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Liftandswim's Log

I thought it looked great for a 20lb PR. Bit of knee travel like you mentioned. You think that's a slow descent?? Looked just not too fast/not too slow.
 
capo180 said:
pretty nice squat man, i expected it too be a lot slower decent from the way you talked about it. for some reason it looks like you kinda bounced at the bottom, idk if you kinda bouced off your calves there, but that looked like it caused your knees to really move forward. besides that it looked like a great squat, especially for a 20 lb PR.
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I think that little dance move you saw was me having weak hips haha. Or possibly me trying to lead with chest/head out of the hole instead of my ass. I'll figure it out.

But thanks bro! I'm definitely pleased with it. Always hungry for more though.
 
Sean1332 said:
I thought it looked great for a 20lb PR. Bit of knee travel like you mentioned. You think that's a slow descent?? Looked just not too fast/not too slow.
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Thanks sean, you're right. The descent wasn't as slow as I thought now that I've watched it like 10 times.

The knee travel is making me have to almost bottom out to hit depth. I'll fix that

P.S. your log makes me feel weak
 
liftandswim said:
Thanks sean, you're right. The descent wasn't as slow as I thought now that I've watched it like 10 times. The knee travel is making me have to almost bottom out to hit depth. I'll fix that P.S. your log makes me feel weak
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My bench sucks and deadlift is a slow mover. No one is weak here.

Focus on creating torque through your feet by counter rotating your feet into the ground. You're going to feel your glutes engage and knees go out instead of more forwards. Herderdude has a pretty good explanation, too.
 
Sean1332 said:
Focus on creating torque through your feet by counter rotating your feet into the ground. You're going to feel your glutes engage and knees go out instead of more forwards. Herderdude has a pretty good explanation, too.
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Screw my feet into the ground, is that a good cue for what you're saying? I just tried it on my bedroom floor and can kinda feel it, I imagine it's much more pronounced under a load.

I hear all these great cues then forget them when it's time to squat. Forever learning.
 
Nice freakin PR. Looked great except the knee travel as mentioned. Cant complain on a 20lb PR haha. Speed was good IMO
 
liftandswim said:
Screw my feet into the ground, is that a good cue for what you're saying? I just tried it on my bedroom floor and can kinda feel it, I imagine it's much more pronounced under a load. I hear all these great cues then forget them when it's time to squat. Forever learning.
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Yup.
 
8/13

Week 2, Day 3

**Workout #2**

Warm-up
Cycle 1 mile
General stretching
Mobility

Box Jump
15 total

Squat
215x5
250x5
280x5+ (13, i'll take it)

Pause Bench
(60 seconds rest)
215x5
215x5
215x5
215x5
215x5

Pull-ups
BWx50 total

Side Bends
70x25
70x25

Tricep Pushdown
UnknownX25
UnknownX25
UnknownX25

Thoughts:
Solid workout considering i hit a PR earlier in the day. Technique felt a little better (worked on "screwing" my feet in, but I struggled with the cue upon descent...something to play with I guess). Wish I had some film (my dad, who's also my lifting partner by the way, accidentally deleted it...he's not so good with this 21st century stuff...unless you're talking Candy Crush, the man is addicted). No worries, I love having my dad in the gym. He used to complain of knee/back pain, but after getting him in the weight room those days are in the past. He's PR'ing every week on the big lifts, makes me feel good.

So yeah, after the AMRAP set my body basically quit. Still got the work in though! I was so gassed that I couldn't even properly set up for my volume pause benches, I might as well have had my feet up in the air haha. But really no complaints, today was a good day. Thanks for all the support/feedback guys, I really do appreciate it. Stay strong AM.
 
If you want to keep the external rotation torque on your descent, you're going to have to leg curl yourself down into the hole. Nice freaking squat, man. Congrats.
 
Watched it yesterday, but wasn't home all day so didn't want to type a lot on my phone. :o

1) Congrats on the PR! I think you had more in you, but always good to hit a PR, leave some in the tank, and know you can keep building than to overshoot and fail in training.

2) Work on the walk out. Yours isn't too bad, but you could be a little more deliberate with your steps. Even if it doesn't save you more energy, I find a more authoritative walkout does me well for the "mental" side of the weight. Kind of you taking control of it and not letting it dictate the terms of your lift. :lol:

3) I don't think the knee travel is a big issue. Only really that little extra bit at the bottom. I've watched it a lot and I think (I can't totally tell so a little guess work) it is because you lose a bit of tightness at end range. It almost looks like a minor buttwink or loss of tension that results in the weight shifting forward a bit. You may even be able to not get that low and still hit depth.

4) For the feet screwing into the ground I like to get this idea just standing with no shoes. Assume your squat stance. Then think of grabbing the ground with your toes, almost stretch your toes out, and see if you notice your glutes turn on more. You can stand with feet normal and with the toes stretched out and try to find the difference.

When doing this it should help you with feeling the hips, allowing you to get better alignment of the knees as you descend (they'll move out and track over the feet better), and provide a more stable position. You can try screwing your feet/torquing with toes normal and toes spread trying to grab the ground. I find it is easier to have the ankle collapse (come out on the side of the foot as the knees get pushed out) if I don't try to grab the ground with my toes.

5) Otherwise I think your form looks very good for max effort! So nice work and keep building. I'd like another angle (to see the knees from the front a bit and maybe a little higher to see your ribs/bracing), but I know we can't film one lift from multiple angles usually (I wish I could too haha).


Inb4 someone thinks I am weird with the foot thing and TLDR.
 
The foot thing is a good point, bolt. Super D talks about spreading the foot so we don't roll onto our ankles while spreading the floor, and Brian Carroll talks about grabbing the floor like a monkey. All of the main lifts in 5/3/1 rely on good foot positioning and awareness, I even get better results out of my seated OHP from really planting my feet.
 
Nice PR man! Were tied now haha. I think these guys covered everything plus they are more knowledgable than me
 
bolt10 said:
Watched it yesterday, but wasn't home all day so didn't want to type a lot on my phone. :o 1) Congrats on the PR! I think you had more in you, but always good to hit a PR, leave some in the tank, and know you can keep building than to overshoot and fail in training. 2) Work on the walk out. Yours isn't too bad, but you could be a little more deliberate with your steps. Even if it doesn't save you more energy, I find a more authoritative walkout does me well for the "mental" side of the weight. Kind of you taking control of it and not letting it dictate the terms of your lift. :lol: 3) I don't think the knee travel is a big issue. Only really that little extra bit at the bottom. I've watched it a lot and I think (I can't totally tell so a little guess work) it is because you lose a bit of tightness at end range. It almost looks like a minor buttwink or loss of tension that results in the weight shifting forward a bit. You may even be able to not get that low and still hit depth. 4) For the feet screwing into the ground I like to get this idea just standing with no shoes. Assume your squat stance. Then think of grabbing the ground with your toes, almost stretch your toes out, and see if you notice your glutes turn on more. You can stand with feet normal and with the toes stretched out and try to find the difference. When doing this it should help you with feeling the hips, allowing you to get better alignment of the knees as you descend (they'll move out and track over the feet better), and provide a more stable position. You can try screwing your feet/torquing with toes normal and toes spread trying to grab the ground. I find it is easier to have the ankle collapse (come out on the side of the foot as the knees get pushed out) if I don't try to grab the ground with my toes. 5) Otherwise I think your form looks very good for max effort! So nice work and keep building. I'd like another angle (to see the knees from the front a bit and maybe a little higher to see your ribs/bracing), but I know we can't film one lift from multiple angles usually (I wish I could too haha). Inb4 someone thinks I am weird with the foot thing and TLDR.
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1. Yeah, like I said, 405 may have been in the cards, but I'd rather grab a smooth-ish PR and get out. Especially in training.

2. This. I need to become more deliberate in everything from my set-up to my walk-out. I phone some stuff in when I'm not thinking.

3. I honestly think I'm losing tension. I struggle with those last few inches. I don't really think it's a mobility issue though, but idk how to stay tight that last little bit? Something to work on because I agree I shouldn't have to get so deep to hit depth.

4. Haha I completely get what you're saying about the toes/foot thing. The big thing for me is keeping that torque upon descent by "leg curling" myself down like herder mentioned. I'm able to do it on my bedroom floor so we'll see come Monday (next squat day).

5. The gym I workout at is pretty limited in that regard. We only have one freaking squat rack and there's no way you're getting a front view unless you wanna see all groin.

Thanks for the response bolt, I really appreciate the input from you and everyone else. I can feel pounds adding to my squat as we speak.
 
I know what you mean about the rack. When I was at LA it was impossible to see front view

Edit: Herder posts ass view box squats lol
 
New belt came in today guys! 10mm 4in leather single prong from Titan. This motherfcker is sturdy as hell, can't wait to break it in
 
rob112 said:
I know what you mean about the rack. When I was at LA it was impossible to see front view

Edit: Herder posts ass view box squats lol
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Hey man, that rack is completely surrounded by walls! Also, I'm revolutionizing powerlifting videography.
 
Nice man. I've never been, but my best friend just got a job up there. I'm excited to go to some cavs games and check out the bar scene.
 
8/14

Week 2, Day 4

OFF
(was supposed to hit up some weighted vest walking, but life got in the way)


8/15

Week 2, Day 5

Warm-up
Cycle 1 mile
General stretching
Mobility

Med Ball Rotational Throw
10 total

Deadlift
245x3
285x3
325x3+ (10, taped)
Invalid Link Removed

Press
(60 seconds rest)
120x5
120x5
120x5
120x5
120x5

Barbell Curl
55x10
60x10
65x10

Back Raise
BWx15
BWx15
BWx15

Facepulls
100 total

Thoughts:
Well I've never filmed my deadlift up until today. That's a mistake. Didn't realize my technique was so blah. On the plus side, I still hit my goal of 10 reps (grip was the limiting factor) and my new belt is boss. You guys think setting up with my hips a tad lower and setting my lats will fix the rounding? Those are the two cues I'm going to pound. I think I'll get a little better leg drive with my hips lower too, right?

Rest of the workout was a breeze. Looking forward to insight. Stay strong AM.
 
CincyKiller45 said:
Nice man. I've never been, but my best friend just got a job up there. I'm excited to go to some cavs games and check out the bar scene.
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Yeah feels good to have Lebron back. And the bar scene is what you make of it really. West 6th street is where it's at, for reference,
 
Sean1332 said:
Awesome repping, man. Just be careful with the high hippage and knee unlocking with all the reps!
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Thanks sean. Always something to work on. It's like my form breaks down way before strength becomes a limiting factor. I realize you'll have that especially high rep deads but it's frustrating
 
That's why AMRAP sets can suck sometimes. There's nothing wrong with shutting things down early, or at the minimal rep requirement.
 
Sean1332 said:
That's why AMRAP sets can suck sometimes. There's nothing wrong with shutting things down early, or at the minimal rep requirement.
Click to expand...

Love AMRAP for bench and press. Starting to dislike them for squat and dead. Luckily starting week 6 of the program, wendler calls for my TM to be done AMRAP, so the load is heavy enough so that AMRAP more than likely won't exceed 5 reps.
 
yeah deads start to get rough no matter what weight after about 6-7 reps, form just breaks down.. but yeah force those shoulders down to activate the lats, that will help your upper.you'll kinda have to figure out for yourself whether you will lift with high hips or low hips, depends on your leverages.
 
First of all very solid work. If you grip the **** out of the bar and use the bars weight to pull your ass down a little bit while getting very tight it can help tremendously with tightness and getting the back flat. Then comes the challenge of doing that for reps. I also like to "pop balloons in my arm pits" at the top to get that tight upper back.

Cliffs
-use the bar to pull your hips down a little bit
-you can use various ques to get that tight feeling in your upper back
-brutal set broski
 
Thanks for feedback guys. I was out of town for the weekend and didn't feel like updating the log. Saturday I hit up a pump session and Sunday was nothing but rest and relaxation. Volume squats and Bench 5's tonight!
 
8/18

Week 3, Day 1

Warm-up
Cycle 1 mile
General stretching
Mobility

Standing Long Jump
15 total

Squat
(belt-less, 60 seconds rest)
250x5
250x5
250x5
250x5
250x5

Bench
(all reps paused until top set)
185x5
215x5
240x5+ (11, taped)
Invalid Link Removed

Pull-ups
BWx50 total

Side Bends
75x25
75x25

Tricep Pushdown
UnknownX25
UnknownX25
UnknownX25

Thoughts:
Played with some of the new cues on squat today. Definitely felt smoother, but, again, as the reps pile up (especially with shorter rest) things kinda go south. I felt solid though. Bench went well too. To be honest, the pump was what shut me down on my AMRAP set, weird. Need to up my thoracic mobility I think. I'm a heel down kinda guy, but i still should be able to get a little better arch. Leg drive is kiiiiiiinda there, but it, too, is a process.

As always, let me know what you think! Stay strong AM.
 
Sean1332 said:
check out Chris Duffins video'd on bench setup and arch mobility. you won't regret it
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Just watched. I'm going to have to go in and just practice with a light weight one day. Dude is knowledgeable though, going to have to watch his other videos too.
 
liftandswim said:
Just watched. I'm going to have to go in and just practice with a light weight one day. Dude is knowledgeable though, going to have to watch his other videos too.
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Got a link (ya I am feeling lazy)?
 
Thanks guys I'll watch both later.
 
Nice benching man, looked real light for you. Duffin is money man, I do most of what he does for upper back mobility.
 
capo180 said:
Nice benching man, looked real light for you. Duffin is money man, I do most of what he does for upper back mobility.
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Thanks. Yeah my days of being a bench-bro can be thanked for that. Just gotta work on a few things that'll help with maximal weights.

And yeah from the little I've seen, duffin is awesome
 
8/19

So I hit up some weighted vest walking and mobility work. Feeling good right about now. Tomorrow is my birthday, thinking of hitting up two workouts like I did with squats last week. In the morning, hit a pr on deads and at night do my scheduled workout. I really think I have 4.5 plate (455lbs) in me. We'll see how I feel when I wake up.
 
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