How's your bench form? I'm still working at it, but I've made big improvements in what I can bench just by focusing on form. And I think chin ups will help you make progress on the bench.

Filmed it today, uploaded it to youtube which apparently thinks my form sucks so much it needs to be processed for 15+ mins. Didn't help trying a second time, so probably posting it tomorrow since it's 1:30 am here now.

Edit: noticed from reviewing myself I use a grip that's too close, widening should help.

My fantastic bench press

Like I said grip is too close, afaik humerus should be vertical at the bottom. What else sucks?

I think you could work on your arch and fix your feet harder into the ground. As you've said widen the grip and tuck your elbows.

2.5kg jumps in any pressing exercise is a lot. As Rip would say, "JESUS TAP DANCING CHRIST ARE YOU MAKING 2.5 KG JUMPS IN THE PRESS?"

Video comments: Grip is far too close, you have little to no arch and probably poor leg drive off the floor. The latter is my biggest problem.

2.5kg jumps are too big? Even in the first few months of SS? I was under the impression that this was ok. I've been making 5 pound increases on bench successfully for a while.

Not necessarily in the first few months, but if you're stalling and still trying to jump 2.5kg, that's your problem.

Thanks guys. I tried the bench dave tate-style a while back with feet way further back, and to be honest I preferred that style. Leg drive is almost automatic and the same for back arch. Is there a reason not to do it that way instead of Rip's set-up given those facts?

Also I've ordered fractional plates so will use those for both press and bench.

And man, I really need to get a tan. Or try out for True Blood.

2009-10-29

Felt beat up and battered today. During the warm-up sets of the squat I could just feel that this was not going to work - bad pain in front hip flexors again for first time in a good while. So f it, did some lighter sets and called it a day on the squats.

Press:
3x5x45kg (99 lbs)

Better form this time - making sure elbows are forward helped a lot. Will possibly be able to advance 2.5 kg next time actually.

3rd work set
On the first work set, I decided to try breathing at the bottom instead of at the top and found I preferred that. Breath is a bit screwed up on the set due to usually breathing at top.


Deadlift:
Still way sore from last time and the retarded lifts I did then, had already decided to do pull-ups this workout. I think it's time to switch to deadlifting 1/week anyway, per the PPST SS program. Practiced extensively on getting proper form, but I'm seriously unable to keep my back in proper extension that deep. Had brother's gf take pics of my form...see next post.


Rack pull-ups:
3x10
Instead of using the assisted machine on these, decided to try the rack pull-ups. Barely managed 10 reps on last set. Will continue doing these on the pull-ups and stick to standard on the chins.

Deadlift set-up pics



Alright, this is the best I can do with the bar in the proper height. I clearly have problems both with thoracic and lumbar extension, with lumbar being worse.





Here I'm in a slightly higher position, and thoracic extension is better. Lumbar extension is still ****.

I've seriously tried to squeeze chest up and put lower back in extension for all its worth here - I'm just not able to do better.

I had a minor back injury in my lower back 5-6 years ago, dunno if this could be the cause. Two of the vertebrae in my lower back got pushed together, squeezing some nerves in between them. Had this for nearly a year before a manual therapist fixed it.

I've always had pretty ****ty posture.


So what's my play, just do exercises to try to get more flexible?

Form check brother's squat.

Press form looked pretty good except for the 2nd rep, which you had in front of you a bit. Your brother never got close to parallel on his squat set.

no idea about the DL.

brother's squats are a good few inches above parallel, and he's not looking down. Other than that, looks like good hip drive.

your brothers knees appear to be going forward at the bottom, plus his depth is questionable at best.