NMisc - Post Your Lifting Vids (bragging, form check, w-e)

[fitlover]

I think he is serious but he was not replying to you.

If serious (about that guy's vid), that is horrible advice.

[joelash302]

If serious (about that guy's vid), that is horrible advice.

Kjake appears to be a girl, are we looking at the same vid?

And if you are referring to kjake, then essentially yes, I want to see where she starts to fail. That looked so easy that she's shrugging it at the top, and gasses out before really showing something worth commenting on. As it stands, it's good enough to say load up more weight. The suggestion "until she starts to question it" is more or less in jest, but if she's focused and pulling hard then we'll see something happening. I'm guessing she has at least some experience, as she went through that set with relative ease.

[fitlover]

Kjake appears to be a girl, are we looking at the same vid?

And if you are referring to kjake, then essentially yes, I want to see where she starts to fail. That looked so easy that she's shrugging it at the top, and gasses out before really showing something worth commenting on. As it stands, it's good enough to say load up more weight. The suggestion "until she starts to question it" is more or less in jest, but if she's focused and pulling hard then we'll see something happening. I'm guessing she has at least some experience, as she went through that set with relative ease.

OH! Hahaha. Thought you were talking about anuragp122195. It's been a long day....my apologies. :p

[DTrulez616]

Kind of a bad video to judge. The angle makes it look like im not going as low. I was also already pre fatigued from Squatting only a Sunday and these were done today, Tuesday. This was also my second set. I know theres a lot wrong and I already pretty much know what they are. I had all the mental ques but for some reason they wouldnt all click. These Squats have really become the most frustrating thing to date as far as lifting goes. I can do everything else perfectly, even Deads but I cant get these down no matter how much I practice and do other exercises that help Squats.

e4Lb6n4SNWU

[sawoobley]

^^^Need to go down 3-4 inches at least. Here are some pics of you at the low point in your squat.

http://i1239.photobucket.com/albums/ff520/yofro2455/1.jpg

http://i1239.photobucket.com/albums/ff520/yofro2455/2.jpg

http://i1239.photobucket.com/albums/ff520/yofro2455/3.jpg

http://i1239.photobucket.com/albums/ff520/yofro2455/4.jpg


Record yourself from the side if possible at approximately the height you think your femur will be when you reach parallel. You'd be surprised how low you need to go just to get your femur parallel to the ground.

Also compare your form to this pic below. Note your wrist angle and your flared elbows (backwards) compared to keeping your arms parallel to your torso. Maybe some of the real experts can chime in here. :p

http://i1239.photobucket.com/albums/ff520/yofro2455/perfect-squat-1.jpg

[evilone777]

Form check. Helpful criticism/advice appreciated.
KHcIkgoyQmQ

Sit back more with your hips so your knees dont go out so far shove your knees out to the sides not forward, and drive up with your hips when you come up which should come naturally once you start sitting back into your squat

[DTrulez616]

^^^Need to go down 3-4 inches at least. Here are some pics of you at the low point in your squat.

[img]http://i1239.photobucket.com/albums/ff520/yofro2455/1.jpg[img]

[img]http://i1239.photobucket.com/albums/ff520/yofro2455/2.jpg[img]

[img]http://i1239.photobucket.com/albums/ff520/yofro2455/3.jpg[img]

[img]http://i1239.photobucket.com/albums/ff520/yofro2455/4.jpg[img]


Record yourself from the side if possible at approximately the height you think your femur will be when you reach parallel. You'd be surprised how low you need to go just to get your femur parallel to the ground.

Also compare your form to this pic below. Note your wrist angle and your flared elbows (backwards) compared to keeping your arms parallel to your torso. Maybe some of the real experts can chime in here. :p

[img]http://i1239.photobucket.com/albums/ff520/yofro2455/perfect-squat-1.jpg[img]

Damn man, thanks a lot for going so much into detail. This post really helps, reps.

[kjake55]

I think they look pretty good overall. Your knee angle is opening a little before your hip angle. See how your hips go up a split second before the bar comes off the ground?

Also, you are exaggerating the extension at the top. Just stand up.

Thanks, I can see what you're saying. Good tips, appreciate the help.


Kjake appears to be a girl, are we looking at the same vid?

True, last I checked I had all the right girl parts :D lol!


And if you are referring to kjake, then essentially yes, I want to see where she starts to fail. That looked so easy that she's shrugging it at the top, and gasses out before really showing something worth commenting on. As it stands, it's good enough to say load up more weight. The suggestion "until she starts to question it" is more or less in jest, but if she's focused and pulling hard then we'll see something happening. I'm guessing she has at least some experience, as she went through that set with relative ease.

I did have heavier sets but I forgot to charge my camera battery and it crapped out on me. Next time I'll post bigger weights. Thanks for taking a look though, I do appreciate it.

[joelash302]

OH! Hahaha. Thought you were talking about anuragp122195. It's been a long day....my apologies. :p

No worries. I agree that anuragp needs some fixin.

[AdamWW]

First form check video ever (pardon the rocking on the bottom of the first rep... the 45 hit the plate on the rack and so it made me wobble)

_V1nBDt2EPk

[PerpetualMotion]

You are breaking at the knees to initiate the movement, not "sitting back"

There's nothing wrong with breaking at the knees. Every single oly lifter does squats like that. I know there's a more powerlifting-orientated culture here but people should at least know they have the option of squatting differently. PLers will disagree, though. :p I used to think there was a problem with breaking at the knees, though. Ah, how the times change. *looks at an hourglass*

[FitnessCPA]

Adam, your reps are really slow. Why don't you go down a bit faster (but still controlled), generate that "rebound" or "bounce" effect, and explode on the way up? You'll nail your hamstrings.

[FitnessCPA]

There's nothing wrong with breaking at the knees. Every single oly lifter does squats like that. I know there's a more powerlifting-orientated culture here but people should at least know they have the option of squatting differently. PLers will disagree, though. :p I used to think there was a problem with breaking at the knees, though. Ah, how the times change. *looks at an hourglass*

Breaking at the knees is fine as long as it's not at the expense of sitting back into the squat. I've tried breaking at the knees and hips and neither really worked. When I break at the knees, I generate little hip drive and my knees shoot forward. When I break at the hips I tend to lose my balance. Neither cue really worked and I was uncomfortable with both. I finally stopped thinking about it and now I try to break at exactly the same time and it seems to have done the trick.

[psychodiver9]

Adam, your reps are really slow. Why don't you go down a bit faster (but still controlled), generate that "rebound" or "bounce" effect, and explode on the way up? You'll nail your hamstrings.

This. And youre not getting to depth

[AdamWW]

Adam, your reps are really slow. Why don't you go down a bit faster (but still controlled), generate that "rebound" or "bounce" effect, and explode on the way up? You'll nail your hamstrings.

Yeah dude i perform ALL reps slow.. im not sure why. When Alex saw me bench that was the first thing he called out... trying to work on that.


This. And youre not getting to depth

Really? How much deeper should I be going for? It seemed like parallel to me.

[psychodiver9]

Yeah dude i perform ALL reps slow.. im not sure why. When Alex saw me bench that was the first thing he called out... trying to work on that.



Really? How much deeper should I be going for? It seemed like parallel to me.

2-3 inches easily

[AdamWW]

2-3 inches easily

Flacid or hard?

HAAAAAAAAAAAAAAAAAAAAAAAAAAAAA


thx for the thoughts tho.

[ErickStevens]

Really? How much deeper should I be going for? It seemed like parallel to me.

http://www.reactiongifs.com/wp-content/uploads/2011/11/loss_for_words.gif

[Andrew_S]

Really? How much deeper should I be going for? It seemed like parallel to me.

http://forum.bodybuilding.com/attachment.php?attachmentid=4462551&d=1337209396

Pretty sloppy, but just to give an idea. The top of the knee and hip crease is what to aim for.

[PerpetualMotion]

Breaking at the knees is fine as long as it's not at the expense of sitting back into the squat.

You're not really going to see a lot of olympic lifters sitting back on a squat since there's a considerable amount of knee extension (and less hip extension) and the torso is more vertical. So, they do break at the knees at the expense of sitting back.

[FitnessCPA]

You're not really going to see a lot of olympic lifters sitting back on a squat since there's a considerable amount of knee extension (and less hip extension) and the torso is more vertical. So, they do break at the knees at the expense of sitting back.

I don't think that's fine.

[FitnessCPA]

This. And youre not getting to depth

I was going to say that but it's tough to see. But on Andrew's blown up pic you could see it.

[PerpetualMotion]

I don't think that's fine.

Go on ...

[ko300zx]

Did my last Madcow Workout for the week minus the 1x8 set, and decided to just go for PRs since I'll be out of town for over a week and won't be squatting for probably 10-12 days. Also, this is my second workout squatting low-bar so I wanted to test leverages at higher weight. 275 (previous best) felt easy. Or maybe it was just them ballin azz shoes.

Anyways....40lb PR although I ended up doing a solid good morning, shook violently, lower back arch was awful, weak/poor finish, depth is questionable (for meet standards), and I think I'm going to die.

wa9Jza42f1U

[FitnessCPA]

Go on ...

http://cdn.styleforum.net/3/31/31e871cd_Go_On.jpeg

I said breaking at the knees is fine as long as it's not at the expense of sitting back. You pointed out an instance where a lifter breaks at the knees at the expense of sitting back. So, I don't think it's fine.

I think the maximum number of muscles should be used, so I'm a fan of sitting back and using the posterior chain when squatting. But I'm a low bar squatter. I know that high bar is entirely different and there are many different ways to squat. But I believe that the low bar squat is the most efficient for overall muscle building.

[sawoobley]

Really? How much deeper should I be going for? It seemed like parallel to me.

4-8 inches lower. srs

[PerpetualMotion]

I said breaking at the knees is fine as long as it's not at the expense of sitting back. You pointed out an instance where a lifter breaks at the knees at the expense of sitting back. So, I don't think it's fine.

Of course it's fine. All olympic lifters squat without sitting back.


I think the maximum number of muscles should be used, so I'm a fan of sitting back and using the posterior chain when squatting. But I'm a low bar squatter. I know that high bar is entirely different and there are many different ways to squat. But I believe that the low bar squat is the most efficient for overall muscle building.

Olympic squats are fantastic for leg development. Check out Pyrros Dimas:
http://strengthdisciple.files.wordpress.com/2012/01/dimas.jpg

The type of squat rarely matters unless someone is training for a specific barbell sport (PLing or Olying). It's like the people who condemned Jim Reeves for preferring the front squat over the back squat for the athletic population. You might use more musculature in the low-bar, hip-hinge squat but it doesn't suit all people and it's not necessary for everyone. To say not sitting back is "not fine" is too rigid of a position.

Either way you slice it, squatting makes your legs big and I don't think someone loses out by front squatting or high-bars over the PLing style. Squat style (and any lift) is situational. People tend to be married to a specific lift or way, which is the wrong way to go about it.

As a side note, you'll probably see greater posterior chain use from a wider squat stance. There aren't many EMGs (or any that I know of) that measure biceps femoris activation based on a plethora of squat positions (other than Bret Contreras', which is only n=1), but I think a narrower low-bar will probably have marginally better PC recruitment since there's a greater degree of knee flexion. Most studies that pit PLers vs Weightlifters allow either to lift how they want and professional or amateur PLers typically squat wide, which is probably why we see a greater level of PC recruitment.

[FitnessCPA]

I was only making a play on words. I couldn't care less how people squat. I prefer the low bar squat and to sit back into the squat for the posterior chain recruitment. It works more muscles than high bar and not sitting back.

[AdamWW]

http://forum.bodybuilding.com/attachment.php?attachmentid=4462551&d=1337209396

Pretty sloppy, but just to give an idea. The top of the knee and hip crease is what to aim for.

Dude that was the first rep where I hit the plate on the rack by mistake.. check out :35 when I go back down, it's much further.

[sawoobley]

Dude that was the first rep where I hit the plate on the rack by mistake.. check out :35 when I go back down, it's much further.

Still need to go down 4-8 inches on that one.

[Andrew_S]

Dude that was the first rep where I hit the plate on the rack by mistake.. check out :35 when I go back down, it's much further.

I looked again. None were close, you were just folded over more in the others so it looked like it was better. Its not about having your back near parallel to the floor, I'm talking about femur position. Knees could have been caving in too, but hard to tell from that angle. All easily fixed with a drop in weight and form tweaks.

[JasonDB]

Debates on squating style... I have to go with Perp on this one... however people need to pick a style and go with it. If you are going to do any type of powerlifter squat sit back.... if you are going to do more Olympic style squating don't, but you have to keep your torso perfectly upright and get rid of the forward lean entirely. We have Nut Miscers repping over 4 plates on both styles (Nico and Erick), take a look at their videos for differences. If you want to box squat I have my own videos up. However the last few squat posters I commend your efforts, but you guys need to pick a style and perfect it. Techniques and depths have been sloppy.

[AdamWW]

I looked again. None were close, you were just folded over more in the others so it looked like it was better. Its not about having your back near parallel to the floor, I'm talking about femur position. Knees could have been caving in too, but hard to tell from that angle. All easily fixed with a drop in weight and form tweaks.

"folded" over?

I honestly think it's the angle that you can't see where my leg is really at

[sawoobley]

"folded" over?

I honestly think it's the angle that you can't see where my leg is really at

Bro, bro, bro. You were not low enough. The angle between your tibia and femur is ninety degrees or greater. That is not possible unless you are not going low enough. This is especially true since your knees are going forward near your toes. Therefore the angle between your tibia/fibia and femur will be about 60-70 degrees if you go down to proper depth. It's not the angle bro. We can tell, we can tell...lol

[MarkVI]

Yeah dude i perform ALL reps slow.. im not sure why. When Alex saw me bench that was the first thing he called out... trying to work on that.


So slow lol.

Are we squatting tomorrow? I couldn't go tonight since I had class then a b-day thing with some of sarah's friends....I'm up for squats....

[LegosInMyEgos]

lol @ form.

form is overated

[psychodiver9]

"folded" over?

I honestly think it's the angle that you can't see where my leg is really at

So same song different tune? You get the same advice from multiple people and still argue it? None of your squats were to parallel

[Andrew_S]

"folded" over?

I honestly think it's the angle that you can't see where my leg is really at

You're right, it's perfect, don't change a thing.

[SOJA]

I think Adam is trolling you guys.

[ErickStevens]

I used to squat Olympic style when I was in High School. I was much fatter (less ROM) and ironically a lot more flexible. Pro wrestling made sure that I would never truly squat ATG with any decent weight. I am slowly nearing my all time PR on the squat while weighing 90lbs less. 565 x 1 is far more impressive when you weigh 220 then it is when you weigh 310.

[SOJA]

I used to squat Olympic style when I was in High School. I was much fatter (less ROM) and ironically a lot more flexible. Pro wrestling made sure that I would never truly squat ATG with any decent weight.

Flexible, yes. Fat is squeezable, squishy and jiggly. Your abdomen was huge. Aware me on the second part of your post?

[ErickStevens]

Flexible, yes. Fat is squeezable, squishy and jiggly. Your abdomen was huge. Aware me on the second part of your post?

My right knee went through a ring in Germany. Split it to the white meet, literally.

http://www.erickstevens.net/knee1.jpg

Ever since then my right patella gets real angry whenever there's too much knee traveling going on. Thus I became a low bar/wide stance squatter.

[SOJA]

**** that's bad. Do you get any immense pain every once in a while because of nerve damage?

[psychodiver9]

I think Adam is trolling you guys.

I don't. Its his MO

[Lvisaa2]

"folded" over?

I honestly think it's the angle that you can't see where my leg is really at

Why post a form check then argue with every one of them? If you actually want to improve then don't be so defensive, listen to their advice, and use it to get better. If not then continue doing sh!tty squats

[HunterCML]

Why post a form check then argue with every one of them? If you actually want to improve then don't be so defensive, listen to their advice, and use it to get better. If not then continue doing sh!tty squats

This.

You're not near low enough. Man up. Squat right.

I never understand why people fight criticism. It's good for you. Without it I would have gone nowhere in the past year. This place keeps me in check.

Paul made me eat right.
Eric made me dead lift right.
A whole host of folks from my log made me squat right.

Suck up the pride and understand that your progress will be immensely hindered if you keep fighting criticism.

[FitnessCPA]

Also something many people don't stop to realize:

The point is to use weights as a tool to get stronger, not to lift the heaviest weights possible.

In order to use weights properly, you need to do the exercises properly, through the full range of motion, using the muscles that the exercise was designed to use.

If this means squatting 135 because you do a good morning or can't hit parallel with heavier weights, so be it.

It's not a squat unless you do it right. The same could be said for all exercises. I'm not doing a bench press if I don't go down to my chest, or if I bounce it, or if my butt comes off the bench. That would be a bench press*.

[psychodiver9]

Chad made me squat right. Dat callout. Srs

[Lvisaa2]

Also something many people don't stop to realize:

The point is to use weights as a tool to get stronger, not to lift the heaviest weights possible.

In order to use weights properly, you need to do the exercises properly, through the full range of motion, using the muscles that the exercise was designed to use.

If this means squatting 135 because you do a good morning or can't hit parallel with heavier weights, so be it.

It's not a squat unless you do it right. The same could be said for all exercises. I'm not doing a bench press if I don't go down to my chest, or if I bounce it, or if my butt comes off the bench. That would be a bench press*.

Ehhh, while I agree to an extent. Full ROM isn't always necessary and partial ROM can be used effectively. Granted once you get to the point of using those effectively, you should be relatively advanced and know proper form, but I don't agree with completely discounting the effectiveness of anything that isn't a competition passing lift.

That being said, squatting 155 with poor ROM isn't one of those situations.

[FitnessCPA]

Ehhh, while I agree to an extent. Full ROM isn't always necessary and partial ROM can be used effectively. Granted once you get to the point of using those effectively, you should be relatively advanced and know proper form, but I don't agree with completely discounting the effectiveness of anything that isn't a competition passing lift.

That being said, squatting 155 with poor ROM isn't one of those situations.

Any examples? Let's just concentrate on the big major compounds, as those are the ones I'm most familiar with.

[PerpetualMotion]

Any examples? Let's just concentrate on the big major compounds, as those are the ones I'm most familiar with.

Examples of how partial ROM can be useful?

Bench: board presses is the biggest one that comes to mind
Squat: Some people have trouble with lockout, so they may do lockout squats
Deadlift: Sheiko adds in DLs to knees and there's also rack pulls
Chins: Not a lot of people know about this one but you can do partial chins to help activate and strengthen the lower traps
OHP: Rack lockouts since the upper half portion of the OHP tends to be quite weak in some people

Those are just a few.

[mkal]

"folded" over?

I honestly think it's the angle that you can't see where my leg is really at

I've watched hundred of squat videos of myself and others ... you're simply not getting low enough. If you think you are when squatting, it's because you "fold" over as Andrew_S, in that as you start getting your usual lowest point on the squat, you bend forward so your head and upper torso still descend but your hips stay where they are. From your POV it'll look like you get lower because your head is going down, but the hips are still at a 45* angle or so. In your case, I'd recommend deloading to the bar for now and squatting ATG (basically Oly style) and slowly start bringing up the weight while still hitting ATG. Once you get comfortable being past parallel for a while, you can start shortening the ROM while still ensuring you are breaking parallel.

[FitnessCPA]

Examples of how partial ROM can be useful?

Bench: board presses is the biggest one that comes to mind
Squat: Some people have trouble with lockout, so they may do lockout squats
Deadlift: Sheiko adds in DLs to knees and there's also rack pulls
Chins: Not a lot of people know about this one but you can do partial chins to help activate and strengthen the lower traps
OHP: Rack lockouts since the upper half portion of the OHP tends to be quite weak in some people

Those are just a few.

Interesting, thanks. I could see those being effective for an advanced lifter who has exhausted linear progression and is working with very heavy weights.

For a beginner trying to get his squat to 225, though, I doubt it.

[mkal]

Examples of how partial ROM can be useful?

Bench: board presses is the biggest one that comes to mind
Squat: Some people have trouble with lockout, so they may do lockout squats
Deadlift: Sheiko adds in DLs to knees and there's also rack pulls
Chins: Not a lot of people know about this one but you can do partial chins to help activate and strengthen the lower traps
OHP: Rack lockouts since the upper half portion of the OHP tends to be quite weak in some people

Those are just a few.

Just wanted to add the *opposite notion* as well, extra ROM.

Bench: bench press with a cambered bar (should net you a few extra inches of ROM beyond a straight barbell)
Squat: squatting lower ;-) ... but also in that vain, breaking parallel and doing pause squats to build that out-of-the-hole explosive strength
Deadlift: deficit deadlifts

[FitnessCPA]

Mkal, thanks. I always thought full or extra ROM was better for increasing lifts, too.

It's like if you're trying to train for a 200m, you don't practice with 100m. You practice with 400m.

With lifting, I could sort of see it both ways. Doing extra ROM helps because then shorter ROM becomes easier, but with partial ROM you're able to use heavier weights and therefore the weights could seem lighter when doing the original exercise.

[PerpetualMotion]

...with partial ROM you're able to use heavier weights and therefore the weights could seem lighter when doing the original exercise.

This is one part of it, as it allows you to handle heavier weights but it also allows you to target your weaknesses more acutely. This is why board presses are quite popular amongst geared lifters since the shirt gives them a pop out of the bottom but they have lockout issues. By working with boards, they are able to workout in various ranges of the lockout, especially parts where they may be stuck. Additionally, unsuited DLers have praised deficit deads (I believe Ed Coan was one of them) because it helps strength off the floor even though less weight is used.

So, yeah, this tends to be more for intermediate-advanced lifters but there's also a school of thought who believe in more repetition of the key exercise (such as Korte's 3x3 or Russian programs) instead of doing other exercises that target weaknesses (like in Westside).

[Joseph1990]

My right knee went through a ring in Germany. Split it to the white meet, literally.

http://www.erickstevens.net/knee1.jpg

Ever since then my right patella gets real angry whenever there's too much knee traveling going on. Thus I became a low bar/wide stance squatter.

I used to be a weightlifter like you, but then I took an arrow to the knee.

[PhiSig2298]

A5PluyVGrRk

Hamstring still giving me fits.. I need a break

[joelash302]

So close, good pulling. After listening to that music I need a cuddle though. Hold me?

[Lvisaa2]

Interesting, thanks. I could see those being effective for an advanced lifter who has exhausted linear progression and is working with very heavy weights.

For a beginner trying to get his squat to 225, though, I doubt it.


That sounds oddly familiar...


Ehhh, while I agree to an extent. Full ROM isn't always necessary and partial ROM can be used effectively. Granted once you get to the point of using those effectively, you should be relatively advanced and know proper form, but I don't agree with completely discounting the effectiveness of anything that isn't a competition passing lift.

That being said, squatting 155 with poor ROM isn't one of those situations.

In addition to what Perp said, partial ROMs can be used effectively for hypertrophy purposes. Especially when trying to specifically target a muscle group without overly taxing another one. I do flyes with a somewhat limited ROM for shoulder reasons and because it allows the best activation of my pecs. If I do full ROM, I have to use less weight and end up getting more shoulder work than chest.

[FitnessCPA]

That sounds oddly familiar...

I know. I didn't disagree with you.

[JasonDB]

I'm not sure anyone with a sub-500 lbs squat could really benefit from squat rack lockouts (those and high box squats are probably the only effective way to do a partial squat), but that is just my opinion... ya'll do what the **** ya'll wanna do. :D

[PhiSig2298]

So close, good pulling. After listening to that music I need a cuddle though. Hold me?

Thanks but I'm cuddling with Alan all weekend

[FitnessCPA]

I'm not sure anyone with a sub-500 lbs squat could really benefit from squat rack lockouts (those and high box squats are probably the only effective way to do a partial squat), but that is just my opinion... ya'll do what the **** ya'll wanna do. :D

You lookin' to build some muscle?
::sniff::
That's good, man! Real good!
::Other idiot comes in and checks out his jawline, moving his face side to side::
GET THE **** OUTTA HERE!
::Bunch of broscience nonsense::
Ya'll can do what the **** you wanna do!

[psychodiver9]

Tyler, solid lifts but ugly shorts. Looking leaner bro. And damn your gym is empty

[PhiSig2298]

Tyler, solid lifts but ugly shorts. Looking leaner bro. And damn your gym is empty

Thanks Ryan. The wifey and I go around 11:00 am and it's always empty. Gets busy around 3 until 9

[HunterCML]

Squat critique. I'm sure I have plenty to work on.

Keep in mind that this heavy triple was a PR. So perfect form can't be expected. Lol.

QU3nrXShxVQ

Inb4 strong good morning.

Ffuuu. Gotta get it 5 times on Monday. FML..

[joelash302]

325, +5 pr. Once I figure out these wraps 350 is coming up quick -

Q7IlwcuG6nU

[Lvisaa2]

Solid work for both of you. Mirin' ass, Chad.

[MarkVI]

^^ Agreed. Solid sets for both you guys!

I need to get me a squat video....my form is not real pretty either lol

[HunterCML]

Solid work for both of you. Mirin' ass, Chad.

Dat squat booty. Srs.

Thanks guys. :)

[mkal]

4x5x355 -
AFN_dLo7bcU

Depth needs major improvement on a couple sets, had no energy (bringing food next workout), and that may be the oddest music choice I've made so far. At least the intense phase is now 1/2 way done.

[Lvisaa2]

Everyone using wraps. I feel like I should buy a pair so I can fit in.

Strong lifts. Definitely an interesting choice of music, but she is sexxyyyy. I remember watching this video a long time ago and deciding she'd be my future wife.

VfSYeXPQaQI

[mkal]

[youtube]VfSYeXPQaQI[youtube]

http://i.imgur.com/Rcmof.gif

[JasonDB]

My squat form is pretty on PR's. :P

Although sadly I see 12 weeks coming shortly that may be sans PR's.... :-(

[Ajaro]

http://i.imgur.com/Rcmof.gif

wow that is really oldschool

[cgattshall]

I posted a video about a month ago and was instructed to work on "sitting back" and making sure my knees don't go past my toes. I've tried to fix it and would like any other pointers you brahs might have.

VUxmOmL-0pg


Edit: you jelly that my dad is my spotter and my mom is my camera(wo)man?

[sawoobley]

Edit: you jelly that my dad is my spotter and my mom is my camera(wo)man?

The family that lifts together, stays together.

[FitnessCPA]

I posted a video about a month ago and was instructed to work on "sitting back" and making sure my knees don't go past my toes. I've tried to fix it and would like any other pointers you brahs might have.

VUxmOmL-0pg


Edit: you jelly that my dad is my spotter and my mom is my camera(wo)man?

Nice improvement! Do you feel it more in your hamstrings/ass now?

[cgattshall]

Nice improvement! Do you feel it more in your hamstrings/ass now?

Definitely. The first day I did the work with the foam roller in front of my toes I had to stretch my hip flexors because getting to depth while sitting back was difficult. Now that I've made the improvement, though, getting out of the hole is much easier, my mind/muscle connection has significantly improved, my knees and quads aren't always incredibly tight, and DOMS isn't crippling me for days. Thanks again for your help!

[snrygo]

I posted a video about a month ago and was instructed to work on "sitting back" and making sure my knees don't go past my toes. I've tried to fix it and would like any other pointers you brahs might have.

VUxmOmL-0pg


Edit: you jelly that my dad is my spotter and my mom is my camera(wo)man?awesome work

[Ajaro]

I posted a video about a month ago and was instructed to work on "sitting back" and making sure my knees don't go past my toes. I've tried to fix it and would like any other pointers you brahs might have.

VUxmOmL-0pg


Edit: you jelly that my dad is my spotter and my mom is my camera(wo)man?

wow that looks much more solid. Nice depth, nice job staying upright.

[MarkVI]

Edit: you jelly that my dad is my spotter and my mom is my camera(wo)man?

Yes jealous. srs.

Solid work

[FitnessCPA]

Definitely. The first day I did the work with the foam roller in front of my toes I had to stretch my hip flexors because getting to depth while sitting back was difficult. Now that I've made the improvement, though, getting out of the hole is much easier, my mind/muscle connection has significantly improved, my knees and quads aren't always incredibly tight, and DOMS isn't crippling me for days. Thanks again for your help!

No problem! Glad to hear it. I found that pushing my knees out very hard throughout the rep helps me automatically sit back.

[ErickStevens]

1P5Pjpx4TSc

[JasonDB]

[youtube]1P5Pjpx4TSc[youtube]

That side spotter's hair and beard combo is alpha as fuk. I'm considering doing something like that myself.

[joelash302]

Killer lifts erick. Inspiring as hell.

[illiniStrive]

Mirin music selection. Strong lifts! Everyone looked so pumped at deadlift time :p

Where has Kelsea been? Can she come back please :o

[BunkMoreland]

jesus, kelsea's legs......fuark


wood buy her a fancy dinner at red lobster if she wasn't with ben stiller/10

[vitornoob]

jesus, kelsea's legs......fuark


wood buy her a fancy dinner at red lobster if she wasn't with ben stiller/10

http://static.themetapicture.com/media/funny-gif-Ed-ONeil-laughing.gif

[illiniStrive]

jesus, kelsea's legs......fuark


wood buy her a fancy dinner at red lobster if she wasn't with ben stiller/10

and this is why we can't have nice things

[BunkMoreland]

and this is why we can't have nice things

lezbehonest. i would wine and dine you as well. romance you, swoon you, spoon you. olive garden, anything on the menu. its yours, my treat

[mkal]

[youtube]1P5Pjpx4TSc[/youtube

Nice high five at 6:05

[JasonDB]

lezbehonest. i would wine and dine you as well. romance you, swoon you, spoon you. olive garden, anything on the menu. its yours, my treat

Strive... you should take him up on that Olive Garden tastes pretty good. I love the bread sticks. Just saying.


Nice high five at 6:05

Ok I have to admit that the fact his fiance competes with him in powerlifting is pretty ****ing cool.

[ErickStevens]

Killer lifts erick. Inspiring as hell.

Thanks man. On to 1500!


Mirin music selection. Strong lifts! Everyone looked so pumped at deadlift time :p

Where has Kelsea been? Can she come back please :o

Yeah, DL was our main event. The team would have gone 9 for 9 on pulls if it wasn't for my 600 fail. :( Kelsea has been busy planning our wedding and training an assload of clients. She's my sugar mama!


jesus, kelsea's legs......fuark


wood buy her a fancy dinner at red lobster if she wasn't with ben stiller/10

http://4.bp.blogspot.com/-9QjARWd5a84/T3OXHJJbe1I/AAAAAAAAA34/OVtLNvwpMvI/s1600/nod-of-approval.gif


Nice high five at 6:05

I was so pumped I almost slapped her in the face.

[LegosInMyEgos]

I just realized that a lot of you phucking dumb kunts keep a lifting log in the nutrition log section. that section isnt for lifting logs u phaggots.

[BunkMoreland]

I just realized that a lot of you phucking dumb kunts keep a lifting log in the nutrition log section. that section isnt for lifting logs u phaggots.

user title: vegetarian

[psychodiver9]

I just realized that a lot of you phucking dumb kunts keep a lifting log in the nutrition log section. that section isnt for lifting logs u phaggots.

u mad bro?

[snrygo]

I just realized that a lot of you phucking dumb kunts keep a lifting log in the nutrition log section. that section isnt for lifting logs u phaggots.

Dol wid et

[vitornoob]

I just realized that a lot of you phucking dumb kunts keep a lifting log in the nutrition log section. that section isnt for lifting logs u phaggots.

http://media.tumblr.com/tumblr_lm0colZmNR1qdlkgg.gif

[LegosInMyEgos]

user title: vegetarian


u mad bro?


Dol wid et


http://media.tumblr.com/tumblr_lm0colZmNR1qdlkgg.gif

not mad, all of you are missing out on the awesomeness of the PL section logs because of your phaggotry.

[psychodiver9]

not mad, all of you are missing out on the awesomeness of the PL section logs because of your phaggotry.

Too weak. I'd be laughed out of PL log

[LegosInMyEgos]

Too weak. I'd be laughed out of PL log

but you will learn more.

everyone in the nutrition section is wrong about everything lifting related (srs)

[BunkMoreland]

everyone in the nutrition section is wrong about everything lifting related (srs)


everyone watch out. we've got a badass here

[ErickStevens]

Too weak. I'd be laughed out of PL log

This mind set is so weird to me. There's always going to be someone stronger than you. I had a good day yesterday but I watched three other dudes total 1700+. Does that make me feel any less accomplished? Hell no.

You start a log and you get those kind of guys to help you out. It will only make you better.

[LegosInMyEgos]

This mind set is so weird to me. There's always going to be someone stronger than you. I had a good day yesterday but I watched three other dudes total 1700+. Does that make me feel any less accomplished? Hell no.

You start a log and you get those kind of guys to help you out. It will only make you better.

also, keeping a log in a section where everyone is wrong about everything is extremely counter productive

[psychodiver9]

This mind set is so weird to me. There's always going to be someone stronger than you. I had a good day yesterday but I watched three other dudes total 1700+. Does that make me feel any less accomplished? Hell no.

You start a log and you get those kind of guys to help you out. It will only make you better.

I was kidding. I started my log in the nut section because that's where I was posting most at the time. Haven't spent much time in PL forum

[illiniStrive]

My log is in the Female section. The ladies there know their stuff and are really supportive.

[Vitek92]

also, keeping a log in a section where everyone is wrong about everything is extremely counter productive

Explain?
I also read in your log that 531 is the worst program of all, why is that?

[LegosInMyEgos]

My log is in the Female section. The ladies there know their stuff and are really supportive.

nope, women are all wrong too.

they don't factor in neuromuscular efficiency differences between sexes.


Explain?
I also read in your log that 531 is the worst program of all, why is that?

because its a low specifity low volume low frequency program geared towards beginners who don't even have the movements down well enough to be doing high reps.

[illiniStrive]

nope, women are all wrong too.

they don't factor in neuromuscular efficiency differences between sexes.

:rolleyes: i figure since half of them have more muscle (naturally) than 80% of the Nutrition section*, they've got to be doing something right.






*slight exaggeration

[Vitek92]

nope, women are all wrong too.

they don't factor in neuromuscular efficiency differences between sexes.



because its a low specifity low volume low frequency program geared towards beginners who don't even have the movements down well enough to be doing high reps.

Interesting.

Could you give examples of routines that you find better?

[LegosInMyEgos]

:rolleyes: i figure since half of them have more muscle (naturally) than 80% of the Nutrition section*, they've got to be doing something right.






*slight exaggeration

jack3d women are very capable of being incorrect about everything.


Interesting.

Could you give examples of routines that you find better?

*insert every single beginner program ever created here

[psychodiver9]

ITT lime > Wendler?

[LegosInMyEgos]

ITT lime > Wendler?

The majority of programs made by elite lifters are ridiculous.

The funniest of them all imo is Ed Coan bench.

People run that program with a serious expectation of adding 45 lbs to their bench in 10 weeks, which is just beyond retarded.

A lot of these lifters were likely on "enough stuff to kill an elephant tech" while doing these "programs", and then a bunch of retards figured it would work for them and published the programs

[illiniStrive]

pretty sure if we all made journals in the PL section LIME would start complaining about all the weak non-PL'er phaggots who just made journals in the PL section....

[psychodiver9]

I'm admittedly not an expert but I have been running 5/3/1 for several cycles now on a cut an haven't stalled any lift (other than injury related). I'm making strength gain in a deficit

[LegosInMyEgos]

pretty sure if we all made journals in the PL section LIME would start complaining about all the weak non-PL'er phaggots who just made journals in the PL section....

nah, I would just have more logs to troll, which would make me very happy


I'm admittedly not an expert but I have been running 5/3/1 for several cycles now on a cut an haven't stalled any lift (other than injury related). I'm making strength gain in a deficit

are you a beginner? (have you been lifting seriously for less than 6 months?)

if you're just starting out, you could fap into a plastic cup 3 times a week and that would improve your bench. Making progress in the beginning is going to happen no matter what, some programs will cause gains faster than others though.

[BunkMoreland]

are you a beginner? (have you been lifting seriously for less than 6 months?)

if you're just starting out, you could fap into a plastic cup 3 times a week and that would improve your bench. Making progress in the beginning is going to happen no matter what, some programs will cause gains faster than others though.

good for you. good for you man. you're hilariously elite. plz, continue posting

[psychodiver9]

Been lifting longer than 6 mos

[LegosInMyEgos]

good for you. good for you man. you're hilariously elite. plz, continue posting

wat?


Been lifting longer than 6 mos

Just checked your log. You recently failed a 330 deadlift attempt.

No offense, but you aren't at a level where choosing a sub optimal program is going to stop you from making progress. 5/3/1 WILL make you stronger, but MUCH more slowly than a much better program for someone at your level, like madcows for example.

[psychodiver9]

Strong reading comprehension. 330 fail is injury related not noob. I've lifted more pre injury

[LegosInMyEgos]

Strong reading comprehension. 330 fail is injury related not noob. I've lifted more pre injury

Sorry I didn't sit down with tea and crumpets and thoroughly study your log.

If you have lifted more before, than everything you are getting now is just regains. You can make regains doing anything.

[psychodiver9]

Sorry I didn't sit down with tea and crumpets and thoroughly study your log.

If you have lifted more before, than everything you are getting now is just regains. You can make regains doing anything.

You're right. Not gonna argue

[FitnessCPA]

because its a low specifity low volume low frequency program geared towards beginners who don't even have the movements down well enough to be doing high reps.

Since when is 5/3/1 geared toward beginners??? Most people recommend a sets across 3x5 or 5x5 for beginners.

[joelash302]

LIME weren't you the one laughed out of the PL section for copying routines and calling them your own?

[psychodiver9]

LIME weren't you the one laughed out of the PL section for copying routines and calling them your own?

Not sure why he decided to come in here today and go all braggable trying to Piss everyone off. Cool dude

[illiniStrive]

wouldn't it be fun to see him and Ian go head-to-head?

i'd be all lyk

eddieeatingpopcorn.gif


unless of course they're best frands or something

[LegosInMyEgos]

Since when is 5/3/1 geared toward beginners??? Most people recommend a sets across 3x5 or 5x5 for beginners.

look at the majority of people running 5/3/1.

how many of them total 1,000?

doesn't matter who its claimed to be geared towards, it matters who actually runs it.

only 1 person I know who is an advanced lifter actually runs it, and he basterized it so much its not even 5/3/1 anymore.




LIME weren't you the one laughed out of the PL section for copying routines and calling them your own?

no, nothing resembling that ever happened.

5/3/1 is still retarded though

[liammccarthy]

look at the majority of people running 5/3/1.

how many of them total 1,000?

doesn't matter who its claimed to be geared towards, it matters who actually runs it.

only 1 person I know who is an advanced lifter actually runs it, and he basterized it so much its not even 5/3/1 anymore.



This is broscience in its purest form. like facenumbingdirectfromColumbiapure

[mkal]

look at the majority of people running 5/3/1.

how many of them total 1,000?

doesn't matter who its claimed to be geared towards, it matters who actually runs it.

That's like saying that Smolov is designed only for weak DYELers because that's the majority of people running it.

[snrygo]

y'all got trolled hard by LIME

[LegosInMyEgos]

That's like saying that Smolov is designed only for weak DYELers because that's the majority of people running it.

smolov is not "designed" for anyone.

its some russian program that everyone nut hugs.

it's clearly something that will work best for males over 150 lbs who are on the verge of being advanced lifters but haven't crossed over from intermediate yet.

the percentages become retarded on the high and low end. smolov is really not an optimal program for 90% of the people who run it. A blank check +20 lbs in week 2 and +10 lbs in week 3 is not something that will affect all lifters equally.

A 100 lb guy with a 200 lb squat will end up squatting his max for like 10 sets of 3 by the end. Not feasible

[snrygo]

^^^now you're drawing unrealistic examples. Nobody that squats 200 would run smolov

[illiniStrive]

^^^now you're drawing unrealistic examples. Nobody that squats 200 would run smolov
^^^

y'all got trolled hard by LIME

[mkal]

^^^now you're drawing unrealistic examples. Nobody that squats 200 would run smolov

I've seen it happen more than once unfortunately :-/

[JasonDB]

I enjoy watching a decent trolling... carry on Lime. :D


^^^now you're drawing unrealistic examples. Nobody that squats 200 would run smolov

There is a guy at my gym trying to run PHAT on a cut who only squats about 185 and benches 135 on his work sets. People have a massive tendancy to select programs far more advanced than they are to their detriment.

[joelash302]

no, nothing resembling that ever happened.


Ah, my bad. Carry on :).

[Ajaro]

LIME dun cracked

[PerpetualMotion]

look at the majority of people running 5/3/1.

how many of them total 1,000?

If you're being serious then tonnes. There are plenty of people who total over 1000 that do 5/3/1. Ogus and jdjprimer19 are examples that come to mind.

[JL15219]

Form Check please:
I am posting this video because I started to notice some knee pains after working out and I originally thought it was the goblet squat giving me the trouble but was told that it might be deadlifts instead never really had knee pain doing deadlifts kind of started when I started goblet squat but guess I would still like to know if I am doing the deadlift right.....And I apologize for the really crappy video quality its from a crappy camera phone. I hope its good enough to see the form. Shins are a couple of inches away from the bar.

BHrUghGJR7Y

[snrygo]

^holy run on sentences


On to business...
You pulled up and not back.
Your hips shot up before the bar moved.
Are you using 45s?

Edit: was that your grandma or sumth in the back ground? Kinda loled.

[JL15219]

^holy run on sentences


On to business...
You pulled up and not back.
Your hips shot up before the bar moved.
Are you using 45s?

Edit: was that your grandma or sumth in the back ground? Kinda loled.
LOL sorry about run on sentences....
No they are 25's dont have any 45's, I think it was only 155lbs total if I remember correctly.....umm think it was my little girl lol....so I am basically doing it all wrong then? Could this cause my knee pain? What do you mean pulled up not back?

[snrygo]

LOL sorry about run on sentences....
No they are 25's dont have any 45's, I think it was only 155lbs total if I remember correctly.....umm think it was my little girl lol....so I am basically doing it all wrong then? Could this cause my knee pain? What do you mean pulled up not back?

Put the bar on a 2" platform so that it is as if you were pulling with 45s.

And pulling back as in leading with your chest and destroying your shins.

[greekmanman]

If you're being serious then tonnes. There are plenty of people who total over 1000 that do 5/3/1. Ogus and jdjprimer19 are examples that come to mind.Ogus OHP 235 lolol

[LegosInMyEgos]

If you're being serious then tonnes. There are plenty of people who total over 1000 that do 5/3/1. Ogus and jdjprimer19 are examples that come to mind.

let me rephrase this.

there is only 1 person I know that is ANYWHERE near strong for their bodyweight that runs 5/3/1.

The 1 person who is strong for their bodyweight doesn't post on this site, and incorporates so much extra stuff it isnt really even 5/3/1

5/3/1 is an awful program and anyone who runs it is not getting optimal results. I was trolling about a lot of stuff here, but I am not trolling when I say 5/3/1 is terrible and you will get suboptimal results from running it

[PerpetualMotion]

Ogus OHP 235 lolol

Guy is pretty strong.


...and destroying your shins.

Cool paper I came across in trying to understand the deadlift on a deeper level:

"Mistakes are common in the execution of the deadlift, most notably dragging the bar up the shins ... Athletes are often taught to keep the bar close to the body during the deadlift, but care must be taken not to have the bar too close to the shin when initiating the movement or the bar will be dragged across the shin. This creates drag force on the bar ..." (56)

Source: "Analysis of the Conventional Deadlift" by Kevin Farley.

Came upon this paper after seeing it referenced a few times. It was written in 1995, though.


let me rephrase this.

there is only 1 person I know that is ANYWHERE near strong for their bodyweight that runs 5/3/1.

The 1 person who is strong for their bodyweight doesn't post on this site, and incorporates so much extra stuff it isnt really even 5/3/1

5/3/1 is an awful program and anyone who runs it is not getting optimal results. I was trolling about a lot of stuff here, but I am not trolling when I say 5/3/1 is terrible and you will get suboptimal results from running it

I don't think Ogus is weak but I guess it really comes down on your definition of strong. Is that word only held for the absolute elite?

[liftingson]

let me rephrase this.

there is only 1 person I know that is ANYWHERE near strong for their bodyweight that runs 5/3/1.

The 1 person who is strong for their bodyweight doesn't post on this site, and incorporates so much extra stuff it isnt really even 5/3/1

5/3/1 is an awful program and anyone who runs it is not getting optimal results. I was trolling about a lot of stuff here, but I am not trolling when I say 5/3/1 is terrible and you will get suboptimal results from running it

100% disagree, sorry. You can check out my 5/3/1. I have decent numbers, they are continually going up, today just set a new bench PR doing 340x8.

[LegosInMyEgos]

Guy is pretty strong.



Cool paper I came across in trying to understand the deadlift on a deeper level:

"Mistakes are common in the execution of the deadlift, most notably dragging the bar up the shins ... Athletes are often taught to keep the bar close to the body during the deadlift, but care must be taken not to have the bar too close to the shin when initiating the movement or the bar will be dragged across the shin. This creates drag force on the bar ..." (56)

Source: "Analysis of the Conventional Deadlift" by Kevin Farley.

Came upon this paper after seeing it referenced a few times. It was written in 1995, though.



I don't think Ogus is weak but I guess it really comes down on your definition of strong. Is that word only held for the absolute elite?

I have seen ogus's lifting videos, he is a great bodybuilder, but barely an intermediate powerlifter.


100% disagree, sorry. You can check out my 5/3/1. I have decent numbers, they are continually going up, today just set a new bench PR doing 340x8.

you're barely an intermediate (no offense) with a ~1300 total at 235 lbs. your progress doesn't rely on a good program (yet).

In case you haven't realized, I don't sugarcoat things, no offense is intended here (srs)

[liftingson]

I have seen ogus's lifting videos, he is a great bodybuilder, but barely an intermediate powerlifter.



you're barely an intermediate (no offense) with a ~1300 total at 235 lbs. your progress doesn't rely on a good program (yet).

In case you haven't realized, I don't sugarcoat things, no offense is intended here (srs)

what program are u running? jumping in this thread very late...not reading all the pages.

[LegosInMyEgos]

what program are u running? jumping in this thread very late...not reading all the pages.

Right now I am pretty beat up from running high intensity programs, I am running hypertrophy for a while to try and let some nagging injuries heal up. In the 160's right now

I usually make my own programming though, several people on this site are/have run programs that I have made, I think Eric is gonna run my bench program soon.

[LegosInMyEgos]

p-PskGUNsMA

only a few lbs off dat der 2x bodyweight. not that body weight multipliers matter

[PerpetualMotion]

I have seen ogus's lifting videos, he is a great bodybuilder, but barely an intermediate powerlifter.

I'm not exactly sure what constitutes intermediate or not for you. Very few people will total elite, so 5/3/1 could be potentially good for your average joe or someone who may not necessarily have PLing aspirations. There are better methods but it really comes down to the individual. Someone may do very well on it and some people have. Whether they would do better or not is up in the air. Sure, you can make deductions but you'd never know. Competitively, I agree that's probably better but someone without competitive aspirations, I think anything is quite good.

[liftingson]

you're barely an intermediate (no offense) with a ~1300 total at 235 lbs. your progress doesn't rely on a good program (yet).

In case you haven't realized, I don't sugarcoat things, no offense is intended here (srs)

my total is 1475 according to Wenders %'s..If I was to do a comp it would be at least 1500...not that it matters. I do agree my lifts are pretty average esp. for my weight.

[JL15219]

Put the bar on a 2" platform so that it is as if you were pulling with 45s.

And pulling back as in leading with your chest and destroying your shins.

Okay I will try to repost a new video later hopefully with correct form.......

[HunterCML]

Squat critique. I'm sure I have plenty to work on.

Keep in mind that this heavy triple was a PR. So perfect form can't be expected. Lol.

[youtube]QU3nrXShxVQ[YouTube]

Inb4 strong good morning.

Ffuuu. Gotta get it 5 times on Monday. FML..

Got it 5 times today easy! Feelsgoodman. Must have been the wedding food, engagement party and sushi I devoured on Friday, Saturday and Sunday.

315x5 coming. Soon.

[LegosInMyEgos]

I just want to point out that babyslayer deadlift 802x6 today

iVxd38p9j9o#!

and he does not run 5/3/1, I rest my case

[psychodiver9]

I just want to point out that babyslayer deadlift 802x6 today

iVxd38p9j9o#!

and he does not run 5/3/1, I rest my case

Strong understanding of correlation and causation

[illiniStrive]

I just want to point out that babyslayer deadlift 802x6 today

iVxd38p9j9o#!

and he does not run 5/3/1, I rest my case

sweet gym

is he the one that bulked to 300+lbs and then cut a ridiculous amount of weight? or am I confused

[evilone777]

sweet gym

is he the one that bulked to 300+lbs and then cut a ridiculous amount of weight? or am I confused
I dunno what weight but yeah he bulked for a long time got fat/ crazy strong then cut down

[TXguy33]

I've been squatting with a wide stance for a while....moved in a little narrower, because my groin has been killing me lately. Does my form look alright?

A45GKNnY_JQ

[MarkVI]

I've been squatting with a wide stance for a while....moved in a little narrower, because my groin has been killing me lately. Does my form look alright?

A45GKNnY_JQ

Looks fine to me, weight looks too light through to properly address/work on form flaws.

[AlwaysTryin]

I dunno what weight but yeah he bulked for a long time got fat/ crazy strong then cut down

There a thread on this?

[necon76]

There a thread on this?

It's Babyslayer. He talks about it in his late night rambling vid that was posted in the inspiration thread.

http://forum.bodybuilding.com/showthread.php?t=137917773&p=885798841&viewfull=1#post885798841

[psychodiver9]

It's Babyslayer. He talks about it in his late night rambling vid that was posted in the inspiration thread.

http://forum.bodybuilding.com/showthread.php?t=137917773&p=885798841&viewfull=1#post885798841

I couldn't make it through that video. Slow and boring

[snrygo]

I couldn't make it through that video. Slow and boringlisten to it.

[psychodiver9]

listen to it.

One of those things man. It wasn't visually or auditorally stimulating so no matter how good the message is I can't focus. Kinda like ian

[Joseph1990]

There a thread on this?

Strong unaware. He`s a legend.


I couldn't make it through that video. Slow and boring

Dude... Listen to it.

[psychodiver9]

I'm sure the message is good but presentation matters

[mattogus]

Something my coach posted recently on Facebook.

"In the past couple months I've a few folks comment or ask about why bodybuilders are running "powerlifting" routines lately (in reference to a lot of the 3DMJers) so to clarify i responded saying basically the following:

"Ignore what category a template falls under "bodybuilding" or "power-lifting" and just evaluate the acute variables: volume, % of 1RM/load, the movements in the program, and if it has progressive overload and an effective method for ensuring said progression that is individualized to the person running the program.

Spend the time to look at what is actually being done in the gym, don't just hear the words "5/3/1" or "sheiko" or "smolov" or "westisde" and start making judgements about what kind of routine it is. Critically analyze a program based on what is in it, not what it's called. I think I'm going to start calling the routines I write "Super Hypertrophy Bodybuilders Only Routine 1" and it'll actually just be a modified strength program designed to create progressive overload with the right acute variables for hypertrophy lol.

Also, how many bodybuilding routines are out there? I can think of a handful like FST 7, German Volume Training, and HIT and they are pretty sub optimal to put it nicely. Modding GVT to make it an effective bodybuilding program would take a lot more work than something like Westside lol.

The only bodybuilding routines I think of off the top of my head that have much merit IF setup right to get the right frequency/volume/intensity are Max OT, PHAT, and DC. And guess what. They are built around heavy compound movements progressive overload and the same acute variables, volume % of 1RM...and if they were called "Strength for Intermediates" bodybuilders would get flack for running them.

Ignore the name, pay attention to the contents. Same goes for supplements, ignore the name, pay attention to ingredients, same goes for "diets" ignore the name, pay attention to the nutrients in it.

>End rant"
-Eric Helms

[JasonDB]

Good points Matt... and one reason we are seeing so many natty, and mildly enhanced, bodybuilders using "powerlifting" training methods with some extra weak point hypertrophy work thrown in is that... for these individuals these methods work. Most "bodybuilder" routines as we think of them were never intended for people not heavly enhanced. Increased workload, workload capacity and high frequency work extremely well for those seeking to gain size quickly.

[illiniStrive]

Good points Matt... and one reason we are seeing so many natty, and mildly enhanced, bodybuilders using "powerlifting" training methods with some extra weak point hypertrophy work thrown in is that... for these individuals these methods work. Most "bodybuilder" routines as we think of them were never intended for people not heavly enhanced. Increased workload, workload capacity and high frequency work extremely well for those seeking to gain size quickly.

On that same token, there are plenty of unenhanced trainees doing "bodybuilder" splits (not necessarily GVT, HIT, DC etc.) and finding success. Hence why it's so hard to make blanket statements as anyone is wont to do.

[JasonDB]

On that same token, there are plenty of unenhanced trainees doing "bodybuilder" splits (not necessarily GVT, HIT, DC etc.) and finding success. Hence why it's so hard to make blanket statements as anyone is wont to do.

This is true. I personally feel they would be even more successful using a different method (meaning would reach their goals more quickly not meaning they will never reach them on those methods)... baring psychological factors... however reasonable gains in muscle mass can be had on even the most piss poor routine if one busts their ass and goes beast mode every time they train and focus on increasing their overload.

The issue is, there is no actual phisiological reason to train on a bodypart split for a natty (relative term mind you I don't understand the logical arguement of why creatine and BA are natty and other substances are not but another argument entirely) or someone who only uses androgens of some type at a moderate or low dose as their only PEDs. I can give you great reasons why heavily enhanced individuals should train in this way for hypertrophy purposes.

[chichinnn]

I would greatly appreciate if you guys would critique my squats. When i'm under the bar/squatting i feel like my form is bad, and tbh, it frustrates me. Anything i can work on? Thanks in advance
TeyjRMXA53Y

[cgattshall]

I would greatly appreciate if you guys would critique my squats. When i'm under the bar/squatting i feel like my form is bad, and tbh, it frustrates me. Anything i can work on? Thanks in advance
TeyjRMXA53Y

It appears you have similar problems that I had when I posted my first squat video here so I will reference you to the wonderful response I received that has helped me.


You're not using any hip drive (your knees are coming forward way too far). Get a block of wood or a foam roller, as I used, and put it in front of your toe right where your knee should be tracking. Then squat with just the bar for practice, without knocking it over. You'll probably need to lean forward and sit back more in order to maintain balance.

d8B3lbTfBXk

Here is me before I practiced this:

tcMBlM7Ab2E

And after:

76vKZ__zElE

Your first movement is breaking at the knees. Personally I found that starting by breaking at the hips rather than the knees allows me to hit depth and have much more glute/hamstring activation rather than having the lift be so quad-focused.

Also, you might work on going ~2-3 inches deeper; it looks like you are stopping right at or slightly above parallel.

[cgattshall]

I am a bench press manlet and I'm sure my form is far from perfect so any help would be greatly appreciated. Thanks brahs

crsieeYnHwE

[greekmanman]

Something my coach posted recently on Facebook.

"In the past couple months I've a few folks comment or ask about why bodybuilders are running "powerlifting" routines lately (in reference to a lot of the 3DMJers) so to clarify i responded saying basically the following:

"Ignore what category a template falls under "bodybuilding" or "power-lifting" and just evaluate the acute variables: volume, % of 1RM/load, the movements in the program, and if it has progressive overload and an effective method for ensuring said progression that is individualized to the person running the program.

Spend the time to look at what is actually being done in the gym, don't just hear the words "5/3/1" or "sheiko" or "smolov" or "westisde" and start making judgements about what kind of routine it is. Critically analyze a program based on what is in it, not what it's called. I think I'm going to start calling the routines I write "Super Hypertrophy Bodybuilders Only Routine 1" and it'll actually just be a modified strength program designed to create progressive overload with the right acute variables for hypertrophy lol.

Also, how many bodybuilding routines are out there? I can think of a handful like FST 7, German Volume Training, and HIT and they are pretty sub optimal to put it nicely. Modding GVT to make it an effective bodybuilding program would take a lot more work than something like Westside lol.

The only bodybuilding routines I think of off the top of my head that have much merit IF setup right to get the right frequency/volume/intensity are Max OT, PHAT, and DC. And guess what. They are built around heavy compound movements progressive overload and the same acute variables, volume % of 1RM...and if they were called "Strength for Intermediates" bodybuilders would get flack for running them.

Ignore the name, pay attention to the contents. Same goes for supplements, ignore the name, pay attention to ingredients, same goes for "diets" ignore the name, pay attention to the nutrients in it.

>End rant"
-Eric Helms reps phaggot

[illiniStrive]

everyone knows they're free to post lifts that aren't squat/bench/dead right?

gettin' kind a bored here... :p


(sortofsrs)

[FitnessCPA]

It appears you have similar problems that I had when I posted my first squat video here so I will reference you to the wonderful response I received that has helped me.



Your first movement is breaking at the knees. Personally I found that starting by breaking at the hips rather than the knees allows me to hit depth and have much more glute/hamstring activation rather than having the lift be so quad-focused.

Also, you might work on going ~2-3 inches deeper; it looks like you are stopping right at or slightly above parallel.

SH!T, I accidentally deleted all my videos when I posted a new one yesterday. Sunovabitch.

[JasonDB]

everyone knows they're free to post lifts that aren't squat/bench/dead right?

gettin' kind a bored here... :p


(sortofsrs)

Here you go.
_sZ_qTUfU0M

[FitnessCPA]

I am a bench press manlet and I'm sure my form is far from perfect so any help would be greatly appreciated. Thanks brahs

crsieeYnHwE

Actually, that looks really good from that angle.

1. Your grip may be just slightly narrow. Maybe a couple inches, if that. When the bar is on your chest, your forearms should be straight, perpendicular to the floor.

2. Is your back arched? Tough to tell. If not, arch it while keeping your butt on the bench.

3. Looks like you're keeping your shoulders tucked, which is good.

If not, then think of sucking in your shoulders. The way I cue it is like this: Sit straight up and put your arms straight out in front of you. Now using your lats, "suck in" your shoulders. Your entire arms should move back into your body maybe 4-6 inches as your shoulders move back. Your chest will pop out a little kind of like you're sticking your boobs out. Now do this when you're lying on the bench and KEEP YOUR SHOULDERS IN THAT POSITION throughout the set. Doing this with an arch in your back with your butt on the bench will protect your shoulders and keep you tight.

[FitnessCPA]

Here you go.
_sZ_qTUfU0M

Does that exercise aggravate your shoulders? Mine hurt just watching that.

[JasonDB]

Does that exercise aggravate your shoulders? Mine hurt just watching that.

No. It is a prehab/rehab movement for your rotators and shoulders.... and happens to be an amazing posterior delt builder.... and yes that is the entire stack with another 25 lbs of bricks on top.

[FitnessCPA]

and yes that is the entire stack with another 25 lbs of bricks on top.

You must have misread. I did not ask.

:)

Nice job.

[peanut-butter]

No. It is a prehab/rehab movement for your rotators and shoulders.... and happens to be an amazing posterior delt builder.... and yes that is the entire stack with another 25 lbs of bricks on top.

I love heavy facepulls.

Do you only do them from that angle - Level to your height. I do them from either a lat pulldown cable pully or seated row. Not sure which style I prefer.

[JasonDB]

I love heavy facepulls.

Do you only do them from that angle - Level to your height. I do them from either a lat pulldown cable pully or seated row. Not sure which style I prefer.

Only that angle. I might find away to use the lat pulldown though. I need more weight. I usually do 3x10 with less than a min between sets to make it difficult on the cable crossover due to lack of weight.

[PerpetualMotion]

I love heavy facepulls.

Do you only do them from that angle - Level to your height. I do them from either a lat pulldown cable pully or seated row. Not sure which style I prefer.

I personally do it from the lat pulldown cable pulley. I find it easier to depress the scaps as well as externally rotate the shoulders when the weight held is higher.

[SuffolkPunch]

kO3X3euFvlI

No leg assist - promise!

Next time I do one of these vids, I'll use the work gym which has a higher bar.

[cgattshall]

Actually, that looks really good from that angle.

1. Your grip may be just slightly narrow. Maybe a couple inches, if that. When the bar is on your chest, your forearms should be straight, perpendicular to the floor.

2. Is your back arched? Tough to tell. If not, arch it while keeping your butt on the bench.

3. Looks like you're keeping your shoulders tucked, which is good.

If not, then think of sucking in your shoulders. The way I cue it is like this: Sit straight up and put your arms straight out in front of you. Now using your lats, "suck in" your shoulders. Your entire arms should move back into your body maybe 4-6 inches as your shoulders move back. Your chest will pop out a little kind of like you're sticking your boobs out. Now do this when you're lying on the bench and KEEP YOUR SHOULDERS IN THAT POSITION throughout the set. Doing this with an arch in your back with your butt on the bench will protect your shoulders and keep you tight.

On spread, thanks man. I do arch my back so hopefully I won't have any shoulder problems any time soon. I guess I just need to be patient with my bench since I've only been benching with somewhat "proper" technique for a few weeks now. I just hate going to the gym and seeing phaggots that half squat go over to the bench and throw 245 on and rep it for 8-10.

Also, are you really a CPA? If so, which firm do you work for? I'm a sophomore in college and am currently pursuing my CPA certification.

[cgattshall]

[youtube]kO3X3euFvlI[/youtube

No leg assist - promise!

Next time I do one of these vids, I'll use the work gym which has a higher bar.

Good lifts man. On the front squats you might want to try to focus on driving your heels into the ground; in the video it looked like your heels were coming up and you were pushing with the balls of your feet.

[FitnessCPA]

On spread, thanks man. I do arch my back so hopefully I won't have any shoulder problems any time soon. I guess I just need to be patient with my bench since I've only been benching with somewhat "proper" technique for a few weeks now. I just hate going to the gym and seeing phaggots that half squat go over to the bench and throw 245 on and rep it for 8-10.

Also, are you really a CPA? If so, which firm do you work for? I'm a sophomore in college and am currently pursuing my CPA certification.

I hear ya. My last 3x5 on bench was 175 myself.

Yep, I'm a CPA. I don't work in public accounting. I work for a corporation. Don't think I'll ever do public.

If you do work in public accounting for 2-3 years, you'll have very few problems finding a good job at a corporation. Corporations seem to love people who come from a public accounting background.

[JL15219]

Put the bar on a 2" platform so that it is as if you were pulling with 45s.

And pulling back as in leading with your chest and destroying your shins.
Form Check again:
Okay hopefully I was actually able to incorporate the suggestions. I recorded 3 videos hopefully in one I am doing the lift correctly. And again sorry for the horrible quality.
UrEcLQmVHlY 6kjchrD4eTs FTnrW3uMVSQ

[JL15219]

Anyone?

[SimonThePieman]

DO NOT WATCH THIS VIDEO. YOU HAVE BEEN WARNED


http://www.youtube.com/watch?feature=player_embedded&v=kOm42R3Ii60

[peanut-butter]

DO NOT WATCH THIS VIDEO. YOU HAVE BEEN WARNED


http://www.youtube.com/watch?feature=player_embedded&v=kOm42R3Ii60

What has been seen.

Lol a the guy barking like a dog in the last part.

[snrygo]

frank yang delivers

[waqas11]

Somthing else instead of the usual lifts. Can i get a form check on these two please??

9GKroEVHeHA

I had to let the weight down on the 6th rep becuase i lost my grip.

kQJbZai6hOo

Leg press

[phal]

Jesus, keep the bar closer to your body.

[waqas11]

Jesus, keep the bar closer to your body.

ahh just seen some tutorials on youtube, and they bend their knees a little bit. The guy at the gym who i asked for help said they have to be locked. Thats why im so out and its not close to my body,ill give it another go. Thanks for the help.

[phal]

I'd bend the knees a LITTLE, I'm not saying go full blown RDL (I like RDL's a lot more than SLDL) but if you keep going out that far from your body and add any kind of weight to the bar you're asking for trouble IMO.

Just try to get a giant stretch in your hammies - and if anything, do look into RDL's because you can use more weight and I feel they have more carry over to squats/DL's.

[psychodiver9]

Jesus, keep the bar closer to your body.

This. And I believe you're supposed to have some bend in your knee not completely locked?

[waqas11]

This. And I believe you're supposed to have some bend in your knee not completely locked?

yh your right! fck man, i cant believe a personal trainer taught me the wrong technique aghh!! ill sort it out. Thanks for the input.

[JeffyDOS]

260x3, feels good. Couldn't hit 5 today cuz I got sick, no energy.

ytqZJcxwyLk

Definitely gotta keep my head straight

[phal]

*Couldn't hit 5 today because you quit after 3

;)

[JeffyDOS]

*Couldn't hit 5 today because you quit after 3

;)

Truth :( was scared that I was using my back too much

[cgattshall]

First time ever doing Pendlay Rows; how does my technique look? The first rep of the video got cut off and the second and third reps are poor video quality.. I really need a new phone.

xOuXcdSbaeY

[waqas11]

kVB8eVfRY6g

what do you think big improvement i think. I know my hips do raise a little early. Plus 8th rep wasnt good!

[kdog1189]

kVB8eVfRY6g

what do you think big improvement i think. I know my hips do raise a little early. Plus 8th rep wasnt good!

Your hips are coming up early because they are set too low to start. Sumo pulls =/= parallel squat. Also, you need to think about dropping your hips down onto the bar rather than so far back. My guess is that you are not currently doing this because you are not driving your knees out. See the Dave Tate vid linked on the first page of the DYEL Part 2 thread.

[joelash302]

kVB8eVfRY6g

what do you think big improvement i think. I know my hips do raise a little early. Plus 8th rep wasnt good!

Big improvement. Need more pulling back rather than up, but it's good enough to add weight.

[waqas11]

@kdog1189- my hips arent parallel. They naturally go low when i try grabbing the bar. Will look at the video, and try sorting the hips out.

Thanks


Big improvement. Need more pulling back rather than up, but it's good enough to add weight.

Yh need to pull more backwards, i has grinding them along my shins( slightly bruised) thanks for the input appreciate the feedback.

Altleast the stretching has paid off!

[illiniStrive]

@ waqas11, looks good to me. You're doing a bit of a butt-initiated pull, so focus on keeping your chest up.

[snrygo]

rkAXsQIaeN4

Yay or nay?

[etopetrovich]

rkAXsQIaeN4

Yay or nay?

You starting by trying to sit back and breaking at the hip first, need to just go straight down

[SimonThePieman]

skip ahead to 6:00 and let me know if form is correct


http://www.youtube.com/watch?v=kGlBkrXbSss&feature=related

[L0GiK]

yh your right! fck man, i cant believe a personal trainer taught me the wrong technique aghh!! ill sort it out. Thanks for the input.

Truly shocked.



Have a look at http://forum.bodybuilding.com/showthread.php?t=112127931 for the RDL video. Just refreshed my technique by watching that vid again. *Positive portion of the rep is done by extending your hips not with your lower back* ... #Beingdoingitwrong.

[snrygo]

rkAXsQIaeN4

Yay or nay?bump

[Vitek92]

rkAXsQIaeN4

Yay or nay?
Looks good to me but then again who am I to judge.

[L0GiK]

bump

looks fine to me but still working on my FS technique too.

[PhiSig2298]

Posted it in my log but figured I'd post it here.. my current max is 465

VlpqBeXnjMo

[illiniStrive]

^Nice work! Bar moved pretty fast on all except the last one (even then it was fast off the floor imo).

GJ :)

[mkal]

Smolov is over! Finished up the intense phase with 4x355, then 3 sets of 4x375:

i27DRM4RCHc

[joelash302]

Posted it in my log but figured I'd post it here.. my current max is 465

VlpqBeXnjMo

Well, your max is more than 465 I'll guarantee you that. I did 425x5 then 515 the next week.

Also mkal - you are a freak. That is all.

[PhiSig2298]

Well, your max is more than 465 I'll guarantee you that. I did 425x5 then 515 the next week.

Also mkal - you are a freak. That is all.

I used a couple of max calculators and they all have me around 485. I'm hoping that's undershooting it at least 20 lbs

Agreed on mkal. Genetic freak

[JasonDB]

I used a couple of max calculators and they all have me around 485. I'm hoping that's undershooting it at least 20 lbs

Agreed on mkal. Genetic freak

425x5 you are probably able to pull 490-500x1.

[JasonDB]

Again as Strive said she is tired of seeing squat/bench/deadlift videos... I have some hardcore brosculpting action for you gaise.

sKH4F7UjmBM

[razorfin]

I love your attempt at keeping a straight face.

[likeawashboard]

bump

2nd and 4th were the best, but they were all good,

[waqas11]

Have i improved on squats?? I think iv nailed the depth issue.

3DKwGFs6w58

[joelash302]

What you don't see in this video is the anger driven motivation - someone in front of me (a guy, mind you) doing skull crushers with 5 pound dumbbells.

160x3 OHP -

X6LYymzANXQ

[FitnessCPA]

What you don't see in this video is the anger driven motivation - someone in front of me (a guy, mind you) doing skull crushers with 5 pound dumbbells.

160x3 OHP -

X6LYymzANXQ

Solid set. You're making nice progress on OHP.

That other guy should be ashamed of himself. Seriously, I'd be embarrassed to do skullcrushers with 5 lb dumbbells.

[likeawashboard]

Have i improved on squats?? I think iv nailed the depth issue.

3DKwGFs6w58

Do you do any flexibility training? They looked okay, depth wasn't that low really, and somewhat of a forward lean, could be tight hip flexors. Looks like your driving up with your hips rather than quads, is it a low bar squat or a high bar? Keep it up though, everything is a process.


What you don't see in this video is the anger driven motivation - someone in front of me (a guy, mind you) doing skull crushers with 5 pound dumbbells.

160x3 OHP -

X6LYymzANXQ

Mirin! especially since you started from a clean.

[waqas11]

Do you do any flexibility training? They looked okay, depth wasn't that low really, and somewhat of a forward lean, could be tight hip flexors. Looks like your driving up with your hips rather than quads, is it a low bar squat or a high bar? Keep it up though, everything is a process

Yh i stretch everyday for 30mins, i do squat positions and hold it for 1 min. Its high bar squats. Thanks for the help!

[ErickStevens]

_8YLRWhwEbI

[TheRagingboxer]

_8YLRWhwEbI

Get some horse stall mats for your entire garage floor. They b thick as fuark!!

http://t0.gstatic.com/images?q=tbn:ANd9GcSLWHuDFF_l3zaPdcZ1aP1S6-bCoJ3A-4NNM2uKLUHyiBDW9Abl2Q

Tractor supply

[ErickStevens]

I really didn't think I'd even need safeties... I was wrong. lulz

[mkal]

What's the point of a squat rack if you don't squat inside it to use the safeties?

[ErickStevens]

What's the point of a squat rack if you don't squat inside it to use the safeties?

Hey man, don't be coming up in here with all your logic and shiit.

But srs - I didn't think I would need them! Squatting inside that tiny thing makes me claustrophobic.

[mkal]

Hey man, don't be coming up in here with all your logic and shiit.

But srs - I didn't think I would need them! Squatting inside that tiny thing makes me claustrophobic.

Ah, gotcha. Just be careful! I stumbled with 275 one summer and my spotter basically just watched, I was lucky enough to fit under the bar and only come away with bruised knees and ego. Ever since then I've tried to always squat with safeties.

Whenever I squat in a rack like that, I feel like I've got a ton of space to move about ... Lollipop Guild membership kinda does that.

[Chuck2600]

Does Erick have a low bench or a high squat?


http://cdn.bleacherreport.net/images_root/users/photos/000/391/665/down_syndrome_boy_thinking_crop_257x257.jpg?128693 7939

[Cryptic]

DB Press 100lbs

uJr03ABYTg0

[ErickStevens]

Ah, gotcha. Just be careful! I stumbled with 275 one summer and my spotter basically just watched, I was lucky enough to fit under the bar and only come away with bruised knees and ego. Ever since then I've tried to always squat with safeties.

Whenever I squat in a rack like that, I feel like I've got a ton of space to move about ... Lollipop Guild membership kinda does that.

Now that I've got a real rack I'll be squatting inside of it for sure.


Does Erick have a low bench or a high squat?


[img]http://cdn.bleacherreport.net/images_root/users/photos/000/391/665/down_syndrome_boy_thinking_crop_257x257.jpg?128693 7939[/img

I'd say I have a decent squat for my BW and a below average bench. Not for long though, soon I will be average!

[snrygo]

Pussy weight erick.

















Jk. I don't think anyone wants to know what I would do to squat half that ATM.

[FenderElectrics]

_8YLRWhwEbI

Takes some giant balls to go for #10 there outside of the rack after barely muscling up the 9th rep lol

What would you have done if you needed one more?

(impressive stuff by the way sick determination)

[ErickStevens]

Takes some giant balls to go for #10 there outside of the rack after barely muscling up the 9th rep lol

What would you have done if you needed one more?

(impressive stuff by the way sick determination)

If I had to I could have got another rep. It would have been horrendous but it would have come up. I'm a stubborn son of a bitch.

[MITCHAPAL00ZA]

First deadlifts in 6 months. critique away.

RlJlJobu9P4&feature=plcp

[joelash302]

First deadlifts in 6 months. critique away.

RlJlJobu9P4&feature=plcp

1. Ass lower.
2. Better belt.

[MITCHAPAL00ZA]

1. Ass lower.
2. Better belt.

I have really long arms though, so hips high really lets me utilize that advantage.

[PhiSig2298]

k_4lUGQyLfM

Last max was 360

[Anthonyxavcx]

Form check request for deads...

bLIZPd0jOFQ&feature=plcp
^325 x 5^

AKIT5X_BVOE&feature=plcp
^355 x 3^

Hips are totally not as low as they should be. I find it difficult to lower them further, idk. Thoughts, anyone?

[FenderElectrics]

This is 3 weeks after I learned there was actually technique to benching. Felt like it came together a little today but looking for some feedback if possible. I figured out the leg drive aspect for the first time today, it really helps a lot. I still forget to use the legs on some reps, it has to be something I think about each rep. Anyways thoughts?

Oh and disregard the not so smooth rerack on the last rep lol

QpGPAEUYqzE

thanks