Squat, Bench, Row... 5x5 Form Video Cirtique

[SgtSlaughter]

help a brother out... check it out and post up any tweaking I need to do... Gracias

From my Log:

Week 3 Day 1 - Bill Star 5x5

Start Time: unknown
(was too anxious to start getting my lifting on...didn't check)

4 minute Arch Trainer warm up.

OLY Squat
112x5
140x5
170x5 - Time Check: 6:21pm
195x5
227x5 (added 1lb OLY Spring Collars)

*Notes* Last set... was hard.... lumbar sore.

Flat Bench
95x5
117x5
142x5
165x5
190x5

*Last Rep was TOUGH for me... locked it out though*

GP Rows
80x5
100x5
120x5
140x5
160x5 (belted... back was on freaking FIRE ... all the bending over to pick up weights and whatnot the whole time did NOT help)

End Time: 7:18pm

Squat 3rd Set
Squat 4th Set
Squat 5th Set

Bench 3rd Set
Bench 4th Set
Bench 5th Set


GP Row 3rd Set
GP Row 4th Set
GP Row 5th Set

Please Cirtique my form broskis!!!!!
Thank you

 

[The Shadow]

My only comment on the rows would be to get a better stretch at the bottom..other than that - looks great

 

[SgtSlaughter]

My only comment on the rows would be to get a better stretch at the bottom..other than that - looks great

Oh ok... nice, thanks!

Squats are great??

...Looks like i'm not sitting in the hole enough to me and leaning forward? Maybe i'm just nitpicking? i dunno.


Keep the cirtiqueing coming

 

[al420]

Where are the big boys today?

 

[SgtSlaughter]

Where are the big boys today?

lol...that's what i'm sayin?! wtf




*Jeopardy Music*

 

[The Shadow]

Oh ok... nice, thanks!

Squats are great??

...Looks like i'm not sitting in the hole enough to me and leaning forward? Maybe i'm just nitpicking? i dunno.


Keep the cirtiqueing coming

I couldn't getthe squat to open - it timed out

 

[crazycarwes]

I would say try to keep your back upright more when squatting, you could try sitting back a little more too probably. Also looks like you are kind of snapping your knees at the top to lockout, I don't think there is any reason for this and just extra stress.

Bench just make sure you keep your shoulders pulled back and back tight.

On the rows I would deload the weight to the floor on each rep.

Looking pretty solid though just some minor tweaks and you'll be good to go.

 

[anotherbutters]

CS called me a form geek when I last posted a vid, so now's my chance to get my own back on somebody . Rows are supposed to be an explosive movement, where you try to accelerate the bar up towards you throughout the range of motion. You look like you're sacrificing a lot of weight just to avoid any movement in your back. I'd throw on a few more pounds and really get some pulling done.

Squats looked fine.

 

[SgtSlaughter]

CS called me a form geek when I last posted a vid, so now's my chance to get my own back on somebody . Rows are supposed to be an explosive movement, where you try to accelerate the bar up towards you throughout the range of motion. You look like you're sacrificing a lot of weight just to avoid any movement in your back. I'd throw on a few more pounds and really get some pulling done.

Squats looked fine.

Explosive as in... pop the weight up?

Believe me... I can do that and i'd probably put much more poundage up if that's how it's supposed to be done. But I thought minimal hip drive/cheating the weight up was better?

I'm getting mixed reviews on my semi GP Rows (I didn't deload them... I will next time and see how my lower back likes me then, lol).

Thanks man ... sent some K

 

[anotherbutters]

I don't mean you stand up to lift the weight and then pull your torso down to the bar. I just mean you might get more benefit from being a little less strict with your form and lifting a bit heavier. Obviously, you don't want to go so heavy that you end up changing the exercise into something else that uses different muscles, but I think you can get away with being less strict.

Here's how madcow described them: "So anyway, you tend to pull back a bit with heavy weight anyway and that is how rows should be done heavy and explosive. You should be accelerating that bar into your body. So someone starting at 90 degrees generally ends up cheating back just a bit and that's okay."

BTW, what's with the belt for rows? You won't build up your core if you don't use it.

 

[Bretmj1]

I always understood that the exercises working your back are supposed to be as smooth as possible, no jerking or too fast movements. I've always followed by this rule to salvage my back, its would be too critical for me - or anyone- to injure it.

S - I have a hard time going as low as you do with squats, any recommendations?

 

[SgtSlaughter]

I don't mean you stand up to lift the weight and then pull your torso down to the bar. I just mean you might get more benefit from being a little less strict with your form and lifting a bit heavier. Obviously, you don't want to go so heavy that you end up changing the exercise into something else that uses different muscles, but I think you can get away with being less strict.

Here's how madcow described them: "So anyway, you tend to pull back a bit with heavy weight anyway and that is how rows should be done heavy and explosive. You should be accelerating that bar into your body. So someone starting at 90 degrees generally ends up cheating back just a bit and that's okay."

BTW, what's with the belt for rows? You won't build up your core if you don't use it.

Ok, I gotcha... we'll see what happens when I get to my PR week (next week I think). My earlier sets are much faster... to keep that form i deff. slowed the rep speed down (check out vid "3rd set rows").


Belted only on that last set...

GP Rows
80x5
100x5
120x5
140x5
160x5 (belted... back was on freaking FIRE ... all the bending over to pick up weights and whatnot the whole time did NOT help)

 

[SgtSlaughter]

I always understood that the exercises working your back are supposed to be as smooth as possible, no jerking or too fast movements. I've always followed by this rule to salvage my back, its would be too critical for me - or anyone- to injure it.

S - I have a hard time going as low as you do with squats, any recommendations?

To each their own... seems as though everyone's got their own opinion on that. Explosive, as in powering the weight up fast... i agree with... as long as it's no comprimizing anything else.

Squat Depth... practice...get comfortable down there. Change your foot placement if need be... as BiggT told me: "Sit on your nuts" lol... try that.

 

[s8nlilhlpr]

Just my 2cents on your squats, Looked good, but you still have a tendancy to "fold up" instead of sitting down between your legs. Your ass is going back and your back forward. But, if its comfortable, you do have good depth and a nice arch, so up to you! Elevating your heals would probably help keep your back straighter, and keep you from leaning forward.

 

[SgtSlaughter]

Just my 2cents on your squats, Looked good, but you still have a tendancy to "fold up" instead of sitting down between your legs. Your ass is going back and your back forward. But, if its comfortable, you do have good depth and a nice arch, so up to you! Elevating your heals would probably help keep your back straighter, and keep you from leaning forward.

you're right that's something i'm working on now... off to go train NOW

will vid a few lifts... mainly Power Cleans and Hang Pulls today.

 

[tay1506]

I don't mean you stand up to lift the weight and then pull your torso down to the bar. I just mean you might get more benefit from being a little less strict with your form and lifting a bit heavier. Obviously, you don't want to go so heavy that you end up changing the exercise into something else that uses different muscles, but I think you can get away with being less strict.

Here's how madcow described them: "So anyway, you tend to pull back a bit with heavy weight anyway and that is how rows should be done heavy and explosive. You should be accelerating that bar into your body. So someone starting at 90 degrees generally ends up cheating back just a bit and that's okay."

BTW, what's with the belt for rows? You won't build up your core if you don't use it.

I have always wondered how strict you should keep your form and i guess this helps a little. Sgtslaughter barely moves, but i kinda rock back and forth with the weight too get more of an explosion off the ground so the weight slams into my chest. I don't know that i wouldent really rock without trying too because i row 20 more lbs. than i weigh.

Oh yeah sarge your squat and bench look great too me, but i do think anotherbutters is right about the rows. I can definatly tell your sacrificing weight, but as i stated can't tell you about your form because i don't know myself.

 

[Protobuilder]

I always understood that the exercises working your back are supposed to be as smooth as possible, no jerking or too fast movements.

Yeah, nobody's suggesting you jerk or yank around. LoL But you can keep the lower back arched tightly, hams and glutes contracted strongly to stabilize the torso, and explode your elbows back in the rowing motion w/ out ruining your lower back. There's a difference between explosively rowing w/ your lats and explosively contracting your lumbars (e.g., going from no arch to a tight arch all of a sudden).


Sarge: your bench setup probably could be tighter. Someone already mentioned keeping your shoulders pinned back tightly and you probably want to lock in at least some lower back arch, and drive through your feet some.

Squats: they look fine but you might try to stay more upright. I'm one to talk. LoL But if you maybe spread your knees consciously so you're really squeezing your glutes and then think about sitting on your nuts. LoL Sit straight down, knees out, glutes tight, and then stand straight back up. It's tricky and maybe you're doing 'em well enough already. Just a thought. I found that I had to widen my stance a little bit to help stay more upright.

Rows: already been mentioned, but maybe try to keep your hips stable (and very tight throughout glutes & hams) and then really arch your upper back forcefully as you row explosively w/ your lats.

overall everything looks very good. Nothing majorly f'd up. Lol Keep up the good form and keep slowly adding weight!

 

[silver_shadow]

about the squats: i liked the last set. funny how the heaviest set was better then the other 2 lighter ones. in that last set you're are near perfect, the others you're leaning forward a wee bit.

this is unrelated, but i found this on the side while viewing the 2nd bench vid:
http://www.youtube.com/watch?v=REIIoecIcGw&mode=related&search=

 

[al420]

this is unrelated, but i found this on the side while viewing the 2nd bench vid:
http://www.youtube.com/watch?v=REIIoecIcGw&mode=related&search=

Wow - that is really strange