I am very impressed with your log. Your KB work is great. Do you use KBs mainly as a conditioning tool or do you train them for multiple benefits?
I see that you twinged your shoulder doing a bent press and I feel you on that one. I have done a similar thing when I lost focus during a rep and hurt myself.
In spite of that do feel like the KB work aids in your shoulder stability? I don’t know how long you’ve been doing the presses and cleans but I was just wondering.
The squat looks solid but I have to agree with you on the depth and forward lean. When I check for squat depth I watch the hip joint in comparison to the patella. From watching your video I would say you are just hitting parallel with each rep.
I don’t know how deep you want to go but I think at least breaking parallel wouldn’t hurt.
So why do you think you are leaning forward so much on the way down?
Do you think its strength, flexibility, or just technique?
Overall I say great job and keep up the good work.
[quote]WxHerk wrote:
Another stab at my 20 rep/325 lb squat video. Please feel free to offer constructive criticism. That’s the only way I’ll get any better. I’m not happy with my depth and I feel there’s too much forward lean. I’m wearing Vibram Five Finger shoes, I’m really diggin’ them.[/quote]
Now that I know you have a log, I’m gonna be over harrassing you.
First, I’ll be useful:
Keep your head up when you squat. As you come down you keep looking straight ahead or down which causes your chest to cave forward. You have to keep your chest out or you’ll lean and your squats will be high (trust me, I got in shit for this all morning). So… big breath, chest up and out and look slightly up. As soon as you unrack the bar, you shouldn’t look at the floor at all or you’ll lose your tightness and start falling forward before you even start squatting.
There’s my take on it. I accept cheque or Master Card… your balance is $500.00.
I am very impressed with your log. Your KB work is great. Do you use KBs mainly as a conditioning tool or do you train them for multiple benefits?
I see that you twinged your shoulder doing a bent press and I feel you on that one. I have done a similar thing when I lost focus during a rep and hurt myself.
In spite of that do feel like the KB work aids in your shoulder stability? I don’t know how long you’ve been doing the presses and cleans but I was just wondering.
The squat looks solid but I have to agree with you on the depth and forward lean. When I check for squat depth I watch the hip joint in comparison to the patella. From watching your video I would say you are just hitting parallel with each rep.
I don’t know how deep you want to go but I think at least breaking parallel wouldn’t hurt.
So why do you think you are leaning forward so much on the way down?
Do you think its strength, flexibility, or just technique?
Overall I say great job and keep up the good work.
[/quote]
Thanks for the kind words! Yeah, the KB is a fantastic tool for both strength and conditioning. Back when my max deadlift was 455 I trained strictly with KBs for 4 years. Went back to the weights and within a month or so pulled 455 again and hit 505 a couple months after that. The KBs definitely kept my strength up.
Another advantage of the KB is it’s so small and you can do so much with it. I almost always strap a 53 lb KB down on the floor of the aircraft (C-130) whenever I’m gonna be on the road awhile.
It’s a bit of a hassle to lug around, I usually put it in a bag clipped to the back of my rolling bag, but it is WELL worth it to not have to find a gym; or get stuck with a treadmill and universal machine.
I realize that the conditions you will face will be a bit different; that being said, when you do have the opportunity to carry a KB with you it’s worth it’s weight in gold!
Thanks for the squat advice, too! I appreciate that. My next squat day is Tuesday; hopefully I’ll get another video and it’ll look a little better!
[quote]Court wrote:
Now that I know you have a log, I’m gonna be over harrassing you.
[/quote]
If anyone deserves that, it is I!! God knows I’ve filled your log with enough nonsense and foolishness!!
I’ll bet “you know who” sent you over here 'cause she has a steak over her eye after yesterday’s free-for-all at Tim Horton’s!!
Thanks. Thanks a ton. I greatly appreciate your insight. You’ve worked extremely hard on this and have gotten a ton of good advice, yourself. I know you’ve brought your squats up a whole bunch and plan to use this info to get mine to where they need to be.
[quote]
There’s my take on it. I accept cheque or Master Card… your balance is $500.00.[/quote]
Again, thank you!! I plan on printing off some Canadian Currency with “O’s” picture on it. It’ll only be good for settling lawsuits brought on by fighting in Tim Horton’s but you never know when you’ll need that!!
Didn’t feel my best despite 3 days off from training and a little extra sleep last night. Oh, well . . . .
Squats
Warmed up w/ bar, 4 sets of 5; 3 sets of 135 x 5 reps
1 set of 225 x 5
1 set of 315 x 2
1 set of 335 x 10
1 set of 335 x 15
After a lengthy rest
1 set of 335 x 8
Filmed the 335 for 15. I was wanting to get 10 or 12, could’ve/should’ve/DIDN’T squeeze out a few more. Either do it or dial 1-800-WAAA
I’ll post the video in the next few days.
One of the Combat Control Instructors showed me their new slosh pipe: neat piece of equipment!! One of the other CCT Instructors had his dad there. His dad benched 300 on his 60th birthday a few months ago and has recently been squatting 450 to 500. That is the sort of “old man” I plan on being!!
[quote]WxHerk wrote:
Here’s a video of yesterday’s 335 for 15 reps. I thought I was keeping my head up!! Thank God for video proof!!
[/quote]
Oh dearie… my back hurts after watching that. You REALLY need to keep that chest up. Either by lowering the bar a bit on your back (it looks like it’s on your traps) or really focussing on taking a big breath into your chest before each rep. You’re folding like a cheap deck of cards.
[quote]Court wrote:
WxHerk wrote:
Here’s a video of yesterday’s 335 for 15 reps. I thought I was keeping my head up!! Thank God for video proof!!
Oh dearie… my back hurts after watching that. You REALLY need to keep that chest up. Either by lowering the bar a bit on your back (it looks like it’s on your traps) or really focussing on taking a big breath into your chest before each rep. You’re folding like a cheap deck of cards. [/quote]
Thanks, Court!! I really appreciate that. Nothing like video to point out my weaknesses.
19 Feb 09
Quick workout today. We have a big inspection going on and I just can’t get away for very long.
Dips: 2 x 5
Ring Pushups 2 x 5
Dips w/ 53 lb kettlebell: 3 x 6
Ring Pushups w/ feet elevated 13" & 45 lb plate: 2 x 6
20 swings, then 20 snatches, switch hands every 5 reps: 4 sets
[quote]pushmepullme wrote:
x2 what Court said…keep the back/shoulders tight and chest up![/quote] [i]Thanks, PMPM. You and Court are two opinions that I highly respect; I appreciate your time and concern to help me out. I now have something to zero in on, thanks to you two![/i]
20 Feb 09
2 sets of 6 dips, 2 sets of 5 ring pushups.
6 circuits of
10 ring pushups w/ feet elevated 13" and 45 lb plate on my back.
Afterward talked with one of the CCT instructors, then did 10 more ring pushups and 3 more pullups.
My inner elbow had been hurting so I laid off the pullups and chinups for about 6 weeks. It felt fine today, but I limited myself to sets of 3 though I felt like I could’ve easily done 5 or 6 per set, if not more.
[quote]WxHerk wrote:
pushmepullme wrote:
x2 what Court said…keep the back/shoulders tight and chest up! [i]Thanks, PMPM. You and Court are two opinions that I highly respect; I appreciate your time and concern to help me out. I now have something to zero in on, thanks to you two![/i]
[/quote]
PMPM and I are quite fantastic. We know. However we will never get sick of hearing it…
[quote]Court wrote:
WxHerk wrote:
pushmepullme wrote:
x2 what Court said…keep the back/shoulders tight and chest up! [i]Thanks, PMPM. You and Court are two opinions that I highly respect; I appreciate your time and concern to help me out. I now have something to zero in on, thanks to you two![/i]
PMPM and I are quite fantastic. We know. However we will never get sick of hearing it…[/quote]
The new phonebook’s here! The new phonebook’s here!
Those of you who don’t remember Steve Martin in “The Jerk” are probably scratching your heads. Anyway, that’s how I felt when my EliteFTS EconoProwler showed up Thursday night. Due to work commitments I wasn’t able to put it together 'til today. Pushed it around the yard a few times with two 10 kg plates on it. I can see where it’s gonna be a bitch. A mean, unforgiving bitch that I will love.
My training partner, Ross, came over with his wife and dog; we pushed it around the yard a little but will really try it out tomorrow.
Ross and Misti, his beautiful black lab, came back today. We pushed the EconoProwler around the yard. We made the first trip with 44 lbs on the Prowler, then upped it to 98 lbs for the rest of the day.
Really works one’s calves and hams. Also, a lot of time under tension for the triceps. After walking it around we “sprinted,” no threat to Carl Lewis, which worked the lower quads a lot more.
I’ll post some video of it but I’m listening to the Bassmaster Classic Weigh-In Right now.
Figured out just how much chest/tricep tension I got from the sled yesterday.
2 sets of 5 dips; 2 sets of 5 ring pushups
7 circuits:
2 sets of 7 ring pushups, feet elevated 13" w/ purple jumpstretch band around my back.
5 sets of 10 ring pushups, feet elevated w/ 45 lb plate on my back. The jumpstretch band didn’t provide enough resistance and slacked off too quickly. Did 12 pushups my last set.
sets of 4 pullups, did 5 last 2 sets for 30 total.
20 one-handed KB swings, 10 KB snatches: switch hands every 5 movements: did 20 snatches on the last set.
Here are some sled videos. I couldn’t get them to load on this site so I went over to Youtube and uploaded them there.
Here I am pushing the EconoProwler about 90 yards around my yard. Gotta stay on the sodded part to keep from nosing it into the sand. Ross chides me 'cause I’m laughing at his dog instead of concentrating on the sled:
A couple more sled videos. In these we’re going diagonally across the yard; a little over 50 yards doin’ our damnedest to run. We have 98 lbs on the sled. This is our 3rd of 4 total runs.
God knows I’ve filled your log with enough nonsense and foolishness!!
