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  1. #2251
    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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  2. #2252
    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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  3. #2253
    rainy day in pizzaville snrygo's Avatar
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    Zack, try wall squats for practise sitting back.
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  4. #2254
    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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  5. #2255
    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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  6. #2256
    Kfme 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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  7. #2257
    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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  8. #2258
    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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  9. #2259
    Approaching Infinity Shazriki's Avatar
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    Good afternon nutmisc. Feeling good because I hit a 440 PR on deadlifts yesterday on prep!

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  10. #2260
    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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  11. #2261
    USAPL Nut Hugger ErickStevens's Avatar
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    "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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  12. #2262
    Boomer Sooner PhiSig2298's Avatar
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    On spread ErickStevens
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  13. #2263
    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...
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  14. #2264
    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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  15. #2265
    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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  16. #2266
    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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  17. #2267
    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.
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  18. #2268
    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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  19. #2269
    USAPL Nut Hugger ErickStevens's Avatar
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    I look down because my gym has mirrors behind the squat racks.
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  20. #2270
    U mad bro??? Milone79's Avatar
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    Originally Posted by ErickStevens View Post
    Mirin...on my quest to get to 500 :-)
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  21. #2271
    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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  22. #2272
    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.
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  23. #2273
    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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  24. #2274
    towering over asians Ajaro's Avatar
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    Originally Posted by ErickStevens View Post
    3x BW squat = Cool.

    Weighing 150lbs = Not so cool.
    Thats true. But at 430lbs, thats still pretty damn strong.
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  25. #2275
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by ErickStevens View Post
    Weighing 150lbs = Not so cool.
    “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. #2276
    USAPL Nut Hugger ErickStevens's Avatar
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    ^ Rustled jimmies alert.
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  27. #2277
    Banned JasonDB's Avatar
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    Originally Posted by PerpetualMotion View Post
    Originally Posted by ErickStevens View Post
    ^ Rustled jimmies alert.
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  28. #2278
    I'm VitaminVendetta PerpetualMotion's Avatar
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    My jimmies are perma-rustled. Ha!
    “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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  29. #2279
    Registered User FitnessCPA's Avatar
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    People who weigh 150 are pathetic. I haven't weighed that little in like 48 hours and I'm never going back.
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  30. #2280
    Will lift for food. HunterCML's Avatar
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    Need form tips!

    Squats: think that I'll finish Madcows without stalling on squats. These felt easy. Sorry about the random bro walking in.



    Bench: I need desperate help here. This is the third time I had to restart. I should be at like 245 x3 by now. Bench never goes up. This is the first time I've video'd myself benching. Sorry for the angle. Give what advice you can.



    I think I need more bench volume. I respond well to it.


    Advice pls.
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