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  1. #2341
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by ErickStevens View Post
    Phi, stop being a phaggot and pull 500.

    I'm trying. Anything to help me work on the first few inches off the floor? Once I get shin high, it's mine. I feel weak coming off the floor.
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  2. #2342
    Registered User ko300zx's Avatar
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    Originally Posted by PhiSig2298 View Post
    I'm trying. Anything to help me work on the first few inches off the floor? Once I get shin high, it's mine. I feel weak coming off the floor.
    Deficit deads sir, deficit deads.
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  3. #2343
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by PhiSig2298 View Post
    I'm trying. Anything to help me work on the first few inches off the floor? Once I get shin high, it's mine. I feel weak coming off the floor.
    Speed work and deficit deadlifts.
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  4. #2344
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by ko300zx View Post
    Deficit deads sir, deficit deads.
    Originally Posted by ErickStevens View Post
    Speed work and deficit deadlifts.


    Any specifics on height?
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  5. #2345
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by PhiSig2298 View Post
    Any specifics on height?
    25 lb plates or stnd on a platform
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  6. #2346
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    Tyler how often are you maxing?
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  7. #2347
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  8. #2348
    HFCS Fueled DTrulez616's Avatar
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    My Squats from today. 4X205. Note that this was my 3rd working set so my form may have broken down in the last rep or two.

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  9. #2349
    Registered User Lvisaa2's Avatar
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    Originally Posted by DTrulez616 View Post
    My Squats from today. 4X205. Note that this was my 3rd working set so my form may have broken down in the last rep or two.
    You are pushing your knees forward instead of pushing your hips back. Lack of tightness. I'm sure there is other stuff, tbh, it looks like you need to break down your form and re-learn it.
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  10. #2350
    rainy day in pizzaville snrygo's Avatar
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    Zack, try wall squats for practise sitting back.
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  11. #2351
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by psychodiver9 View Post
    Tyler how often are you maxing?
    I believe it was 8 weeks ago. My problem was I maxed out, waited a few weeks before I started my 5/3/1. I noticed my work sets were easy and others commented how easy they looked so I decided to max again and then run 5/3/1 based off of the newest numbers.

    I've noticed others squatting 3x a week and I thought about finding a full body PL program that I like instead.
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  12. #2352
    Body fat Aim 10% waqas11's Avatar
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    Originally Posted by snrygo View Post
    Zack, try wall squats for practise sitting back.
    This^^ it helped me a lot. I dont know how you guys put the bar low on your back, when i do it, it feels like its going to fall off.
    Last edited by waqas11; 04-25-2012 at 01:32 AM.
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  13. #2353
    The Blank psychodiver9's Avatar
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    Originally Posted by PhiSig2298 View Post
    I believe it was 8 weeks ago. My problem was I maxed out, waited a few weeks before I started my 5/3/1. I noticed my work sets were easy and others commented how easy they looked so I decided to max again and then run 5/3/1 based off of the newest numbers.

    I've noticed others squatting 3x a week and I thought about finding a full body PL program that I like instead.
    Do 5/3/1 full body. That's what I switched too. Only 3 days in gym Which may fit your schedule better
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  14. #2354
    NOW HAS A LOG!!!! peanut-butter's Avatar
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    Originally Posted by PhiSig2298 View Post
    I'm trying. Anything to help me work on the first few inches off the floor? Once I get shin high, it's mine. I feel weak coming off the floor.
    Deficit deadlifts and speed work are the obvious main choice. I personally like quite a high deficit, i.e 3-4" and I have found that worked very well for me. As for speed work, meh that's up too you. I tend to stick around the popular method of speed work of around 50-75% 1RM 1-3 reps. All my speed work is also done from a deficit.

    I'd also suggest GHR's if you can do them. Really focus on pulling up as fast as you can. Bands would be perfect, but I doubt you have them.

    A video would also be helpful. I certainly doubt I have anything close to perfect DL form, but I've seen quite a few DL's in this thread that could use some form adjustment. e.g I've seen a few videos of people pulling with all most no heel drive making it almost a SLDL. If it's a form issue, then that should be the priority solution.
    Last edited by peanut-butter; 04-25-2012 at 04:34 AM.
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  15. #2355
    Registered User ladylifter22's Avatar
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    Originally Posted by PhiSig2298 View Post
    I believe it was 8 weeks ago. My problem was I maxed out, waited a few weeks before I started my 5/3/1. I noticed my work sets were easy and others commented how easy they looked so I decided to max again and then run 5/3/1 based off of the newest numbers.

    I've noticed others squatting 3x a week and I thought about finding a full body PL program that I like instead.
    You could try 5/3/1, but if you want something to get you squatting 3x a week, you might prefer TM or Madcows.

    The only issue with 5/3/1 is that progression is much much slower than the above programs. If you do 5/3/1 I suggest really utilizing your assistance exercises, so go with GHRs/GMs/RDLs over say leg press/extension/curl.
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  16. #2356
    Approaching Infinity Shazriki's Avatar
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  17. #2357
    Registered User FitnessCPA's Avatar
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    Originally Posted by Lvisaa2 View Post
    You are pushing your knees forward instead of pushing your hips back. Lack of tightness. I'm sure there is other stuff, tbh, it looks like you need to break down your form and re-learn it.
    He needs to do what I did to train himself to use his hips. A foam roller or piece of wood or anything vertical is needed. Put it about an inch in front of your shoes, right in front of the toe where the knee should be tracking. Do this with the empty bar only. If you have weight on the bar you might trip over the wood/foam roller.

    Last edited by FitnessCPA; 04-25-2012 at 07:54 AM. Reason: I'm dumb
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  18. #2358
    USAPL Nut Hugger ErickStevens's Avatar
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  19. #2359
    Boomer Sooner PhiSig2298's Avatar
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  20. #2360
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by PhiSig2298 View Post
    On spread ErickStevens
    Thanks brah. I think I had another 10-15lbs in the tank too! I'm doing my first run of Smolov now so who knows what I'll be squatting by this time next year...
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  21. #2361
    Resident Binge Drinker DaBubzy's Avatar
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    sick depth on dat der squat, repped.

    Hit 280x2 on BB bench today and got striations goin across for the first time (FFB up in here). Best at my current weight

    I was all like

    Last edited by DaBubzy; 04-25-2012 at 03:10 PM.
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  22. #2362
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by ErickStevens View Post
    Thanks brah. I think I had another 10-15lbs in the tank too! I'm doing my first run of Smolov now so who knows what I'll be squatting by this time next year...
    Come to Okla. and you can squat some livestock. I'll let you eat whatever you squat
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  23. #2363
    Registered User jdjprimer19's Avatar
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    Originally Posted by spicyprice View Post
    Anyone feel like explaining what head position they use squatting and why?

    I have always followed Mark Rippetoe for squat and his rec is to keep head in a neutral position, but I notice elitefts and other seem to have folks looking up.


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  24. #2364
    1100 total wuwu joelash302's Avatar
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    I tend to look forward then throw my head up to get through my sticking point, it helps cue my hips to shoot forward. It works but I'd like to break that habit and jut be able to get the transition without giving myself whiplash.
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

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  25. #2365
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by jdjprimer19 View Post
    ENJOY!
    lol I remembered when I preached this almost a year ago in the exercise forum ... good lord it was hell.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  26. #2366
    USAPL Nut Hugger ErickStevens's Avatar
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    I look down because my gym has mirrors behind the squat racks.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  27. #2367
    U mad bro??? Milone79's Avatar
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    Originally Posted by ErickStevens View Post
    Mirin...on my quest to get to 500 :-)
    "I discipline my body and make it my slave"

    UFE NATURAL PRO BODYBUILDER


    a youtube channel; Crotone79

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  28. #2368
    Banned JasonDB's Avatar
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    Originally Posted by Milone79 View Post
    Mirin...on my quest to get to 500 :-)
    Whens gone be mine turn? :-(
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  29. #2369
    towering over asians Ajaro's Avatar
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    btw, why is it just after my squat day, Broz gym has to come out with a 3x bodyweight squat vid, and remind me how weak I am? Jesus.
    www.leangains.com
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  30. #2370
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by Ajaro View Post
    btw, why is it just after my squat day, Broz gym has to come out with a 3x bodyweight squat vid, and remind me how weak I am? Jesus.
    3x BW squat = Cool.

    Weighing 150lbs = Not so cool.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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