FF's Log .1

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You are a bit ahead of me on bench and deads...good lifting.
cool.gif
 
^ thanks sci, it's probably to be expected as I weighed in at 241 today.

Squats
1x5x145 (narrow stance)
...180 (bit wider)
...220 (wider than shoulder width)
...220 (wider than shoulder width)
OHP
1x5x120
...140
...165 (4+1 darn!)
...190 (push press)
Deads
1x5x240 (DOH)
...285
...335 (switched to hook grip)
...385

felt weak today, but caught a 2nd wind during deads. went off without a hitch!

did a good job keeping my elbows back & working on hip drive. I initiated movement at the hips too. had a trusted gym buddy (who just won a national table tennis singles, ncaa division II club title) watch and he said it looked good...
 
I had a look at your squat video again. I grabbed a frame and rotated it to make the best sense of knee/foot alignment. It does look as if your knees are going a bit further forward than might be optimal.

What I think is happening is that as you approach the deepest point, your lower back begins to lose its contraction and starts to round. This allows your pelvis to rotate which pushes your knees forwards. You need to watch the vid to see it happen; it's not easy to tell from the still. Watch the area that I have ringed.

If this is, in fact, what is happening, your hamstrings will be in a more contracted position too so you'll get a reduced stretch reflex out of the hole.

FF-Squat2.jpg
 
Lol,
I've been thinking about this ever since you posted it.  Any ideas as how a fella could correct this?

edit - *in a sheepish tone* haven't yet watched the squat rx video from Lol's post #249. I've been behind a firewall all day, but will have free access tomorrow evening.
 
FF,

Have you read SS yet?

Anyway, the best way to fix the forward knees problem is to put a block or book or something just a bit in front of your feet. When you first start to descend, drop the knees first so that they just touch the block. Then, the rest of the descent is from the hips only. If you move or knock the block down, obviously you went too far forward.
 
<div>
(BAX67 @ Apr. 16 2008,8:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Did any of your stances on squats feel better than another?  Your push presses are huge!!</div>
I really like close stance squats for some reason. It's harder to get low enough though...

thanks for that, OHP and push press have been a focus for me lately.
 
<div>
(nipponbiki @ Apr. 17 2008,3:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">FF,

Have you read SS yet?

Anyway, the best way to fix the forward knees problem is to put a block or book or something just a bit in front of your feet. When you first start to descend, drop the knees first so that they just touch the block. Then, the rest of the descent is from the hips only. If you move or knock the block down, obviously you went too far forward.</div>
no, sadly I have not. I'm house poor at the moment and am going to school full time. am in a very similar situation to Colby's as I am living in a family home that is not mortgaged under my name. my old home is not selling due to market conditions - live in a town of ~ 23,000 that just lost 1800 jobs.

sorry for the rant. cliff's notes version is that my wife won't authorize the purchase despite its imortance.
 
Lol,
thanks for the rxsquat video. I practiced the movements (along w/ nb's idea) before squatting today. I video'd my triple from today...it's better but still have a lot of work to do on my form.

http://www.youtube.com/watch?v=WQwjjbUuLvk

but at least I can get 300 for reps now!
 
Squats
1x5x145
...180
...220
...255
1x3x300
1x8x220
Bench
1x5x115
...145
...175
...202
1x3x240 (oops, used next week's weight)
1x8x175
Cleans
1x5x95
...115
...140
....165
1x3x190
1x8x140

assistance
preachers 3x8x102
skulls 3x8x82
close grip bench 3x8x165
 
FF,

If that is the case, and you promise to read it, I will buy a copy for you from Amazon and have it sent to you. PM me your address and whatever information Amazon will need. This is not a joke, and it is not such a huge monetary amount that you feel the need to politely decline.

I will look at your video later.
 
<div>
(nipponbiki @ Apr. 17 2008,4:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">FF,

Have you read SS yet?</div>
What is SS ?
 
<div>
(il_dottore @ Apr. 19 2008,3:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(nipponbiki @ Apr. 17 2008,4:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">FF,

Have you read SS yet?</div>
What is SS ?</div>
http://www.startingstrength.com/
 
FF,

That form on squat was excellent.  After recently finishing the squat chapter in SS, your body perfectly mimicts the diagrams that he puts forth as mental images to keep in your mind while perfroming the exercise.  Elbow placement behind the bar (not under it)...everything looked great including the ascent where the hip drive was quite noticeable IMO.  The only thing I couldn't see from the vid is where the bar rested on your upper back...if the answer to that is just above your flexed rear delts than it was truly picture perfect!!! Good work!
 
Lol,

That guys bottom position (in all of his demonstrations) in post #249 is way to erect according to Ripptoe. The bar is well off the center of his foot...looks like his torso angle needs to be closed more at the bottom. What do you guys think?
 
thanks, soflsun.  I would have liked to have gotten a bit lower.  overall, though
I do think it was an improvement.  I'm grateful for the feedback on my form issues.

Squats
1x5x149
185
225
260
300

Bench
1x5x115
150
175
205
235

Clean
1x5x95
120
145
165
190

no issues today, felt good.  the lifting went fairly easy until I got to cleans...they really clean me out~!


edit- assistance
weighted incline situps 4x10xbw +65
hypers 2x10xbw +65
 
Your cruising along rather nicely FF! What kind of rest periods are you using between sets? I know at the beginning you were going pretty short. Squat vid looked good to me!
 
I was right upset today during squats, didn't really rest much at all. my shorts split out on the 1st set and the anger carried over all the way to cleans.

but cleans slow me down to a crawl every time. I probably went 3-5 mins of rest between my &quot;heavier&quot; sets of cleans.

oh yeah and bax, congrats on your 420 pull!
 
Damn, so your just changing plates and banging away eh?  That's pretty awesome.  I've been going 1-2 minutes on first couple of sets and 3-5 on last couple.  You should be hitting some new 5 rep maxes soon won't you? Thanks for the deads comp! It felt great!
 
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