x-posted from my log, squat 145x5
1st set


2nd set

renton. they look fine bro. keep it up.

marlin, those look very good. Just be sure to keep the weight on the heels.

Looking good! Moar weight.

You could possibly sit back a bit further with the weight. Also, your wrists are bearing a bit too much of the weight, try and keep them straighter/over the bar. Review the LRB video on elbow position for some helpful tips.

marlin - +2 to keeping your weight on your heels that KC mentioned and +1 to the wrist position Aidan mentioned. Neither seem like huge issues on your actual sets as you were able to get them relatively easily but as you move up and it's harder, being cognizant of those things now should help.

Cross-posted from my log.

Squat form check:



Deadlift form check:

your vids are private.

Edit - nevermind, fixed. I got confued between private and unlisted. They should work now.

Squats look good! You don't have to crane your neck so heavily to look up, a little bit down of straight ahead is better (neutral neck).

Deadlifts are also pretty good imo, except you shouldnt really touch and go. The bar should be at a dead stop and not using any bounce or stretch reflex between reps. You could possibly do with getting your hips a bit higher to start. This will move your shoulders slightly further forward so the bar rests under the center of the scapula off the floor - the cue here is "chest up" rather than "hips down" to set the back angle at the start of the rep.

PokerRon

This was the first and really only thing I noticed on squats:

On your DLs there are a few things I noticed:

- Same point about your neck from the squats. It's better long-term to keep a neutral neck for your spine so I'd recommend looking down.

- As Aidan mentioned, you're not doing conventional deadlifts - your form is conventional but you're using a "touch and go" style. The "dead" part of "deadlift" is for dead stop afaik and you'll likely benefit long-term by doing then from a dead stop. Having said that, the touch and go method I don't think is necessary awful or anything and I assume plenty of strong ppl do that. But I'd guess you'll run into issues getting the bar off the floor at heavier weights and really only are training that fully during your first rep.

- It doesn't seem like you are finishing on your DLs almost at all. You really want to squeeze your glutes through hard and stand up tall at the end of the DL. The cue that helped me learn this was to really hump the bar at the end. You don't need to do a shoulder shrug or anything, just stand up tall and finish the pull strongly.

- I thought the barpath looked fine but besides potentially moving your hips up a bit to keep your scapulae above the bar at the beginning of your lift, you could also potentially start with the bar closer to your shin, it's hard to tell from the video but you may not really be over the true mid-foot, but slightly in front of it.

Oh, I just realized you were the one posting in the Beginner thread about low back stiffness stuff right? Taking a closer look at your lower back it's hard to tell if it's set very well to start. I'm not sure if it's the touch n go method or not but there is a bit of rounding at the bottom of your pull which you'll want to be careful about. It doesn't really seem bad but I dno, given your back history and backs in general it seems smart to be more careful and nitty about your low back position on lifts than not.

Thanks for the responses guys. Yugo - yes I was the guy with the back problems, hence the really light deadlifts today. Felt fine today so will start building the weight back up.

Will try to correct the neck thing, that should be fairly easy. As should finishing the deadlift properly.

I don't usually do touch-and-go. For some reason I find myself doing it like that when I'm warming up or doing light sets like today. I do normally do a proper dead-stop when I lift heavier, but will make sure I keep that in mind.

I'll record again in a week or so. I should be back up to deadlifting properly then so I can see what my form is like when the weight is more significant. Will be interesting also to see if I can keep the good squat form when they start getting difficult as at the moment I'm still lifting well within my max - I think about 3-4 more workouts with +5kg per workout should get to the point where I start really feeling it so I'll post again then.

Yeah deadlifts look like you are standing too far from the bar to get additional depth and a more closed knee angle. Differences in anthropometry aside, your knee angle should be like 135 degrees and its closer to 90 degrees. For most people that much of a closed angle is impossible without standing farther from the bar.

Hang power clean 145x3

pretty good. you short the triple extension considerably. make sure you stand all the way up before you get your hips thru, it may help to go from a dead hang. also try some hang clean pulls; your footwork looks pretty good

Took some vids of my squat today from a different angle and it looks like my ass is coming up a bit quicker than my hips and chest at the bottom of the lift. Is this a problem?



Also took some OHP vids. After watching them it looks to me light I might have too much of a curve in my spine. I tucked my tshirt in at the back to try and get a bit of a better view on the second set.

Squats look great, i don't think what you said is a problem as long as the weight isn't shifting to your toes.

OHP, your elbows are behind the bar instead of in front, so work on setting up. Slightly shrug your shoulders and try to rest the bar on your delts if you have the flexibility. You also aren't moving your hips forward at the start like rippetoe recommends but idk how important that is. Are you breathing between reps or holding your breath for the whole set? You might have issues with fainting in the future if its the latter.

(Disclaimer: I'm still pretty new to this.)

Pretty sure it's not coming on to my toes but will bear that in mind on Monday.

I see what you mean about the elbows. Tbh I'd never really read up too much on the OHP so I'll look for some vids about the setup.

I usually hold my breath for the set on OHP as I find it helps keep body tension. I've done the program before a few years ago and never had any issues with feeling faint on the OHP. Had to lie down a few times after deadlifting heavy though.....

It just seems like a bad habit to get ingrained. Also I know the work is 95% anaerobic, but isn't there some benefit to breathing between reps other than comfort?

Deadlift 295x5


First deadlift vid I've put up. All comments are welcome.

Your ass looks a bit low, are you sure you are near enough to the bar and not rolling it forward? Could be fine. Also your back looks like **** when u set the weight down.

DLs look pretty good. An even better "angle" would be to show the bar as well to see barpath and stuff during your pull. I agree that when you put the bar down perhaps you aren't being as careful with your back as you could be. Unless you literally are going to drop it, I think it's generally smart to maintain tightness as you lower it. This also helps me lower it properly and not bang my knees as much but in general seems like a good idea.

Also, you may want to look down and keep your neck at a more neutral angle. Where you look on DLs I don't think affects the pull too much so keeping your neck from having to flex much should be a good long-term practice.

Thanks guys. This is the first video I've taken of DL. When I watched it back, I was thinking "That looks....not good. Let's see what the 2p2 dudes say!"

I'll keep em comin. Appreciate the feedback.

Shrog - what didn't look good to you?

poker,

your ass literally can't rise before your hips. they're the same thing. Your squats look fine. Everything is coming up as one imo.

The way my back looked after each rep, when I put the weight down. Was being lazy. I thought the rest was decent.

I took a squat video from behind and it looks like the weight is shifting to one side and I'm not sitting back straight. How bad is it and what can I do to fix it? It might have something to do with my right hip flexor being tight/sore and my left knee not being 100% yet.
165x5


Bench 155x8