[quote]Jaycuts wrote:
I just started squatting… I weight in at 150 and i stick to strength training when it comes to squats. If you do squats for volume you clearly belong in a wow program for retards. Anyway, i do the same program, 5 sets 5 reps at 70%. And the weights about 255. If you’re knees hurt, your ass isn’t dipping down far enough. Try squatting on a smith machine, easier on you’re knees. Or just don’t squat… leg presses and dead lifts can work just as well. [/quote]
Trollololol
[quote]Jaycuts wrote:
I just started squatting… I weight in at 150 and i stick to strength training when it comes to squats. If you do squats for volume you clearly belong in a wow program for retards. Anyway, i do the same program, 5 sets 5 reps at 70%. And the weights about 255. If you’re knees hurt, your ass isn’t dipping down far enough. Try squatting on a smith machine, easier on you’re knees. Or just don’t squat… leg presses and dead lifts can work just as well. [/quote]
I’m no expert but your squat form looks quite good.
agree with the other posters your weights will go up if you don’t go quite so low and slow.
Are you supposed to pause your squat at a meet like you do with your bench press ?? I was thinking I needed to practice the pause in the hole so it doesn’t eff me up at the meet.
Also, I tried going a bit higher today and it felt very cheatery, ha-ha. THis is going to take some getting used to for sure!
Thanks ya’ll.
[quote]Spock81 wrote:
Are you supposed to pause your squat at a meet like you do with your bench press ?? I was thinking I needed to practice the pause in the hole so it doesn’t eff me up at the meet.
Also, I tried going a bit higher today and it felt very cheatery, ha-ha. THis is going to take some getting used to for sure!
Thanks ya’ll.
[/quote]
Nope no pause lol
[quote]Jaycuts wrote:
I just started squatting… I weight in at 150 and i stick to strength training when it comes to squats. If you do squats for volume you clearly belong in a wow program for retards. Anyway, i do the same program, 5 sets 5 reps at 70%. And the weights about 255. If you’re knees hurt, your ass isn’t dipping down far enough. Try squatting on a smith machine, easier on you’re knees. Or just don’t squat… leg presses and dead lifts can work just as well. [/quote]
for the win
That’s weird that you don’t have to pause your squat so they know you hit depth like you have to pause your bench so they know it’s touched your chest.
I wonder why squat is allowed to be speedy?
[quote]Spock81 wrote:
That’s weird that you don’t have to pause your squat so they know you hit depth like you have to pause your bench so they know it’s touched your chest.
I wonder why squat is allowed to be speedy? [/quote]
i think it depends on the federation.
in some they just give you white lights if you went below depth. but i’ve seen a couple ones where they make you pause and wait for the “up” command. so check out how your fed does it, or ask someone.
[quote]zenontheterrible wrote:
i’ve seen a couple ones where they make you pause and wait for the “up” command. [/quote]
Huh? Which feds would those be?
Spock: Get a copy of the rule book for the fed that’s sponsoring your meet. Reading it will answer many of your questions and give you more confidence going into your first meet. Also, make sure any advice you take is coming from people who actually compete in the sport.
Any fed that makes you pause at the bottom of a squat and wait for an up command blows, and is just asking for injury.
Was the smith machine seriously just suggested in a powerlifting forum? Isn’t that like curling in the squat rack or something?
[quote]zenontheterrible wrote:
[quote]Spock81 wrote:
That’s weird that you don’t have to pause your squat so they know you hit depth like you have to pause your bench so they know it’s touched your chest.
I wonder why squat is allowed to be speedy? [/quote]
i think it depends on the federation.
in some they just give you white lights if you went below depth. but i’ve seen a couple ones where they make you pause and wait for the “up” command. so check out how your fed does it, or ask someone. [/quote]
As far as I know there are no feds that make you pause squats. Which fed would that be?
Spock, pointers:
Don’t go so deep. This is powerlifting, no extra points for going hammies to calves. Break parallel and get out of the hole - any deeper and any extra time you spend there will result in les lbs on the bar. That being said, deep, paused Squats are good accessory to develop speed oout of the hole, but in the end they are jsut that - accessory.
Get another video if possible form a little further out. Hard to see what’s going on in there at the bottom. On the ascent slam your head back agaisnt the bar and lead with your chest. Also, I think there was some knee valgus - to combat this spread the floor with your feet and knees and push your legs out. The squat is more hip abduction than leg press really. Push the ground away form you, abduct (move out to the sides) your hips - this will help get your hips under the bar fast, and once they are under the bar and in position it is really easy ti finish off the squat.
This is a good tip I picked from STB. Shit, best thing I did for my squat was re-read and ask questions at the original Westside thread - go read the first 4-5 pages of that and watch STB’s vids on his blog. Your box squat form should NOT mimic your free squat form. You use the box squat to build up your squat by building up the hips and hammies. Basically the form should be a way over-exaggarated free squat form - sit way back and let your shins go PAST PERPENDICULAR to your feet. On your vid your hsins are at a sharp angle with your feet - watch westide videos - they sit back on the box so that their shins form a large obtuse angle with their feet. This is a very disadvantegous position (hence your box squat numbers will always be less than free squat - if its the opposite you are not box squatting correctly) BUT it teaches how to engage your hips to get off the box (you don’t rock forard, you spread the floor and open up your hips as I described above).
You SHOULD topple over if there is no box - that is the whole point of the box squat. It does, however, improve your regular squat form by training the hips and hammies - muscles most involved in the squat.
I don’t know what is your job, but as an example, I am a financial auditor and sit infront of a computer for 10s of horus a day - this is horrible for your hips. I did a good 2-3 months of box squatting, now I am back to Free squats and am repping my old 1RM and feel golden. Most people will have weak hips so, to me, box squats are a must. You will have to swallow the ego, however, lower the weight and start exploding off the box and teaching those hips how to be snappy.
Good luck!
[quote]Jaycuts wrote:
I just started squatting… I weight in at 150 and i stick to strength training when it comes to squats. If you do squats for volume you clearly belong in a wow program for retards. Anyway, i do the same program, 5 sets 5 reps at 70%. And the weights about 255. If you’re knees hurt, your ass isn’t dipping down far enough. Try squatting on a smith machine, easier on you’re knees. Or just don’t squat… leg presses and dead lifts can work just as well. [/quote]
Not even worth it
[quote]kpsnap wrote:
[quote]zenontheterrible wrote:
i’ve seen a couple ones where they make you pause and wait for the “up” command. [/quote]
Huh? Which feds would those be?
Spock: Get a copy of the rule book for the fed that’s sponsoring your meet. Reading it will answer many of your questions and give you more confidence going into your first meet. Also, make sure any advice you take is coming from people who actually compete in the sport.
[/quote]
My bad i was watching some Norwegian power-lifting videos, were the “up” command was given when the lifter got low enough, but upon review, the lifter was not required to wait for the up command, rather it was given as a courtesy, so i retract my previous statement.
[quote]zenontheterrible wrote:
[quote]kpsnap wrote:
[quote]zenontheterrible wrote:
i’ve seen a couple ones where they make you pause and wait for the “up” command. [/quote]
Huh? Which feds would those be?
Spock: Get a copy of the rule book for the fed that’s sponsoring your meet. Reading it will answer many of your questions and give you more confidence going into your first meet. Also, make sure any advice you take is coming from people who actually compete in the sport.
[/quote]
My bad i was watching some Norwegian power-lifting videos, were the “up” command was given when the lifter got low enough, but upon review, the lifter was not required to wait for the up command, rather it was given as a courtesy, so i retract my previous statement. [/quote]
Often times, thats their training partners hollerin at them
Spock! Man do I know what you are going thru. I say smolov is very taxing. I couldn’t finish it…I lasted like not even two weeks. And my form got worse with each rep.
Surprisingly enough I’ve tried some tips from oly lifters that have helped get my self in line, and my fucking core clenched : think heels and elbows. For me thinking of driving down with my heels and elbows up and under help a lot. Also I now back squat in shoes with a tiny bit of heel. Converse I use for dls.
Just don’t think too much! You are strong, you know how to squat, just little tinkers make a big difference. You also don’t have to just back squat to improve your back squat. Fronties and zerchers help too!!