Out of Skinnyville - Pummi's (B)log - Page 8

Weight coming forward has been my biggest issue w squat from the get-go. Everything seems to go fine first half of the descent but then I start falling down/forwards instead of down/back.
But yeah, I guess it's not as bad as in the beginning and I'm positive that some day soon I'll truly get it.

My friend's had the same problem since the start. What fixed it for him was a cue to really tighten his glutes/hamstrings before squatting, just as hard as you tighten your lower back/abs. Worked like magic, and suddenly his squat looked good.

Cliffs: be tight all over for every lift, even in places you didn't think it was necessary.

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12-21-2011 , 12:22 PM

#178

Pummi81

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Quote:

Originally Posted by Soulman

My friend's had the same problem since the start. What fixed it for him was a cue to really tighten his glutes/hamstrings before squatting, just as hard as you tighten your lower back/abs. Worked like magic, and suddenly his squat looked good.

Cliffs: be tight all over for every lift, even in places you didn't think it was necessary.

I basically do this already, but isn't it inevitable to lose the tightness in glutes/hamstrings as soon as one breaks his/her knees?
That's what happens when I squat anyways.

A quote from SS2 (page 47):

"The answer is to learn to squat with the knees in the proper place, and to move them correctly during the descent. One approach is to make all of the forward knee travel occur in the first third or half of the descent. From the top, shove the knees forward and out to the place they will end up, just in front of the toes, and then the rest of the movement will consist of the hips moving back and down."

Maybe I'll try that approach tomorrow.

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12-21-2011 , 06:58 PM

#179

waq

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Yes weight is being transferred to the front of the foot at the bottom but you are also rocking back on your heels at the start of the decent to the point that the front of the foot is lifting off the floor. More so on reps 3-5. Maybe weight going forward is compensation for starting decent with weight going backwards.

Your quote from SS2 seems like it might correct this.

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12-22-2011 , 03:20 AM

#180

Pummi81

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Quote:

Originally Posted by waq

Good catch, I've tried to pick up my toes on purpose before but this time I did it unconsciously.

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12-22-2011 , 07:12 AM

#181

Pummi81

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22.12.2011

SS-workout # 17

I've been sleeping pretty poorly last couple of nights so expected everything to be struggle. I was right.

SQ:

3 x 5 x 62.5 kg / 138 lb

BP:

1 x 4 + 1 x 5 + 1 x 4 x 53 kg / 117 lb

Missed the last rep of 1st and 3rd set.

HC:

5 x 3 x 37.5 kg / 83 lb

Next time I'll get to 40 kg so I can try PC's for the first time.

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12-27-2011 , 03:33 PM

#182

Pummi81

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All right, back from the holidays, missed one workout that was scheduled on xmas eve. (1st missed w-o so far)
Also didn't eat as well as usually (I basically dislike all the xmas-stuff) but hopefully back on track w lifting/eating again.

27.12.2011

SS-workout #18

SQ:

3 x 5 x 65 kg / 143 lb

OHP:

3 x 5 x 39.5 kg / 87 lb

DL:

1 x 5 x 85 kg / 188 lb

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12-28-2011 , 03:59 AM

#183

Pummi81

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Food:

During week #6 I ate...something.
Didn't bother tracking anything thru the holidays but apparently I ate less than usually i.e no weight gains.

BW = 66.6 kg / 147 lb (+ 2.8 kg / 6 lb)

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12-29-2011 , 03:19 PM

#184

Pummi81

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29.12.2011

SS-workout #19

Pretty meh workout, everything felt just sluggish, prolly due to sleeping really poorly.

SQ:

3 x 5 x 67.5 kg / 149 lb

BP:

1 x 5 + 2 x 4 x 53 kg / 117 lb

This was my second attempt w this weight and I missed the last rep of 2nd and 3rd set. fml.

PC:

5 x 3 x 40 kg / 88 lb

First time doing these from the floor and it showed, my form was atrocious, seems like I completely forgot to jump and instead used my hands to rack the bar. I think I won't be adding weight before I can do today's weight at least semi-correctly,

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12-30-2011 , 12:24 AM

#185

DWarrior

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As far as I know, you can just think of the PC from the floor as a deadlift on the first pull (floor->thigh) and then a hang clean (thigh->rack). Don't think of it as accelerating right from the floor. You can make the first pull exaggeratedly slow, and explode on the second pull.

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12-30-2011 , 04:15 AM

#186

Pummi81

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^All right, need to try that.
Also, I was thinking that next time I could try, at least for warm-up sets or a first couple of work-sets, do hang cleans from below the knee and then proceed to doing them from the floor.
Like they did in the SS-dvd.

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12-30-2011 , 04:30 AM

#187

Pummi81

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About programming:

I think I'll incorporate chins next week, so instead of doing DL and PC 1.5 times per week I'll be doing DL/PC/Chins, all once per week.

YNDTP:

I'm getting really fed up with commuting by car/bus, I wanna bike goddamnit.
But I can't bike 5 days a week and squat 3 times a week. That's just too much for my poor legs.

So, I'm thinking I'll (uh-oh) decrease squatting frequency and do some more upper-body stuff instead, prolly pull-ups and/or dips.

So below is what I had in mind:

Tuesday:
Squat
BP/OHP
PC

Thursday:
BP/OHP
Pull-ups/Dips
DL

Saturday:
Squat
BP/OHP
Chins

Thoughts?

Last edited by Pummi81; 12-30-2011 at 04:39 AM.

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12-31-2011 , 03:30 PM

#188

Pummi81

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31.12.2011

SS-workout #20

SQ:

3 x 5 x 70 kg / 155 lb

OHP:

1 x 4 x 41 kg / 91 lb
2 x 5 x 40 kg / 88 lb

Failed the last rep of 1st set so did last two sets w 40kg which is 0.5 kg more than last time.
I think I'll start adding only 1kg between workouts from now on.

DL:

1 x 5 x 87.5 kg / 193 lb

Anyways, now it's time to PAAAARTAY!
Happy 2012 everyone!

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01-03-2012 , 02:56 PM

#189

Pummi81

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3.1.2012

SS-workout #21

BP:

3 x 5 x 53 kg / 117 lb

3rd time with this weight. It was still a struggle but finally I did it.
Looks like in addition to overhead press I need to start adding only 1kg / 2lb to bench press as well.

SQ:

1 x 5 +
1 x 2 x 72.5 kg / 160 lb

While clearing the yard from snow yesterday I slipped and I think I tweaked something in my left thigh.
Warmup and first workset felt ok-ish but then in the midlle of the workset #2 the pain aggravated so I decided call it quits.

Chins:

6 / 6 / 6

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01-03-2012 , 05:55 PM

#190

Soulman

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I'd look into Greyskull Linear progression if I were you (strengthvillain.com, it's on the forums + e-book). It's 2 days a week squatting + GTG chins/push-ups etc, pretty much in line with what you described.

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01-04-2012 , 04:52 AM

#191

Pummi81

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Food:

Week #7 - I was too lazy to track things, but I'm sure I ate at a surplus.
I'll get back on tracking **** to ensure that I get at least +500 kcals/day.

BW = 67 kg / 148 lb (+ 3.2 kg / 7 lb)

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01-04-2012 , 04:57 AM

#192

Pummi81

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Quote:

Originally Posted by Soulman

Okay,
Below is what I'm doing/going to do from now on, but yeah, I'll take a look into GSLP before setting it in stone.

Tu:
BP/OHP
SQ
Chins

Th:
BP/OHP
PC
Pull-ups

Sat:
SQ
BP/OHP
DL

Basically it's 4/5 ratio for 'lower-body'/'upper'body' -lifts instead of 6/3 of strict SS.

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01-04-2012 , 05:14 AM

#193

Pummi81

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A couple of videos from yesterday.

Bench:

Trying to apply Tate-style but feeling very weak/awkward.

Squat:

Basically still having the same issue as from the get-go -> knees/weight traveling forward at the bottom position.

Anyhoo, as always, any critique/advice is very much appreciated.

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01-05-2012 , 04:30 AM

#194

Pummi81

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Re: GSLP.

Quote:

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

At a first glance it looks good to me. But no PC's other than maybe as warmups for DL?

I assume "Bodyweight Chins are done every day" means they're done on rest days too, GTG-style?

The guy behind the program is releasing 2nd edition of his book soon http://strengthvillain.com/forum/vie...php?f=9&t=2962 so maybe I'll continue with what I'm doing now until I get my hands on the new book and then reconsider.

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01-05-2012 , 07:13 AM

#195

Pummi81

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Quote:

Originally Posted by Pummi81

Squat:
Basically still having the same issue as from the get-go -> knees/weight traveling forward at the bottom position.

After passing my BW, squat 5RMS are getting pretty heavy and I feel like my form is still somewhat questionable - knees travel too forward and I'm not too sure about my lower back, either.
I wonder if it'd be wise to reset squat now by 10% to give myself a better opportunity to work on the form?
One thing to note is that my sciatica, while better, is still there.
When I extend my lower back I can very often feel sciatic nerve pain in my right buttock/leg.

Last edited by Pummi81; 01-05-2012 at 07:19 AM.

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01-05-2012 , 08:21 AM

#196

Soulman

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Yeah the program doesn't contain PCs beyond that. You can adjust it to do more PCs obv.

BW chins AND push-ups are meant to be done every day, yeah. You don't really need the book, but it's ok enough.

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01-05-2012 , 09:37 AM

#197

Pummi81

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A'it, I think I'll be doing GSLP then, starting next week.
I've been browsing thru this thread -> http://strengthvillain.com/forum/viewtopic.php?f=9&t=89 and so far I like what I've read.

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01-05-2012 , 09:50 AM

#198

Soulman

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Yeah it's a pretty good program.

Chins/push-ups are done either frequency style (4-5 sets a day with 50% of max reps) or ladder style (1, 2, 3 ---- (break if needed) ------ 1, 2, 3 ----- (break) 1, 2, 3).

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01-05-2012 , 10:30 AM

#199

Pummi81

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Okay, I think I'll start w frequency style.
Prolly something like 2 sets of both chins and push-ups right out of the bed, 2 more sets after work and 1 more later in the night.
My max chins is prolly 6-8 so I guess I'll start w 3 or 4.
Push-ups, no idea really, haven't done them for ages, need to try my max I guess.

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01-05-2012 , 10:34 AM

#200

Soulman

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FWIW he basically recommends spreading out the frequency sets as much as you can, but it's not a big deal if you do 2 sets relatively close imo. I'd prob start with 3 or 4 sets too. He recommends adding a rep or set every week. Obv adding a set should be done more rarely.

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