Looking for critiques... - Wanna Be Big Bodybuilding and Weightlifting Forums

Painzer · 10-31-2009, 10:28 PM

Squats and deads...

I know why I failed the 416 squat, I got off balance and started to fall back... Also, I dead lifted first, then squatted, so I'm pretty happy with a 6 lb PR after I had already hit a 51 lb PR on Deads.

Video

Video

skinny99 · 10-31-2009, 11:44 PM

Nice lifts! Going for a PR Dead monday myself! 415lbs baby after I do my set of 5 at 365! I hope I make it look as easy as you!

Tim K · 11-02-2009, 10:07 AM

You are taking some big steps walking the weight out on your squats. Try taking only one of those steps back. You are plenty far enough from the rack at the point. It'll help you conserve some energy. You had plenty of speed coming out of the hole with 416 lbs. Looks like you have it in you easy!

Painzer · 11-02-2009, 10:12 AM

Yeah, with the 416 I just got off balance... I know I'm good for at least 420 now.

Tim K · 11-02-2009, 10:14 AM

Nice job with the deadlifts. I'm awful jealous of all these nice pulls.

shutUpAndSquat · 11-02-2009, 10:58 AM

good form at the squat.

I just don't understand why you do need a spotter behind you while you deadlift. It looks like you hyperextend your back, maybe it's for this.

anyway, good job!

Painzer · 11-02-2009, 11:25 AM

Quote:

Originally Posted by shutUpAndSquat

good form at the squat.

I just don't understand why you do need a spotter behind you while you deadlift. It looks like you hyperextend your back, maybe it's for this.

anyway, good job!

It's actually because on my first 405 pull, it came up so fast I started to fall backwards...

405 is usually a grind for me... But I had so much adrenaline, it shot right up and I stumbled backwards a few steps.

So Keph just stood there the next few lifts to make sure I didn't do it again...

Painzer · 11-02-2009, 10:13 PM

LOL, K doesn't ask for critiques, he gets em... I ask for em, I don't. LOL

Can I get the title changed to "No critiques please!" ??

Kiaran · 11-03-2009, 12:52 AM

lol, sorry man. Honestly, I would take the fact that there is not much critique in here as a good thing. Seriously, your form looks great. Those lifts were awesome. I can offer a few things to try if you like.

Squatting with that high bar I think is going to hold you back in the end. I only say this because of the lack of forward lean, knees coming forward and lack of butt sitting back issues it creates for optimal leverage and stability under the bar. They don't call it a PL style squat for nothing. With that high bar, you cannot sit back much more without falling backwards. You cannot lean forward much either or you will dump the bar because the lever becomes too great with the bar high up. Because of this, the window you have to be in is very small or you lose your balance. Also, your knees shoot way forward to account for balance. Because you cannot sit further back, you are not getting the full benefits of your lower back, gluts and hamstrings in your lift. I think if you could get the low bar setup going it would only further improve your numbers in both the squat and deadlift. You might play around with it here and there. Either way, you've got awesome leg strength, bro and a damn fine squat the way it is.

On your deads, you pulled all those very quickly and looked good. Your lockout is a but interesting though. I can't quite figure it out but I think you focus so hard on locking your hips forward that you forget to straighten out your trunk and wind up locking out with a hunch. I noticed as the weight got heavier you pushed your hips forward nicely but your upper body stayed just like it was while you were pulling. I don't think it is a strength issue rather just you feeling your hips locked out and forgetting to stand up tall. Instead of leaning so far backwards at the top, just think to stand tall, press your shoulders down and back like you are showing off your chest. Don't think about pulling your shoulders up like a shrug or back super tight or any crap like that, just stand up tall and push your chest forward like you do your hips. You do that, and I think it's perfect bro.

Hope that helps, man. BTW, 1182 total raw, damn! 1200 is coming soon.

Painzer · 11-03-2009, 02:08 PM

I think I will work on a lower bar squat. We'll see how it goes... It's so uncomfortable back there!!

Cmanuel · 11-03-2009, 06:14 PM

Quote:

Originally Posted by Painzer

I think I will work on a lower bar squat. We'll see how it goes... It's so uncomfortable back there!!

took me a really long time to get comfortable with low bar. It was more or less a shoulder flexibility issue for me.

10-31-2009, 11:44 PM	#2
skinny99 Senior Member Join Date: Sep 2009 Posts: 247	Nice lifts! Going for a PR Dead monday myself! 415lbs baby after I do my set of 5 at 365! I hope I make it look as easy as you! __________________ "The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy ht up off the ground" Rip Max 3x5 Goal 3x5 by 12/31/09 1X5 Bench (225) (245) 255x1x1 295 Dead (365) (375) 395x1x1 425 Squat (245) (255) 285X1X1 315 (835) (875) 935 1035 Goals 5'10" 255Lbs 11/09/09 Readjusted Goals on 11/11/09

11-02-2009, 10:12 AM	#4
Painzer Squat junkie Join Date: Oct 2008 Location: Colorado Posts: 1,038	Yeah, with the 416 I just got off balance... I know I'm good for at least 420 now. __________________ 5'8" 177 (meet PRs) Bench - 295 (286.6) Dead - 476 (479.5) Squat - 411 (402.3) Total - 1182 (1168.4) Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 400 met 10/24/09 new goal 435 Dead - 476 met 10/31/09 new goal 500 The Quest

11-02-2009, 10:58 AM	#6
shutUpAndSquat Wannabebig Member Join Date: Oct 2009 Location: Milan, Italy Posts: 78	good form at the squat. I just don't understand why you do need a spotter behind you while you deadlift. It looks like you hyperextend your back, maybe it's for this. anyway, good job! __________________ my texas method training log Last edited by shutUpAndSquat; 11-02-2009 at 11:00 AM..

11-02-2009, 10:13 PM	#8
Painzer Squat junkie Join Date: Oct 2008 Location: Colorado Posts: 1,038	LOL, K doesn't ask for critiques, he gets em... I ask for em, I don't. LOL Can I get the title changed to "No critiques please!" ?? __________________ 5'8" 177 (meet PRs) Bench - 295 (286.6) Dead - 476 (479.5) Squat - 411 (402.3) Total - 1182 (1168.4) Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 400 met 10/24/09 new goal 435 Dead - 476 met 10/31/09 new goal 500 The Quest

11-03-2009, 12:52 AM	#9
Kiaran In my garage. Join Date: Sep 2004 Location: Littleton, CO Posts: 3,152	lol, sorry man. Honestly, I would take the fact that there is not much critique in here as a good thing. Seriously, your form looks great. Those lifts were awesome. I can offer a few things to try if you like. Squatting with that high bar I think is going to hold you back in the end. I only say this because of the lack of forward lean, knees coming forward and lack of butt sitting back issues it creates for optimal leverage and stability under the bar. They don't call it a PL style squat for nothing. With that high bar, you cannot sit back much more without falling backwards. You cannot lean forward much either or you will dump the bar because the lever becomes too great with the bar high up. Because of this, the window you have to be in is very small or you lose your balance. Also, your knees shoot way forward to account for balance. Because you cannot sit further back, you are not getting the full benefits of your lower back, gluts and hamstrings in your lift. I think if you could get the low bar setup going it would only further improve your numbers in both the squat and deadlift. You might play around with it here and there. Either way, you've got awesome leg strength, bro and a damn fine squat the way it is. On your deads, you pulled all those very quickly and looked good. Your lockout is a but interesting though. I can't quite figure it out but I think you focus so hard on locking your hips forward that you forget to straighten out your trunk and wind up locking out with a hunch. I noticed as the weight got heavier you pushed your hips forward nicely but your upper body stayed just like it was while you were pulling. I don't think it is a strength issue rather just you feeling your hips locked out and forgetting to stand up tall. Instead of leaning so far backwards at the top, just think to stand tall, press your shoulders down and back like you are showing off your chest. Don't think about pulling your shoulders up like a shrug or back super tight or any crap like that, just stand up tall and push your chest forward like you do your hips. You do that, and I think it's perfect bro. Hope that helps, man. BTW, 1182 total raw, damn! 1200 is coming soon. __________________ As of 11/15/2009 29 y/o, 5'6¾", 158 lbs Bests (drug free & unequipped): BP:270 - DL:495 Adventures In Garage Training

11-02-2009, 10:07 AM	#3
Tim K Senior Member Join Date: Jan 2008 Location: Sumter, SC Posts: 289	You are taking some big steps walking the weight out on your squats. Try taking only one of those steps back. You are plenty far enough from the rack at the point. It'll help you conserve some energy. You had plenty of speed coming out of the hole with 416 lbs. Looks like you have it in you easy!

11-02-2009, 10:14 AM	#5
Tim K Senior Member Join Date: Jan 2008 Location: Sumter, SC Posts: 289	Nice job with the deadlifts. I'm awful jealous of all these nice pulls.

11-03-2009, 02:08 PM	#10
Painzer Squat junkie Join Date: Oct 2008 Location: Colorado Posts: 1,038	I think I will work on a lower bar squat. We'll see how it goes... It's so uncomfortable back there!! __________________ 5'8" 177 (meet PRs) Bench - 295 (286.6) Dead - 476 (479.5) Squat - 411 (402.3) Total - 1182 (1168.4) Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 400 met 10/24/09 new goal 435 Dead - 476 met 10/31/09 new goal 500 The Quest

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