Still having trouble getting to depth. I'm really trying hard to keep my knees in position. That's only 135. At least with the heavier weight the last time I was getting to parallel. I've been stretching the F out of my hip flexors. Gonna just keep doing it. If nothing else, it's definitely helped my back.
You start out great. You push your hips back and then stop. You're going to have to keep pushing those hips back hard and opening the knees. Because you'll be pushing back so hard, you're going to really have to drive those elbows under the bar to make sure you don't collapse.
Can't the the video at work, and I probably wouldn't have much to say anyway, Chubrock seems to have some good ideas for you.
Ok I'll try it in the morning. I hadn't thought about whether my knees are going out or not. Maybe that'll be the thing.
Did a short run yesterday. Nothing to write home about, plus it was a little cold out. My endurance does seem to be improving a bit though. Gonna restart my running program next week.
Weight hit 207 a couple days ago. Really hoping I can be at or very close to 200 by the time we leave for vacation June 18th. A simple little short term goal.
Worked on the squat this morning. More video. More suckiness. I do think I'm improving just a bit. I widened my stance a few inches per side. I hit a dormant muscle or two. My hip adductors were throbbing for hours. Still struggling to get to depth, but I'm mostly there. Anyway..here goes. Sorry about the length. I trimmed the videos earlier but it's been such a pain to upload today that I probably lost the short ones..lol
Arg still can't see them. Sometimes I can, not sure why it's so inconsistent. Sorry you're struggling so much on these Pat.
Getting better bud. More stretching on the hamstrings and hip flexors. Active warmups before you squat. Drive your elbows farther under the bar so you can stay slightly upright when you drive those hips farther back.
Can you film from the front? Everything Chubrock said is right.. your knees absolutely have to be driven out. Also, if I was your coach I'd probably have you start doing a bunch of 3 s pause squats to get more comfortable in the bottom... sometimes just trying to sit there will relax you into position. And to that end, I'd grab a quarter, sit in the bottom of your squat with the quarter out in front of you and push your knees out with your elbows a bunch before squatting.
Thanks Paul. I'll figure it out. I appreciate all of you watching and e-coaching.
I'd always read to drive the elbows up and back to keep the bar in position and to help stay tight up top. Are you saying I need to bring them more underneath the bar or keep forcing them farther behind in the direction I'm already pushing them?
Originally Posted by Chubrock
Sure. I'll break out the tripod and use a real camera next time.
Originally Posted by ljosaitis
Three second pause squats without the bar?
What's the quarter for? lol
Press (65/75/85% of 90% 1RM
90 x 5
105 x 5
120 x 5
30's x 8
35's x 8
35's x 8
BW x 12, 12, 12
BW x 6, 6, 6
Decent session. Trying to get some focus and intensity back. The last rep @ 85% was all mental..lol.
Diet is still going well. Hoping to see 206 later this week.
Originally Posted by Patz
When you drive your elbows up and back like you are, it causes your chest to collapse and allows you to pitch forward at the bottom. When you get setup under the bar, bring your shoulder blades as close together as you can and bring your elbows further towards the underside of the bar. It's like you're almost getting your wrist, forearm and elbow perpendicular to the floor.
Solid pressing, dips are looking pretty strong. Do you go all the way down on GHD sit-ups? I tried those today and thought I'd pass out from the blood rushing to my head.
Are the squat issues affecting your intensity and focus?
Damn! I'll do this next session!
Originally Posted by Chubrock
I was specifically taught by the internet to do it the way I always have. I've never actually lifted with anyone who knew what they were doing..lol.
I tried to step it up on dips and sit-ups by adding 1 and 4 reps, respectively. I might take the dips to 7 pretty soon. I could dips +25lbs not too long ago, but it wasn't after benching and wasn't mixed in with flyes either. I rotate all my accessory lifts to save time. I go down as far as I anatomically can on the sit-ups. I can see directly behind me so I guess it's pretty far. You get used to the blood rushing part..lol.
Originally Posted by killxswitch
The squats bummed me out a bit but I think it's mostly just nagging injuries and not getting enough sleep. This week has been good so far though. Not coincidentally, I've had a bit more sleep. School is letting out soon which means the wife and kids will be off, so I won't have anything going on in the morning during workout time.
Deadlift (65/75/85% of 90% of 1RM)
190 x 5
220 x 5
245 x 6
Felt pretty good. Back is kinda tight now but they were pain free reps.
135 x 3
145 x 3
145 x 3
Did some back extension sets too.
1.5 mile run
Good workout overall. The run was a little more up tempo but still probably pretty slow. I'm trying to find a decent app to track stuff and setup my intervals and stuff. I'm messing with Runtastic at the moment. The last app I used isn't made for Android.
140 x 5
165 x 5
190 x 3
Not great, but I benched a day early and the shoulders and chest are still pretty sore from Tuesday. No big deal. So far this week has felt good overall though.
Got the work in, that's what counts. How's your sleep been?
The sleep wasn't real great coming into this week but it hasn't been too bad overall. I usually get around 6-7 hours and do just fine on that. I get up so early (5:00) that any deviation in my evening can really cut into my overall hours. I feel ok though.
got my workouts in this week. gonna squat tomorrow. I took video of my last squat session with a real camera and I cant get the videos edited. my stupid computer won't save the files properly through movie maker. I'm tired of messing with them..lol they did look better though, and I tried some of the things suggested. I just ordered a tripod adapter for my phone so i'll take them from that next time.
90 x 3
115 x 3
130 x 4
bw x 6, 6, 6
35 x 8, 8, 8
bw x 12, 12, 12
135 x 3
175 x 3
205 x 3
225 x 2
190 x 3
230 x 3
260 x 6
150 x 3, 3, 3
8, 8, 8
160 x 3
180 x 3
200 x 3
bw x 6, 6, 7
30's x 8, 8, 8
BW x 12, 12, 12
Decent workouts. Feels good to be back in the routine a bit and strength seems to be coming back, albeit a bit slower than I'd like. I'm down 14lbs since the end of march, which probably has a lot to do with that. Starting to see every pound in the mirror though. I've managed to up my protein like I wanted and things are still going smooth at about 1lb per week.
I've been practicing my drums between sets quite a bit this week. I suddenly got a real urge to play with actual people, posted an ad on Craigslist and pretty quickly got an audition/jam session with a semi-established band Monday. I've learned 9 new songs in about a week, which is a total record for me. After playing the songs I've realized one of these guys can seriously shred so I'm hoping to not look like an idiot with all 8 years and 7 performances in front of real people under my belt. They seem to be in it for fun, so it'll probably be fine. I hope..lol
Playing with musicians better than you is the best way to improve. Good luck, I'm sure you'll love it. Nice to see you getting back in a groove with your workouts too. Do you normally work out 3 days in a row?
Thanks. I'm really looking forward to it. I talked to the guy last night and it sounds like the drummer I'm following wasn't real exciting and not really hooking up with them in the songs real well, along with a couple personal issues. Bands are drama..lol. Anyway, I'm not a phenomenal drummer and I don't do cool things with my sticks, but I move around on the kit a good bit and have a few cool tricks and fills up my sleeve. We shall see.
Man I was pretty regimented about getting all my workouts in between Monday and Friday up until a few months back. But now with the cut going on, I just try to get them in when I can. The weight is coming off and the strength hasn't suffered too terribly, but my running has fallen off quite a bit. So far that's ok though. I'd really like to get the rest of this weight off as a priority and this is working. I think with the way I eat now it'll level off at that point. I'm definitely not starving myself..lol
Worked on squats yesterday. Did sets up to 245 x 2. Really trying to work on form. Might build a box tomorrow if I get some free time.
Press (75/85/95% of 90% 1RM)
100 x 5
120 x 3
135 x 2
35 ' x 8, 8, 8
12, 12, 12
BW x 8, 8, 8
Felt pretty good overall. I thought I might do a bit better than 135 x 2 but the dips were on. Gonna keep trying to push those sets, and gonna start pushing the situps to 16. Still getting leaner. This is the best I've ever looked. Got about 2 weeks until vacation.
Keep pushing dude! Get that beach bod ready.