Sigh, doing SS without a coach is ****ing hard. Analyzing my own videos now I can see how much I suck and how much longer it takes to fix than if I just had a Rip clone tell me what to do.

The first time I realized I had a stretch reflex in the squat it probably went up 10kg instantly.

Yeah I'm gonna try to increase more next time.

QFT

I think I'm just going to start taping all my workouts and uploading them for review. My goal is to be passable on all of them by Dec.

I'll stay in denial until I figure out how to tape myself AND load onto the internetz.

In one operation? Hmmm that's actually possible with some cameras with youtube integration...

Just discovered I've done the bench wrong as well, way too big an arch going down. Had elbows at 90 degrees before, discovered this was wrong, compensated by going prolly to 45 degrees. wp.

Lol no not in one go. It's just the older you get the more the technical stuff eludes you.

virtualdub and look up a tutorial. well basically all you have to do is load a rotate filter for sideways videos and compress using xvid codec at about 3 "target quantizer" to get it to a manageable size. it's also really easy to cut out unnecessary segments (you walking to and from the camera).

Miles is both a colossus and a technowhiz.

Don't tell me you're good at music too?

Thanks man.....franticly googles

definitely not a technowhiz. i basically can do a few random useful things on the computer. i don't have a cool cell phone, i don't use bluetooth for anything, i don't use many cool firefox plugins or internet tools like google reader or wave, my ipod isn't synced up all sweetly to my computer, and i don't really know what a podcast is. as far as music skill goes, i can whistle better than most, but that's about it. no instruments or singing skills.

If you want to upload a vid without editing, all you have to do is get it from your camera to your computer, create an account on youtube and upload it. PM me if you need help. Unlike Miles (false modesty?) I'm fairly good at computahs, majored in it I even use lots of sweet Firefox plugins!

Thanks man I may do that. Is phone camera good enough quality generally?

If it's a good phone, yes. I use my phone, which is on the top end of the camera scale. Medium phone will probably work good enough to show form, try it and see. Remember to not tilt the phone if you don't want to edit, bit bitchy to tilt one's head to see a youtube vid.

2009-10-29

Squat	Bench Press
2x5x20	2x5x20
1x5x30	1x5x35
1x3x45	1x3x45
1x2x65	1x2x55
3x5x87.5 (193 lbs)	1x4x62.5, 2x5x60 (132 lbs)

Chins-ups: 4, 3, 3
Back Extensions: 3x10 with a 30 lbs plate

Squat was ok but hard, pretty sore in hams from DLs.

Sigh, the bench keeps being a problem. For some reason I can't advance in this one exercise - I've advanced the press twice by 2.5 kg while the bench has stood still. Think I need to start monitoring my eating more closely, been doing it by ear the last few weeks.

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 ******ed 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.