[quote]MattyXL wrote:
Squats - 135/5 225/5 275/3 315/3 350/1 (Opener) Felt easy, only issue is the bad habit of GMing the lift because the bar actually rolls up my back because of my leaning over in the hole, I have to remember to drive the elbows under the bar…
[/quote]
Ok, I’ve been racking my brain about this good morning issue on the squats. I wish NYC weren’t so far away so I could get my hands on you to see what your mobility is like (and then go out for some jamo, or vice versa heyooo!). My hypothesis is either your thoracic spine is lacking mobility which will throw you forward in the hole, or you’ve got hamstring length issues which explains why you keep tweaking it. Regardless, I found a good article that talks about it and how to fix it, if you’re interested (and if the TN governing bodies allow it. If not I’ll get it to you).
http://elite-kinetics.com/tag/eric-cressey-mobility-for-squatting/
…nice curlz brah.
Matty shes right ^^^^^^ but that fix is a couple of months of steady work–do it but do this to keep from kissing your knees.
- Squeeze the bar and and FUCKING FLEX your abs while throwing your neck into the bar on the ascent.
Most lifters fall forward for a couple of reasons, not tight enough, elbows pointing back, and tight hamstrings/very tight priformis.
Dude you should be good mornings like they are going out of style.
Lastly your raw correct, if so how wide is your stance? Raw lifters usually do better with their feet in closer and squating more like a Olympic lifter than a Geared powerlifter.
Hope this helps,
Lift Strong
Rick
PS:The guy who wrote your template says the same things about squating wide as well.
Rick’s tips helped me before when I was GMing the weight, but I gotta say keeping my elbows forward made them hurt like a mother, so I had to find a happy medium. The other thing that really helped me with not GMing the weight on a near max squat was Smolov. Smolov’s a bitch but she’ll cure what ails ya. Maybe something to think about after your meet.
[quote]cholulalula wrote:
[quote]MattyXL wrote:
Squats - 135/5 225/5 275/3 315/3 350/1 (Opener) Felt easy, only issue is the bad habit of GMing the lift because the bar actually rolls up my back because of my leaning over in the hole, I have to remember to drive the elbows under the bar…
[/quote]
Ok, I’ve been racking my brain about this good morning issue on the squats. I wish NYC weren’t so far away so I could get my hands on you to see what your mobility is like (and then go out for some jamo, or vice versa heyooo!). My hypothesis is either your thoracic spine is lacking mobility which will throw you forward in the hole, or you’ve got hamstring length issues which explains why you keep tweaking it. Regardless, I found a good article that talks about it and how to fix it, if you’re interested (and if the TN governing bodies allow it. If not I’ll get it to you).
http://elite-kinetics.com/tag/eric-cressey-mobility-for-squatting/
…nice curlz brah.[/quote]
Thanks so much for helping me with this…Im trying to figure out how you can get your hands on me too! Fuck you distance! Fuck you straight to hell!
Thoracic Mobility - YEP! Gotta say this is exactly what I do which would explain how the bar rides up my back, so this is a distinct possibility that this may be part of my problem. When looking at the cressey vid, I foam roll the area but not like he does, where its almost a glute bridge as he rolls each section…very informative.
Looking at the diagram of the hip flexors and the muscles attached It seems that what causes me the most pain, and what I had to warm up the most is the “Tensor Fascia Latae” (is that a drink at starbucks?) but seriously maybe the tightness in the area causes an anterior pelivc tilt?
Great information and Im going to put it to use ASAP…I really appreciate this!
[quote]FISCHER613 wrote:
Matty shes right ^^^^^^ but that fix is a couple of months of steady work–do it but do this to keep from kissing your knees.
- Squeeze the bar and and FUCKING FLEX your abs while throwing your neck into the bar on the ascent.
Most lifters fall forward for a couple of reasons, not tight enough, elbows pointing back, and tight hamstrings/very tight priformis.
Dude you should be good mornings like they are going out of style.
Lastly your raw correct, if so how wide is your stance? Raw lifters usually do better with their feet in closer and squating more like a Olympic lifter than a Geared powerlifter.
Hope this helps,
Lift Strong
Rick
PS:The guy who wrote your template says the same things about squating wide as well.[/quote]
Once again this is great, thanks Fisch, Once again the Priformis area seems to give me the most issues and is always tight, when I warm up the area correctly I squat better have less discomfort and much better flexibility…
I will follow those cues ASAP, as I really dont think its a matter of strength, well maybe in a a way it is, but basically when I go for the 405, I get half way up and then the bar rolls foward and I cannot GM 405 lbs…while I imagine I could eventually squat the 405 this way its an injury just waiting to happen.
Thanks again brother…help like this is golden
I actually just listened to Carter’s latest Podcast, and he stated that most squatting issues such as mine is not a hamstring issue but more as you brought up a Priformis issue…
My squat stance is just outside the shoulders, its a pretty comfortable position for me and for me takes the pressure of the priformis area…
[quote]jjackkrash wrote:
Rick’s tips helped me before when I was GMing the weight, but I gotta say keeping my elbows forward made them hurt like a mother, so I had to find a happy medium. The other thing that really helped me with not GMing the weight on a near max squat was Smolov. Smolov’s a bitch but she’ll cure what ails ya. Maybe something to think about after your meet. [/quote]
Ha ha, yeah after reading your post I checked out the program…Fack thats a lot of squatting, but I am a firm believer in constant squatting multiple times a week will make you a better squatter, I think I may give it a go and more than the other lifts give special attention to something that gives me the most issues.
Last heavy OH pressing day until after the meet…
Standing OH Press - 90/10 135/10 185/5 205/3 225/2 230/2 235/1 225/2 135/15
A1) BB Shrug - 135/20 315/20 405/15 455/10
A2) Face Pull - Stack x3 x15 +25x15
B1) Kayak Row - 57x3x6
B2) DB laterals - 40x3x10
Weighted Chins - 0/10 45x3x5 0/8 (33)
Matty! I finally got 105 military press this morning! Even though you already won the quest of a BW press, I’m still coming after you…Even if I’m taking half-baby steps to get there.
nice work up there!
Matty, I saw your question in my log, I need to go back and check a few things out in my old log when I get a minute, but I’m crushed with work right now. I’ll get back with you when I get a break.
[quote]cholulalula wrote:
Matty! I finally got 105 military press this morning! Even though you already won the quest of a BW press, I’m still coming after you…Even if I’m taking half-baby steps to get there.
nice work up there!
[/quote]
MY GIRL!!!
Way to go Lula…I see a big 135 in the near future! Was it a grinder, tell me more!
[quote]jjackkrash wrote:
Matty, I saw your question in my log, I need to go back and check a few things out in my old log when I get a minute, but I’m crushed with work right now. I’ll get back with you when I get a break. [/quote]
No worries Jack…whenever you get the chance
Thanks Rick…this seems good as well!
Matty,
My log at day 1 of Smolov starts here if you are interested.
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/jjackkrashs_trainingski_log?id=3149549&pageNo=17
Thinking back, the Smolov base is only 18 total days and its pretty brutal. I would keep the upper lifts to bare bones during the base until your body gets used to the work load, but maybe increase the upper-body work and even start Smolov Jr. for bench during the switching phase and run it into the intense phase. The intense phase is difficult but not nearly as taxing as the base. Its more of a strength consolidation phase. After the base phase, your work capacity is going to go through the roof along with your hormone levels and If I recall correctly my bench increased quite a bit during the switching and intense phase. Don’t think for a second that all your lifts won’t increase because that’s just not true. Its hard to explain, but Smolov is just kinda freaky that way.
Also, the squat gains you can get are just crazy. My best ever squat was 385 when I ran it the first time, and the last day of the base phase–18 days later–I hit 365 for 10 triples and then cranked out 385 for freeking 6 reps afterwards just for giggles. During the intense phase, I was repping 405 for multiple sets of 3 and 4 reps with confidence.
Ok, I’m getting stoked just thinking about Smolov, I am probably going to run it again this sep./oct maybe. You really ought to give it a shot.
Jeez man you got me stoked now! I appreciate the input…I am going to heed your advice and maybe stick to one or 2 upperbody during the base cycle, I see what you were doing during the beginning of the base with chins or OH pressing and not going too nuts with minutia…which I tend to do too often.
I really want to test myself with this, my only issue is my untraditional work schedule beginning on June 3, generally over the past year I work the overnights which suck for me sleep wise, which from what I could imagine and have read is a must for this program…
Beginning in June my new schedule is 3am - 1100am which is weird as well, but tears in a bucket, Im gonna go for it! Thanks so much once again!
That’s great, I don’t think you will regret it. Just plan on not a lot of social activities outside of work, you do need sleep and food. Next time I run it I’m not going to go nuts with the food like I did last time because I gained too much fat, but you definitely need to plan on increasing the calories.
Great work Matty.
I’ve got nothing more intelligent to add than that.
james
Thanks once again Jack…and James…do you see smolov in your future???
Today FULL O SUCK!
I went from having 0 training partners to three, and its ruining my mojo…too much time between sets, while I consider these guys friends and its nice to finally have some like minded individuals its just taking too long, Im not big on waiting too long between sets, my concentration wanes…for example I got to the gym at 350, stretched and warmed up for 15 minutes started work sets about 415 and was finished with my 3rd work set by 435, my partners arrived and the next 4 sets took 45 minutes!
I will be working out at different times then them on most days when my work schedule changes which I am glad about, 1 or 2 days with them is enough…
Squat - 135/5 205/5 235/4 275/3 315/2 325/1 345/1 365/1 405/H I G H 405/ F A I L
DL - 315/3 365/3 405/1 455/1 - Had nothing today
Supinated Chins - 4x10
Tri Ladder with Straps - 5x10 and then some single arm pulldowns
T bars 3plts/15 4plts/10, 8
Some curls…
Load rag session.
Matty- Sometimes I wish I trained at a gym with a training partner rather than at home but your post snapped me back to reality. No way could I stand waiting that long between sets. Your schedule change sounds like it should take care of the problem.
Are you getting stoked about the meet yet?
ack, 3 people is a lot if they’re not in the same mind set of getting a move on.
Don’t stress too much about a day full o suck. It’s common knowledge that gravity’s pull is greater this week.