[quote]WhiteFlash wrote:
Monopoly19 wrote:
WhiteFlash wrote:
Not really sure if this is a PR but wanted some critique and/or advice on form, set up etc…
That’s a 365lb box squat on a 15" box. Not sure if I paused too long on the box, didn’t sit back far enough, really everything. Also, not sure if ya’ll can tell from the vid but my feet are right at shoulder width and I’ve got no desire to go any wider than that, so maybe that helps. Thanks.
Not too bad. Widen your arms out a bit, should help you drive your elbows forward more, this will help keep your chest up. Also drive head back into bar. Your first move off the box looks to be bending forward at the hips to GM the weight up. Try to push straight up off your glutes/hammies instead. That’s what I saw, but it looked pretty good.
Man, I don’t know if it’s mental or what but anytime I bring my grip out I feel like I lose stability and my poundages drop. That close grip makes me feel “tight”. What do you recomend I do to not GM the weight up? I do that when I free squat too, and I have no idea how to stop it, haha. My all time squat pr is 405 for a duece, but I had knee surgery in Feb and haven’t been over 335 [maybe 355, don’t remember] since. By driving my head back into the bar do you mean look up? Thanks man and keep those vids comin’.[/quote]
Well take my squat advice for what it’s worth bro, as my squat is pretty bad. If you can drive your elbows forward without moving your arms out, then stay where you are at. If you can’t, then you have to find a way to get comfy moving the arms wider. Driving the elbows forward and driving the head back into the bar will both help at keeping your chest up, which will help stop the habit of GMing the weight. I tend to do the same thing. For me, working on hammie/hip flexibilty has helped, as well as getting those areas and my abs/lower back stronger.
I’ve only been lifting for 1.5 years, and I’m 40. Prior to that, I’ve been sedentary and fat except for a 3-year stint in the Army back when I was fresh out of high school, in a combat platoon.
So, still very much a beginner. But I’ve been making some progress (with the help of Meat and the encouragement of many over in the Over 35 forum), and since we’ve now got a PL forum and this thread, I figured I’d post.
Weight: 249. LBM: 179.5 (immersion tested). Yes, I’m a fat bastard. But I’m not too concerned with fat loss right now. I’m more interested in strength gains.
Bench: 1,1@225. Hit that yesterday out of boredom while waiting for a class to start.
DL (sumo, straps, belt) 1,1,1@435
Rackpull (from shins, straps, belt) 1,1@475
Anderson squat (belt): 1@365
Low bar back squat (belt): 2@365
MP: 1@135 (hit that this morning)
Push press: 1@175
Zercher (belt): 3@315
Goals for Dec 31, 2009: DL 1@500, back squat 1@405, bench 1@255, MP 1@155.
[quote]Monopoly19 wrote:
WhiteFlash wrote:
Monopoly19 wrote:
WhiteFlash wrote:
Not really sure if this is a PR but wanted some critique and/or advice on form, set up etc…
That’s a 365lb box squat on a 15" box. Not sure if I paused too long on the box, didn’t sit back far enough, really everything. Also, not sure if ya’ll can tell from the vid but my feet are right at shoulder width and I’ve got no desire to go any wider than that, so maybe that helps. Thanks.
Not too bad. Widen your arms out a bit, should help you drive your elbows forward more, this will help keep your chest up. Also drive head back into bar. Your first move off the box looks to be bending forward at the hips to GM the weight up. Try to push straight up off your glutes/hammies instead. That’s what I saw, but it looked pretty good.
Man, I don’t know if it’s mental or what but anytime I bring my grip out I feel like I lose stability and my poundages drop. That close grip makes me feel “tight”. What do you recomend I do to not GM the weight up? I do that when I free squat too, and I have no idea how to stop it, haha. My all time squat pr is 405 for a duece, but I had knee surgery in Feb and haven’t been over 335 [maybe 355, don’t remember] since. By driving my head back into the bar do you mean look up? Thanks man and keep those vids comin’.
Well take my squat advice for what it’s worth bro, as my squat is pretty bad. If you can drive your elbows forward without moving your arms out, then stay where you are at. If you can’t, then you have to find a way to get comfy moving the arms wider. Driving the elbows forward and driving the head back into the bar will both help at keeping your chest up, which will help stop the habit of GMing the weight. I tend to do the same thing. For me, working on hammie/hip flexibilty has helped, as well as getting those areas and my abs/lower back stronger.
haven’t had crap to post lately. took almost a month off from serious training to let a bulging disk heel (some) anyway… finally had a good night and hit a decent PR on foam press without any supportive gear (wraps or belt)
Today was 5/3/1 for Box Squats. This is my forth cycle and todays weight was 245 for 1+. Headed to the gym feeling great and knew I had a good workout ahead of me. Warmed up, did my first two sets and unracked 245 for my last set. Started the first few and they felt easy and thought to myself that I had more in the tank and racked it back after completing 5 reps. Threw up 275X1 and followed it up with 295X1. There was a experienced lifter next to me, and being pumped up decided to try 315. Unracked it, took my stance and paused as I sat back and gave it everything out of the hole. Stalled for a split second and came up with no issues, gave a big shout in excitement! I guess it’s time to recalculate my numbers!
[quote]FFMatt wrote:
Today was 5/3/1 for Box Squats. This is my forth cycle and todays weight was 245 for 1+. Headed to the gym feeling great and knew I had a good workout ahead of me. Warmed up, did my first two sets and unracked 245 for my last set. Started the first few and they felt easy and thought to myself that I had more in the tank and racked it back after completing 5 reps. Threw up 275X1 and followed it up with 295X1. There was a experienced lifter next to me, and being pumped up decided to try 315. Unracked it, took my stance and paused as I sat back and gave it everything out of the hole. Stalled for a split second and came up with no issues, gave a big shout in excitement! I guess it’s time to recalculate my numbers![/quote]
Congrats on the PR! But I wouldn’t recalculate your numbers until you can’t make the required reps anymore. Just keep adding ten pounds a month and stick with the program. It will catch up with you soon enough.
After months of plateau on my pull-ups at 14 I finally hit 15 and then was so happy about the feel I pushed my body all week to somewhat find my maxes going higher on basically everything than I’ve ever done.
On Pull-ups I even got up to 16 the very next day!
Deadlift I got 250 lb +30
Benchpress is still struggling at 155 lb +5
Squats 170 lb +25
Led me to even start keeping a training log. I’ve been going to the gym for about 5 months now but pretty unfocused in my weights, reps, and exercises. Excited about keeping a log and focusing on a few main exercises to get stronger though!
[quote]jjackkrash wrote:
FFMatt wrote:
Today was 5/3/1 for Box Squats. This is my forth cycle and todays weight was 245 for 1+. Headed to the gym feeling great and knew I had a good workout ahead of me. Warmed up, did my first two sets and unracked 245 for my last set. Started the first few and they felt easy and thought to myself that I had more in the tank and racked it back after completing 5 reps. Threw up 275X1 and followed it up with 295X1. There was a experienced lifter next to me, and being pumped up decided to try 315. Unracked it, took my stance and paused as I sat back and gave it everything out of the hole. Stalled for a split second and came up with no issues, gave a big shout in excitement! I guess it’s time to recalculate my numbers!
Congrats on the PR! But I wouldn’t recalculate your numbers until you can’t make the required reps anymore. Just keep adding ten pounds a month and stick with the program. It will catch up with you soon enough. [/quote]
My apologies. I just meant more or less of finding my true 1RM. I am still going to be keeping my log numbers the same and adjusting to the normal scale.
another great bench night. i think my bench is the strongest it’s ever been right now. tonight i hit an easy 520 completely raw foam press. next week i’ll up it to 540…maybe more.
foam press 520x1
and for good measure… a rep PR on dumbell floor press
I had hit 88 a long time ago on sit-ups back when I had a training partner to hold my feet down. Since then I’ve been using an incline bench at the gym and the most I’ve gotten on it is 86 and usually get closer to 80.
I’m so happy to hit 89 PR +3 incline, +1 general
Can’t wait to break the 90 mark. Oh its 2 minute sit-ups for Marine Corps Officer Candidate School PFT
hopefully I’ll be back within the month to post a 91 or 92 on here!
Oh and I don’t care what anyone says about sit-ups being for pansies you do 2 minutes of sit-ups trying your hardest to set a PR and you will not get up immediately afterwards of this I am convinced.
I pulled 410 for the first time. I was going to try 390x2 but a friend talked me into pulling 405 and then 410. Felt GREAT since I’ve been after that number for some time now.
Glad to see a thread where everyone is making progress!
and for good measure… a rep PR on dumbell floor press
140’s x 15- long pause and neutral grip
I love this exercise. I use one DB at a time cuz I lift at home. I do like the neutral grip too. My best is 5 x 5 x 140 so your 15 rep effort is impressive. Good job.[/quote]
our dumbells only go up to 140’s so i have to find ways to make it harder.
