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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Brolic Gaoler
formerly Alienshogun
Is that with or without gear?
These days you kind of have to ask that in the same question. If it's without gear that's really good. The only other question would be "drug free or not."
Hello.
So on squat one of my big things is to be smooth from the point you unrack it. Take a deep breath, be very tight and unrack, 2 steps back and go with your breath still held. You seem very loose, need to tighten up your back and core.
Next and more important is to shove your knees out, you come forward with them, your heels come up and it's probably going to cause tendonitis or pain at some point. Knees track over your feet, so you angle your feet a bit and shove your knees out on the descent.
Bench I dont feel qualified to give much advice other than: bar path should be straight, and dont put clips on the ends in case you fail a rep in which case you dip one side to let the weights fall off so you dont get pinned.
Bent over Rows I never do so I'll pass on that one
Keep it up though!
Okay, thank you! I'll work on tightening up.
On your bench it looks like you're losing tightness in your upper back. At the end of the lift your shoulders come up. Keep your shoulder blades pinched and you'll be able to lift heavier due to a shorter ROM. I'd like to know if anyone else sees what I'm seeing.
As for your elbows flaring out, you should try keeping the bar path straight. As you lifted off your chest the bar moved horizontally toward your neck instead of going straight up.
On squats, you should be sticking your butt out more. Right now your knee is coming forward pretty far, and you really can't go down all the way to parallel because your knees and ankles are already fully compressed by the time your thighs are at about 10 degrees.
Is anyone else seeing this?
Good point. I'll have to ask him next time.
The best part is the competition is the day of my bachelor party. What better manly activity is there to do than watch huge dudes lift huge weights?
Brolic Gaoler
formerly Alienshogun
There isn't, the only equal is watching big dudes beat the shit out of eachother while you eat buffalo wings.
Dont forget the beer
The biggest problem with your squat is that you are not deep enough. And the reason you are not going deep enough is because basically your femurs are getting in the way:
The way to fix it is pretty simple, though. First, you have to widen your stance a bit; it should be at least shoulder wide, maybe more depending on your flexibility. Then, point your toes outwards a bit, about 30°, like this:
Then, on the way down, shove your knees outwards so that they track your toes. You'll have to very consciously do it at first, and your adductors will feel really sore.
Also, make sure to keep your chest up before unracking. This will ensure that you are tight throughout the set. Your form seems really loose.
Drop the weight and film a form check taking these cues into account.
FallingEdge
Member
The biggest problem with your squat is that you are not deep enough. And the reason you are not going deep enough is because basically your femurs are getting in the way:
The way to fix it is pretty simple, though. First, you have to widen your stance a bit; it should be at least shoulder wide, maybe more depending on your flexibility. Then, point your toes outwards a bit, about 30°, like this:
Then, on the way down, shove your knees outwards so that they track your toes. You'll have to very consciously do it at first, and your adductors will feel really sore.
Also, make sure to keep your chest up before unracking. This will ensure that you are tight throughout the set. Your form seems really loose.
Drop the weight and film a form check taking these cues into account.
Haven't seen the vid so if that first pic is from the vid, are you saying that isn't deep enough? Because it looks like he is going to parallel which is fine. If he can go ATG, even better.
Yeah :3 I was 58kg a week ago today so some decent progress there.
Brolic Gaoler
formerly Alienshogun
I had the same reaction, his hip joint is lower than his knees. the only issue I'm seeing is his knees shooting forward instead of out over his feet. But that could be entirely the angle.
FallingEdge
Member
Today is chest/triceps day.
Best day.
Everyday is chest day.
Best day.
Everyday is chest day.
Now I see what you guys were telling me about the difference between forced reps and spotting.
It's just that, I think asking someone for a "spot" is synonymous with having them give you a few forced reps, at least around here, whenever I see someone "spot" someone else. Thanks for setting me straight though, guys. The more you know.
It's just that, I think asking someone for a "spot" is synonymous with having them give you a few forced reps, at least around here, whenever I see someone "spot" someone else. Thanks for setting me straight though, guys. The more you know.
How much do you weight? Height? Are you trying to build muscle?
1100 calories a day?
Weight was 75 KG last time I checked, height 173 cm. No specific thoughts about building muscles. Bit I really don't like lifting weights at all so...
FallingEdge
Member
So what is your goal then? Maintain what you have and eat just enough to keep what you got and use the rest for energy?
Poindexter
Member
Has anyone ever had any issues with the the popliteus muscle (the one behind the knee)? I seem to have injured it doing hill sprints. I get some pain when I sit down and when I run with it. But squats and deadlifts and leg press and every other leg exercise seems fine with it. Anyone have tips on how to help it heal? Stretches or exercises?
HarryHengst
Member
Well, I just checked. It's actually less if I don't eat any fruits between the three main meals. Around 900 kcal. But I usually eat something that's good to eat once a week. So I would guess those days should be bumped up to 2000 kcal or something?
FallingEdge said:
Goal would be to burn fat!
Brolic Gaoler
formerly Alienshogun
The fuck.
Poindexter
Member
Got to be trolling.
Brolic Gaoler
formerly Alienshogun
No, no troll.
By those responses I guess that I need to eat more.
Are you going for this?
First hit on Google: http://www.freedieting.com/tools/calorie_calculator.htm - not sure how good or bad this is, but yeah, it suggests a bit more.
Thanks for the suggestion.
fredrancour
Member
I feel like at that height and weight, even with zero exercise, 1100 calories would be an unhealthy crash diet. If you can actually sustain 5 days of cardio a week on that, then you have one of the slowest metabolisms ever.
No, no troll.
By those responses I guess that I need to eat more.
Too late. You're already dead.
I feel like I might have. But I've been doing this for a while. I will start eating some nuts or so, lots of energy in them.
Petrie said:
You forgot the gif!
Dammn, I used to be like you I manage around 1700 kcal now. It used to be aroudn 1200 :X
Like I've said my biggest hurdle was eating more and ignoring the scale. Glad I'm over that.
HarryHengst
Member
Do a bodyweight squat and push your elbows between your knees while holding both hands. Thats pretty much how far apart your knees shoud be while squatting.
You know who else eats roughly 900 kcal a day? My girlfriends' sister. Who is suffering from anorexia.
Please eat a lot more.
I'm hoping his portion estimates are way off, for his sake.
Double that at the very least, you're starving yourself.
HollovVpo1nt
Banned
Oke, that was SS day 2. Man I suck at this. I started with hang clean to get a feel for the form and I really sucked. My front rack is horrible and that ruined the hang clean and overhead press. I really have to practise the form and work on my mobility. The gym was filled with didebros and none of them saw the clean before, I was basically on my own. The next workout day is friday, I think I'll hit the gym tomorrow to work on mobility and front rack form.
entremet
Member
Do any of you guys do a days on days off schedule, as a opposed to a Mondays--Chest, Tuesday, Arms, etc?
So it will look like this.
2 days on 1 day off; 3 days on 2 days off.
You get more workouts per year, but you it may not be convenient as your workout days tend to fall on different days.
So it will look like this.
2 days on 1 day off; 3 days on 2 days off.
You get more workouts per year, but you it may not be convenient as your workout days tend to fall on different days.
Huh? 2 days of working out, 1 day off, 2 on, 3 off, 2 on, 2 off?
entremet
Member
2 days on 1 day off.
3 days on and 1 day off
Day 1: On
Day 2: On
Day 3: Rest
Day 4: On
Day 5: On
Day 6: On
Day 7: Rest
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