1RM Back Squat & MP videos

[ark94]

Finally got my camera memory stick again.
Attempted my Back Squat and MP. I was very pleased with the Back Squat, quite a few things i was pissed about though...

Squats - I did get good depth (to some extent), but not as much as i wanted to(some reps i didn't get as much depth as i could have). However, if i went any lower my back would round significantly, so i tried to keep my back from rounding. Idk how good it was, any suggestions?

MP - fuck, i thought it went great. Only thing i am pissed about was how far my arms went back again. I am still working on keeping them more forward.

Back Squat - YouTube - Back Squat 1RM (200lbs).wmv

Military Press - YouTube - Military Presss 1RM (115lbs).wmv

 

[moya]

try getting the bar to sit lower on your back, that will make a huge difference...
also possibly widen your stance (cant see, but assuming) as your squat resembles more of a powerlifting squat than olympic...
get your depth down a bit... better to be DEEP than high...
focus on driving with heels
looks fairly well, but you want it to look near-perfect before moving up to realg heavy weights...
good efforts, youre on the right track...

 

[moya]

MP looks fine, kinda hard to mess that up imo...

 

[ark94]

MP looks fine, kinda hard to mess that up imo...

haha only part i mess up is going to far back with the bar at the top.

try getting the bar to sit lower on your back, that will make a huge difference...
also possibly widen your stance (cant see, but assuming) as your squat resembles more of a powerlifting squat than olympic...
get your depth down a bit... better to be DEEP than high...
focus on driving with heels
looks fairly well, but you want it to look near-perfect before moving up to realg heavy weights...
good efforts, youre on the right track...

I have always tried it higher up on my back, i will have to give that a shot next time. My stance right now is between a wide and small stance, just sort of where i like it. Fiddled around with that for 5months now, and i like it in between, but i will have to give a wide and short stance a shot next time to see.
About that depth, if you see how low i go, my back is starting to round a tad, i used to squat really deep, apparently way to deep because my back would round immensely, now i found the spot where my does not really round. If i kept on squatting at that area, would my squat over time get deeper and deeper? Or does that also come from stretching etc? and btw, if i go to deep to the point where my back rounds, it becomes extremely hard to get up and i found it hurt my back a little and made my gm more.

 

[imafuturebodybuilder]

You're kinda skinny.

 

[ExtraMile]

squats depth was ok looks like you broke parallel, work on getting deeper it will come with time and flexibility...

 

[JDid23]

squat form has drastically improved and it will continue to do so over time..........

military press looked good to me as well. Great work man

 

[miked8c]

I agree man good stuff, your well on your way to getting big.

 

[MsBeverlyHills]

jsut a couple suggestions. your shoes are not helping your squat at all. check out-

http://www.dynamic-eleiko.com/products/shoesFR.html I really love the ironworks

Also, when your unracking the bar, your stance is awkward which makes you off-balance before you even start squatting.
stand under the bar w/your feet set apart(not one in front of the other), than unrack the bar.

Have you tried box squats?? they will really carry over to your regular squats.

http://www.tmuscle.com/free_online_...aining_performance/squatting_from_head_to_toe

 

[twenty47]

jsut a couple suggestions. your shoes are not helping your squat at all. check out-

http://www.dynamic-eleiko.com/products/shoesFR.html I really love the ironworks

Also, when your unracking the bar, your stance is awkward which makes you off-balance before you even start squatting.
stand under the bar w/your feet set apart(not one in front of the other), than unrack the bar.

Have you tried box squats?? they will really carry over to your regular squats.

http://www.tmuscle.com/free_online_...aining_performance/squatting_from_head_to_toe

i see lots of people who unrack like that including me. thats how i was taught.

looks like you are getting plenty deep to me. way past parrallel.

 

[MsBeverlyHills]

i see lots of people who unrack like that including me. thats how i was taught.

looks like you are getting plenty deep to me. way past parrallel.

than you were taught wrong... check it out-

http://www.youtube.com/watch?v=G6iG4U8EBUk

"go under the bar, be still, stand up, step back"

 

[twenty47]

than you were taught wrong... check it out-

http://www.youtube.com/watch?v=G6iG4U8EBUk

"go under the bar, be still, stand up, step back"

he didnt even adress what we are talking about. my right foot leads. when i take it off my left foot takes a small step back and i bring my right foot back to get even.

sounded to me like he was adressing not moving the bar after you un rack.. like on your back..

and we all know that there is only one way to lift. so if one guy says something thats the only way to do it.. ive seen dudes squat 1000 lbs with a wide grip. should i go tell them they are wrong?

 

[MsBeverlyHills]

he didnt even adress what we are talking about. my right foot leads. when i take it off my left foot takes a small step back and i bring my right foot back to get even.

sounded to me like he was adressing not moving the bar after you un rack.. like on your back..

and we all know that there is only one way to lift. so if one guy says something thats the only way to do it.. ive seen dudes squat 1000 lbs with a wide grip. should i go tell them they are wrong?

lol...in my opinion i would go w/ an expert- Mark Rippetoe's advice & change the stance/grip to improve your squat. & btw you shouldnt be intimidated by a 1000+ squatter if his form sucked. go ahead & tell him! (nicely of course )

 

[Sub-Zero]

your form looked great bro!

who cares if your arms go back a bit in military pressing, your not doing anything dangerous, in fact it is more in line with the biomechanical arch of your spine that way, if it was more in front of your head, youd be putting your lower back at risk some.

additionally, your squat form was great!, yeah you could go a little lower, but dont do it if ur back rounds.

before your squat next time just get down in squat position, without any weight, arch ur back and get in the hole of the squat, and put pressure on the insides of ur knees (pointing out), and press ur torso forward a bit

http://www.davedraper.com/site images/goblet-squat.jpg

in that position, but with no weights in your hand

and just bounce around a little, try and force ur ass a bit lower, and itl help stretch everything out...i do this before every set

 

[Sub-Zero]

oh yeah, one critique i have, eat more food

 

[ark94]

oh yeah, one critique i have, eat more food

haha thanks subzero for all the info! i'll have to try that out without the dumbell to help my depth.

Just one thing ill put in here, since you and bodybuilder posted, to eat more.

I started eating a shit load more, like a lot more and i even started going to mcdonalds, a&w, tacobell atleast 3times a week (on workout days), then pizza on the weekends and eating more in general. I was 160lbs... that was 3 (4 weeks this friday), and im only 163-165lbs... WHAT THE FUCK!

I started eating so much more and only put on 3-5lbs. I guess i am a hardgainer then? :S

 

[Sub-Zero]

haha thanks subzero for all the info! i'll have to try that out without the dumbell to help my depth.

Just one thing ill put in here, since you and bodybuilder posted, to eat more.

I started eating a shit load more, like a lot more and i even started going to mcdonalds, a&w, tacobell atleast 3times a week (on workout days), then pizza on the weekends and eating more in general. I was 160lbs... that was 3 (4 weeks this friday), and im only 163-165lbs... WHAT THE FUCK!

I started eating so much more and only put on 3-5lbs. I guess i am a hardgainer then? :S

how many meals per day you eating?

and yeah, sounds like a hardgainer, be careful eating all that fast food could be bad for your cholesterol and such

5 lbs in a month is nothing to be sad over

 

[twenty47]

my guess is eating all that fast food you are just spraying that shit out of your ass.

lol

 

[ExtraMile]

my guess is eating all that fast food you are just spraying that shit out of your ass.

lol

lol if it was true that too many cals at once got shitted out then there wouldnt be such an obesity problem, all the fat people who eat 1-3 big meals a day skipping breakfast would just shit out the extra calories

ark hardgainers need a tonne of food and drink, 5-8 rep range and 3-4 workouts per week, keep at it and it will come.

 

[ark94]

lol if it was true that too many cals at once got shitted out then there wouldnt be such an obesity problem, all the fat people who eat 1-3 big meals a day skipping breakfast would just shit out the extra calories

ark hardgainers need a tonne of food and drink, 5-8 rep range and 3-4 workouts per week, keep at it and it will come.

I know i could be eating more, but during school it was hard to take as much as i needed. Now that im home hopefully i can see bit more gains since i can cook more things myself and eat more.

my guess is eating all that fast food you are just spraying that shit out of your ass.

lol

Guessed right I also get mad gas and it fucking reeks!!!

how many meals per day you eating?

and yeah, sounds like a hardgainer, be careful eating all that fast food could be bad for your cholesterol and such

5 lbs in a month is nothing to be sad over

I'm eating atleast 6-7 a day.

Only reason im eating all this fast food is because it was during school, and we have a mall 10minutes away from our school with tons of places in it.
Now that school is over, i won't be able to eat out like that. Maybe twice a week at max =( cause i live so far away from any fast food joint.

 

[moya]

haha only part i mess up is going to far back with the bar at the top.



I have always tried it higher up on my back, i will have to give that a shot next time. My stance right now is between a wide and small stance, just sort of where i like it. Fiddled around with that for 5months now, and i like it in between, but i will have to give a wide and short stance a shot next time to see.
About that depth, if you see how low i go, my back is starting to round a tad, i used to squat really deep, apparently way to deep because my back would round immensely, now i found the spot where my does not really round. If i kept on squatting at that area, would my squat over time get deeper and deeper? Or does that also come from stretching etc? and btw, if i go to deep to the point where my back rounds, it becomes extremely hard to get up and i found it hurt my back a little and made my gm more.

a boot or oly shoe with a raised heel would probably help you get lower without your back rounding...
i showed my wife the video and she thinks your depth is good and im being picky...
getting more flexible should help too... i squat in chuck's and can get atg without my form breaking, and it has taken years of squatting...
just be consistent... i am still always making small adjustments, always room for improvement...
just squat...