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Old 12-06-2011, 02:52 PM   #101
Pummi81
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Re: Out of Skinnyville (Pummi's SS-log)

6.12.2011

SS-workout #10

SQ:

3 x 5 x 45 kg / 99 lb

Finally able to squat again. Since it was a 10 days break from the squat I dropped the weight from supposed 50kg to 45kg.

OHP:

1 x 3 x 37,5 kg / 83 lb
1 x 5 x 35 kg / 77 lb
1 x 4 x 35 kg / 77 lb


Lol-press-aments. Last time 35kg was, not easy, but clearly doable. Now I got 3 reps w 37,5kg done and no way I coulda made another rep w that weight. Decided to do 2 more sets w 35kg - failed the last rep of the last set.
I guess I need to start microloading press from now on.

DL:


1 x 5 x 75 kg / 166 lb


Since it was a 10 days break from the deadlift I dropped the weight from supposed 82,5 kg to 75 kg.
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Old 12-06-2011, 04:40 PM   #102
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Re: Out of Skinnyville (Pummi's SS-log)

A couple of videos from ^ workout:

Squat 45kg / 99lb:



Deadlift 75kg / 166lb:



As always, any critique/advice is very much appreciated.
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Old 12-06-2011, 11:55 PM   #103
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Re: Out of Skinnyville (Pummi's SS-log)

Hey OP, nice log. I have very similar stats to you and am starting with roughly the same weights you did. (5'9, 155, age 31).

I just started working with a pretty solid trainer, so here's two things I notice from your videos. I'm no expert, so feel free to research these yourself.

1. Squat setup: my coach was big about using a very consistent foot/stance setup everytime you squat. The idea is as the weights get heavier you don't want to be wobbling around to get in place. Basically it went like this:
a) slide one foot back until the toe of that foot is in line with the hell of the other
b) slide the other foot back and to the side until the middle of that foot is in line withe the heel of the other and at a 30deg angle or so
c) finally move your first foot back just a bit and in line with your second foot. Make microadjustments as needed.

2. DL: My coach was very big about completely resetting between each DL. In your video you basically lift and just bend over and keep going. Not sure how much this matters.
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Old 12-07-2011, 07:19 AM   #104
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Re: Out of Skinnyville (Pummi's SS-log)

^

1. For sure it wouldn't hurt to have some consistency in that part of the lift as well, I'll try that step-by-step-procedure next time.

2. What do u mean by completely resetting? Like losing the grip and standing up between the reps?
Currenly I just try my best to mimic what I saw/read in SS-dvd/book.
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Old 12-07-2011, 07:23 AM   #105
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Re: Out of Skinnyville (Pummi's SS-log)

Food:

During week 3 I ate ~4200 kcals surplus.

BW - 64.8 kg / 143lb (+ 1.0 kg / 2lb in 2 weeks)
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Old 12-07-2011, 01:05 PM   #106
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Re: Out of Skinnyville (Pummi's SS-log)

Quote:
Originally Posted by Pummi81 View Post

2. What do u mean by completely resetting? Like losing the grip and standing up between the reps?
Currenly I just try my best to mimic what I saw/read in SS-dvd/book.
Ya, he stood up, stepped back, etc. Not sure how important it is, but it at least seems like it might keep you from rushing your setup.
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Old 12-07-2011, 01:27 PM   #107
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Re: Out of Skinnyville (Pummi's SS-log)

Yeah, I see the point but OTOH wouldn't that turn a set of 5 to 5 singles and thus affect the stimulus somewhat?
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Old 12-07-2011, 05:18 PM   #108
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Re: Out of Skinnyville (Pummi's SS-log)

No idea. I'll let others weigh in here.
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Old 12-07-2011, 08:45 PM   #109
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Re: Out of Skinnyville (Pummi's SS-log)

You should definitely not stand up between reps on the DL. The stimulus will indeed change if you're doing clusters of singles instead of a set of five (i.e. less).

Pummi,
your DL looks pretty good. Looks like you might be setting up with your butt slightly too high though. To counter this, just squeeze your chest up as much as humanly possible. Also the head should be kept in a neutral position in line with your spine.

Squat: knees go forward more as the set progresses. Also, I want to hear a huge inhalation of breath before each rep. I agree that placement of your feet should be consistent, it's not a big deal atm though. I like to unrack the bar, have it settle, then take one step back with each of my feet and I'm set (minor corrections might be necessary).
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Old 12-08-2011, 04:17 AM   #110
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Re: Out of Skinnyville (Pummi's SS-log)

Quote:
Originally Posted by Soulman View Post
your DL looks pretty good. Looks like you might be setting up with your butt slightly too high though. To counter this, just squeeze your chest up as much as humanly possible. Also the head should be kept in a neutral position in line with your spine.
Yup, looks like scapulas are a bit forward to the bar instead of directly over it. Squeezing chest up a little bit more would prolly make it right.
It seems like I instinctively tilt my neck upwards when straightening my back / squeezing my chest up. I need to pay attention to that next time.

Quote:
Originally Posted by Soulman View Post
Squat: knees go forward more as the set progresses. Also, I want to hear a huge inhalation of breath before each rep. I agree that placement of your feet should be consistent, it's not a big deal atm though. I like to unrack the bar, have it settle, then take one step back with each of my feet and I'm set (minor corrections might be necessary).
A lot of stuff to pay attention to.
Apparently knee position at the bottom is a sum of everything - bar position, stance width, feet angle, hip angle, back angle, chest up, back extended, shoving knees out, sitting back...
Anyhoo, next time I'll pay extra attention to tightening everything up and taking that HUUUUUUUUGE breath before each rep.
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Old 12-08-2011, 05:29 AM   #111
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Re: Out of Skinnyville (Pummi's SS-log)

Yeah, there's a lot going on in the squat - can feel a bit like cue overload. It'll come as you continue on, your form is already better than most novices at your level so that's good.
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Old 12-08-2011, 05:51 AM   #112
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Re: Out of Skinnyville (Pummi's SS-log)

Okay, hopefully the day I finally really get it will be sooner rather than later. BTW, I have yet to try my new shoes for the squat. I sorta forgot them on Tuesday, but will try and see if they make any difference today.
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Old 12-08-2011, 05:54 AM   #113
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Re: Out of Skinnyville (Pummi's SS-log)

Prob took me 3-4 months before I felt my form settling on the squat. And then another year with lots of mucking around with different styles before finally settling on the one I use now 3 months or so ago...although I didn't squat for a few months due to a light arrow injury.

Shoes should help a bit, but it's not like they're magic.
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Old 12-08-2011, 06:08 AM   #114
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Re: Out of Skinnyville (Pummi's SS-log)

Oh, I guess I'm not in such a hurry then after all.
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Old 12-08-2011, 06:13 AM   #115
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Re: Out of Skinnyville (Pummi's SS-log)

Quote:
Originally Posted by Pummi81 View Post
Yup, looks like scapulas are a bit forward to the bar instead of directly over it. Squeezing chest up a little bit more would prolly make it right.
This imo.

It's not very Rippetoe... but because your shoulders tend to be so far in front of the bar, I think you could stand to set your hips a little lower/chest up a little more/back more vertical.
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Old 12-08-2011, 06:24 AM   #116
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Re: Out of Skinnyville (Pummi's SS-log)

Rippetoe is a bit of a dogmatist, so f him on this issue. And sumo DLs, high bar squats etc.
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Old 12-08-2011, 06:26 AM   #117
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Re: Out of Skinnyville (Pummi's SS-log)

^All righty, that I will do next time.

Last edited by Pummi81; 12-08-2011 at 06:26 AM. Reason: @ snitch's post. Slow ponies etc.. or something.
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Old 12-08-2011, 06:35 AM   #118
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Re: Out of Skinnyville (Pummi's SS-log)

Yeah, don't get me wrong, I'm not saying get your shoulders behind the bar, I just think yours are too far out in front...
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Old 12-08-2011, 06:38 AM   #119
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Re: Out of Skinnyville (Pummi's SS-log)

Yeah yeah yeah, just a tiny bit backwards as a result of squeezing chest up a bit more.
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Old 12-08-2011, 03:48 PM   #120
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Re: Out of Skinnyville (Pummi's SS-log)

8.12.2011

SS-workout #11

SQ:

3 x 5 x 47.5 kg / 105 lb


Squatting is exhausting.

BP:

1 x 2 x 52.5 kg / 116 lb - FAIL w 3rd rep
2 x 5 x 50 kg / 110 lb


In addition to overhead press it looks like I have to start microloading bench press as well. For some reason even 50kg felt much heavier than last time.

HC:

5 x 3 x 30 kg / 66lb
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Old 12-08-2011, 05:25 PM   #121
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Re: Out of Skinnyville (Pummi's SS-log)

Videos from ^workout:

Squat - workset 3




Hang clean - workset 5



As always, any critique/advice is very much appreciated.
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Old 12-09-2011, 03:48 AM   #122
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Re: Out of Skinnyville (Pummi's SS-log)

I wonder if failing in press and bench this week were simply because I started squatting again. Even though squat hits mostly different muscles I still won't have the same level of energy to direct to press/bench if I squat first. Also, sleeping pretty poorly this week might have something to do with it.
Well, from now on, I'll add 1.25 kg / 2.5 lb to press and bench and see what happens.

Biking to work today was pure torture. 3 inches of ice, snow and iced snow on the roads combined with windy weather and exhausted legs from yesterdays squatting made pedaling pretty damn hard.
Avg speed was 15.5 km/h instead of 22-24 km/h I've used to on dry asphalt.
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Old 12-10-2011, 06:03 AM   #123
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Re: Out of Skinnyville (Pummi's SS-log)

10.12.2011

SS-workout #12

SQ:

3 x 5 x 50 kg / 110 lb


OHP:

2 x 5 x 36.5 kg / 80 lb
1 x 4 x 36.5 kg / 80 lb


Failed the last rep of 3rd set.

DL:

1 x 5 x 77.5 kg / 171lb
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Old 12-10-2011, 09:48 AM   #124
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Re: Out of Skinnyville (Pummi's SS-log)

A few videos from today's workout.

Squat, workset 3:



Press, workset 2:



Deadlift:



As always, any critique/advice is very much appreciated.
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Old 12-10-2011, 07:09 PM   #125
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Re: Out of Skinnyville (Pummi's SS-log)

OP,

Not sure if it helps, but I'm also struggling the most with OHP and BP. Not sure why - with squat and deadlift I've been continually adding 10lbs without issues, but OHP is realy tough for me.

I think a lot has to to with my incredibly tight/stiff shoulders. I'm trying out some stretches to help but still moving slowly.
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