damnnnnn....I'm going to have to give myself more time soon for sure these 1 minute ... 2 min max probably aren't going to cut it much more huh.... thanks for pointin' that out.al420 said:
), but I do know that you just gotta be tight and have a strong position.Red Textsuper_rice said:The rows look good. On bench, I think you should work on staying tighter throughout the movement and really drive your legs through the floor. If you shake like that you can't transfer power efficiently, and loose your leverages, etc. I'm not bench expert (heck, I barely bench anymore
Really?... drive legs through the floor... I'll have to try that, I focus so much on keeping my upper body tight... hmm.. deff have to remember that!
On squats, first off, you cut a few of those reps kind of high. Get comfortable with the bottom position. I actually find myself able to squat more weight than if I go slightly below parallel because I utilize the spring. Since you are trying to perform squats in this fashion, you need to learn to drop your hips in the way an oly lifter would, spring, and control the bar. These are still things I'm working on myself, as according to my coach, I still don't know how to squat (which is right).
Cut the rep high? You mean broke to start decent again before coming all the way up? - not sure what you mean here. While i was doing the reps I thought i was going low, probably go scared to go lower. Another thing/issue is that "Safety" Catch bar in the ONLY Rack at my gym...it's not movealbe and i can't remember if i go low enough i might hit it... have to check that out tomorrow on my light squat day.
Deff. you're right i need to go with it and drop in the hole transfer my weight and quite being a pussy... lol.
- When you stand back and setup, don't do a little dance, stop for a second with your legs straight (not locked out), and take a strong position with your chest up and shoulderblades pulled together tightly
- to begin your decent, do not change the angle of your torso. keep your chest up, and break at your knees only. DO NOT allow them to go forward as this will cause your ass to go backward - you'll fall over.
- what you want is to break at your knees (i'm not saying don't let them go over your toes because they MUST), but make your knees go OUTWARD so that your hips and hams are activated and your butt can drop between your legs.
- this way, even with a torso that is straight up, you can sit between your legs.
- all you have to do now is stay tight and use the spring at the bottom
Now that is a cirtique right there!!! Thank you bro, big time!!
I'll have to watch this later! thanks bro! Nice... post up later if you have a chance to take it!super_rice said:
Thanks T! Awesome cirtique man... awesome! I'm glad it's light squat day tomorrow to practice proper stance and depth for the 3rd workout.BiggT said:Sarge, with olympic squats, SR is correct.....the knees will come over the toes, but it is okay because at the proper depth, the stress is transferred from the knees to the hips, which are much better equipped to handle it. Get the notion of sitting back out of your head, because it has nothing to do with an olympic squat, and it will give you the tendency to bend over and good morning your squats (like a PL, lol). SR described the start of the lift good....another way to say it is you want to try to 'sit on your nuts'.
Ok, I think i have it... at least in my head what i'm supposed to do, i'll try to apply it tomorrow night
Overall, I thought your squats looked pretty good, make sure you keep getting deep enough as the weeks progress and don't ever sacrifice that depth for anything....they looked good, I just wanna keep an eye on you the next couple of weeks to make sure you keep getting them deep enough, just to be safe, lol...again, don't sweat the knees coming forward, sitting back and olympic squat do not even belong in the same sentence, you're not doing the powerlifting half-squat, which I refer to as the glorified good morning, lol.....those racks with unadjustable safties BLOW....but there isn't much you can do....if you have a cage wityh adjustable safties do that, or if the gym doesn't mind you ever dumping a bar from shoulder height, just walk it out past the safties, but I don't want to recommend that and see you get injured, so only do that if you've ever shrugged bars off your back before, lol, and if you won't get banned from the gym for doing it......also, look at that Gayle Hatch site I sent you for his description......I thought you looked pretty good with these though, just don't sacrifice any depth.
Word.... Depth... depth... depth.... tranfer weight, torso upright... Yes, that rack sucks ass. It's the ONLY one. But there are 2 Smiths ... i use them to strech in
LOL! I might have to do that... lil' background: I worked at this gym about 5 years ago for a good 3 years... I know almost all the employees, new owner I think now, ect. I'm sure I could get away with it...BUT...that floor that you see... well the weight room used to be the old indoor pool... so yeah... kinda odd right? But i have dropped 405 from thigh height DL and didn't go through the concrete, so I might be ok, lol.... I'm quick, i'd throw the bar back and run
Awesome, i'm not all Tooooo too bad with them, just fix my positioning and go deeper!
On the bench, you just need to be tighter and stop doing that little dance with your legs during the set, lol. You want to drive your feet into the ground, and keep the upper back tight and pinch the shoulder blades together as you lower the bar.....good job on tucking the elbows, and it was a good, clean set, you just looked a little shaky and unstable, and by staying tight and planting those feet, you will take care of that and feel much better on the bench......GOOD philosophy on the reps, if somebody touches the bar, it doesn't count, the whole idea is to leave 1 or 2 in the tank so you can keep adding weight each week.
lol... yeah i got "happy feet" i noticed in the vids too... funny stuff... ok, push through the floor next time
The rows were good.....again, a true Pendlay row is de-weighted, but de-weighting is not necessary for rows.....you stayed tight and stayed as close to 90 degrees as humanly possible, I thought they were nice and solid.
Ohhh, didn't know that! Ok, i will try a few de-weighted sets and continue so long as my lower back doesn't seize on me.
*Bunny* said:Hi best friend
You love it
... you're freaking adorable 
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