*** H&F Form Check Thread *** - Page 57 - Health and Fitness Forum

bro squats 140
2nd set

press 110
2nd

rows 95

squat 215
2nd
3rd

press 115
2nd

rows 125

On my squats I'm gonna work on the knee cave by really focusing on keeping knees out and also going to do some glute/ham assistance. I wonder if I actually go too deep for my squats? Also ordered a foam roller.

Idk whats good with my bros rows, he really struggles with them and I think overall needs to work on his flexibility.

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08-20-2011 , 07:37 PM

#1402

TomHimself

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Also I have some adistar weightlifting shoes, should I use them for LBBS?

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08-20-2011 , 08:28 PM

#1403

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by TomHimself

Also I have some adistar weightlifting shoes, should I use them for LBBS?

yes! They work best for squats imo. Dont use them for DLs.

The knee cave is still bad. Yeah, focus on shoving them out on every rep. Doing lots of glute assistance work should def. help. Some single leg work might help too - like step ups or split squats. idk if the depth affects knee cave.

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08-20-2011 , 08:44 PM

#1404

TomHimself

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With the adistars they are more for olympic lifts though right? and low bar squats arent oly, i thought low bar were better suited with converse chuck taylor type sneakers or no?

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08-20-2011 , 08:58 PM

#1405

cha59

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I dunno - maybe....

I like squat shoes for high bar, low bar and front squats. They suck for RDLs and make the ROM on DLs a bit longer, which isnt good. I dont do Olympic lifts or cleans.

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08-20-2011 , 10:46 PM

#1406

Phatony

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Join Date: Jul 2009 Posts: 1,317

Rip says to use oly shoes for squats

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08-21-2011 , 01:03 AM

#1407

Parlay Slow

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Quote:

Originally Posted by TomHimself

With the adistars they are more for olympic lifts though right? and low bar squats arent oly, i thought low bar were better suited with converse chuck taylor type sneakers or no?

Give each a try, and go with what you like.

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08-22-2011 , 10:25 AM

#1408

TruFloridaGator

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Squat 5x210 & Press 5x87.5:
http://www.youtube.com/watch?v=xBycxgLQDM0

End of a crappy week, dead tired, but still looking for things to improve. You could really tell with my squat control.

Thanks ahead of time!

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08-23-2011 , 10:18 AM

#1409

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

DL 335x1

What is the pacing for a 5RM- like time in between reps? I used a reset for every rep with 5-10 seconds in between. This was the ****tiest rep of the 5. Still looks like there is a bit of rounding coming off the ground. I have been doing the mackenzie(?) exercises for lower back and can say today I had 0 pain after lifting.

I'm really trying to focus on setting the back, maintaining angle, and driving through the heels- this seems to be a step in the right direction.

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08-23-2011 , 01:02 PM

#1410

AGame18

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High bar squats (skip to about 40 secs in)
http://www.youtube.com/watch?v=9ZaRDbw7qJY

These were hard as you can tell by 5th rep, I suck at lifting. I'm noticing some drastic elbow movement both while I'm lifting and on the video. They roll forward as I come down and back again as I ascend. Part of it is if I don't move them they'll make contact with my upper legs at the nadir and get in my way. Thoughts on this?

Bench (skip to about 40 secs in as well)
http://www.youtube.com/watch?v=YhePROzTCyI

This is by far my worst of all the exercises. I know I'm doing heaps wrong and I've read everything on how to improve but can't seem to. Any pointers?

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08-23-2011 , 10:19 PM

#1411

cha59

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Quote:

Originally Posted by shamrock20

DL 335x1

What is the pacing for a 5RM- like time in between reps? I used a reset for every rep with 5-10 seconds in between. This was the ****tiest rep of the 5. Still looks like there is a bit of rounding coming off the ground. I have been doing the mackenzie(?) exercises for lower back and can say today I had 0 pain after lifting.

I'm really trying to focus on setting the back, maintaining angle, and driving through the heels- this seems to be a step in the right direction.

The fact you happened to have 0 pain today doesn't mean you're not doing harm to your discs by letting your back round. Try not to let that happen very often imo.

Quote:

Originally Posted by AGame18

squat - try to sit back. Your glutes & hammies are probably a little weak right now, which makes your body try to use all quads when you squat.

Bench - your shoulders are coming out bad. Try to pinch your shoulder blades together like you're holding a pencil between them, and keep them that tight the whole time you bench press. That's hard to do if your back is weak. Do more pulling - both horizontal and vertical. If you want to get really good at benching, watch this whole series: http://articles.elitefts.com/article...e-series-here/

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08-23-2011 , 10:58 PM

#1412

AGame18

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I have watched that.

WRT to squats, I thought you should NOT be sitting back while high barring?

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08-23-2011 , 11:01 PM

#1413

cha59

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Quote:

Originally Posted by AGame18

I have watched that.

WRT to squats, I thought you should NOT be sitting back while high barring?

not as far as with low bar, but with the weight coming forward, you want to sit back a little farther than you are

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08-24-2011 , 03:45 AM

#1414

Soulman

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Quote:

Originally Posted by TruFloridaGator

Still looks like you're not going back enough on the descent of the squat. Take a huuuuge breath, squeeze everything very tight, then go back, not down. Make sure to shove your knees out and keep them there. Should help with forward knee travel.

Press looks ok, although I think you might be arching your back a tad too much.

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08-24-2011 , 03:52 AM

#1415

Soulman

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cha - I don't agree with your assessment of Agame's squat.

Agame,
your torso isn't straight enough for a high bar squat. At the bottom you really lean your torso way forwards to make it all the way down. Squat between your legs and keep the torso as straight as possible. Easiest cue for this is to keep your chest high at all times.

To avoid the weight coming forward, really focus on shooting up out of the hole by activating your glutes and hamstrings as much as possible, driving through your heels.

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08-24-2011 , 04:57 AM

#1416

milesdyson

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yes, torso should be more upright

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08-24-2011 , 07:34 AM

#1417

shamrock20

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Quote:

Originally Posted by cha59

The fact you happened to have 0 pain today doesn't mean you're not doing harm to your discs by letting your back round. Try not to let that happen very often imo.

How bad is the round iyo on that rep from 1-10? Btw thanks for your help and also to DT for powerclean feedback.

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08-24-2011 , 09:08 AM

#1418

TruFloridaGator

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Quote:

Originally Posted by Soulman

Yeah, I agree on both counts. Don't know where that squat form came from, guess just being away for those couple months hurt. Is a 10%(or 20) reset appropriate to work on form or just try to grind it out where it's pretty heavy?

Press, you can tell it gets worse in later reps. I don't think the 1st couple reps are that bad, arch wise, but then I definitely get loose.

Think I need more focus on breathing in/tightening & less about just hammering them out.

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08-24-2011 , 09:21 AM

#1419

Soulman

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I don't think a 10% reset is a bad idea if the squats feel very heavy now. It's pretty standard to feel rusty after a prolonged break, motor patterns aren't as efficient etc.

Agree with your assessment on the press. If you can, I like doing all 5 reps on one breath. I've found that it works fine and ensures a solid, tight setup. Taking a huge breath and being very, very tight is important on the press as well for sure.

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08-24-2011 , 09:43 AM

#1420

AGame18

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Quote:

Originally Posted by Soulman

by keep chest high, do you mean out? otherwise don't really know what that means

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08-24-2011 , 09:45 AM

#1421

Soulman

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Out and "pointed" upwards, like you do when setting up for the press. It's a cue for keeping your torso upright. Also makes sure your upper back is tight.

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08-24-2011 , 10:25 AM

#1422

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by shamrock20

How bad is the round iyo on that rep from 1-10? Btw thanks for your help and also to DT for powerclean feedback.

I dont want to put a number on it. That's a position that might not cause any immediate problems for most people, but it might cause serious injury in others.

Its not terrible, but its not the right way to do it. Rounding the low back forward (going into flexion) under load will wear your discs out over time if it doesnt cause immediate injury.

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08-24-2011 , 05:32 PM

#1423

KPowers

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http://www.youtube.com/watch?v=JQbSvMzEQ20
38 seconds of deadlifting, please watch

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08-25-2011 , 01:44 PM

#1424

TruFloridaGator

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Press:
-4x80 (~10% reset) - rep 4 is a bit rounded imo, not as tight as the next set. forgot a rep too
-5x80
http://www.youtube.com/watch?v=_P35OJeECS4

Squat
-5x190(~10% reset)
-5x190
http://www.youtube.com/watch?v=UvFiiG2OTdk

Thoughts? Was focused on sitting back more, definitely feel a tightness/bounce at the bottom, looks deeper as well.

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08-25-2011 , 01:55 PM

#1425

Soulman

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TFG,

I just realized your entire body moves when pressing. Try to let everything but your neck/upper back hold still and not move. So no hip movement.

Squat looks better, still a bit too much forward knee travel. And finish standing up between reps, don't stand hunched over.

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