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.
"That's right, I don't care how big you are, if you aren't strong you're a sham. Having big muscles and no strength is the training equivalent of wearing a strap-on." - Jim Wendler
I usually stand on one of those rebook step up things - I'm always afraid the damn thing is going to snap. Anything lower and I feel I don't get much carry over.
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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.
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.
Work harder, smarter, and longer - overtraining is simply a state of mind.
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.
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
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.
"Whoa, peanut-butter does look a lot like Cum." - Alan Aragon
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.
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
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...
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I was all like
Last edited by DaBubzy; 04-25-2012 at 03:10 PM.
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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
Location: Greenville, South Carolina, United States
Age: 28
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Originally Posted by spicyprice
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.
"...any statement, whether made by a scientist or not, should be open to logical analysis. Immense prestige and authority does not compensate for faulty logic." John Lennox
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.
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