This post is somewhat of a response to the good advice that Meat gave in the brotherhood of Iron thread a while back, Re: squat form.
When really trying to “pull” my elbows forward and arching my back I get the feeling that the bar is going to roll down my back! I position the bar relatively low down but usually when I squat (most likely without great form) I dont have this problem.
Also, when going Heavy I tend to lean forward, ( I went for a PR squat the other day and nearly had it appart from the fact that my spotter needed to pull me back a little bit; 405 lbs for 210lbs. Far from impressive but only being training for year.)
Finally, was wondering if someone could point me to an article where I could read up on westside training style…
At the moment I’m training with a mix of low volume ( pyramid sets, 8 x 3, 6 x 4, and high volume with constant tension sets as well as some olympic lifs. I’m working up to get to 225lbs by october (I would have gained nearly 50lbs in 1.5 years, im at 212 now) then focus on strength training.
Hey guys. I’m back from another long weekend of deck construction. This has been interfering a little with training, but I suppose you could consider it GPP or at the very least RE something day.
Looks like I’ve got more than a few pages of reading to catch up on, so I better get started. This should be the last week of screwed up training for me. My plan is ME Squat tomorrow, then and ME Upper on Thursday, with something thrown in on Wed. I’m traveling again this weekend, so hopefully back to normal next week. Good news is that all my little aches and pains in my shoulders and elbows have gone away since moving to a temporary 3 day training schedule…hmmm.
This post is somewhat of a response to the good advice that Meat gave in the brotherhood of Iron thread a while back, Re: squat form.
When really trying to “pull” my elbows forward and arching my back I get the feeling that the bar is going to roll down my back! I position the bar relatively low down but usually when I squat (most likely without great form) I dont have this problem.[/quote]
Sorry bro not catching the prob is it or is it not rolling down your back You say later "I dont have this problem
Try moving hand position in more and GRAB that damn bar wrap it around you get that back tight DONT LET OFF it will make the shelf and just pulling that bar in chest up will keep the bar in place. Other then that build a back start doing lots of pulling
This could also be an upper back weakness are you folding up high.?? build the back, and core in general ABS and low back. Id say if yiou have one a safety squat bar can help this a LOT it WILL fold you over and you have to force it not to making a regular squat cake.
Check out the writing by Dave Tate here tons of it education of a PLer, you must read the periodization bible it will lay the foundation and everything else by him and Louie Simmons
Not going all the heck out this week due to just doing the meet and feeling it a bit. Just hit some solid loads and move on go for some PR’s next week
Why is it you never follow your own advice that you give ‘other’ people?
Like taking a whole stinkin week off after a meet.
I’m gonna start doing as you do, and not as you say from now on.
Phill wrote:
One change im making the upper body work on the total body day more in the RE zone for several reasons. I have been pushing this arm a bit hard Load wise in to many sessions and need to back off hit some reps let the tendon and such catch up. Ill be doing heavy log work on Thursdays so will get the loads there, last I need to get some size added back on and on in general in the upper body
That’s at least smart. Looks like a great new program. I bet you’ll progress well with it.
c.
[/quote]
I know me and my body and was/am, feeling fresh so instead of time off I backed off nothing over 85%. My limiter in the meet wasnt going all out in most cases it was me doing as much as the arm could not my whole body. only thing that feels anything is right knee a little and a bruise from the damn harness.
eh thx well see wont tell for a bit not sure if the total body ME will leave me wrecked or not
[quote]Modi wrote:
Hey guys. I’m back from another long weekend of deck construction. This has been interfering a little with training, but I suppose you could consider it GPP or at the very least RE something day.
Looks like I’ve got more than a few pages of reading to catch up on, so I better get started. This should be the last week of screwed up training for me. My plan is ME Squat tomorrow, then and ME Upper on Thursday, with something thrown in on Wed. I’m traveling again this weekend, so hopefully back to normal next week. Good news is that all my little aches and pains in my shoulders and elbows have gone away since moving to a temporary 3 day training schedule…hmmm.[/quote]
Meat why are you not doing the Richmod Va PL meet the 27-28 100$ Raw Fed just got an email they extended the dealine. It also has strict curl and rer, contests
Phill, Great work at the Strongman comp. Good to see that you did so well, and stayed injury free.
Sorry I’m so late in my congrats, but where I was I don’t have cable, barely get cell phone reception, and certainly don’t have a computer or internet connection.
This post is somewhat of a response to the good advice that Meat gave in the brotherhood of Iron thread a while back, Re: squat form.
When really trying to “pull” my elbows forward and arching my back I get the feeling that the bar is going to roll down my back! I position the bar relatively low down but usually when I squat (most likely without great form) I dont have this problem.
Also, when going Heavy I tend to lean forward, ( I went for a PR squat the other day and nearly had it appart from the fact that my spotter needed to pull me back a little bit; 405 lbs for 210lbs. Far from impressive but only being training for year.)
Finally, was wondering if someone could point me to an article where I could read up on westside training style…
At the moment I’m training with a mix of low volume ( pyramid sets, 8 x 3, 6 x 4, and high volume with constant tension sets as well as some olympic lifs. I’m working up to get to 225lbs by october (I would have gained nearly 50lbs in 1.5 years, im at 212 now) then focus on strength training.
Cheers all,
Swiss
[/quote]
I"m glad to hear that you have tried to implement my suggestion. A change in form isn’t an easy task. I would suggest for right now just focusing on keeping the elbows from drifting back. Start with light weight and work on just that . you will get it after working on it for awhile. it will pay off in the long run. If you continue to allow your elbows to drift back you will eventually hit a “ceiling” of the amount of weight you can squat.
As for the info. go to www.elitefts.com or get it from the horses mouth over at the westside site from the man himself.
[quote]c. wrote:
Why is it you never follow your own advice that you give ‘other’ people?
Like taking a whole stinkin week off after a meet.
I’m gonna start doing as you do, and not as you say from now on.
c.
[/quote]
Hey, at my last meet, I competed on a Saturday morning. Then I took the rest of Saturday off, all day Sunday, and then most of Monday morning before returning to training. The way I see it, I took a full half week off. lol.
Obviously I have a lot of pent up posts in my system, so rather than doing anything productive tonight, I’ll just keep posting away.
On the way home from Maine I stopped off in New Hampshire to spend the day on Lake Winnipesaukee (sp?) I ended up on the water all day and my back/chest/arms are completely fried. Like borderline purplish/burgundy.
Why do I mention this? ME Squat day tomorrow. I can’t wait to load up that bar and pull it down across my back. Option #1 I pass out from the pain and hope the safety bars catch the weight…or Option #2 I embrace the pain and use it to hit another PR.
I’m really only mentioning this because, as I said before, I’m bored and have a lot of posts built up from not posting since Friday, but more importantly if I wimp out tomorrow you can all call me out on it!
ME bench
“Stella got her groove back!!” or something like that. I think I have finally found my groove again on the bench.
Bench (paused)
0x10
135x6
225x4
315x2
405x1
480- 3x3x3 this was butta. I finally just stopped thinking about it and it came back to me. sounds so simple but I"m a simpleton.
decline (paused)
495x1
565x1
incline dumbell
140’s x 12
140’s x 12
140’s x 10 paused
tricep pushdowns
100x10
150x10
180x5
that’s it… I have my confidence back on bench. I’m going to continue with the 3x3 for another month and then test the bench. I’m hoping for 530.
this was my last training session until nest tuesday. I’m taking the harley on a trip with a buddy. we have no idea were we are going (except for maybe a titty bar or two).
[quote]maraudermeat wrote:
this was my last training session until nest tuesday. I’m taking the harley on a trip with a buddy. we have no idea were we are going (except for maybe a titty bar or two).
meat[/quote]
Shit, how can you go wrong with a plan like that?
Nice job on the bench, and glad to hear your head’s back in the game. Now let’s see if I can get my groove back as well.
Not sure about the use of the Stella reference, but hey, who am I to judge?
45x??
95x5
135x3
185x3
225x3
265x1
295x1
330x1
350x1
370x0 -First time I ever missed half way up.
315x2x1
I had someone watch me today. I have a really bad forward lean. I basically bend over and then drop my hips to depth. I need to work on staying more upright…maybe not sit back so far. I also have a problem pulling my hips through, which is probably related. I am also not pulling my elbow forward. Grrrr…my squat is a mess. At least my knees don’t come in.
I am going to stay away from these for a while and work with a box.
[quote]Phill wrote:
Meat why are you not doing the Richmod Va PL meet the 27-28 100$ Raw Fed just got an email they extended the dealine. It also has strict curl and rer, contests
Phill[/quote]
I may try out the 100% raw fed someday… not anytime soon though…
meat
45x??
95x5
135x3
185x3
225x3
265x1
295x1
330x1
350x1
370x0 -First time I ever missed half way up.
315x2x1
I had someone watch me today. I have a really bad forward lean. I basically bend over and then drop my hips to depth. I need to work on staying more upright…maybe not sit back so far. I also have a problem pulling my hips through, which is probably related. I am also not pulling my elbow forward. Grrrr…my squat is a mess. At least my knees don’t come in.
I am going to stay away from these for a while and work with a box.
GM 185x4x4
Pull-throughs 170x10x4
Ab-pull downs 90x10x4[/quote]
Looks like you’ve identified the problem on your own. Elbows down is an easily overlooked thing and will always result in the samsonite effect (i.e. folding over like a closing suitcase). Sitting back isn’t a problem per se unless you find yourself losing leverage on the lift or falling backward, which may explain why you’re leaning forward (or feel you’re leaning) too much.
Abs also come to mind. Do you wear a belt? If so how tight? Unless I’m going heavy-heavy, I’ll keep it a little looser, which will let me tense and push the belly out and allowing me to stay more upright. On the hips, you’ll probably want to look like you’re humping the air to bring the hips through and finish the lift. So, sit back on the box then hump away. Finally, if possible, hook up with an experienced lifter and have him/her coach you through the lift. That helped me more than anything.
That’s my $0.019999 worth and take it for what it is. Anyway, you’ve already done a good job by assessing the problem and coming up with a plan. Good luck.
[quote]Modi wrote:
maraudermeat wrote:
this was my last training session until nest tuesday. I’m taking the harley on a trip with a buddy. we have no idea were we are going (except for maybe a titty bar or two).
meat
Shit, how can you go wrong with a plan like that?
Nice job on the bench, and glad to hear your head’s back in the game. Now let’s see if I can get my groove back as well.
Not sure about the use of the Stella reference, but hey, who am I to judge?[/quote]
Don’t judge me…
Seriously though. great job on the deck. I have to stain my deck when I get back from my trip.
Good luck with the squats. just slather some vagisil on your upper back and shoulders. It will protect your delicate sun burned skin as well as control any unsightly personal itch problems.
Decline Bench 5RM
Warmups
135x5
175x5
205x5
235x5
270x3 Still a PR but wanted those last 2 reps
DB Rows
55x5
70x5
85x5
100x5
115x5
Then another 100x5 for my right arm only
(my weaker arm)
EZ Bar Skullcrushers + False Grip Hammer Curls
90x8x3 + 45x8x3
Ab Pulldowns 4x8
Total Volume= 6,685#, + Accessory (not including abs) it’s 9,925#
Really cutting my volume back this week instead of deloading entirely. I wont be doing any lower body lifts this week so that really cuts the volume down. I still feel pretty strong but getting kind of worn down. Last week on Monday my volume of my core lifts was 12,700#, this week down the 6685. Cutting out the front squats did it. I am keeping my upperbody on a 7 day cycle still, but moving my lowerbody to a 10 day cycle. That way my lowerbody won’t always overlap with my upper and I’ll be able to get through the sessions. Hopefully this week will allow me to recover so I don’t hit a brick wall. Stay strong everyone.
