340x5 I foresee a 4 plate squat in the near future
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Thread: Obtaining Raw Elite at 165/181
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02-05-2013, 01:25 PM #541
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02-05-2013, 01:40 PM #542
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02-05-2013, 02:34 PM #543
haven't tried that, it actually hurts my lower back to arch with just the bar.
1rms are 385/235-245/465 have done 340x5/220x5/445x3 though. my bench has decreased dramatically since ive started working on form though.
I'll be reppin' it soon enough.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-05-2013, 03:01 PM #544
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02-05-2013, 03:02 PM #545
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02-05-2013, 03:12 PM #546
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02-05-2013, 05:05 PM #547
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02-06-2013, 12:31 AM #548
Are you pulling your shoulder blades together? May be a trick of the camera but it looks like your shoulder girdle is hanging pretty loosely on the bench. You should think about "sitting" your torso on top of your upper back, directing the pressure of the weight down in a cone
ex.
\----/ as opposed to l---l
-\--/ .....................l---l
Builds more tension, allows you to "expand" as you push the weight up, more stable base in general.Best gym lifts: S 430 / B 385 / D 480 both C&S
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02-07-2013, 11:53 AM #549
- Join Date: Dec 2006
- Location: Austin, Texas, United States
- Age: 38
- Posts: 854
- Rep Power: 386
In 2006 I was a Starting Strength success story, gaining 30 pounds of muscle and hitting 400/300/500 over seven months. Then excuses happened and my interests shifted. I made a pathetically short-lived attempt at a comeback eight months later, but that didn't last. That was nearly six years ago. I'm now 27 and am back for another shot at things. Follow my log and watch me (hopefully) get hella strong again!
My Log: http://forum.bodybuilding.com/showthread.php?t=150615573
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02-07-2013, 01:03 PM #550
This. You look way too loose and comfortable. While bench is often thought of as a chest exercise, it's really a full body lift. Pulling your shoulder blades together and getting into a good arch gives you a solid and stable platform and allows you to drive with your legs. You say getting into an arch with just the bar hurts, what about with a loaded bar? Have you tried building up to it, arch a little bit, then a little bit more, etc.?
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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02-07-2013, 03:42 PM #551
Bench just seems far too technical. Considering giving up on it and going for that Matt Sohmner total.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-07-2013, 07:46 PM #552
Intensity Day
Squats
305x1
345x5
Sumo Deadlifts
415x5
BW 178
Doing bench when I get off work. Squats were easy, u mad bro? Pulls were hard, probably given I only had 45 minutes to do this session. Will probably continue with triples on DLs or even 3 singles. Form was **** on the last 2 reps.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-07-2013, 08:05 PM #553Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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02-07-2013, 10:04 PM #554
Thanks Jshaw, squats were much easier than last week. I look seeing TM in effect. Raised VD 5lbs since last ID was hard and guess what? This weeks ID was easy, it's amazing how simple the progression is.
Decided on 1x2 then 1x1 for deadlifts so next week will be 425 1x2, 1x1. Once I miss the second rep on first set I'll just do 3 ramping singles like 425 445 and 465.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-08-2013, 05:09 AM #555
Upper Intensity
Bench
175 3x5
OHP
135x1
155x1
165x1
155x2
155x1
155x1
155x1
Not bad considering I just set squat and deadlift prs then went to work. 3rd set of bench was the easiest of the 3, focused on foot placement. Seems like when I try to arch or put all the pressure on my upper back it hurts like hurt. My traps start cramping severelytrying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-08-2013, 05:14 AM #556
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02-08-2013, 05:16 AM #557
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02-08-2013, 05:30 AM #558
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
I've never done any mobility for it and I'm extremely unflexibile...
i think you just gotta get used to it, maybe were overdoing it?? not sure. Just squeeze those shoulder blades together and bunch it up . Don't gotta get too crazy with ti but ease into it you know? Won't have the biggest/best arch and setup right away.
Like I said sometimes I gotta re-set if I'm cramping up bad during setup and get loose a bit. we gotta see some more form vids analyze what you're doingRecovering fatass
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02-08-2013, 05:55 AM #559
This. Not everyone needs or can do a super sized arch. But you should atleast pull those shoulder blades back tight, tuck your elbows, and get your legs tight so you can get some leg drive off the chest. Have you seen any of Ben Rice's videos? He doesn't have a monster arch and he does more of a legs out far and wide rather than tucked and close in.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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02-08-2013, 06:39 AM #560
Squats look better than last, depth was better. Several were clearly to depth while a couple were borederline. Seems 1-2 are always high, 3-4 and perfect and 5 is borderline.
How do you guys stretch your hams?
Thanks arian, I'll check that out and try to focus on his cues.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-08-2013, 06:44 AM #561
Lately, if I'm watching TV or something I lay down on the floor next to my door frame. I align my hip bone with the frame and raise one leg and place my heel on the frame so now my leg is pointing up 90 degrees. Then I just leave it there for 5-10 mins while I watch TV and let it stretch. Then do the other leg. If you can already raise your leg to 90 degrees then you can drop your hip alittle farther down from the frame so that you are stretching the legs even more.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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02-08-2013, 06:53 AM #562
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
x2 and ben rice videos are great all around.
play around with the different forms find what works. like arian mentioned the legs out vs tucked in. For the life of me I can NOT leg drive on my toes and feet far out like some.. Only thing that works for me is my feet tucked with heel driven into the ground. jo jordan(from elite fts) came up to me while I was benching and physically moved my foot into the right place and told me to press lol.Recovering fatass
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02-08-2013, 12:09 PM #563
This is a good hammy stretch but it does allow you to cheat a little bit and displace your other hip, which you aren't able to do when squatting/DL'ing, so you should also do one that stretches both at the same time. Sitting with your legs stretched out in front of you and trying to touch your toes/grab your feet while keeping a neutral lumbar curve is good. If it's tough to reach you can bend your knees a bit/sit on a block.
training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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02-08-2013, 01:52 PM #564
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02-09-2013, 06:38 AM #565
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02-09-2013, 07:06 AM #566
First 2 reps were borderline, last 3 reps were good.
For me I will do what izzy and Arian said, but I also just take the barbell and will do SDL's & RDL's slowly and hold the stretch at the bottom.
With your stance as wide as it is hip mobility is going to come into play too, so lots of hip flexor and groin stretches are handy too. Open up the whole area.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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02-09-2013, 09:53 AM #567
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02-10-2013, 12:27 AM #568
You had an awesome ID as well! And i think my form finally comming together is one of the biggest reasons my squat is progressing so well. I still have several cues to work on though. I actually push my knees out too far, if that's possible.
Will do, might warm up with a complex of Kloklov, ohp squats and RDL to get angus peppered. I do quite a bit of hip work; duck walks, frog thing(?), 3rd world squats and fire hydrants.
Good news, I'm up to 180 morning weight. Bad news, my job has been raping me which is why for the last two days I've ate an entire large pizza and done GOMAD plus 1-2 meals.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-10-2013, 08:47 AM #569
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02-10-2013, 03:04 PM #570
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