Spiritreaver
Member
Please stop posting things from my LiveJournal.
Nah, had a fun but shitty weekend. Partied hardcore, but ate like crap. Time to get what gymtime I can in this week before I head out to NYC for NYE. I need to look good.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
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Nah, had a fun but shitty weekend. Partied hardcore, but ate like crap. Time to get what gymtime I can in this week before I head out to NYC for NYE. I need to look good.
MrToughPants
Brian Burke punched my mom
Please stop posting things from my LiveJournal.
Nah, had a fun but shitty weekend. Partied hardcore, but ate like crap. Time to get what gymtime I can in this week before I head out to NYC for NYE. I need to look good.
LOL
On topic:
Power Rack is great. I don't see my life flashing before my eyes ever time I bench heavier like with the peg rack (I had to roll the bar to the edge of the pegs to unrack the weight). And the guard rails are the entire length of the rack so I can't drop the bar on my neck.
Brolic Gaoler
formerly Alienshogun
Yeah, I can't wait until I can find a new house with a garage and get my GHR and Rack for exactly this reason. It's going to be glorious.
I took some videos of me squatting, immediately I notice the butt wink which I thought I wouldn't experience if I kept my ass hard pressed out.
What do I need to work on. Also my feet stance was not wide but normal, felt better.
side view: http://www.youtube.com/watch?v=i6dXRHfEMBw
front far: http://www.youtube.com/watch?v=wjpaJO58zmo&feature=youtu.be
front close: http://www.youtube.com/watch?v=LMX6uxg0zn0&feature=youtu.be
I hit the fucking slanted power rack on the way out of like the second set in front far. I sometimes lean in my right.
What do I need to work on. Also my feet stance was not wide but normal, felt better.
side view: http://www.youtube.com/watch?v=i6dXRHfEMBw
front far: http://www.youtube.com/watch?v=wjpaJO58zmo&feature=youtu.be
front close: http://www.youtube.com/watch?v=LMX6uxg0zn0&feature=youtu.be
I hit the fucking slanted power rack on the way out of like the second set in front far. I sometimes lean in my right.
Videos are private; we can't watch them.
yankeeforever2
Member
Hurt my right hip flexor during squats, bending is is hard now
Sorry about that, I fixed them.
Spiritreaver
Member
Yay for Xmas Eve lifting. Had a good chest day. Hit 235x7 on incline bench. I'm gonna start doing flat again when I get back to my old gym.
Didn't get my cardio done though as they closed early, guess I'll go for a jog or something, break in these new Nikes.
Didn't get my cardio done though as they closed early, guess I'll go for a jog or something, break in these new Nikes.
Should incline bench be a stronger lift than flat bench?
Spiritreaver
Member
For most people it is the weaker lift, but it depends on a lot of factors.
You are losing tightness at the bottom and your lumbar extension suffers as a result, which produces the dreaded buttwink:
How wide is your stance? It's hard to tell from the video, but you could also try pointing your toes out a bit and shoving your knees out to see if that helps you keep tightness at the bottom.
Other than that your squats look ok.
I only ask because I've been told that it's using more of your pec (everything above your nipple) + your delts.
Yep, and we're closed until 6am the 26th. FYI, we will close at 6pm on New Years Eve and open at 6am New Years Day. NFI why we're opening that early, I hope to all that is holy they give me that day off that I requested weeks ago.
I still got a couple years I think. I figure once I hit 25 or get a steady girlfriend I'll start slowing down.
My stance is slightly wider than shoulder width, any further hurts my knees. I feel like I'm pushing up using my whole foot, is that normal? I tried a wider stance, pushing up with the outside of my heels and it felt worse/more painful.
I'll try pushing out my knees, other than that I found this article on t-nation. http://www.t-nation.com/free_online_article/most.../break_up_those_hips_and_fix_that_squat
Should I just start on some stretches? Any accessory exercises I could try; I hate to stretch.
Thanks.
Has anyone tried Convict Conditioning? Is it possible to get in very good shape with these exercises only and nothing else?
The goal is to do these 6 exercises:
- One-arm pushup
- One legged squat
- One-arm pullup
- Hanging straight leg raise
- Stand-to-stand bridge
- One-arm handstand pushup
The goal is to do these 6 exercises:
- One-arm pushup
- One legged squat
- One-arm pullup
- Hanging straight leg raise
- Stand-to-stand bridge
- One-arm handstand pushup
Yup.
CliqWriter
Member
Sitting around the Christmas table my sister told us some rare advice her friend gave her.
squatting in the shower is better because the hot water loosens your muscles.
Just thought I'd drop that gem for y'all.
Merry Christmas gaf
squatting in the shower is better because the hot water loosens your muscles.
Just thought I'd drop that gem for y'all.
Merry Christmas gaf
Increased risk of slipping over makes it seem like it wouldn't be worth it.
CliqWriter
Member
Khalifa Jayy
Banned
A barbell.
A copy of Starting Strength (any edition, really).
Food.
Rest.
Profit.
But if you can't... using dumbbells:
DB Bench Press
Arnold Shoulder Press
Some sort of rows
Goblet Squats
Dumbbell Deadlifts
Curls /Tri kickbacks
Sounds good, thanks. I know free-weight and body-weight exercises are important for setting a foundation. I was also wondering about home gym machines too.
Suggestions as to brands or specific exercises that are important core movements that I should look for?
Get a copy of Convict Conditioning. This is all you need 
You don't need machines. Just get a power rack, a barbell, a flat bench and about 300lb in plates and you are set.
HisshouBuraiKen
Member
You'd better have eaten your fish like a good boy last night, paisano.
blahblah...blah
Member
What on earth is a butt wink?
That's insane.
You mean you buy this program and those who made it assume anyone can jump in and do 4x10 of each of those just because they explain how it's done?? I really doubt it.
I do 3.5 (two-arm handstand pushup) of those and it took me around 3 months to reach a bare minimum quality on each.
I mean, one-arm handstand pushup? come on, that's material for advanced gymnasts or martial-arts guys after a couple of years of training. Not something a program tells you how to do on a video.
Dunno, maybe I am missing something here or I am just slow to learn stuff like that.
EDIT: should have read the link first
Amazon said:
EDIT 2: Still, I want to see one of those 53 people that rated the program with 5 stars do an unassisted one-arm handstand push-up just 1 set with 5 reps.
Those machines are absolute rubbish. Get a barbell and a bench, and a rack if you have space.
MrToughPants
Brian Burke punched my mom
Unpossible. I'd love to see a video of that with a full rom.
fredrancour
Member
A barbell and a pullup bar are all you need as a beginner. Specific machines can be convenient for specific purposes but if your goal is just "get bigger and stronger" you don't need to worry about that yet. A squat rack and a bench will let you work out every muscle well.
On the topic of machines: back home for christmas. The good powerlifting gym is too far to walk to here so I'm using machines in the apartment building til school starts back up. Machine bench press is the worst thing ever invented oh dear lord.
Great King Bowser
Property of Kaz Harai
My only question is: why is his belt backwards?
I don't know what has happened, but I've had a pain in my right bicep for most of the month. I feel it the most when doing exercises like overhead presses, lateral raises and dips. Curls are ok, though, so it hurts when extending the muscle. It's almost as if the muscle just gives up when doing overhead presses over a certain weight, only about half of what I usually lift. Have I torn the muscle in some way, perhaps?
Of all the crazy shit that comes out of Frank Yang, this is the thing that got you scratching your head?
Must be handstand pushups with one of the arms on a box or something. Made me think of this guy I found on youtube doing one armed muscle ups to handstand. He does it with momentum, but crazy nonetheless: http://www.youtube.com/watch?v=Xj48SlxgU1Q
Brolic Gaoler
formerly Alienshogun
Just got back from my folks, they got me a EFTS leather head harness, EFTS leather dip belt and heavy wrist wraps. They done good.
Get a power rack that you can do chin-ups on, a preferably adjustable bench, some plates, a decent Barbell and a copy of starting strength. Then chain yourself to that rack with a food IV in your arm and come back in a few months.
Couple of things I notice. One would be invest in lifting shoes. You seem wobbly when you go down. I'm not sure if that's a function of the weight, how it feels on your back or if your sneakers are so spongy it effects you. In any case weightlifting shoes are absolutely worth it. I have Risto shoes but if I had to get another pair I'd go with the Pendlays because mine look like disco shoes from the 70's:
http://www.muscledriverusa.com/2011-WL-Series-Classics_c_455.html
Second is you go down deep which is fine I suppose but the butt wink is not fine. Deep is ok but Rippetoe and Wendler say it's unnecessary to go much below parallel and those are the guys I listen to most. If I recall they even suggest you dont go too deep. So an inch or two bellow parallel is where you'd like to be.
Third and lastly would be work on your routine, by which I mean the approach, unrack, walk back. Get under the bar, get your lumbar curve set. Deep breath, squat the weight up the few inches to unrack. Take 2 or 3 short steps back, squat. Hold the breath the entire time and keep tight. Release the breath at the top and take another. Everything should be tight tight tight at any time under load.
Hope that helps.
Can't see your stance width from this angle but here is what I see based on this view
Your form problems stem from two things:
1.) you are attempting to keep your back too vertical. Don't be afraid to lean over more.
2.) do you see your knees caving as you get deep? This is a function of staying too upright and not shoving your knees out. The knees come forward and out and the hips go back simultaneously. You need to get out of your knees and engage your posterior chain. This could be a mobility/flexibility issue and its one you need to work on.
3.) I see you have a mirror in front of you. Do your best to not look at the mirror. Fix your eyes on a point on the ground and keep them there the entire set.
4.) get rid of the pause at the bottom. You should be bouncing out of the whole. Use the stretch reflex. This should be smooth. Your pause is hurting you.
5. Cut off the depth a bit. You don't need to go quite so deep. My knees are hurting me just watching this video.
6. Get some lifting shoes, those squishy basketball shoes r very unstable
7. Lack of hip drive. You are lifting with your chest and not using your hips
Check out some form videos coached by coach Rippettoe. They are invaluable. Keep at it, you will get there eventually.
He's doing high bar squats. The cues I bolded in your post apply to low bar (which is what Rip coaches), but not so much to high bar squats.
In low bar, you have to lean over forward because that's the only way to keep the bar path perpendicular over the middle of the foot, and also because you have to keep your shins as vertical as possible while sticking your butt out at the bottom to keep maximum hamstring tension. This is also the reason you shouldn't really go more than a couple inches below parallel in a low bar squat; going deeper results in a loss of hamstring tension.
But in high bar, the knees travel forward over the middle of the foot quite a bit, and thus the back must remain fairly vertical to keep the bar path perpendicular. And as a result, there's much less hip drive, because the angle is mechanically less favorable for it, hence the cue for chest drive instead. This is due to the acuteness of the knee angle in front and high bar squats, resulting in a slackening of the hamstrings. Because of this shortened state, the hamstrings cannot contract further at the bottom to help drive the hips up. High bar squats are much more quadracips dominant.
There's basically a continuum regarding the back angle in squats, going from Front squat (where the back is at a 90° angle) to the high bar squat, to the low bar squat:
This continuum also correlates to the distance the knees travel forward over the foot, as well as hamstrings recruitment (significant in the low bar squat; almost non-existent in the front squat), and correlates inversely to quadriceps recruitment.
haha, I think that was the joke.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
I appreciate all the advice, I'm parsing through it. I've attempted to do low bar squats, but the bar always feels as if it's going to slip. Before I knew there was a difference I gravitated to high bar squats.
I know I have some issue with my feet, once the weight is on my back, I have trouble getting them to a comfortable spot. I used to keep my feet almost just shoulder width but then I tried wider squats; it's been hard to settle back into the right medium.
I squat in an old pair of addiddas shelltoes but will get chucks if necessary; it feel's like I'm pushing against the floor as it with these shoes though.
Also, from watching the efts video, the guy being tutored is told to keep his head up to better recruit the muscles to trap the bar in place so i tend to hold my head up slightly.
I'll get rid of the pause.
Also, I thought squatting deep recruited more muscles so it's a better squat.
Thanks. I see I need to read that rippetoe book.
muntersaur
Member
Since when couldn't beginners do high bar squats?
If you want to do high bar squats, weightlifting shoes with a raised heel are the most preferable, flat soles the next.
No need to read Rippetoe for high bar squats - just search for good form for this kind of squat. Your stance should be about shoulder width for these kind of squats.
Even for low bar squats, Rippetoe's recommendation of looking at the floor is highly contentious - only he seems to recommend this. For high bar squatting, this is an absolute no, and keeping your head up slightly is absolutely fine.
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