Videos From This Week

[ExtraMile]

Didnt get as many as I would have hoped but oh well check form please

(none of my lifts are failure exept incline bench and db military were but without intention, I normally get more reps with that weight.

Monday:
HangClean with PushPress. This was my 3rd set and I had to re-grip after the 4th rep. 50kg (110lbs) x5 Cleans2ndSet.flv video by racing_nut - Photobucket

Squats:
1st set 95kg (210lbs) x4 Squats1stSet.flv video by racing_nut - Photobucket

2nd set 92.5kg (203lbs) x5 Squats2ndSet.flv video by racing_nut - Photobucket


Wednesday:

Romanian Deadlift (WARM UP SET) 60kg (135lbs x6) - phone was running out of battery and I didnt think it would last much longer so I didnt film the other 2 sets. MOV00330.flv video by racing_nut - Photobucket

Weighted Dips:
1st set Bodyweight 81kg (179lbs) + 11.25kg (25lbs) extra x 7MOV00331.flv video by racing_nut - Photobucket

2nd set dropped it 3lbs and went lower MOV00332.flv video by racing_nut - Photobucket

DB Military - the 40lbers were being used so I used 35's instead and went a few higher reps. MOV00333.flv video by racing_nut - Photobucket

Friday:
Overhead Squats:
Last set 35kg x 5 MOV00335.flv video by racing_nut - Photobucket

Front Squats:
-Didnt really push hard enough in these, I hate high rep front squats, I went back to the gym the next day and did highrep back squats though but didnt film them.

1st set 55kg (120lbs) x 12 MOV00088.flv video by racing_nut - Photobucket

2nd set same weight but half way through I hit the lower bars of the squat rack and fell over so I had to powerclean it re rack it take a few deep breathes and go again lol MOV00089.flv video by racing_nut - Photobucket

3rd set 50kg (110lbs) MOV00090.flv video by racing_nut - Photobucket

yes I know back was a little rounded and I didnt get much hip drive on front squats I relised after when I watched the videos

Flat BB Benchpress:
I tryed not to use loads of hip drive just go up onto my heels, I felt this in my chest alot!

3rd set 65kg (thats a 20kg and a 2.5kg each side but you cant see the smaller one) (65kg = 145lbs) MOV00091.flv video by racing_nut - Photobucket

Bad Form Pinwheels
Dumbells I needed were being used and I couldnt be bothered to wait, I had to use 50lb'ers and my form suffered, this was also my second set with not must rest after 1st.
50lb DB's - MOV00335.flv video by racing_nut - Photobucket

Incline Bench/Cable Crossover supserset
This was my second set again with not much rest from the first set and crossovers were a bit heavy, not very good quality film either... MOV00336.flv video by racing_nut - Photobucket

 

[SaiBoT]

It's all what I have to say.

 

[ExtraMile]

Chainsaw is clusterfucking how am I clusterfucking when I just videoed my routine

 

[DaveTSI]

ummm... your camera man sucks and the vids are all sideways lol u gotta set up the camera in a stationary postition

hard to tell but it looks like your knees are going out infront of you way too far and your getting no hip drive into the squat. try box squatting and learning how to sit back and balance yourself to get your shins perpendicular to the floor during the whole ROM also gotta get deeper

bench looks good, you are using great leg drive, but use it during the whole rep. you should be driving like that from the moment you unrack the weight

 

[SaiBoT]

Chainsaw is clusterfucking how am I clusterfucking when I just videoed my routine

You know what I mean.

 

[ExtraMile]

ummm... your camera man sucks and the vids are all sideways lol u gotta set up the camera in a stationary postition

hard to tell but it looks like your knees are going out infront of you way too far and your getting no hip drive into the squat. try box squatting and learning how to sit back and balance yourself to get your shins perpendicular to the floor during the whole ROM also gotta get deeper

bench looks good, you are using great leg drive, but use it during the whole rep. you should be driving like that from the moment you unrack the weight

Ah ok thanks bro.

In front squats yeah I find it hard to drive my hips because the bar makes me lean forward. Ill work on it and yes consider doing box squats thanks bro

 

[Big_BK]

Bro you are a big fukin 14 year old!

 

[DaveTSI]

Ah ok thanks bro.

In front squats yeah I find it hard to drive my hips because the bar makes me lean forward. Ill work on it and yes consider doing box squats thanks bro

i was talking about back squats

 

[eliteandy]

Triceps maybe need work. Looks like your struggling on the top of your reps with flat and incline. Also, get a spotter for everything you cant get that last rep on! Get a buddy to help you when your going from pec to tri or help squeeze out that last rep. Obviously if he's helping through the whole rep then its too heavy! And as for the guy that mentioned squats. He gave you pretty solid advise! Id listen.....

 

[needtogetaas]

Bro you are a big fukin 14 year old!

I was thinking the same.

 

[ExtraMile]

i was talking about back squats

AH ok bro, Ill keep working on that. And yes I am swapping front squats for box squats starting this week. Will it be ok if I film my box squats and pm you with a link and when you have some time just check my form?

 

[ExtraMile]

Bro you are a big fukin 14 year old!

Lol thanks bro, any specific part or do you just mean overall thickness?

 

[ExtraMile]

Triceps maybe need work. Looks like your struggling on the top of your reps with flat and incline. Also, get a spotter for everything you cant get that last rep on! Get a buddy to help you when your going from pec to tri or help squeeze out that last rep. Obviously if he's helping through the whole rep then its too heavy! And as for the guy that mentioned squats. He gave you pretty solid advise! Id listen.....

Ah yes bro maybe triceps are weak, Im doing a little more CGBP now which will hopefully that will help...


Yes I normally have my buddy spotting for me or I someone else when Im benching as 65kg is a fair bit of weight and I just dont trust another 14 year old to be able to catch that if somthing happened lol

 

[Big_BK]

Lol thanks bro, any specific part or do you just mean overall thickness?

Just overall bro.

 

[ExtraMile]

Lol thanks bro, Im not that big, I wana be bigger lol, few more weeks and you can check out my before and after sept-march pics

 

[Jocques Straap]

Your hang clean was garbage.

When you drop down into the bottom position, you need to wait their for a second. This is not a balistic exercise, and we are not trying to engage the stretch reflex. This is explosive exercise. Meaning you need to start from a static hang, dead still.

One of the major benefits of a hang clean is, that it teaches you how to pull correctly from the floor. Without that bounce and rip.

Also, you are putting too much emphasis on your arms and not enough on the legs, you need to literally jump as hard, and as high as you possibly can. You shouldn't feel like you are pulling with your arms at all.

I'll watch the other videos later.

 

[LucSulla]

^This

Keep the bar path in mind on any kind of clean. It should travel straight up. I actually try to pull it straight up my stomach and chest almost touching them the whole time. You shouldn't pull the bar over either when you rack it. It should come straight up like a high pull, and at it's highest point you come under it. You could theoretically not even touch the bar with your hands when you are coming to rack it because it is at the apex of the pull.

Remember, your hands are just hooks at the end of your arms holding the bar. The pull is coming from your legs, traps, and back, and most importantly, hip drive with a final push through you calves to maximize the pull. When you get the whole thing together, even in a hang clean, you will be surprised how much more power you generate. The first time I got my traps pulling right with proper hip drive and extension, I damn near knocked my head off with a weight that I had been struggling to rep just two days before. It was that much easier to pull. All your arms are doing is making sure the bar is traveling straight and helping to provide a balanced rack position.

 

[b fold the truth]

With your bench press, your feet were all over the place. When you bench, nothing should move but your elbows! Not your feet, your hips, your butt, your shoulders, your back...NOTHING! Looked like you were a good dancer with your feet going all over the place. Get them on the ground and do not move them till the bar is back in the J-Hooks. Benching correctly should not be comfortable.

 

[b fold the truth]

Wanted to point out that you might not want to listen to me man...I'm far from a bencher! And you are obviously doing something right...just look at you. You are on your way to being big man, just keep going.

 

[ExtraMile]

Yeah bro sure im gonna listen to you! I know my bench needs work and I found it a bit better today, I hit 65kgx8 (65kg = 145lbs) so Ill up it to 70kg for next week. Im getting better at engaging my back I just find after a few hip drives my arch starts to straighten and I have to pause a second or so and shuffle around a little especially with higher rep benching like 8 reps...

Lol a few people have said Im looking quite big.. I didnt really think so but I guess its just cuz I see myself everyday... lol

I wana be able to bench my own bodyweight though.. Im at 65kgx8 (145lbs) now and I weigh 81kg (179)... I think I may be able to get 80kgx1 Im not sure...