Good Shit here, keep up the hard work.
Similar numbers except your squat destroys mine lol
[quote]Raw Meat wrote:
Good Shit here, keep up the hard work.
Similar numbers except your squat destroys mine lol [/quote]
haha, thanks man. Those squats looked much easier on video then while doing them. I was seeing spots flying on the wall after my second rep.
Anyone have an opinion? CC said I leaned over far, because he’s sued to seeing high bar squatters. I don’t have a “high” and “low” bar postition, I can ONLY squat in the position the bar is at in the video, which looks like a high bar to me. Thoughts?
Looks like you cut out all of the shit that doesn’t matter and got back to getting strong. Good work.
Low bar is easier than you think, just need to get flexible and find the sweet spot on your back. Made a big difference for me when I found it since I have a longer torso and some leaning is almost required for me.
[quote]zephead4747 wrote:
Anyone have an opinion? CC said I leaned over far, because he’s sued to seeing high bar squatters. I don’t have a “high” and “low” bar postition, I can ONLY squat in the position the bar is at in the video, which looks like a high bar to me. Thoughts?[/quote]
If you lean over a lot with a high bar position (I actually didn’t check where you placed the bar, I just made my comment more or less in jest because your squatting style looks so much different from mine… I fold in half, too, more or less, when going low-bar), I dunno man, that would place a lot more stress on the back…
I’ll watch the vid again and see if I can give you some constructive criticism, but I don’t think much criticism is warrented if I remember right.
Ok, after watching the vid again:
Kinda grainy, but you’re right, looks more like a high bar position.
I think that’s the reason why you have to semi-good-morning it up several times there, but many top guys do that, too…
Hips are maybe rising a little fast in comparison (or, to be more precise, your torso/the bar doesn’t rise fast enough), but buckeye already told you to keep your chest high in BOI.
If you could get the bar a little lower without messing up your shoulders/elbows, you should be able to get some more weight out of it. If you stay with that bar position though, I’d try working on staying a little more upright. Easier to hit depth then, too.
What’s your low-back and ab work look like as well as upper back?
[quote]Cephalic_Carnage wrote:
Ok, after watching the vid again:
Kinda grainy, but you’re right, looks more like a high bar position.
I think that’s the reason why you have to semi-good-morning it up several times there, but many top guys do that, too…
Hips are maybe rising a little fast in comparison (or, to be more precise, your torso/the bar doesn’t rise fast enough), but buckeye already told you to keep your chest high in BOI.
If you could get the bar a little lower without messing up your shoulders/elbows, you should be able to get some more weight out of it. If you stay with that bar position though, I’d try working on staying a little more upright. Easier to hit depth then, too.
What’s your low-back and ab work look like as well as upper back?
[/quote]
ab work: unbelted front squats, and hanging leg raises from a chair sort of deal. I work on trying to hold my legs up at the top (not good at it yet). Lower back work is good mornings (about 225x3 would be my max I fresh I think), 45* hypers, and deads. Upper back I’m good on right now for sure. kroc rowed 120sx20 total reps per arm. had to set down the DB to reposition straps a few times
[quote]Stronghold wrote:
Looks like you cut out all of the shit that doesn’t matter and got back to getting strong. Good work.
Low bar is easier than you think, just need to get flexible and find the sweet spot on your back. Made a big difference for me when I found it since I have a longer torso and some leaning is almost required for me.[/quote]
I’ll work on that next week again during my deload.
[quote]zephead4747 wrote:
Stronghold wrote:
Looks like you cut out all of the shit that doesn’t matter and got back to getting strong. Good work.
Low bar is easier than you think, just need to get flexible and find the sweet spot on your back. Made a big difference for me when I found it since I have a longer torso and some leaning is almost required for me.
I’ll work on that next week again during my deload.[/quote]
What helped me was doing a shoulder warm-up similar to the Diesel Crew one before squatting. Takes two minutes but immediately gives added shoulder mobility. Mines not exactly like the Diesel Crew one, but fairly close. I do it every day except deadlift day, my shoulders are F’ed up enough as it is.
I also took my hand position out a couple inches and it lowered “my shelf” some.
EDIT: After reading through your thread in the Strength Forum, I agree that you should move your hands in. I didn’t pay close enough attention to your original placement. Myself, I had to move mine out since I was moreless starting at my shoulders, therefore I couldn’t reach down that close. Sorry about that.
Nice work on the squats and deadlifts.
5# plate
10 front raises
10 lateral raises
10 “power clean” raises
10 arm circles
Bench:
bar 2x5
135x5
185x3
235x2+1
I was burnt the fuck out from squatting. seriously. After I hit 405 I might bench on mondays.
Shoulder was bugging me, but not quite as much.
CG
Bench press
135x5
185 3x5
Shoulder is deff weaker on the right side. Might explain why I have 2x as many stretch marks on my left shoulder
DB incline
something dumbx something dumb
seated laterals
idrxidr
DB powercleans
idrxidr
Deadskulls
50x 40something rest paused
triceps are sore as fuck.
Since your shoulder’s been hurting you, maybe you should do 1 cycle with maybe a pinky on rings grip or even closer. Should make your shoulder feel a little better.
[quote]BlackLabel wrote:
Since your shoulder’s been hurting you, maybe you should do 1 cycle with maybe a pinky on rings grip or even closer. Should make your shoulder feel a little better.[/quote]
Could be a good idea. I’ll see how I feel after my deload.
Today:
Deads:
225x3
315x1
365x1
425x4 PR +10 pounds
Glute hams
mex10
me+10x10
recent PR better forum then ever before, but deteriorated around rep 7
45’ hyper
me 2x20
back and hammies where very pumped.
Today:
Military press:
barx5
95x3
135x1
wraps
160x3-4 ird
Lat pulldown
worked up to 192xlike 20RP
kroc rows
2x10 100
hammer curls
40xsomething restpause
incline hammer curls
25xsomething retardededly huge
Reverse preacher curls
40xidr
Fuck it, I don’t remember much of yesterday’s session.
I went low bar today.
Squat:
bar 2x5
135x5
185x5
225x5
belt
225 2x5
Meh. it’s a deload, but I don’t think I’m ready to do my 5/3/1 work with low bar yet
Good mornings off pins
barx8
95x8
135x8
185x8
225x8
225 was perfect. I pretty much hit failure at that point. I really like these.
I tried:
leg pressing
power squat machine
smith front squats
none with serious weight
the first hurt my knees, the second is impossible without rounding the back the last one actually felt good. I’ll have to remember that next time I need something for quads.
Hanging leg raises
3x15
I think I might do a set of low bar squats after my 5/3/1 work, then do GMs, then hanging ab raises for the next few cycles. When I feel I’m ready for low bar on the 5/3/1 work I’ll start using it.
EDIT: Something clicked when I did the GMS off the pins. I see myself using these a lot in the future.
[quote]zephead4747 wrote:
I went low bar today.
Squat:
bar 2x5
135x5
185x5
225x5
belt
225 2x5
Meh. it’s a deload, but I don’t think I’m ready to do my 5/3/1 work with low bar yet
Good mornings off pins
barx8
95x8
135x8
185x8
225x8
225 was perfect. I pretty much hit failure at that point. I really like these.
I tried:
leg pressing
power squat machine
smith front squats
none with serious weight
the first hurt my knees[/quote] Put your feet up higher on the pad. [quote], the second is impossible without rounding the back the last one actually felt good. I’ll have to remember that next time I need something for quads. [/quote] Yeah, smith front squats work surprisingly well. [quote]
Hanging leg raises
3x15
I think I might do a set of low bar squats after my 5/3/1 work, then do GMs, then hanging ab raises for the next few cycles. When I feel I’m ready for low bar on the 5/3/1 work I’ll start using it.
EDIT: Something clicked when I did the GMS off the pins. I see myself using these a lot in the future.[/quote]
Yeah, it really is suprising. LOL. Although they seem to choke me more then a normal front squat.
Today:
CG bench:
barx5
135x5
185x5
205x5
225x2 PR something or another
Incline DB
40x10
65 10x5x2
DB cleans
2xfail 25
Laterals
working on keeping the pouring pitcher hand position
2x fail 15
Deadskulls
50x20 ss
[quote]zephead4747 wrote:
Yeah, it really is suprising. LOL. Although they seem to choke me more then a normal front squat. [/quote] You can push your shoulders forward, sort of, when doing smith front squats. Try that on the last few reps… Since the bar’s in a fixed plane, it won’t go anywhere it’s not supposed to go…
Or just do a bunch of non-failure sets for low to moderate reps to get your volume in.
[quote]
Today:
CG bench:
barx5
135x5
185x5
205x5
225x2 PR something or another
Incline DB
40x10
65 10x5x2
DB cleans
2xfail 25
Laterals
working on keeping the pouring pitcher hand position [/quote] Don’t bother man… Just turn it into a semi-DB upright row and use some real weight.
DB’s start on your thighs, and you’re bent forward a little from the hips with knees loose. Then you get all intense and stuff and pull your elbows up and back to some degree, retract your scapulae while you’re doing it, keep bells closer to the body than usual (like a 90 degree elbow bend at the top or so), and the bells themselves can end up somewhat lower than your elbows or at roughly the same height, whatever you prefer.
That way, you won’t have to look like a sissy and you’ll get stronger, too. 
Or check some vids of Skip (not lacour, the skip from IM) doing his laterals, or maybe jay cutler doing his seated laterals… Having your hands in “pouring a pitcher” position doesn’t matter, the shoulder muscles only care about where your elbows are and how much weight is hanging on them. [quote]
2x fail 15
Deadskulls
50x20 ss[/quote]
I’ll work on that CC. Thanks for the tip.
What did I tell you about those GM’s?
Was I right, or what?
[quote]Stronghold wrote:
What did I tell you about those GM’s?
Was I right, or what?[/quote]
Most balla thang evar. If I ever run westside again, they will for sure be one of my ME movements. I see 455 coming sooner then I thought If I start kicking ass on the low bar squats and those goodmornings.