meet this weekend?
[quote]MattyXL wrote:
Ill be squatting today and am going to try to employ your cues especially with the chest and line of sight, I would think its akin to sitting down in the squat rather than sitting back?
[/quote]
Matty you’ve got that squat in you at the meet. Meat gave the best advice about squatting i’ve ever heard. From this thread, i’m sure there were others
[quote]Meat wrote:
i don’t agree with those giving the advice to sit back. as a raw lifter i’ve never understood “sitting back” sit back into what?? if i have gear on i could see it but not without. I squat straight down and straight up like a piston. squatting down allows me to us more of my quads as well as the hips and glutes.
what this guy desperately needs to do is open up the groin and SPREAD THE FLOOR. take a wider stance, turn those feet out some and force the knees out throughout the lift. I’m sure you will have no problem hitting depth then.[/quote]
LOL Yeah Scotto, that guy nailed it.
Glad to hear it went okay, but sorry to hear about the back though. Do you get those pains occur frequently?
GV - No the meet is on June 9.
Scotto - Thanks man, I feel with wraps on the 420 attempt should not be an issue. Meat was exactly right, over the past few weeks I have toyed with the idea of going a bit wider to spread the floor easier
Wiex - This back pain comes and goes, and usually lasts a few weeks, it makes driving very uncomfortable if I am behind the wheel for long periods of time. Hopefully the pain will subside as it usually does.
RTS Week 17 Day 2
DL x3 @8.5 6% Fatigue Drop
135x3
225x3
315x3
365x3
405x3
425x3 (7 RPE)
455x3 (8.4 RPE)
Bench TnG @8.5 6% Fatigue Drop
135x10
225x5
245x3
275x3
295x3 (7 RPE)
315x3 (8.5 RPE)
295x3 (8 RPE)
OH Press - 135,155,185x10 205x5
Meadows 6 way - 15x3x8-10
SS
Band Front Raise - 3x10
Kayak Rows - 3x10
Sorry, I jumped ahead there. Since you have time to rest you might even go 425 or 430 lbs. Hope you crush it.
[quote]gorillavanilla wrote:
Sorry, I jumped ahead there. Since you have time to rest you might even go 425 or 430 lbs. Hope you crush it.[/quote]
Thanks GV, I think since it was close but I got 420 sans wraps I will be able to get with wraps, Im hoping at least 430 will be possible as my third attempt, dreaming of 440!
RTS Week 17 day 2
I didnt squat today was supposed to do pin squats, my back is jacked up, sciatica type pain, if I stand or sit too long in the same position I get these shooting pains in my lower left side and it shoots down my legs. Im trying to be smart. Its too close to meet time to be stubborn.
Comp Bench x3 @8.5 RPE 6% Fatigue
135x10
185x10
225x5
245x3
275x3 (7 RPE)
300x3 (8 RPE)
Ok I should have stopped there, but last week’s fail O rama was still stuck in my head, I needed my confidence back in this lift…so I maxed out.
315x1 (easy)
335x1 (EASY)
340x1 (Not super hard)
345xFAIL (not a total waster spotter gave me a tap)
I needed this…sorry Mike, it wont happen again!
DB Bench x5 @9 RPE 6% Fatigue drop.
75x20
105x5 (6 RPE)
120x5 (9 RPE)
105x5 (7 RPE)
105x5 (9 RPE)
Landmine Press
Avg Band x20
Avg Band +45 x8x2
Avg Band+Light Band x10
some band tate presses, spoon presses, band pushdowns, Meadows Row up to 3pltsx10
RTS Week 17 day 4
DLx2 @9 RPE 6% Fatigue
Worked up to 495x2 @9 then 2 sets at 465x2 Felt good,
2bd Bench Light Touch x2 @9 RPE 6% Fatigue
Worked up to 325x2 then dropped to 315 and 305x2
Penday Row x5 @9
Worked up to 265x5 then dropped to 250x5
Z Press - 95x10 135x8 155x8
OH Press - 135x10 185x5 205x5 225x3 135x20
Nice work!
How’s the back feeling?
james
Thanks James:
It held up ok, taking a day off from squatting. It feels decent today as well, fingers crossed.
RTS Week 18 Day 1
Squat x2 @9RPE 6% Fatigue - Decided to have more volume today so my weight increments were smaller
135x5
225x5
245x2
275x2
295x2
315x2
335x2
355x2 (7 RPE)
365x2 (8 RPE)
370x2 (9 RPE)
355x2 (9 RPE)
Solid
Feet up Bench x2 @9 RPE 6% Fatigue
135x20
225x10
245x5
275x2
295x2 (7 RPE)
315x2 (8 RPE)
325x2 (9 RPE)
315x2 (8 RPE)
295x2 (9 RPE)
Solid…elbows a little wonky
3 Board CGBP x7 @9 RPE 6% Fatigue
135x10
225x7
245x7
275x7 (8.5 RPE)
250x7 (8 RPE)
225x10 (9 RPE)
Band pushdowns - 5x20
Tri Ladder - 5x15
CS Row - 1plt x 20 2plt x 20 3plt x10 4plt x 10
Face Pull - 95x4x15-20
Nice work. I like making small jumps like that.
james
Thanks bud!
So I relented and received a cortisone shot in my back today. While the discomfort has lessened it is not going away. Hopefully by tomorrow the discomfort will be lessened dramatically.
Running on about 3 hours sleep for this session, that being considered not too bad.
DL x2 @9RPE 6% Fatigue
Worked up to 495x2 @9.5 maybe had another rep in me, dropped to 465x2 and stopped.
Bench TnG x2 @9RPE 6% Fatigue
Worked up to 325x2 @9 Definitley had a rep or 2 in the tank, then backed off and did 315x2 and 295x2
I did not do lunges today because of the back issue.
Did some OH presses for sets of 8 135x8 155x8 185x8 205x4
Landmine Press - Light band x 20 +45x20 plus Avg Band x10
Meadows 6 way - 15x3x10,10,4 SS with Band front raise 3x10
Kayak Row - 3x10,10,5
Matty good work going on in here.
FYI on your “lower back issue” :
- Roll on a ball (tennisball at first then go to baseball if tolerable) all over your ASS seated on the floor both cheeks, a lot of times from squating we develop a tight priformis which mimics sciatica . Just be forewarned pain will be pretty intense at first just suck it up and roll it out. If you divide 1 cheek in a cross it is right around the center line or just above where most people exclaim “there it is!”.
Hope this helps
Ps: Be careful with the Cortisone shots as they mask a lot of pain.