Renton's Novice SS Log - Page 6

Parlay Slow · 07-19-2009, 07:18 AM

Squats are not to parallel.

Immediately stop checking your back angle in the mirror when you deadlift. You don't know what it feels like to have your back in extension. Perform the drill on page 38 of BBT 2nd edition.

Soulman · 07-19-2009, 07:34 AM

Striking the balance between hip drive and not too much butt wink is sort of hard imo.

Renton,
I find that sitting down in the position at the bottom of the squat without any weight as showed on page 14 of the book can be helpful. Usually the correct stance is wider than one you instinctively use.

Spenda · 07-19-2009, 07:01 PM

anyone think his bench press grip is too narrow?

milesdyson · 07-19-2009, 07:27 PM

it might be slightly narrow but it doesn't look way out of line. i can't really make out the markings on the bar, but the rings seem way farther apart than they are on the bars at 24hr fitness.

reminds me, i need to tape myself benching.

axel_nld · 07-19-2009, 07:29 PM

squat. depth seems a little shallow, not much else actually, just keep pushing your knees out and sit back.

bench. grip seems pretty narrow, the way your doing it its a tricep dominant lift, i think you'd be served well if you widened your grip a bit.

deadlift: as said your back is not extended but what amazes me is that people have not mentioned the blatant mistake you made on the second rep. you are jerking the weight up! there slack in your elbows and you are using momentum to get the bar up. this is BAD, BAD, BAD. the moment your elbow locks out there is a sudden surge of tension in your biceps, and doing that with heavier weight you run the risk of tearing your biceps off. stop that immediately.

next to that do what derosnec said, watch rips vid and follow his setup all the way, this should put you on your way to better form.

Renton · 07-19-2009, 07:39 PM

Quote:

Originally Posted by axel_nld

deadlift: as said your back is not extended but what amazes me is that people have not mentioned the blatant mistake you made on the second rep. you are jerking the weight up! there slack in your elbows and you are using momentum to get the bar up. this is BAD, BAD, BAD. the moment your elbow locks out there is a sudden surge of tension in your biceps, and doing that with heavier weight you run the risk of tearing your biceps off. stop that immediately.

So basically you are saying that I need to keep my elbows locked out from the start of the movement and more gradually apply force to the bar?

axel_nld · 07-19-2009, 07:43 PM

Quote:

Originally Posted by Renton

So basically you are saying that I need to keep my elbows locked out from the start of the movement and more gradually apply force to the bar?

yes, indeed. when you are setting up, pull all the slack out of the bar and arms, and then when you are totally tight start squeezing it up without any jerking motion. (when you have the bar on the ground theres a little slack between the plates and the barbell)

Spenda · 07-19-2009, 07:52 PM

Quote:

Originally Posted by milesdyson

reminds me, i need to tape myself benching.

nah, my self-esteem is already at an all-time low tyverymuch

Spenda · 07-19-2009, 08:05 PM

also, possible your bar path is too up/down on the bench, I don't think it's hitting low enough on your chest. So, try a few w/ slightly wider grip and tuck the elbows more, allowing the bar to hit lower.

just mai 2 cents

Parlay Slow · 07-19-2009, 10:35 PM

Quote:

Originally Posted by Renton

So basically you are saying that I need to keep my elbows locked out from the start of the movement and more gradually apply force to the bar?

Your elbows needing to be locked at the start of a deadlift is a revelation? Whaaaa?

Renton · 07-20-2009, 12:38 AM

Quote:

Originally Posted by Parlay Slow

Your elbows needing to be locked at the start of a deadlift is a revelation? Whaaaa?

well it was the mainly the "gradually apply force" part that revelated me.

Barge Ass · 07-20-2009, 02:31 AM

Tennis ball under the chin is a good way to learn hip drive. Lead with the sacrum. Break at the hips. You break at the knees.

kidcolin · 07-20-2009, 06:16 PM

Quote:

Originally Posted by Renton

Could you PLEASE explain to me this mythical beast known as hip drive? That phrase frustrates me more than anything else because I can never what people are seeing when they say this.

think about pushing your ass up through the ceiling. Or google "rip hip drive" and you'll see it. The problem I have is exaggerating hip drive and driving them up without my chest/shoulders coming along.

Deadlifts are kind of a disaster. Take your time. Set up as shown in Rip's DL set up vid. Bar over mid foot (closer to the shin than you think, since a bunch of your foot in under your leg already), break at the hips to grab the bar, then bend knees and stop when your shins touch the bar. Big chest, tight, straight back. Pull. No jerking. Just pull and keep pulling until your locked out. ARMS STRAIGHT.

There should be no movement like hips dropping and driving back up. Just pull.

kyleb · 07-20-2009, 06:31 PM

Rippetoe's Squat/DL form videos on YouTube are great. I actually think DL form is harder to F up than squat form, because pulling with a rounded back obviously feels terrible. Squatting with a rounded back doesn't feel much different.

Renton · 07-22-2009, 02:48 AM

Flaked out on the monday workout,

squat 140 1x4 (+5), 135 2x4, much harder now that im going below parallel lol

ohp 65 3x5 (+3), no problems

chin negs

I'm still having immediate-onset dull pain in my quadriceps during squats. Not really sure what to do about this, and theres a pretty good chance it psyched me out of getting full sets today. The other thing I'm wondering if I should do is reset 20 pounds or so on squat to improve form. Appreciate advice.

Press was easy and I'm glad to be progressing again. I might go for a 5 pound jump next time.