FF's Log .1

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(colby2152 @ May 14 2008,3:08)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Is that a Homer Simpson DOH! or does it stand for Deadlift Over Hand Grip?
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lol!

and btw, I looked at the spreadsheet just now and realized I was only supposed to do 4 sets for squats and OHP press today! so...I'm less of a moron that I had previously thought. doh!
 
^
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Squats
1x5x160
200
240
280
1x3x330
1x8x240

Bench
1x5x125
160
190
225
1x3x240
1x8x190

Clean
1x5x105
130
155
180
1x3x210
1x8x155

assistance
3x8x107 preachers
1x8x107, 2x8x87 skulz (elbows were bothering me)
3x5x205 close grip (these were too heavy for me, will back down)
 
Good lifting FF. Apart from everything else, three cleans with 210 is very cool.
 
It looks like you'll catch me this year, except possibly in squats. I'm probably not going to be able to get much stronger, so I'll be waiting for ya!
You have the same problems I do with squats; a tendency to go onto the toes. Sometimes I wish I were flexible enough to put that bar halfway down my back. I'd say your back is doing most of your squat, and that's why you are weak in it; need more legs from the looks of it.
 
Are you going on to your toes FF? It doesn't really look like it to me. Lower back is definitely coming out of extension though, which we have talked about before. Because your lower back is coming out of extension I think it looks as if you are tipping forward more than you really are.

Have you tried doing a 'superman' (as suggested by Ripp) to get used to feeling the correct position for your lower back? ie. lying on the floor on your belly, hands behind head and lift your chest and legs up off the floor, knees slightly unlocked. Your belly should be the only part left in contact with the floor. Raise up, hold and then relax. Repeat this several times and get used to feeling your lower back in contraction. That's how your back should feel right the way through the squat.

I'm sure you'll get this eventually but it may take a bit more flexibility in your hams if that's the cause of the problem (which it might not be. It might just be that you need to develop greater proprioceptive awareness in this area to keep it tight.)
 
thanks for the feedback guys. I will try that tip Lol.

it almost makes me sick to watch my squat form. things are pretty good with 'lighter' weight, but go south quickly with lower reps. *sigh*
 
Hey FF,

Basically agree with Quad and Lol. I also think you might be leaning forward a bit too much down and therefore making it more of a goodmorning than a squat.

I feel the same way watching my own form! As soon as I get a little more used to working with it, I will start posting my videos up too. (can't believe how much space the raw footage takes on your hard drive!)
 
I wonder if we can put vids on photobucket? Have to check.
One reason I thought he was loading the toes was the travel of the bar. It goes forward at the bottom of every rep rather than straight up. I had my wife watch me last week and correct the bar path (didn't need much, thanx to you guys) and check me for passing parallell. The mirror in my rack is now adjusted to show my butt cheeks at the bottom when I'm low enough. That way I can look straight ahead and know.
Despite the knowledge, it's still VERY hard for me not to load the toes, even with the bar low on the traps; I don't know why. If I do happen to rock forward, that's usually the last rep since it's SO hard. I'd say it's physiological...or sumpin'.
 
Great job FF. Your cleans are looking alot smoother. I see your elbows are getting a little sore, how's the rest of you holding up?
 
I'm not exactly a training guru, but those squats looked pretty good to me except for the things that were already pointed out..

-I couldn't see if the weight was on the heels, so I can't comment on that. It probably was because you were sitting back
-Its good how you sit back in your squat beause you stretch the hammies and glutes and most of the power then comes from your hip drive. Thats my interpretation of what Rip says.
-Some leaning forward is necessary so that was ok and I don't think it looked anything like a GM.

Good job. So long as you're not getting knee pain or back pain your technique is good. I dunno, but maybe if you descend slower you'll stretch the posterior chain more and create more of a bounce out of the bottom?

I know I'm just a newb,so who am I to comment? But I just wanted to give my interpretation of Rip's directions.
 
thanks guys!

bax,
holding up fine. the elbows started hurting last may when I thought I could be a pull-up superstar. just have to be careful with them is all. skull crushers scare me a bit because I can feel the elbow pain flare up. just being careful is all, no injuries.

took a video of today's squats. 1x5x330. honestly, I think the first two reps are better than my heavy sets have been lately. visible improvement in my opinion. the &quot;superman&quot; tip was awesome.

http://www.youtube.com/watch?v=Qa0tFtapN6o
 
Your squat form has definitely improved. IMO your first 3 reps look pretty good. Knees start coming a little more forward on the last two reps, but heck that's 1x5x330. Frickin nice FF!! You have had some pretty impressive gains on your cycle. Do you think you'll do the 5x5 again at some point?
 
^ nah bax, not the intermediate madcow. it's good for where I'm at right now, but I won't run it again. probably definitely I'll do a sheiko program in the fall/winter. considering doing an advanced starr 5x5 from the madcow site. I'll finish this 5x5, run a brief sheiko peaking program for a meet in July...and then I'm back to vanilla HST.
 
week 10 day 1

squats
1x5x165
205
245
285
330
1x1x350 (+30# PR)

bench
1x5x135
165
190
230
240
0,0x300 (not today)

clean
1x5x105
135
160
185
210

assistance
4x10x bw+10 inclined situps

notes - can't do hypers at home, need to start some good mornings ('course my squats are basically good mornings anyways)
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Squats
1x5x165
205
245
245

SOHP
1x5x115
135
155
170

Deads
1x5x275 (Homer grip)
325
375 (hook grip)
430 (alt grip, walked 1/10 mile between reps, failed 5th - strapped up and got it)

assistance
3 sets bw incline situps

-edit- failed the 5th and final rep w/ 430, then strapped and got it. previously the notation read &quot;4th&quot; - fixed.
 
not so much impressive _tim...  if I get 440 pulled 5x next week, will be shocked.  two callouses ripped on me today and I lost 3lbs in the 65 mins it took to do the workout.  

I dread 'heavy' dead work (see what I did there w/ the rhyme?

colby,
that homer was for you!
 
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