velociraptor
Junior Member
Damn. Excellent motivation for leg exercises.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Damn. Excellent motivation for leg exercises.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Thanks, but I haven't made much progress sadly. It's been too cold to work out in the park, and the gym doesn't really have a similar setup for me to practice. Thankfully weightlifting hasn't hindered my progress or anything, and I fully expect to nail the move when it warms up again here in NYC.
Thanks for the comments on my squat video, guys. If anyone else would like to comment, please do!
I need serious help regarding squat so it's great MrO.B. posted that video.
I was told by a gym trainer that when using the squat rack to do squats, that I should bring my feet forward, meaning, not at all like Mr.O.B., who has his feet more in line with the back and forming an aligned, perpendicular "T" with the Barbell.
are there 2 squat variations depending on whether I use the SR or go unassisted? or how does that work? I just started doing them so I am coming to terms with this exercise and still learning.
I was told by a gym trainer that when using the squat rack to do squats, that I should bring my feet forward, meaning, not at all like Mr.O.B., who has his feet more in line with the back and forming an aligned, perpendicular "T" with the Barbell.
are there 2 squat variations depending on whether I use the SR or go unassisted? or how does that work? I just started doing them so I am coming to terms with this exercise and still learning.
I know how you feel, can't wait for the warmer weather too.
L0st Id3ntity
Member
Wouldn't mind fitness gaf's comment on my squat form as well:
http://www.youtube.com/watch?v=C4yBG62Ak4g
I would like to say I've been training for a year now but honestly it's only 6 months of real consistent hard work with an actual caloric surplus.
http://www.youtube.com/watch?v=C4yBG62Ak4g
I would like to say I've been training for a year now but honestly it's only 6 months of real consistent hard work with an actual caloric surplus.
MrToughPants
Brian Burke punched my mom
lol
I think it looks good. Hard to tell some things from that angle but to me it seems like you hit the main three things I look for: tight back throughout, shove your knees out, hit parallel or deeper.
In all lifts the barbell path should be a straight line that tracks over the middle of your foot.
The rack is just there for safety if you need to dump the weight. Shouldnt make a difference at all on form. The big differences to be aware of is low bar squat and high bar. Mr O looks like he was doing High Bar. Low bar would be like L0st's video above, and requires a different angle on your back and a lower bar position.
Haha, I'd think it would be awesome if I saw some tank pushing one of these down my street. How loud are they though?
Start eating more meat and protein. I wouldn't stress about eating "substandard animals raised on unnatural diets" so much. Not much, if anything, has been shown to scientifically prove that "organic" meats are any better for you nutritionally. While it may make you feel better, unless you were there during the upbringing of the animal and were observing what they were fed, there's no way you know whether it was really fed organic food for the majority of it's life. The organic label is more of an honor system type thing, and is not regulated by the government. I'm not saying to eat the worst quality meat you can get, but that I wouldn't stress too much about it unless you can afford getting all your meat from a butcher shop.
Just enjoy the delicious meat and get bigger. It's not impossible to get huge in being a vegetarian or mostly vegetarian, but it does make it a lot harder.
I have been looking at buying another barbell. This could be helpful!You can always do this:
I've been looking at a lot of additional equipment, too. First thing I'd get (aside from a few more heavy bumpers) is a Y-1 Yoke. Squat stand, press rack, prowler and yoke walk all in one. I'd keep my power rack (can't get rid of the pull-up bar) and get the dip attachment. Then I'd just have a little more awesome gym, and neighbors wondering what the hell I'm training for when I'm walking up and down my driveway with this on my shoulders.
It's $580 shipped though. If I bought 5 they'd ship free. My cousin runs a box, but I don't think they need 4 of these things. As I type this out I'm thinking it wouldn't hurt to ask. Networking can be fun (and profitable).
Brolic Gaoler
formerly Alienshogun
Yeah, the only downside of that is how much room it takes up.
Probably sounds like a plow. It has steel feet that you're probably going to be pushing against concrete/asphalt.
It does take up a bit of room, but given it's "mobile" nature I could move it around temporarily if it's ever in the way. I should take a pic of my training area. It's a 20x6 strip on one side of the garage, and I have an open area for lifting next to the power rack. Whenever I need more space I pull the car out of the garage for a bit.
It does have a much bigger footprint than a prowler, though. For someone who just wanted a squat rack but wanted a little more utility from it - the Y-1 sure looks good.
Brolic Gaoler
formerly Alienshogun
Meant to share this when I got back. I took this shortly after I got my harness in December.
True, I just don't like the lack of saftey bars and the idea that if I eat shit I might get impaled on the damned thing. Do the bars come out?
True, I just don't like the lack of saftey bars and the idea that if I eat shit I might get impaled on the damned thing. Do the bars come out?
Brolic Gaoler
formerly Alienshogun
Ah, that's not so bad then.
rofl. What's the deal with these things. Three people at my gym have them now and they swear by them. I've actually been meaning to get one. Yolk up son.
Brolic Gaoler
formerly Alienshogun
They are good, hitting the sides of the neck can be a bit tricky with it, but I like mine a lot. Gotta get dat big neck son!
I've been doing only calisthenics for a year now and I still can't do a muscle up.
Can pop out 20 pull-ups of any variation in one set, no problem. But I can't get over the bar for a single muscle-up. FML
This might be a dumb question, but have you worked on using a false grip and then kipping up? If you can rock out 20 in a row, with a false grip you should be able to do it with a little extra momentum.
It's great for boxers.
Will give that a try when I get home today. Thanks for the tip.
Brolic Gaoler
formerly Alienshogun
It's great for people who lift heavy too, helps you maintain control of your neck and keeping it in the right position.
Being harder to knock out and having a man sized neck is a plus.
How many dips can you do?
Another question about 5/3/1 assistance work, Wendler suggests that only two assistance exercises should be done. From what I've seen of Darth's, Alien's, and MJ's routine, there are atleast three assistance exercises done each session. I guess it would be okay to add another exercise to my session without losing BBB?
Brolic Gaoler
formerly Alienshogun
What wendler "suggests" comes and goes like gas after eating a plate of nachos. If you did what he suggested you'd always be doing something different. (not that that's bad). So don't get hung up on what he's recommending today, because tomorrow he will probably recommend something else completely.
There's many assistance templates in all of his books. The one I'm using is is based off of this.
5/3/1 Ebook said:
Something else people should realize. These templates do not include warm up work, prehab/rehab work or anything like that, yet these guys do that shit all the time. So if you're lacking in that stuff, you might want to put it in. (facepulls, lat raises, rear delt fly, band pull aparts, stretching, etc.)
entremet
Member
Why don't you do the 5/3/1 body building template?
http://www.jimwendler.com/2012/09/531-and-bodybuilding/
Adjust as needed.
My gut- so take w/ a grain of salt- is that you should be able to do as much as you want until you start feeling it affect your major lifts. Of course, seeing its effects is easier said than done.
Brolic Gaoler
formerly Alienshogun
No, you shouldn't pile shit on until shit goes wrong. Less is more. You don't have the work capacity to do a bunch of shit for one. Two you don't know what you really need to be working on for assistance (other than balancing exercises like a pull for every push).
For beginners all you really need to do to start is the main lift and balancing work. As you progress your work capacity will increase and your experience with the iron will dictate what assistance you need.
Don't just throw a bunch of shit at the wall and hope for something to stick.
FallingEdge
Member
My thought process is always push my main lifts as far as I can. Then with assistance, just start low and slowly work my way up. 5/3/1 bench and then 4x12 @ 75 DB. If I felt good with that, then I will do 80 next week or so. Otherwise I stick with 75. There is a bit of a feeling out process but it is better to start low. You aren't going to be "losing" gains.
Oh I totally agree. I thought he was working on an intermediate/advanced routine.
Brolic Gaoler
formerly Alienshogun
I'm a big proponent of being a god damned barbarian.
25x4
Brolic Gaoler
formerly Alienshogun
Might just need to "learn" the movement too. There should be no reason you can't do one IMO.
Are you raising yourself explosively?
They are pretty good. There's a bit of buttwink there but it's not that bad. Try shoving out your knees a bit more and see how that feels. You'll have to slightly point your feet outwards and have your knees track them as you go down.
And get rid of those shoes. Get squatting shoes or at least some chucks.
The bar should be aligned over the middle of the foot, traveling on a vertical path, perpendicular to the floor, because that's where his center of mass is. Any other bar path will be less efficient and will require additional effort to balance the bar.
They look pretty good! They might be a tad high (it's hard to judge because I'm on my phone and pausing at the right moment is challenging) but other than that your form looks good. But I'm no expert. You could always ask Rippetoe himself to take a look.
Warrior_Keoni
Member
The bar should be aligned over the middle of the foot, traveling on a vertical path, perpendicular to the floor, because that's where his center of mass is. Any other bar path will be less efficient and will require additional effort to balance the bar.
Whoo thanks Noema, I think I positioned mine a bit too far from the back. But that picture, shouldn't the feet be completely flat the entire time?
Edit: By this I mean with shifting the power through the heels.
Heh, that's the 'don't' pic; what you shouldn't be doing. It shows what happens when you don't balance the weight over the middle of your foot, creating a moment force that adversity affects the lift (the M.A. Stands for moment arm). Ideally the MA would be zero, or close to it.
Here's the "do" pic:
Not through the heels but through the entire foot, accomplished by balancing the center of mass over the mid foot.
You guys should really check out Starting Strength. It explains these concepts in great detail, much better than I ever could.
Warrior_Keoni
Member
Thanks! I did some squats yesterday after a week of being sick, and goddamn the quads are sore like hell. I've got SS but still reading it over again to get a better idea.
You guys should really check out Starting Strength. It explains these concepts in great detail, much better than I ever could.
Seriously. Spend the money on SS guys, it's a worthy investment in yourself.
You can tell by how balanced you are. Or load the bar with light weight and look in a mirror to the side of you while you do the squat, if there is one, and see.
FallingEdge
Member
What do you mean? There is a book that explains the training.
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