Well, I'm finally at home over spring break, so I am able to get some footage of me lifting. First off, I have already realized that for my bench, I need to stay tighter and not flare my elbows out as much. It was hard for me to stay tight since I didn't have a real lift off (my dad isn't strong at all).
But, I'm posting these vids to get some help event though the angles might not be the best. I'm doing DE bench on Friday and will get some more footage. Here they are:
210x1 2-board press
235x0 2-board press
225x1 Snatch grip deadlift (4" deficit)
255x1 Snatch grip deadlift (4" deficit)
New videos added below
Last edited by gatorman2k6; 03-07-2009 at 11:22 AM.
Looks like you bounced off the boards a bit on the bench...don't
Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
First of all, I'm sure there will be guys comment who are much smarter than I. However, I see two things right off. First, try to get a good breath to pressurize your abdomen prior to your liftoff, and then before you lower the weight. It will make it easier to stay tight. Second, try to pull those elbows down closer to your sides. From that angle it looks like your arms flare a bit. Work on getting set tight on the bench (pulling your shoulder blades together, weight up on your upper back). It looks like you put the boards between two shirts. That is smart, wood chips buried in your chest suck LOL.
"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." - Leonardo da Vinci
Yeah, I got the idea to put it under a shirt and then decided to wear a second one so it didn't give my splinters. I also put it there or else it would end up hitting me when I try to arch some.
I agree with what FFHill said, you are really loose. Your hips are all over the place. Try and adjust your foot placement a little. Maybe a bit wider? Try wider, farther back, little in front. Try them all and see where you can get the tightest. When you drive with your legs, drive back, not up. When you brought the 235 down, it appeared as if you really were loose in your upper back and lats. Really focus on pinching those shoulder blades together and squeezing the bar as hard as you can.
Did some form work today. I tried focusing on keeping my upper back tight and finding a better foot placement. The problem I seem to have with the wide stance, is my hip flexibility. If I try to really widen my stance or move my feet further back, my hips start to hurt. Lately I've been focusing on stretching, so hopefully this will improve.
Keep the comments coming, as I am all ears and just trying to get stronger with better form.
For what purpose are you doing snatch DLs?
@ your grandpa/dad spotting you. "...help!"
But yes, you need to stay tighter and stay tight through the lift, even if failing. And don't bonzai it on the way down, control it down. DL's looked pretty good.
Last edited by CleverName; 03-05-2009 at 04:31 PM.
I'm glad you thought the deads looked good, because I am never sure. Even though these aren't normal deads, I still wanted to post it to get some critiques.
Keep the comments coming.
I think it rocks that your dad was spotting you. Keep working. You need to get everything stronger and that's not an isult. Stay tight. It all comes with time. You are on the right track.
I'm working on getting stronger overall (so believe me I didn't take it as an insult), I just care more about my bench than anything else....except maybe deadlifts, I'm liking those a lot more recently. Tomorrow I'll post a video after my DE session and I'm really going to focus on staying tight. If you have any other tips, let me know.
I think most lifters have a story of training in their basement and getting pinned by a heavy bench and having to call their mom to help lift it off them... good times.
Well, there have been plenty of times where I haven't had a spot and had to sit up with the weight sitting on my chest/abs. Talk about the most intense ab workout.
Any other critiques?
Ok, now I have a few videos from today's workout. I really think that I stayed a lot tighter today, however I do notice that I still flare my elbows. Let me know what you think of these. Hopefully, I improved some.
DE bench- 2nd set of 115
DE bench- 6th set of 115
Let me know what you think.
Any other comments? BTW, this was my first time doing DE work, so how is my speed?
The 185 is obviously to much weight for you to speed bench. Each rep should be within 1" for the rep. Count'em One thousand, two thousand, three thousand... Explode off the bottom.
Can't wait 'til tomorrow, 'cause I get stronger every day!
Hey, man, good work! One thing I would consider working on is tucking your elbows rather than flaring them. It will take some practice and time to get used to, but give it a try. It can make a big difference.
Don't use an old guy for a spotter!!! lol hehe