I posted this in the bodybuilding subforum too, but it's not getting many views, maybe you guys could help out?
I started on Rippetoe's 3*5 routine a few months ago (workout A: squat, bench, deadlift, B: squat, shoulder press, rows) and I've been making good progress. I videoed my squat and shoulder press today and I was horrified to find that despite following his instructions to the letter (or so I thought), my lifts looked nothing like the illustrations in his book or on exrx.net.
What am I doing wrong, and how do I fix it?
Thanks in advance!
I don't see the problem with your shoulder press dude. You could definately go heavier.
If i could pick anything, i would say that your grip could be wider, and that you could explode a bit more off your chest..
As for your squat.. I think you need to be alot tighter in your mid section. You seem to be very loose. Your also better off keeping a consistent arch, rather than straightening up like that and then arching again quarter way down.
I'm no squat expert, but hopefully someone like Sensei can elaborate.
Last edited by 1mmort4l; 01-27-2007 at 06:08 AM.
Age: 25 Height:5/9" Weight: 180lbs/ 80kgs
Current PR's (updated 19th March.)
Bench: 325lbs/ 145kgs
Dead: 395lbs/ 180kgs
Squat: 370lbs/ 165kgs x 1 parallel.
Thanks for your comments man. I'm glad to hear my shoulder press looks alright, I thought my elbows should have been further in front of the bar, but that kills my wrists. I'll try a wider grip and maybe keep my head steadier.
You're right about the stomach tension on the squat. I'll pay attention to that - I've been focusing on keeping the belly full of air to maintain the arch. It also looks like my knees are traveling way too far in front of my toes, is that a problem at all?
For the squat some I would look at are.
tuck or rotate your elbow forward underneath the bar - helps stay upright
chest high and out - helps arch
start with a good arch and keep it
Sit back more will - that will bring your knees back a bit
Drop the bar lower on your back
take my thoughts with a grain of salt. Just stuff I hope to have learned from various, articles, PM's and such.
Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
Do work son. Big Black (Rob and Big)
Bill's right on.
The main issue is not so much your actual form on the lift. but how you place yourself to the bar.
If you could find some powerlifting squat form articles it would lay everything out perfect for ya.
The 2 main issues I saw were:
Arm's - your elbows were straight back, parrellel to the floor. Try to get them alot more perpendicular to the floor, it helps keep your whole upper body rigid
Bar Placement - You have the bar where 'bodybuilders' have it. You gotta find the little grove in your back right between your trps and rear delts. You'll find that spot very easy once you have your elbows correct.
Last edited by Adam; 01-28-2007 at 09:19 AM.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style