revexrevex workout + videos

[Mike_Rojas]

I've just started doing rack lockouts and board presses. It's great having 315 in your hands ain't it?

I think you need to try to keep your body locked in place... you seem to be moving around a lot.

 

[revexrevex]

Hey mike, yea three plates is great, but it feels like cheating with that short range of motion. Thanks about the moving part, I just noticed by myself!

 

[revexrevex]

Speed Squat Video

http://bebinary.com/alex/june9/1555x3+185x3speedsquats.WMV

My lower back rounds severely...

 

[IronLion]

your arch and leg drive looked good on the first lockouts, I would definately drop the pins on those lockouts down to like 4" off your chest, then move them up each week until you put them where you had them today then drop back down to 3- 4" off the chest.

Glad to see you getting stronger, I hope you are feeling more explosive. On your lower body you need to pause for a 2 count in the hole with the no no squat....and make sure it is weight that you are able to accelerate up with...shouldn't be too heavy

You are busting your ass I hope you are eating with the same intensity...lol....good luck

 

[revexrevex]

Ok, Ill lower the pins no prob. But what do you think of the lower back rounding on the speed squats??

 

[IronLion]

Woah that kills my knees to look at....Bro look how far forward your knees are moving. Go back to a low box squat until you can go all the way down without your knees coming forward more than a couple of inches. Honestly you are going to hurt your knees with that, and you will severly limit your strength.

Here is Spatts doing a box squat, look at her knees, they barely move forward at all. You have to master this aspect of the squat for them to be effective and safe. I gurauntee that if you can get this straightened out you will add 50-75 pounds to your squat over the next month. Watch the video of your squat then watch the video of hers....do you see the difference?

http://www.asylum-strength.com/videos/boxsquat.mpg

 

[revexrevex]

WHen I go straight down the knees naturally drift forward like that.. I didn't know i had to sit back on high-bar squats as well.. no wonder i havent been progressing

 

[IronLion]

That is the key....SIT BACK....always. Even on a high bar squat, granted your knees will come forward a little more, but even when I clean and drop into a front squat I sit back more than you were. It will all click for you soon and you will be a new man in the gym....If you have time find something to sit back onto and do box squats in the mirror looking from the side, until your form looks like spatts in that video, the keys are to flex your lower back and push your butt back to start the squat. Then SIT BACK

 

[revexrevex]

thanks guys

 

[coolcolj]

here's mine for reference - I move my butt first

right click and save
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_BandOlySquats_23April03.mpg