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  1. Diamond Member
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    Agreed with the Solution. Also, little, but try to maintain that neutral head position as well. When you crank it back it can cause you to default into an overextended position and become destabilized (as per BASL). It was good with your unrack but then it pulled back. Your hips and knees open up nicely.
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    Quote Originally Posted by The Solution View Post
    Low bar will take some time to get used to. really focus on keeping the bar on your shoulders and keeping your lats flared to help keep your back stabalized. a problem i see is your elbows should be pointed straight down to the ground to give you a better center of balance when you get into the hole and exploding up through your heels.
    Quote Originally Posted by Sean1332 View Post
    Agreed with the Solution. Also, little, but try to maintain that neutral head position as well. When you crank it back it can cause you to default into an overextended position and become destabilized (as per BASL). It was good with your unrack but then it pulled back. Your hips and knees open up nicely.
    Thanks for the tips fellas, I'll keep working on it.
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    Agree with Sean just focus on looking forward and not up. the only thing you should focus on is keeping back tight (lats especially) bar on your shoulders, elbows down, and rolling your hips back and forth (like your pounding a girl) srs..

    Simple and squat, you have the motivation and aggression to break PR's on a daily basis so we dont have to worry about your work ethic.
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    Quote Originally Posted by Sean1332 View Post
    Your hips and knees open up nicely.
    Gay quote of the day


    Actually awesome advice from these guys^. I'm eating up every bit of squat advice I can get.

    Rodja they looked good to me man. Solid.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Best advice for squat here:

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    Thanks again for the pointers guys, solid vid Bob.
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    6-26 Sheiko 29 Week 3 Day 2

    Actual Weights

    Deficit Dead 245,285,315
    Bench 135,165,185,215,225,215
    DB Fly #40
    Dead from box 285,335,385,430
    Lunge 185

    Good day in the gym. First time doing deficit deads, watched my video after the first set and tried to eliminate the rounding of the back in the sets after. Bench went well too. Please excuse my wailing in the dead from boxes vid, it was a tough workout and I was just trying to finish strong and maintain a certain level of intensity.

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    Pulls look good, but watch the rounding before you even pull the weight when you setup. try to keep that chest up. You rip with a vengence bro. Love the energy.
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    No worries with the intensity on this boy. Lol

    Doja, try one thing for me before you pull. When about to make the pull, get into position and take the slack out of the bar. Right before you pull, squeeze the sh!t out of your lats. This should tighten up the back and solidify everything.
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    For a second I thought you were pulling 430 for deficits. Darn me and the fact I like videos more than reading... lol. Nice workout man. I feel like some back rounding is inevitable when you are truly pushing your limits. Not that you should allow it, but that it's something that just occurs. You have a bit of rounding then your back comes back up where your traps are, so overall I don't think you need to worry about it much. Just keep doing the back work, posterior chain etc and keep pulling. Looks good. I wish we had boxes so I could do deficits and do some "rack" pulls without the rack. I think my gym frowns upon 500-600+ weights on the pins.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by The Solution View Post
    Pulls look good, but watch the rounding before you even pull the weight when you setup. try to keep that chest up. You rip with a vengence bro. Love the energy.
    Quote Originally Posted by AZMIDLYF View Post
    No worries with the intensity on this boy. Lol

    Doja, try one thing for me before you pull. When about to make the pull, get into position and take the slack out of the bar. Right before you pull, squeeze the sh!t out of your lats. This should tighten up the back and solidify everything.
    Quote Originally Posted by CountryLiftin View Post
    For a second I thought you were pulling 430 for deficits. Darn me and the fact I like videos more than reading... lol. Nice workout man. I feel like some back rounding is inevitable when you are truly pushing your limits. Not that you should allow it, but that it's something that just occurs. You have a bit of rounding then your back comes back up where your traps are, so overall I don't think you need to worry about it much. Just keep doing the back work, posterior chain etc and keep pulling. Looks good. I wish we had boxes so I could do deficits and do some "rack" pulls without the rack. I think my gym frowns upon 500-600+ weights on the pins.
    Thanks for the advice guys, I'll try to pull the slack out for you first AZMIDLYF next time too.
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    6-28 Sheiko 29 Week 3 Day 3

    Actual Weights:
    Squat: 185,225,255,295
    Bench: 135, 165, 185, 215
    DB Fly: 40
    OHP: 115 had some spotter help in the later sets
    GM : 225

    Solid day in the gym all the reps felt solid, didn't really struggle on any sets.


    Progress pic of the day:
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    7-1 Sheiko 29

    Actual Weights:

    Squat: 185,225,255,295
    Bench: 145,185,205
    Dips: +70
    DB Fly: 40#
    Front Squat:145,185,225 1@285 Bonus PR
    GM: 225

    Solid day, good training. I was really happy to hit a new PR on front squats by 10lbs, granted it was ugly, but I made it. I think I was just tired and lost focus for a second, plus was soaked in sweat so bar was a little slick. Still happy to have recovered it and PRd.

    http://www.youtube.com/watch?v=Tx2pfeREje0
    http://www.youtube.com/watch?v=XaVfTSYfGKs
    http://www.youtube.com/watch?v=tYOyi6H5jK0
    Super loud audio on this next one FYI.
    http://www.youtube.com/watch?v=a5tcakEykcg
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    Front Squat is getting as strong as your regular squat = Impressive!
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    Quote Originally Posted by The Solution View Post
    Front Squat is getting as strong as your regular squat = Impressive!
    Thanks bro, makes me feel like there are some gains to be made by improving my back squat technique.
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    Quote Originally Posted by Randoja View Post
    Thanks bro, makes me feel like there are some gains to be made by improving my back squat technique.
    Form and execution the main factors.
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    7-3

    Actual Weights:
    Bench: 135,160,185,215,225
    Dead: 245,285,335,385,405,385
    Bench: 135,160,185
    DB Fly: #40

    Today was a little rough, bench all went pretty well, had an unbalanced lockout on rep 1 with 225, but all the other sets and reps were solid. Basically, I was just having a rough time dialing in my form on deadlifts today. I watched my first set and tried to drop my hips on all that followed but it just wasn't happening.

    http://www.youtube.com/watch?v=K3g03cxSGyQ
    http://www.youtube.com/watch?v=Wfg2nnGyBLY
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    Quote Originally Posted by Randoja View Post
    7-3

    Actual Weights:
    Bench: 135,160,185,215,225
    Dead: 245,285,335,385,405,385
    Bench: 135,160,185
    DB Fly: #40

    Today was a little rough, bench all went pretty well, had an unbalanced lockout on rep 1 with 225, but all the other sets and reps were solid. Basically, I was just having a rough time dialing in my form on deadlifts today. I watched my first set and tried to drop my hips on all that followed but it just wasn't happening.

    http://www.youtube.com/watch?v=K3g03cxSGyQ
    http://www.youtube.com/watch?v=Wfg2nnGyBLY
    Sounds like my day yesterday. Take it in stride and come back fix that form and kill it next time.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    7-5 Sheiko 29

    Actual Weights:
    Squat 185,225,255,295
    Bench 135,160,185,215,225,215,185,16 0,135
    Dips +70 lbs fell 2 reps short on the last set.
    DB Fly #40
    Deadlift 5@135--2@225--1@315--3X1@405

    Good day in the gym squats and bench were challenging but solid. I decided to skip GM's and abs today to pull some deadlift singles.

    http://www.youtube.com/watch?v=34-na38hTwo
    http://www.youtube.com/watch?v=03A-prLIgCE
    http://www.youtube.com/watch?v=c98zIPb-mJ8
    http://www.youtube.com/watch?v=HcUXrvDioc8
    http://www.youtube.com/watch?v=Dsh5YydDAjE
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    So my last workout was the end of Sheiko 29, I am going to move on to #32 for my meet prep. I will do the weeks like this: 1,2,3,2,3,4 because I have 6 weeks until competition. I have upped my training maxes 10lbs for this cycle, on week 1 day 2 I will just be testing new maxes.




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    7-8 Sheiko 32 (6 week adaptation)

    Actual Weights:
    Squats: 190,225,265,285 top sets paused
    Bench: 140,165,195,210 all reps paused
    Weighted crunch on cable crossover 3x10@190

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    Congrats on the PRs man
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    Nice job on the prs buddy!
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    Nice work man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Thanks a lot fellas.
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    7-12 Sheiko 32

    Actual Weights:
    Squat (All Reps Paused): 190,225,265,295
    Bench (All Reps Paused): 155,185,210
    DB Fly: #50
    GM: 225
    Weighted Crunch: 150 this is legit it was on a single cable machine not the crossover.

    Today was great in the gym felt solid on all my lifts even with some pauses. Also I take back everything I said about my new belt, I love this belt so much. I feel solid as a rock in the hole.

    http://www.youtube.com/watch?v=XblFLD82QkE
    http://www.youtube.com/watch?v=zI0BXEUlsUI
    http://www.youtube.com/watch?v=yzaxRSK51yc
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    Good work today bro. Loving Sheiko?
    Team Inov8 Elite Performance
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    Quote Originally Posted by The Solution View Post
    Good work today bro. Loving Sheiko?
    I told the PL section mod on BB.com to change my log title to Sheiko Addiction. You like that bench arch, I felt really good on it today. I just tried to get my butt as close to my rear delts as possible. I've decided not to lift in Reno this November, as I am switching feds and lifting raw full power. An equipped push pull is really not necessary for my current goals. So after the August meet, I'm deloading running 37 then 40 then deloading and running 32 again in prep for another USPA meet around here on Nov 30, I think I can get my class 1 total (1215 @ 181) at that meet and qualify for 2014 worlds.
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    100% Agree on your goals, bench form is better much tighter because of the arch and being able to establish your ground.
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    Money reps Doja!! Form looks great.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Randoja's Avatar
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    5'10"  181 lbs.
    Join Date
    Jun 2012
    Age
    31
    Posts
    3,334
    Rep Power
    1847505
    Level
    60
    Lv. Percent
    61.99%
    Achievements Activity ProActivity AuthorityPosting Pro

    Much appreciated AZ!
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  39. Professional Member
    Randoja's Avatar
    Stats
    5'10"  181 lbs.
    Join Date
    Jun 2012
    Age
    31
    Posts
    3,334
    Rep Power
    1847505
    Level
    60
    Lv. Percent
    61.99%
    Achievements Activity ProActivity AuthorityPosting Pro

    7-15

    Actual Weights:
    Squat 185,225,265,300 (All reps paused)
    Bench 135,165,195,220 (Everything paused except top sets)
    Squat 205,245,295

    Was feeling a little tired and rundown after benching so I decided to kick up squat session 2 a little and increase the top sets to 295. It was challenging but I got through alright.
    http://www.youtube.com/watch?v=w8nlL_TMjog
    http://www.youtube.com/watch?v=OQCpS69G4XQ
    http://www.youtube.com/watch?v=QJJyIMPB3Os
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  40. AnabolicMinds Site Rep
    The Solution's Avatar
    Stats
    5'7"  175 lbs.
    Join Date
    May 2012
    Posts
    9,938
    Rep Power
    6850184
    Level
    97
    Lv. Percent
    57.47%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting ProPosting Authority

    Stronger every workout bro.
    Team Inov8 Elite Performance
  

  
 

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