Very nice lifts man. Random question though, why do you always squat in a hoodie?
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02-06-2012, 09:49 PM #721
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02-06-2012, 09:51 PM #722
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02-06-2012, 10:17 PM #723
205+ will finally be mine tomorrow! Ass and hammies were destroyed the next morning, and not as much low back soreness as conventional dls afer!
And the chinup thing... My OH Press hasnt been going up on 5/3/1, but its been working quite well for my other lifts so I dont wanna stop 5/3/1 so i just decided to do an upper body pull as my main lift that day then after maybe sets of 5 on incline?
390 x 3
Bench
237.5 x 4
Chins
+55 x 5
Sam hit 370x5 squat which looked like a warmup (srs), 345x5 deadlift, and 275x3 bench.
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02-06-2012, 10:25 PM #724
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02-06-2012, 10:29 PM #725
- Join Date: Sep 2006
- Location: Washington, United States
- Posts: 2,653
- Rep Power: 2826
Mark, look at the action of your heels during the descent and then right as you begin the ascent. Do you see how you dig them in and drive them down? You lost your arch because you didn't keep your heels driven into the ground. Now, look at the top of your reps as you lock out. Specifically, look at your shoulder height and the bar height. You're exaggerating the lockout and unpinning your shoulders. If you had the same tightness from rep 1 to rep 5, you would not have missed rep 5.
The biggest problems, IMO, in order are:
1) You need to keep your heels driven into the ground at all times
2) You need to maintain upperback tightness through the lockout.
3) Your breathing sucks. Do not breathe completely out and then take a full new breathe at the top.
ALL of these things are a result of you relaxing at the top of each rep. This set, unlike previous sets I've seen from you, looked like a group of singles. You can chill at the top for a few seconds, but you CANNOT relax everything and then expect to reset your tightness on the way down.
A strict powerlifting set up is extremely uncomfortable and your entire body must work in concert to keep it maintained throughout the duration of the set. Do not relax ANYTHING between reps.www.PowerliftingToWin.com
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02-06-2012, 11:09 PM #726
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02-06-2012, 11:35 PM #727
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02-07-2012, 12:39 AM #728
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02-07-2012, 10:58 AM #729
- Join Date: Jun 2009
- Location: Russian Federation
- Age: 33
- Posts: 4,953
- Rep Power: 3836
Squats are a lot deeper than last time, good job. Also, it looks like you kinda lose upper back tigthtness after you complete every rep on Bench, it looks like you let the weight jerk you up a little because you're pushing so hard, control that man. Have a look at my recent Bench vid in log, check out my feet position, I think if you try the same it will improve you arch/tightness.
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02-07-2012, 11:37 AM #730
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02-07-2012, 04:48 PM #731
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02-07-2012, 08:45 PM #732
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02-07-2012, 08:54 PM #733
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02-07-2012, 09:16 PM #734
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02-07-2012, 09:47 PM #735
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02-08-2012, 12:03 AM #736
- Join Date: Sep 2006
- Location: Washington, United States
- Posts: 2,653
- Rep Power: 2826
If you can do it on one breath, do it on one breath. This takes considerable practice and skill.
If not, you still don't want to let ALL of your air out at any point. Take short breaths and try to reset as much as possible at the top before descending. You'll never be as tight as your first rep, but you won't lose as much with this method.
Mark, I just watched the squats, and though you are deeper in the sense that you are closer to the ground and your ROM is longer, every single one of those looked a bit high to me. Your thighs are sloping upward in the hole and it looks like your hip joint is above the knee. Get Sam to watch during your sets and maybe cue you if you can get psyched without the headphones. He has a good eye for this stuff.www.PowerliftingToWin.com
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02-08-2012, 06:11 AM #737
- Join Date: Oct 2009
- Location: Connecticut, United States
- Age: 31
- Posts: 2,573
- Rep Power: 1400
...tree niny squat...
watBANG BANG ALPHA GANG
***Team Baco_Bacon***
~~~PULLUP CREW~~~
Somerandom/Ryandrummer's Log: WRESTLING BEARS AND EATING ICE CREAM SANDWICHES
http://forum.bodybuilding.com/showthread.php?t=139306083&page=7
Current
175/265/335
775 Total
Goals
225/315/405
"All my life I have been nothing... I don't plan on going back to that."
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02-08-2012, 06:15 AM #738
- Join Date: Jan 2009
- Location: Oxford, Michigan, United States
- Age: 32
- Posts: 7,646
- Rep Power: 5535
fark baco man, squats are getting strong! when you maxing out?
"I am fueled by all forms of failure. I paid the price so I'll take whats mine!"
"Obbession is a word the lazy use to describe the dedicated"
"The only easy day was yesterday"
My Log: http://forum.bodybuilding.com/showthread.php?p=359214151#post359214151
~~Brothers of Iron~~
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02-08-2012, 11:22 AM #739
- Join Date: Mar 2006
- Location: Las Vegas, Nevada, United States
- Posts: 1,467
- Rep Power: 2923
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02-08-2012, 12:36 PM #740
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02-08-2012, 12:49 PM #741
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02-08-2012, 01:02 PM #742
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02-08-2012, 01:09 PM #743
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02-08-2012, 02:25 PM #744Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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02-08-2012, 02:38 PM #745
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02-08-2012, 03:37 PM #746
- Join Date: Sep 2006
- Location: Washington, United States
- Posts: 2,653
- Rep Power: 2826
If you don't squat to depth, your squat doesn't count in a meet. If you're into powerlifting, hitting depth on your squat is of the utmost importance. It took me two minutes, tops, to make that screen shot. If you don't understand why it is important to make sure you're hitting depth, if you don't understand why the minutia counts, you're not a powerlifter. The rules are strict. Unless the top of the thigh at the hip joint passes below the knee (i.e. you must BREAK parallel not just squat to parallel), your squat doesn't count. You get a 0 for that attempt.
What I don't want to actually clutter Mark's log with is an argument about why hitting depth is important. For a powerlifter, this isn't a minor issue. This is the difference between your squat not being counted, AT ALL, and setting records/PRs in a meet. Like I said, if Mark doesn't find that picture valuable, I'd be pretty surprised, but I've been wrong about plenty of things before.Last edited by IzzyT; 02-08-2012 at 07:53 PM.
www.PowerliftingToWin.com
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02-08-2012, 03:49 PM #747
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02-08-2012, 04:15 PM #748
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02-08-2012, 06:16 PM #749
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02-08-2012, 08:14 PM #750
- Join Date: Jun 2009
- Location: Bothell, Washington, United States
- Posts: 13,237
- Rep Power: 9295
Will try to reply to everything by the end of the night. I have A LOT of homework to do and frankly this is not on the top of my priority list at the moment.
As for Izzy - I appreciate any sort of criticism. I don't mind whether it has to do with arguments depending on who/what is correct or even pictures to prove something. I'll get back to you all soon
Thanks, guys.live.laugh.lift
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