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Have a case of the yips... Now a help me progress thread... UPDATE in OP 4/13/12
3/14/2012 7:06:08 PM
At this point I am using this to help track my workouts and ask any questions that arise, but any input from you fine fellas is still greatly appreciated!
Original posts are in the spoiler, so as to not overfill this.
I've been reading starting strength, and I went for my 'first' workout today. I have very little experience with these lifts, and apparently what I have been doing all along is very wrong. That's cool, I don't mind. In fact, it should be easier for me to learn proper form.
But that's where I'm stuck. I am so concerned with having good form, that I really didn't do any weight. It has also kept me from lifting for about 3 weeks while I read and practiced the non-bar exercises at home. I worked my squat up to about 115lbs, press was 65, and deadlift was 135. Now, I now they say to start light, but geeze, was that neccessary? I was so concerned with form that I didn't really hit any significant weight.
Is this normal? A week or two of this and then start adding real weight? I don't think my form was too bad, but there is always room for improvement. I focused on hip drive with the squat, keeping the bar moving in a straight line on the press, and foot/leg position on the deadlift.
Also, I apparently have horrible shoulder flexibility. It was tough to get into a good position for the squat, and I think that fatigued my shoulders for the press. Any tips for stretching out, or is my best bet to just let it happen naturally while lifting?
UPDATE 3/19/12: Today my shoulders were much more flexible, and that helped tremendously. I can't wait to get even more flexibility, as that is a pretty limiting factor in my squat right now (throws my balance a bit off and rests the weight on bone more than muscle, which sucks!). I still didn't hit much in the way of weight, but I went up on everything, so at least there was progress.
Squat went up to 155, press to 95, and dead lift to 185. I still had plenty of gas in the tank on the squat and deads, but the press was getting close to max for 5 reps. Apparently my shoulders are a weak point for me.
I continued to work on driving with my hips, and didn't really feel anything in my legs, just in my hips, so I guess that's normal? What I did feel in my legs was limited to quads and groin, not much in glutes or hamstrings. I'm sure that means something, but I don't know what. ETA: I LIED! I just got up to walk and realized my hamstrings and glutes are definitely feeling it, probably going to be sore in the morning, so I guess we're good on that front (or backside!)
I felt like I had pretty good form on the press, I was just weak. Nice strong arched back, moving the bar in what felt like a straight line, getting lockout directly over mid foot, not in front of my head. I've also noticed that I either lack some flexibility or have long forearms (they look long to me, and match what the book describes and shows as long forearms) and I think that might be part of my problem. I am not able to rest the bar on my shoulders before pressing, so that is probably not helping. That's ok though, it'll help get them stronger faster.
Deadlift felt pretty good, but I feel like I am rounding my shoulders as the weight increases. It was especially noticable to me as I went to lock out, there was lots of upper torso travel as I arched my back. Any tips for that? I'm trying to push out my chest without squeezing my shoulder blades together, but it's still tough. I think I need to go re-read that part and try the barless exercises some more.
So here is my final question: What should my first goals be? I am thinking something like bodyweight for squat (220, or more likely, 225), 125 for press, and 225 for deads as my first goals. Does that sound reasonable?
Also, I ended the day with some assisted neutral position chinups. I wasn't sure I felt fatigued from the lifts till I tried that! I'm glad I did them. That is the only assistance exercise I'm going to be doing for a while.
Thanks!I
UPDATE 3/21/12: I should have mentioned this in the last update, but the goals I was talking about weren't for today's lifts, but just general first goals.
That being said, give me some goals for my next lift! Due to work/teaching schedule I won't be lifting again till next Tuesday, but I'll be teaching RIT, so I'll be lifting people. At least that's something! But based on the numbers below, what should I aim for next time?
Today I hit 185 squat, 75 press, and 205 deads.
I felt like I was working for it today. The delay at the bottom of my squat disappeared, mainly due to the fact that if I delayed I may not have gotten it back up.
For each exercise, I started with empty bar (except deads, that started
with 135). I added 20 - 25 after each set of 5 reps till I got to the
numbers listed. Then I did a total of 3 sets of 5 at that weight and
moved on to the next exercise.
The mirror is about 3 feet off the ground, and there was a nice smudge under it that I was able to focus on. It still draws the eye, but I'm working on my focus. Form felt pretty good today, getting some weight on helped. No cheating! I am concerned on my deads that I might be rocking back on my heels too much, but my toes aren't coming off the ground. I also hope my shins toughen up soon
I swallowed my ego and dropped press down to 75 as recommended. It felt a little too light, but let me really work on form. I may need to bump it up a little next time. What do you think?
My shoulders are continuing to loosen up, but I still think they are a limiting factor in squats. It feels like the weight is sitting on bone. Should I be pushing up a little to help take the weight off? I'm not sure I could. Feels like my arms are there to lock the bar to my back and that's it. The good news is, I'm so tight, that bar isn't going anywhere
Once again, THANK YOU VERY MUCH FOR THE INPUT! You know what they say, a wise man learns from other's mistakes
Update 4/11/12:
Finally got back in the gym. Between classes and travel, it has been too long. I figured I'd just go ahead and do what I did last time, but when I did the first set, I realized I could do more, so I added a little and went on up. Today was:
Squat: 195
Press: 85
Deads: 215
I felt really good. My legs were screaming at the end, but that was my fault. Yesterday I set a personal best on a 5K: 30:57. It's not blazing, but I am happy with my progress there. I almost didn't go to the gym today due to my legs being a bit tired, but I'm glad I did. Taking tomorrow off then back to the gym Friday.
Update 4/13/12
Today's workout was appropriate for a Friday the 13th
Squat: 205
Press: 105
Dead: 225
I was sore as crap so I made sure to ride the bike to ge warm and stretch real well first. I helped, I didn't have any issues with the lifts. I am working with a guy on Sunday who has been doing Olympic lift competitions for years. He's agreed to watch me and do a form check for me while we're on duty. I'm looking forward to that.
I managed to count to potato while doing my warmups for the squat. All of a sudden I was like 'Damn this is getting heavy fast (relatively speaking), and I am only halfway through warmups'. Step back, recount, and realized I was at 185 already. Whoops! No biggie, finished it out, added weight, and moved on
I also miscounted when doing the press and went heavier than I intended, can you tell that my mind is a million miles away today?
Finally, to round out the comedy of errors, while taking the weight off the bar before picking it up to put it away after deads, I forgot that there was still an extra 25 on one side. No collars either. Luckily I didn't dump the weight, I caught it fast enough to set it down before launch sequence was initiated.
Downward and Upward again next week!
Original posts are in the spoiler, so as to not overfill this.
I've been reading starting strength, and I went for my 'first' workout today. I have very little experience with these lifts, and apparently what I have been doing all along is very wrong. That's cool, I don't mind. In fact, it should be easier for me to learn proper form.
But that's where I'm stuck. I am so concerned with having good form, that I really didn't do any weight. It has also kept me from lifting for about 3 weeks while I read and practiced the non-bar exercises at home. I worked my squat up to about 115lbs, press was 65, and deadlift was 135. Now, I now they say to start light, but geeze, was that neccessary? I was so concerned with form that I didn't really hit any significant weight.
Is this normal? A week or two of this and then start adding real weight? I don't think my form was too bad, but there is always room for improvement. I focused on hip drive with the squat, keeping the bar moving in a straight line on the press, and foot/leg position on the deadlift.
Also, I apparently have horrible shoulder flexibility. It was tough to get into a good position for the squat, and I think that fatigued my shoulders for the press. Any tips for stretching out, or is my best bet to just let it happen naturally while lifting?
UPDATE 3/19/12: Today my shoulders were much more flexible, and that helped tremendously. I can't wait to get even more flexibility, as that is a pretty limiting factor in my squat right now (throws my balance a bit off and rests the weight on bone more than muscle, which sucks!). I still didn't hit much in the way of weight, but I went up on everything, so at least there was progress.
Squat went up to 155, press to 95, and dead lift to 185. I still had plenty of gas in the tank on the squat and deads, but the press was getting close to max for 5 reps. Apparently my shoulders are a weak point for me.
I continued to work on driving with my hips, and didn't really feel anything in my legs, just in my hips, so I guess that's normal? What I did feel in my legs was limited to quads and groin, not much in glutes or hamstrings. I'm sure that means something, but I don't know what. ETA: I LIED! I just got up to walk and realized my hamstrings and glutes are definitely feeling it, probably going to be sore in the morning, so I guess we're good on that front (or backside!)
I felt like I had pretty good form on the press, I was just weak. Nice strong arched back, moving the bar in what felt like a straight line, getting lockout directly over mid foot, not in front of my head. I've also noticed that I either lack some flexibility or have long forearms (they look long to me, and match what the book describes and shows as long forearms) and I think that might be part of my problem. I am not able to rest the bar on my shoulders before pressing, so that is probably not helping. That's ok though, it'll help get them stronger faster.
Deadlift felt pretty good, but I feel like I am rounding my shoulders as the weight increases. It was especially noticable to me as I went to lock out, there was lots of upper torso travel as I arched my back. Any tips for that? I'm trying to push out my chest without squeezing my shoulder blades together, but it's still tough. I think I need to go re-read that part and try the barless exercises some more.
So here is my final question: What should my first goals be? I am thinking something like bodyweight for squat (220, or more likely, 225), 125 for press, and 225 for deads as my first goals. Does that sound reasonable?
Also, I ended the day with some assisted neutral position chinups. I wasn't sure I felt fatigued from the lifts till I tried that! I'm glad I did them. That is the only assistance exercise I'm going to be doing for a while.
Thanks!I
UPDATE 3/21/12: I should have mentioned this in the last update, but the goals I was talking about weren't for today's lifts, but just general first goals.
That being said, give me some goals for my next lift! Due to work/teaching schedule I won't be lifting again till next Tuesday, but I'll be teaching RIT, so I'll be lifting people. At least that's something! But based on the numbers below, what should I aim for next time?
Today I hit 185 squat, 75 press, and 205 deads.
I felt like I was working for it today. The delay at the bottom of my squat disappeared, mainly due to the fact that if I delayed I may not have gotten it back up
.
For each exercise, I started with empty bar (except deads, that started
with 135). I added 20 - 25 after each set of 5 reps till I got to the
numbers listed. Then I did a total of 3 sets of 5 at that weight and
moved on to the next exercise.The mirror is about 3 feet off the ground, and there was a nice smudge under it that I was able to focus on. It still draws the eye, but I'm working on my focus. Form felt pretty good today, getting some weight on helped. No cheating! I am concerned on my deads that I might be rocking back on my heels too much, but my toes aren't coming off the ground. I also hope my shins toughen up soon
I swallowed my ego and dropped press down to 75 as recommended. It felt a little too light, but let me really work on form. I may need to bump it up a little next time. What do you think?
My shoulders are continuing to loosen up, but I still think they are a limiting factor in squats. It feels like the weight is sitting on bone. Should I be pushing up a little to help take the weight off? I'm not sure I could. Feels like my arms are there to lock the bar to my back and that's it. The good news is, I'm so tight, that bar isn't going anywhere
Once again, THANK YOU VERY MUCH FOR THE INPUT! You know what they say, a wise man learns from other's mistakes
Update 4/11/12:
Finally got back in the gym. Between classes and travel, it has been too long. I figured I'd just go ahead and do what I did last time, but when I did the first set, I realized I could do more, so I added a little and went on up. Today was:
Squat: 195
Press: 85
Deads: 215
I felt really good. My legs were screaming at the end, but that was my fault. Yesterday I set a personal best on a 5K: 30:57. It's not blazing, but I am happy with my progress there. I almost didn't go to the gym today due to my legs being a bit tired, but I'm glad I did. Taking tomorrow off then back to the gym Friday.
Update 4/13/12
Today's workout was appropriate for a Friday the 13th
Squat: 205
Press: 105
Dead: 225
I was sore as crap so I made sure to ride the bike to ge warm and stretch real well first. I helped, I didn't have any issues with the lifts. I am working with a guy on Sunday who has been doing Olympic lift competitions for years. He's agreed to watch me and do a form check for me while we're on duty. I'm looking forward to that.
I managed to count to potato while doing my warmups for the squat. All of a sudden I was like 'Damn this is getting heavy fast (relatively speaking), and I am only halfway through warmups'. Step back, recount, and realized I was at 185 already. Whoops! No biggie, finished it out, added weight, and moved on
I also miscounted when doing the press and went heavier than I intended, can you tell that my mind is a million miles away today?
Finally, to round out the comedy of errors, while taking the weight off the bar before picking it up to put it away after deads, I forgot that there was still an extra 25 on one side. No collars either. Luckily I didn't dump the weight, I caught it fast enough to set it down before launch sequence was initiated.
Downward and Upward again next week!
3/14/2012 7:39:26 PM
...
lol reading is fundemental. I thought you said Strong Lifts.
Either way, I reccomend following the plan and not jumping ahead.
lol reading is fundemental. I thought you said Strong Lifts.
Either way, I reccomend following the plan and not jumping ahead.
3/14/2012 7:44:11 PM
Its very abnormal. Almost no noobs concentrate on form and they lift like shit.
Good on ya! Just follow the program and you will be fine.
Good on ya! Just follow the program and you will be fine.
3/14/2012 8:43:19 PM
Haha, ok, glad to hear it. I felt like everyone in the place was looking at the 220 lb guy with the wimpy weights and laughing
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
3/14/2012 8:58:36 PM
http://www.youtube.com/watch?v=IWyRG9Qk_aM
Shoulder dislocates are awesome for getting shoulders loosened up for squatting. I would reccomend going slower than the video shows and use a band if you have easy access. If you are squatting with a low bar position try high bar, it demands far less shoulder mobility.
Shoulder dislocates are awesome for getting shoulders loosened up for squatting. I would reccomend going slower than the video shows and use a band if you have easy access. If you are squatting with a low bar position try high bar, it demands far less shoulder mobility.
3/14/2012 9:02:54 PM
Originally Posted By MrKasab:
http://www.youtube.com/watch?v=IWyRG9Qk_aM
Shoulder dislocates are awesome for getting shoulders loosened up for squatting. I would reccomend going slower than the video shows and use a band if you have easy access. If you are squatting with a low bar position try high bar, it demands far less shoulder mobility.
http://www.youtube.com/watch?v=IWyRG9Qk_aM
Shoulder dislocates are awesome for getting shoulders loosened up for squatting. I would reccomend going slower than the video shows and use a band if you have easy access. If you are squatting with a low bar position try high bar, it demands far less shoulder mobility.
Thank you very much for that. The program I am following dictates low bar, so for at least now I'll stick with it, but thank you for the tip. I am trying to improve overall flexibility, and the shoulders will just have to get with the program
ETA: The link didn't work, but I searched shoulder dislocate stretch on YouTube and found what you were talking about. Thanks again!
3/15/2012 12:05:28 AM
Originally Posted By TNBayou:
Haha, ok, glad to hear it. I felt like everyone in the place was looking at the 220 lb guy with the wimpy weights and laughing
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
Haha, ok, glad to hear it. I felt like everyone in the place was looking at the 220 lb guy with the wimpy weights and laughing
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
Stick with the program despite feeling people are laughing at you. It is very important to get your form down. It will breakdown at certain points when you get heavy, this early practice on getting it down will help you correct it. Just keep adding weight every time like it instructs you too, don't jump ahead.
Besides, I'd much rather get laughed at doing things correctly with light weights versus being the guy who stacks a bunch of plates and does a squat like this!
3/15/2012 9:52:39 AM
Originally Posted By SoonerBorn:
Stick with the program despite feeling people are laughing at you. It is very important to get your form down. It will breakdown at certain points when you get heavy, this early practice on getting it down will help you correct it. Just keep adding weight every time like it instructs you too, don't jump ahead.
Originally Posted By TNBayou:
Haha, ok, glad to hear it. I felt like everyone in the place was looking at the 220 lb guy with the wimpy weights and laughing
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
Haha, ok, glad to hear it. I felt like everyone in the place was looking at the 220 lb guy with the wimpy weights and laughing
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
Stick with the program despite feeling people are laughing at you. It is very important to get your form down. It will breakdown at certain points when you get heavy, this early practice on getting it down will help you correct it. Just keep adding weight every time like it instructs you too, don't jump ahead.
Besides, I'd much rather get laughed at doing things correctly with light weights versus being the guy who stacks a bunch of plates and does a squat like this!
Looks more like shrugs than squats haha. 3/15/2012 4:34:50 PM
Originally Posted By MrKasab:
http://www.youtube.com/watch?v=IWyRG9Qk_aM
Shoulder dislocates are awesome for getting shoulders loosened up for squatting. I would reccomend going slower than the video shows and use a band if you have easy access. If you are squatting with a low bar position try high bar, it demands far less shoulder mobility.
http://www.youtube.com/watch?v=IWyRG9Qk_aM
Shoulder dislocates are awesome for getting shoulders loosened up for squatting. I would reccomend going slower than the video shows and use a band if you have easy access. If you are squatting with a low bar position try high bar, it demands far less shoulder mobility.
Did some of these today after my workout. Man, they suck. Looking forward to more of them though
3/15/2012 5:55:11 PM
Originally Posted By TNBayou:
I've been reading starting strength, and I went for my 'first' workout today. I have very little experience with these lifts, and apparently what I have been doing all along is very wrong. That's cool, I don't mind. In fact, it should be easier for me to learn proper form.
But that's where I'm stuck. I am so concerned with having good form, that I really didn't do any weight. It has also kept me from lifting for about 3 weeks while I read and practiced the non-bar exercises at home. I worked my squat up to about 115lbs, press was 65, and deadlift was 135. Now, I now they say to start light, but geeze, was that neccessary? I was so concerned with form that I didn't really hit any significant weight.
Is this normal? A week or two of this and then start adding real weight? I don't think my form was too bad, but there is always room for improvement. I focused on hip drive with the squat, keeping the bar moving in a straight line on the press, and foot/leg position on the deadlift.
Also, I apparently have horrible shoulder flexibility. It was tough to get into a good position for the squat, and I think that fatigued my shoulders for the press. Any tips for stretching out, or is my best bet to just let it happen naturally while lifting?
I've been reading starting strength, and I went for my 'first' workout today. I have very little experience with these lifts, and apparently what I have been doing all along is very wrong. That's cool, I don't mind. In fact, it should be easier for me to learn proper form.
But that's where I'm stuck. I am so concerned with having good form, that I really didn't do any weight. It has also kept me from lifting for about 3 weeks while I read and practiced the non-bar exercises at home. I worked my squat up to about 115lbs, press was 65, and deadlift was 135. Now, I now they say to start light, but geeze, was that neccessary? I was so concerned with form that I didn't really hit any significant weight.
Is this normal? A week or two of this and then start adding real weight? I don't think my form was too bad, but there is always room for improvement. I focused on hip drive with the squat, keeping the bar moving in a straight line on the press, and foot/leg position on the deadlift.
Also, I apparently have horrible shoulder flexibility. It was tough to get into a good position for the squat, and I think that fatigued my shoulders for the press. Any tips for stretching out, or is my best bet to just let it happen naturally while lifting?
Don't you worry about "hitting any significant weight," you'll be there soon enough. So what your squat is at 115 this week. Next week you'll be at 145, and in one month you'll be at 235, two months without a stall, 355.3/15/2012 5:55:15 PM
They would make getting under the bar easier if you did them prior to squatting.
3/15/2012 6:09:54 PM
Originally Posted By MrKasab:
They would make getting under the bar easier if you did them prior to squatting.
They would make getting under the bar easier if you did them prior to squatting.
Today was an off day, so I did the recumbant bike. I plan to do them before squatting as well, I just figured while I was stretching I'd go ahead and do those as well.
3/15/2012 10:25:11 PM
Regarding the shoulder flexibility - i found that simply doing the exercise, and warming up, was sufficient to get my hands into proper position after only a few sessions. Granted, this isn't going to be true for everyone. However, you should start to see things really loosen up soon, especially if you throw in the above stretches. As for the weight, what is the limiting factor? Are those the max figures that you can do for the prescribed 3x5 working sets? Or, are they merely what you end up after working up from an empty bar?
3/16/2012 2:31:20 AM
Originally Posted By SoonerBorn:
Stick with the program despite feeling people are laughing at you. It is very important to get your form down. It will breakdown at certain points when you get heavy, this early practice on getting it down will help you correct it. Just keep adding weight every time like it instructs you too, don't jump ahead.
Originally Posted By TNBayou:
Haha, ok, glad to hear it. I felt like everyone in the place was looking at the 220 lb guy with the wimpy weights and laughing
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
Haha, ok, glad to hear it. I felt like everyone in the place was looking at the 220 lb guy with the wimpy weights and laughing
I figure it'll take a week or two to get all the cues memorized, then ONWARD AND UPWARD
Stick with the program despite feeling people are laughing at you. It is very important to get your form down. It will breakdown at certain points when you get heavy, this early practice on getting it down will help you correct it. Just keep adding weight every time like it instructs you too, don't jump ahead.
Besides, I'd much rather get laughed at doing things correctly with light weights versus being the guy who stacks a bunch of plates and does a squat like this!
I hate people that squat like this. It's no wonder I meet people all the time that can squat stupid amounts of weight when they never go to gym. So many people barely go down at all.
I have a buddy that tries to rub it in my face that he squats more than I do. He's smaller so it makes him feel tough. I squat legitimate ass to grass, but not all that much weight. He squats well above parallel with about 150lbs more than me and acts like he's a beast.
3/18/2012 4:01:33 PM
Originally Posted By webman:
Regarding the shoulder flexibility - i found that simply doing the exercise, and warming up, was sufficient to get my hands into proper position after only a few sessions. Granted, this isn't going to be true for everyone. However, you should start to see things really loosen up soon, especially if you throw in the above stretches. As for the weight, what is the limiting factor? Are those the max figures that you can do for the prescribed 3x5 working sets? Or, are they merely what you end up after working up from an empty bar?
Regarding the shoulder flexibility - i found that simply doing the exercise, and warming up, was sufficient to get my hands into proper position after only a few sessions. Granted, this isn't going to be true for everyone. However, you should start to see things really loosen up soon, especially if you throw in the above stretches. As for the weight, what is the limiting factor? Are those the max figures that you can do for the prescribed 3x5 working sets? Or, are they merely what you end up after working up from an empty bar?
Neither really, I just was concerned about keeping good form. SS said that when your form started to break down, stop the exercise for the day for the first few sessions. Started with an empty bar, and got there before stopping. I was at a stopping point more than anything.
3/19/2012 5:32:04 PM
UPDATE IN OP
3/19/2012 7:01:51 PM
Looks good man. You should be pulling 315 in no time but don't be shocked if it takes a while to get a FULL 225 squat. Half squats don't count.
Remember to keep your head up when doing squats and deads...not looking at the ceiling but at least straight ahead. Welcome to the game
Remember to keep your head up when doing squats and deads...not looking at the ceiling but at least straight ahead. Welcome to the game
3/19/2012 7:33:18 PM
Originally Posted By GUNGUY148:
Looks good man. You should be pulling 315 in no time but don't be shocked if it takes a while to get a FULL 225 squat. Half squats don't count.
Remember to keep your head up when doing squats and deads...not looking at the ceiling but at least straight ahead. Welcome to the game
Looks good man. You should be pulling 315 in no time but don't be shocked if it takes a while to get a FULL 225 squat. Half squats don't count.
Remember to keep your head up when doing squats and deads...not looking at the ceiling but at least straight ahead. Welcome to the game
If it don't go all the way down, it don't count
There's a mirror in front of me, and try as I might, I check myself in it to see if I am down or not. Otherwise, I try to stare at the floor about 5 feet in front of me. I also tend to stall out at the bottom while checking to see if I am down all the way. That'll bite me pretty quick, and probably resolve itself once it does.
So, at any rate, 225 is the new goal
3/19/2012 7:42:37 PM
I don't think your press is weak, I think you are just starting at too high of a weight. Based on your other numbers, I would expect it to be around 75.
3/19/2012 8:02:28 PM
Originally Posted By TNBayou:
If it don't go all the way down, it don't count
There's a mirror in front of me, and try as I might, I check myself in it to see if I am down or not. Otherwise, I try to stare at the floor about 5 feet in front of me. I also tend to stall out at the bottom while checking to see if I am down all the way. That'll bite me pretty quick, and probably resolve itself once it does.
So, at any rate, 225 is the new goal
Originally Posted By GUNGUY148:
Looks good man. You should be pulling 315 in no time but don't be shocked if it takes a while to get a FULL 225 squat. Half squats don't count.
Remember to keep your head up when doing squats and deads...not looking at the ceiling but at least straight ahead. Welcome to the game
Looks good man. You should be pulling 315 in no time but don't be shocked if it takes a while to get a FULL 225 squat. Half squats don't count.
Remember to keep your head up when doing squats and deads...not looking at the ceiling but at least straight ahead. Welcome to the game
If it don't go all the way down, it don't count
There's a mirror in front of me, and try as I might, I check myself in it to see if I am down or not. Otherwise, I try to stare at the floor about 5 feet in front of me. I also tend to stall out at the bottom while checking to see if I am down all the way. That'll bite me pretty quick, and probably resolve itself once it does.
So, at any rate, 225 is the new goal
Yeah it will all take some practice.
The ground 5 feet in front of you is a bit far down to be looking. When you look down your upper back is weaker and you will be more likely to fail by letting the bar roll forward. When you get more comfortable with your depth try focusing on something that is eye level when you are standing and stare at it the whole time.
Also like sooner born said 95 is probably a bit much right now for OHP. You will likely stall out in just a few weeks so back her down just a bit.
3/19/2012 8:31:29 PM
I think relying on the mirror for a squat form check is a mistake, I think you have already realized that though. If you have no option but to squat facing a mirror tape up a yoga mat over it.
3/19/2012 8:36:45 PM
Originally Posted By MrKasab:
I think relying on the mirror for a squat form check is a mistake, I think you have already realized that though. If you have no option but to squat facing a mirror tape up a yoga mat over it.
I think relying on the mirror for a squat form check is a mistake, I think you have already realized that though. If you have no option but to squat facing a mirror tape up a yoga mat over it.
Yeah, I agree with this. When I'm forced to squat in a mirror I'm focused on what I think I should look like rather than what I should feel like...not sure if that makes sense, but I don't care for mirrors and makes proper form tough for me.
3/19/2012 8:42:01 PM
Originally Posted By RolandofGilead:
Yeah, I agree with this. When I'm forced to squat in a mirror I'm focused on what I think I should look like rather than what I should feel like...not sure if that makes sense, but I don't care for mirrors and makes proper form tough for me.
Originally Posted By MrKasab:
I think relying on the mirror for a squat form check is a mistake, I think you have already realized that though. If you have no option but to squat facing a mirror tape up a yoga mat over it.
I think relying on the mirror for a squat form check is a mistake, I think you have already realized that though. If you have no option but to squat facing a mirror tape up a yoga mat over it.
Yeah, I agree with this. When I'm forced to squat in a mirror I'm focused on what I think I should look like rather than what I should feel like...not sure if that makes sense, but I don't care for mirrors and makes proper form tough for me.
There is a red warning sticker on the cable machine directly behind the rack at my gym. I look at it in the mirror and my eyes never leave it. Not ideal but it works.
3/21/2012 9:16:44 PM
UPDATE in OP. Thanks for the input folks, please keep it coming!
3/21/2012 9:36:58 PM
That being said, give me some goals for my next lift!
10 additional pounds on lower body lifts and 5 additional pounds on upper body lifts. Or 5 additional pounds across the board.
I am concerned on my deads that I might be rocking back on my heels too much, but my toes aren't coming off the ground.
Without seeing video I would say this very likely isn't a concern. Ideally you want to pull back and up and rocking back will help this, assuming you are not taking it to extreme. The cool thing about the deadlift is as long as you keep you back in a good position you can fuck almost anything else up with only minor consequences.
Should I be pushing up a little to help take the weight off? I'm not sure I could. Feels like my arms are there to lock the bar to my back and that's it. The good news is, I'm so tight, that bar isn't going anywhere
No, doing that will likely end up in some achey elbows and or shoulers. The good news is you will adapt to the discomfort of the squat bar and eventually it wont be any big deal. Make sure you are pinching your shoulder blades tight together the whole tim. Just keep at it and dont go using the maxi pad on the bar. I actually think those things are more dangerous than just the bar on a tshirt, it seems like the bar could shift around using one.
3/21/2012 9:43:58 PM
Originally Posted By MrKasab:
10 additional pounds on lower body lifts and 5 additional pounds on upper body lifts. Or 5 additional pounds across the board.
Without seeing video I would say this very likely isn't a concern. Ideally you want to pull back and up and rocking back will help this, assuming you are not taking it to extreme. The cool thing about the deadlift is as long as you keep you back in a good position you can fuck almost anything else up with only minor consequences.
No, doing that will likely end up in some achey elbows and or shoulers. The good news is you will adapt to the discomfort of the squat bar and eventually it wont be any big deal. Make sure you are pinching your shoulder blades tight together the whole tim. Just keep at it and dont go using the maxi pad on the bar. I actually think those things are more dangerous than just the bar on a tshirt, it seems like the bar could shift around using one.
That being said, give me some goals for my next lift!
10 additional pounds on lower body lifts and 5 additional pounds on upper body lifts. Or 5 additional pounds across the board.
I am concerned on my deads that I might be rocking back on my heels too much, but my toes aren't coming off the ground.
Without seeing video I would say this very likely isn't a concern. Ideally you want to pull back and up and rocking back will help this, assuming you are not taking it to extreme. The cool thing about the deadlift is as long as you keep you back in a good position you can fuck almost anything else up with only minor consequences.
Should I be pushing up a little to help take the weight off? I'm not sure I could. Feels like my arms are there to lock the bar to my back and that's it. The good news is, I'm so tight, that bar isn't going anywhere
No, doing that will likely end up in some achey elbows and or shoulers. The good news is you will adapt to the discomfort of the squat bar and eventually it wont be any big deal. Make sure you are pinching your shoulder blades tight together the whole tim. Just keep at it and dont go using the maxi pad on the bar. I actually think those things are more dangerous than just the bar on a tshirt, it seems like the bar could shift around using one.
Thanks! I was thinking those sorts of goals, but it's nice to hear it from someone else. I am truly a babe in the woods in this regard.
My toes aren't leaving the ground on the deads, so it's more of a weight shift than anything. I've been considering video, just don't know if it is still too early in the game for that yet.
In regards to the pad, no worries there, I peel it off every time from whoever used it last. I'll never toughen up if I use it, so away it goes
I've been trying to pinch my shoulders, but I'm limited till I get my flexibility better. However, I am seeing leaps and bounds of improvement, so it's just a matter of time.3/21/2012 10:12:23 PM
When you are bent over to deadlift but not holding onto the bar your center of gravity is in one position. When you begin to lift the bar the front portion of your body is going to become heavier which will shift your center of gravity foward. Rocking back at the start will offset this effect somewhat. Ed Coan is pretty much the greatest powerlifter ever, he pulled 901 pounds at 220 bodyweight. He always said deadlifting 135 and 225 would make him stumble backwards because he was pulling back so hard and fast. Of course if you overexagerate the rocking back you probably wont even get the bar off the ground until you pull yourself back over the bar enough to exert upward force. Personally I have always thought of it more as dropping the hips and really sinking the weight into the heals rather than rocking back.
3/22/2012 2:37:26 AM
Watch this series for tips on your squat.
Now last week your working set was 115 for the squat and this week you're at 185? Also you started from an empty bar and added 20-25 for each set? So how many sets did you do before your working 185?
Maybe I'm not tracking here but warm up sets aside, you don't start from an empty bar each session, that should be just to establish a starting point for the lift. Depending on your form and bar speed at 185, your next session should be 195, then 205, etc. Don't get too greedy too fast.
Now last week your working set was 115 for the squat and this week you're at 185? Also you started from an empty bar and added 20-25 for each set? So how many sets did you do before your working 185?
Maybe I'm not tracking here but warm up sets aside, you don't start from an empty bar each session, that should be just to establish a starting point for the lift. Depending on your form and bar speed at 185, your next session should be 195, then 205, etc. Don't get too greedy too fast.
4/11/2012 5:31:12 PM
UPDATE IN OP 4/11/12
Great video, thanks.
The first week was just to practice form with the bar. I didn't get any appreciable workout. I needed to figure out where to start, and I've found it. It's hard to not want to jump way up in weight each week, but so far I'm resisting the urge
Originally Posted By Tanren37:
Watch this series for tips on your squat.
http://www.youtube.com/watch?v=EkF9QD7oCIA
Now last week your working set was 115 for the squat and this week you're at 185? Also you started from an empty bar and added 20-25 for each set? So how many sets did you do before your working 185?
Maybe I'm not tracking here but warm up sets aside, you don't start from an empty bar each session, that should be just to establish a starting point for the lift. Depending on your form and bar speed at 185, your next session should be 195, then 205, etc. Don't get too greedy too fast.
Watch this series for tips on your squat.
http://www.youtube.com/watch?v=EkF9QD7oCIANow last week your working set was 115 for the squat and this week you're at 185? Also you started from an empty bar and added 20-25 for each set? So how many sets did you do before your working 185?
Maybe I'm not tracking here but warm up sets aside, you don't start from an empty bar each session, that should be just to establish a starting point for the lift. Depending on your form and bar speed at 185, your next session should be 195, then 205, etc. Don't get too greedy too fast.
Great video, thanks.
The first week was just to practice form with the bar. I didn't get any appreciable workout. I needed to figure out where to start, and I've found it. It's hard to not want to jump way up in weight each week, but so far I'm resisting the urge
4/11/2012 9:20:01 PM
Nice work! 
4/13/2012 5:01:38 PM
Welp. I did a stupid today. Actually, several. Nothing major, luckily, just several lapses in concentration. I'm debating some changes in my life and apparently that carried over to the gym .
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