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Old 04-10-2019, 01:42 PM   #476
UpsideDownChuck
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Re: So it begins .... UDC does SS

Thanks, that something I’ve been aware of on an intellectual level for some time, but have had difficulty actually fixing for heavy weights. As you may have noticed I’ve been doing lower intensity work lately and have tried to focus on setting my knees early in the descent and then keeping my knees forward (along with maintaining a ‘proud chest’) in the ascent. I need to video these though and post them, I’ll do that on my next squat session.

4/9

Deadlift
3x8x315

Bench
3x8x187.5

Curls
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Old 04-10-2019, 04:13 PM   #477
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Re: So it begins .... UDC does SS

His squats don't seem that deep to me, but high angles always underestimate depth.

If you're trying to fix a squat, 3:0:3 or 3:1:3 squats are the way to go IMO. You're doing higher reps/lower intensity anyway. A 4-5 repper of tempo squats is probably similar time under tension, training effect, and difficulty to an 8-10 repper of normal squats with the same weight.
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Old 04-13-2019, 08:13 PM   #478
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Re: So it begins .... UDC does SS

Yeah, I know you've mentioned that before and I experimented with pause squats previously with good results so I should probably try that. I'm currently running a 12 week program that I'm halfway through, and I'd like to finish running it as written. When i rerun it though (which I intend to do right after) I think I'll substitute one of the squat days for a tempo squat day and see how that works out.

Anyway, I had a mini-test day at the end of this week. I was supposed to do Squat/Press Thursday and Bench/DL Friday but had an event after work Thursday so it got split up Friday and Saturday instead

Press
1x10x115
2x8x100

WS: https://www.youtube.com/watch?v=-VC5iggU7H8

Had hoped to get 11 here, don't know why I didn't attempt an 11th, I don't think I'd have gotten it but I should have at least tried. I'm more bow shaped than I'd like too. This probably needs the most form attention.

Deadlift:
1x12x340
2x8x305

WS: https://www.youtube.com/watch?v=SnYxrT60CUM

Glare makes it hard to assess form. I did get the first 10 of these hook gripped, which is neat. I think I should squeeze my glutes and lean back a little more at the top just to be all the way locked out.

Bench
1x12x195
2x8x185

WS: https://www.youtube.com/watch?v=SPmuaSKBTMM

This felt pretty good. The spotter interestingly enough is a SSC who works out at my gym. I'm very sure my butt stays on the bench, but next time I film I'll try to get that in frame so that there's no doubt.

4/13

Squat
1x12x265
1x8x240

WS: https://www.youtube.com/watch?v=W9CiJfqFI6s

Had to cut this a bit short due to time constraints, would have liked to have done an additional backoff set and then some lat pull downs and curls (maybe I'll do those tomorrow). Still I remember 265 feeling fairly challenging to do sets of 5 with not that long ago, so it's cool to do 12 and probably have a few more in there. Form wise I do think I lose some tightness at the very bottom, and could probably cut depth a hair. I might also want to look at a point a little higher than I'm looking. But I am doing a decent job of driving my chest up and not turning it into a total good morning squat.
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Old 04-15-2019, 12:20 AM   #479
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Re: So it begins .... UDC does SS

Quote:
Originally Posted by Syndr0m View Post
Was looking at some of your squat videos and I was thinking the same. You heavily rely on your lower back to lift the weight as your legs open earlier.

That being said I'm no LBBS expert by any means so I I'm not sure how to best improve it.
IANAD/Strength training professional but I had exactly the same issue with my torso posture when I was squatting heavy

Guidance from my coach and also a 'mobility/physio' type was that the reason for this was a lack of hip mobility and flexibility.

there's a huge amount of info out there in terms of exercises to help with this but I found the frog stretch and couch stretch to be the ones I could commit to consistently...which is more than half the battle
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Old 04-16-2019, 12:44 AM   #480
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Re: So it begins .... UDC does SS

Thanks, that may be worth looking into as well

4/15

Press
6x5x100

Squat
6x5x245
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Old 04-19-2019, 08:57 PM   #481
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Re: So it begins .... UDC does SS

4/18

Bench
6x5x185

4/19

Squat
4x5x255

Deadlift
3x5x315

Leg Press/Hamstring curl machine/lunges

Did some bro work since I was working out with a bro. I beat him on squat and deadlift weight but was tapped out during lunges because my work capacity is so low. He was barely sweating. Then again he went considerably lower on weight on the barbell stuff so arguably he was less prefatigued. But still it was an interesting reflection on what it is to be in shape.
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Old Yesterday, 01:01 PM   #482
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Re: So it begins .... UDC does SS

4/21

Bench
4x5x195

4/22

Press
4x5x112.5

Squat
4x5x270

Lat Pull down
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Old Today, 11:45 AM   #483
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Re: So it begins .... UDC does SS

4/23

Deadlift

4x5x342.5

Not micro loading. I was supposed to do 340x5 but accidentally put a 5lb plate on one side instead of a 2.5. Slightly surprised I didn’t notice it when lifting
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