Big three form checks

[goosefrabbas]

Squat 225x3. I didn't go heavy because my main focus was keeping core/back tightness. My knees tracked forward too much but I had an unusually close stance today because my hips were still sore. This is my second time using my knee sleeves so I'm still breaking them in. In the future I won't use them until my last set.



Bench 165x5. Once I tucked in my shoulders to unrack the bar, it looks like my arch just... died. I usually don't use wraps for a bench this low but I've been having tremendous wrist/forearm pain the past week.



Deadlift vid will come Tuesday.

[thepijj]

I'm pretty sure you're losing your arch in your bench from the way you unrack it. I think your set up is good, but when you look at the point that you actually pull it off of the racks, you have to almost roll your shoulders forward to do it due to the height of the racks. I would recommend getting someone to hand it to you, that way you can stay tight and in position while the bar is coming off of the racks.

[clorox_me]

you need to get tighter on both lifts.

On the bench, you need a handoff. And, you are getting no leg drive on those presses. You need a solid base to press from, so get those legs tight and set, and stop them from wobbling around.

[goosefrabbas]

I just realized the reason for my bench arch! I'm only 5'5'' and my arms are short, so I have to usually pick my ass up or use my shoulders to unrack the bar. I'll have a training partner starting next week so I'll be able to try to keep the arch.
For leg drive, should I put my feet wide or close? I try to put them as wide as possible.
Repped both of you.

And what about squat?

[deadbycheese]

Squat looked fine going down, I didn't really see much knee travel. But coming up, you are losing your tightness and doing a partial goodmorning.

[goosefrabbas]

Yeah, that's what some other people told me. I know it's REALLY pronounced on the last rep, but do the first two look normalish?

[clorox_me]

I just realized the reason for my bench arch! I'm only 5'5'' and my arms are short, so I have to usually pick my ass up or use my shoulders to unrack the bar. I'll have a training partner starting next week so I'll be able to try to keep the arch.
For leg drive, should I put my feet wide or close? I try to put them as wide as possible.
Repped both of you.

And what about squat?

you need to experiment and try out which foot placement works the best for you. With a big back arch, probably under you would work better. If you're more of a flat backed bencher, then i'd go with wide and out in front.

lay on the bench and scoot your feet behind you until you feel tension in your quads. Then grab the bar underhand, pull yourself up the bar and arch to get on your traps, and pull yourself forward so you're more on your toes.

check out tate's new video over on elite.

Your squat looked ok, except you're losing your tightness. Pull your elbows under the bar more, as your upper back is pretty loose. Also, keep your head in one position, stop moving it around. Keeping a tighter upper back should help this, as it looks like you're getting pretty loose, and then using your head to try and keep your back aligned.

[goosefrabbas]

you need to experiment and try out which foot placement works the best for you. With a big back arch, probably under you would work better. If you're more of a flat backed bencher, then i'd go with wide and out in front.

lay on the bench and scoot your feet behind you until you feel tension in your quads. Then grab the bar underhand, pull yourself up the bar and arch to get on your traps, and pull yourself forward so you're more on your toes.

check out tate's new video over on elite.

Your squat looked ok, except you're losing your tightness. Pull your elbows under the bar more, as your upper back is pretty loose. Also, keep your head in one position, stop moving it around. Keeping a tighter upper back should help this, as it looks like you're getting pretty loose, and then using your head to try and keep your back aligned.

Ok, I'll try putting my feet under me next time. You say to be more on my toes, but my heels still have to stay flat, right? And do you mean the video of him constantly saying "Maybe you just don't know how to fcking bench."? I love that video. I'll watch it again or a few more times.

And wow, I didn't notice my head doing that. And by upper back tightness, I've heard that a lot, but does that mean to keep my back in the same position as I would at, say, the top of a t-bar row?

[deadbycheese]

Some questions for you

1.) What shoes are you wearing?
2.) Do you train without a belt sometimes? Have you ever done Goodmornings?

[goosefrabbas]

I wear Chucks. And the first time I used a belt was last week. I only use it on my heaviest set of squats and deadlifts, and they one I've been using is some weird velcro belt I found that stays at the gym. I bought and APT belt that should come in next week. Also, I've never tried goodmornings. I'm on Madcow's so I do hypers.

[clorox_me]

Ok, I'll try putting my feet under me next time. You say to be more on my toes, but my heels still have to stay flat, right? And do you mean the video of him constantly saying "Maybe you just don't know how to fcking bench."? I love that video. I'll watch it again or a few more times.

And wow, I didn't notice my head doing that. And by upper back tightness, I've heard that a lot, but does that mean to keep my back in the same position as I would at, say, the top of a t-bar row?

if you compete in the IPF, your feet need to be flat, but most other feds like the APF, you can be on your toes.

upper back tightness means in a squat, that you need to keep your shoulder blades retracted and squeezed, and your lats flexed. This is a good way to think about it because your whole body should be tight. You're probably not actively thinking about keeping this tight when you have weight on your back, so just focus on getting a good setup, and then staying tight.

[goosefrabbas]

if you compete in the IPF, your feet need to be flat, but most other feds like the APF, you can be on your toes.

upper back tightness means in a squat, that you need to keep your shoulder blades retracted and squeezed, and your lats flexed. This is a good way to think about it because your whole body should be tight. You're probably not actively thinking about keeping this tight when you have weight on your back, so just focus on getting a good setup, and then staying tight.

I'm looking at competing in the USAPL, but I'll try out the new stance anyway. And on my toes. I bench again Thursday.
And I got the tightness in my back today on box squats. Elbows were too high, but I wasn't focusing on that. I dug my shoulder blades together, flexed my lats (I didn't know I could do those at the same time previously) and kept a good arch in my back. That advice definitely helped with my squats!

Here are some vids from today. My top two sets on box squats, the first wasn't paused, the second was. Then my last set on deads, a big pr!







Wow, that deadlift set didn't feel like 3 minutes when I was doing it. Knee sleeves were TIGHT and it hurt more than helped, I don't even think the knee sleeves helped at all.

[Norse1308]

Sit back onto the box, not down.

[goosefrabbas]

Yeah, I noticed that after I squatted... I usually have my shins parallel on box squats, or even have them go back because I sit really far back. But my hips were still hurting and I was saving my enerjeez for deads.

[goosefrabbas]

okokok
I think I'm getting closer. I don't want to burden all of you and have you correct me every single squat session, but I'm determined to get this right. Grip and elbows were much better this time. I used some boxes to make sure I hit depth. In the first vid my foot placement wasn't the best, but in the second it was much better, and I think that's what I'll use. I pointed my toes out wider than usual and pushed my knees out more. But in the second vid it was more weight than I had ever done, so my second rep sucked. Anyway, enjoy and comment!

[nekkidbear]

okokok
I think I'm getting closer. I don't want to burden all of you and have you correct me every single squat session, but I'm determined to get this right. Grip and elbows were much better this time. I used some boxes to make sure I hit depth. In the first vid my foot placement wasn't the best, but in the second it was much better, and I think that's what I'll use. I pointed my toes out wider than usual and pushed my knees out more. But in the second vid it was more weight than I had ever done, so my second rep sucked. Anyway, enjoy and comment!

You were getting good depth... I would almost widen out your stance just a bit more. If your having trouble getting your knees pushed out try doing a few sets with a band around them and really focus on pushing them out.

[goosefrabbas]

Ok I'll try a little wider stance next time. I don't have any bands, but I think my knees are getting pushed out well. What about my back angle/tightness? Does it look like I'm doing a goodmorning (besides the second rep on the second vid)? That's the main thing I've been trying to fix lately. Also, repped.

[clorox_me]

squat form is something that you need to constantly work on, b/c with each new weight or each 10lbs or so that you put on yourself, it'll alter your form.

I think the back tightness looks better. widening your stance out (if hip flexibility allows), will allow you to reach depth easier, and your back in a more advantageous position. Right now, you're not using your PC as much as you could if you sat back more into the squat with a slightly wider stance.

But the squats do look better, and they are far from being bad. One good thing is that you're using your pc to bring up the weight on the heavy double, rather than letting the weight throw you forward. Just concentrate on throwing your head back when you're coming up so you don't have a little GM out of it.

[goosefrabbas]

squat form is something that you need to constantly work on, b/c with each new weight or each 10lbs or so that you put on yourself, it'll alter your form.

I think the back tightness looks better. widening your stance out (if hip flexibility allows), will allow you to reach depth easier, and your back in a more advantageous position. Right now, you're not using your PC as much as you could if you sat back more into the squat with a slightly wider stance.

But the squats do look better, and they are far from being bad. One good thing is that you're using your pc to bring up the weight on the heavy double, rather than letting the weight throw you forward. Just concentrate on throwing your head back when you're coming up so you don't have a little GM out of it.

Yeah, I'm currently realizing that I'm going to be working on my form for a long time. I (and others) keep finding little things that I need to fix, so it looks like this will be a life-long battle. I can feel a difference with the back tightness and having my elbows under the bar, and I've also been working on hip flexibility out of the gym. Each session I've been standing out a little wider, but a still wider stance does seem like it would be better. I'm also continuously learning even better how to use my PC on squats and still trying to learn leg drive and lat involvement on bench. And thanks a lot for commenting -again- ! I feel like this thread has become a lifting journal instead of a form check thread over the past week. :P

[LSU1]

well, the bench is the worst of the bunch but i think you know that

even when setting up, your arch is moderate at best. you need to do a few things differently when setting up

-first and MOST importantly, always always get a handoff, you cannot maintain an arch when having to lift off anything close to working weights

-second, pull yourself up using the bar like you did, but as you are doing so, end up high on your traps and pull your legs as far towards the bar as you can

-once you have done this, move them while maintaining that arch until they are in a stable position to press from where you are essentially rock solid high up on your traps and on your feet as well

HERE is a vid that does a moderate job of describing this, hopefully it helps some



for squat

it seems more like you seem very unstable with the weight. im not sure if its too heavy for you or that you have a weak PC which would be my guess evidenced by your tendancy to GM the weight and problems maintaining proper posture.

work more on hamstring and lower back strength so that you are solid as a rock back there and will be able to control the weight and your form better

[goosefrabbas]

Thanks for the detailed advice LSU!

For bench, I've gotten better by getting a handoff and changing foot placement, it seems like that helps my arch. And I'm focusing a lot on staying tight during all my lifts. Maybe I can get a video on Sunday to make sure.

And for squats, did you look at my most recent videos? Those look a lot better than the first ones I posted, but still not as good as it should be, obviously. I'm on Madcow's right now and I do weighted hypers once a week.. do you think it would be better to GHR's or reverse hypers or GM's? I don't want to change the program, but I'm not feeling the hypers as much as I think I should. Anyway, I may be doing a version of WSBB in a few weeks or sooner if I have to, partly because there's a lot more supplementary work in there and I know I need it.

Edit: I see what you mean in your vid now. I'll have to try that out.

[LSU1]

Thanks for the detailed advice LSU!

For bench, I've gotten better by getting a handoff and changing foot placement, it seems like that helps my arch. Maybe I can get a video on Sunday to make sure.

And for squats, did you look at my most recent videos? Those look a lot better than the first ones I posted, but still not as good as it should be, obviously. I'm on Madcow's right now and I do weighted hypers once a week.. do you think it would be better to GHR's or reverse hypers or GM's? I don't want to change the program, but I'm not feeling the hypers as much as I think I should. Anyway, I may be doing a version of WSBB in a few weeks or sooner if I have to, partly because there's a lot more supplementary work in there and I know I need it.

Edit: I see what you mean in your vid now. I'll have to try that out.

yea i think the vids on bench would help. also, next time you go to lafayette let me know and we can get a training session in and if you want can work on a couple of these things with you. crazy memories seeing vids from that old gym hahaha

i think that you are right on track. if you have a place to do ghr (didnt remember a ghr bench in that gym) you absolutely need to do them in place of hypers. i think that strengthening your low back and hams will provide a massive difference in your deadlift and squat and in some respects your bench as well

the inability to incorporate more low back and hammie as well as tricep work is the main issue i have with 5x5

[goosefrabbas]

yea i think the vids on bench would help. also, next time you go to lafayette let me know and we can get a training session in and if you want can work on a couple of these things with you. crazy memories seeing vids from that old gym hahaha

i think that you are right on track. if you have a place to do ghr (didnt remember a ghr bench in that gym) you absolutely need to do them in place of hypers. i think that strengthening your low back and hams will provide a massive difference in your deadlift and squat and in some respects your bench as well

the inability to incorporate more low back and hammie as well as tricep work is the main issue i have with 5x5

haha will do. Where do you lift at there? I almost went to Laffy for a chess tournament last weekend, but I retired last summer. And I'm home now, and I THINK my gym has a ghr set up, if not, I know I can do reverse hypers with a dumbbell but not with that band thing I usually see. Maybe I'll do WSBB after my last two weeks of Madcow's and go back to Madcow's in a few months. I love this program, and it's gotten me great gains, but my pc is definitely lagging.
I kinda miss the old gym, too... I mean, I still have at least three more years at LSU not counting grad school and post grad. Are you going to make a trip down here any time when school's in session?