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Liftandswim's Log

I had recommended him doing the front squats to help him to get use to "setting his hips". They had helped me get that first hip movement down when I use to back squat.
 
turff49 said:
I had recommended him doing the front squats to help him to get use to "setting his hips". They had helped me get that first hip movement down when I use to back squat.
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Nothing wrong with fronts. I love em. And if they prove to be a useful tool from a technical aspect, by all means do them.

Just saying that if your goals are to be better at "X" (back squatting) more than likely you'll benefit most from doing a lot of "X" (back squatting).

That said, I have no idea what's Reg's goals are. So I'm talking out of my ass. Nothing new :)
 
liftandswim said:
That said, I have no idea what's Reg's goals are.
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Lol. I don't either.

I want my squat form to be perfect, with as much weight as possible, and upper legs larger than my waist. :)
 
liftandswim said:
Thanks for the insight, herder. Didn't give much thought to the fact that the higher-up versions will play with your technique. For that reason alone, I'll probably go with the reactive or the original. Maybe rob112 will chime in. I think he has the red slanger
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I have the original. It is solid, but I can get more than 10% out of it and I do need to focus some on not over tucking. I don't think reactive was out when I got it...if I started over now I'd probably go reactive as I would think it would stray the least from my actual strength. That said I haven't used one though.
 
rob112 said:
I have the original. It is solid, but I can get more than 10% out of it and I do need to focus some on not over tucking. I don't think reactive was out when I got it...if I started over now I'd probably go reactive as I would think it would stray the least from my actual strength. That said I haven't used one though.
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Thanks, rob. Probably gonna nab the reactive. Not like I need to overload my lockout beyond 10%. Probably more ego building than strength building beyond that point.

If I wanted to get fancy I could order those benchblox that Sean1332 has. But I don't really think I'm "there" yet.
 
liftandswim said:
Thanks, rob. Probably gonna nab the reactive. Not like I need to overload my lockout beyond 10%. Probably more ego building than strength building beyond that point. If I wanted to get fancy I could order those benchblox that Sean1332 has. But I don't really think I'm "there" yet.
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I'm not "there" either. My shoulders are "there" if "there" means "there in the dumps" lol
 
liftandswim said:
It's a female. Not sure how old she is though. Could be 10, could be 30 can't tell in the video.

And who knows lol
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With large bumpers, maybe.
 
That's pretty damn efficient of a movement there. Freaked me out when he chucked it.
 
I have the original and the reactive slingshot. I'm all about the original slingshot, it doesn't mess with my form much, but I tend to drastically tuck my elbows. But the reactive is great, I've used it a few times for dips and it works miracles for reducing shoulder pain.

The ego boost is awesome too.
 
10/21

Week 12, Day 2

Deadlift
(belt-less, 60 seconds rest)
320x3
320x3
320x3
320x3
320x3
320x3
320x3

Press
125x3
140x3
155x3
170x1+ (4, taped) Invalid Link Removed
175x2 (joker set, no tape...forgot)
(begin 60 seconds rest)
135x5
135x5
135x5

Barbell Curl
70x10
70x10
70x10

Back Raise
50 total

Face Pulls
100 total

Thoughts:
Deads sucked. Just tired, I guess. Blah.

Press felt great. Still hitting steady PRs with gas left in the tank. This is good.

Stay strong AM.
 
What does joker set mean?
 
^^ I wondered that too! Thanks!! Great work in here man!
 
liftandswim said:
Thanks kat. You've been putting in some serious work too. Now we just need to get you on a good program
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Thanks! I'm doing Kleen's workout and I have a friend doing my nutrition for me too! GAINZ are in the making!
 
Long, long day. Meh.

10/23

Week 12, Day 4

Squat
245x3
280x3
315x3
350x1+ (4, taped) Invalid Link Removed
370x2 (joker set, taped) Invalid Link Removed
(belt-less)
265x5
265x5
265x5

Bench
(60 seconds rest)
235x3 paused
235x3 paused
235x3 paused
235x3 paused
+ TnG
240x3
245x3
250x3
275x3

Pull-ups
3xAMRAP

Tricep Pulldown
50 total

Thoughts:

Got the reps I wanted on squats, but it was much harder than it should have been. Anything above 80% felt like a billion pounds. So much going on today, but I'm not going to break out the excuses. Just gotta keep grinding.

Bench went well, but by the time I was done I was spent. Assistance was kept to a minimum.

Full day off to get my head right tomorrow. I'll be back killing it on Saturday.

Critiques welcomed, as always. Stay strong AM.
 
That would've felt like a million pounds to me too.

After watching your vids, I think I take wayyyy to long to get to the bottom. I wonder how much that takes out of me...
 
RegisterJr said:
That would've felt like a million pounds to me too. After watching your vids, I think I take wayyyy to long to get to the bottom. I wonder how much that takes out of me...
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That's a legitimate concern. An exaggerated eccentric is more time under tension, after all.
 
Squat looks good. Maybe pull the elbows down a bit harder to keep a more rigid ribcage position and pack the chin a little. There was a bit of hyperextension at the top.
 
Rodja said:
Squat looks good. Maybe pull the elbows down a bit harder to keep a more rigid ribcage position and pack the chin a little. There was a bit of hyperextension at the top.
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thanks, rodja.

Should I be actively pulling my elbows down throughout the lift?

And I suck at keeping my chin packed. Good call
 
liftandswim said:
thanks, rodja. Should I be actively pulling my elbows down throughout the lift? And I suck at keeping my chin packed. Good call
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Think doing a lat pulldown throughout. It also helps to pack more air in the torso and increase lumbar stability. I got away from doing it myself for a few months and my squats went to hell during that stretch.
 
Rodja said:
Think doing a lat pulldown throughout. It also helps to pack more air in the torso and increase lumbar stability. I got away from doing it myself for a few months and my squats went to hell during that stretch.
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Thanks. Always learning.

Makes perfect sense now, let's see if I can make it happen under the bar.
 
liftandswim said:
Thanks. Always learning. Makes perfect sense now, let's see if I can make it happen under the bar.
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Your starting position is great. A lot of dudes don't straight up with the bar and almost GM the weight out of the rack. If you can bring in your hands slightly, it'll help to engage the lats.
 
liftandswim said:
I have my hands in about as close as possible, without letting my wrists break back. (I false grip the bar). Middle fingers on the rings. Does that suck?
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Nah, that's a solid width especially since it's a short bar. You might want to try a true grip at least on the max sets.
 
Rodja said:
Nah, that's a solid width especially since it's a short bar. You might want to try a true grip at least on the max sets.
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This may sound dumb, but idk how to true grip the bar and not have my wrists break back. Regardless of grip width.
 
liftandswim said:
This may sound dumb, but idk how to true grip the bar and not have my wrists break back. Regardless of grip width.
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There's going to be some wrist extension, but the pulling of the bar helps to not let the bar roll. It's almost synergistic in that doing this also increase torso stability and allows the back to support more weight.
 
rob112 said:
Squats are looking good and strong! Great progress here
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Thanks, bud.

And yeah, I have the tendency to get ahead of myself and get frustrated when the weights aren't flying up. I'm still a dumb kid, blame that. Crazy to me that 6 months ago I couldn't squat 275 to depth.
 
Rodja said:
There's going to be some wrist extension, but the pulling of the bar helps to not let the bar roll. It's almost synergistic in that doing this also increase torso stability and allows the back to support more weight.
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Interesting. Thanks for clearing that up. I'll throw up some film fairly soon. I'll be looking forward to your thoughts.
 
Good stuff in here! I'll by working with those squat tips myself, I'm a false gripper as well. (For lack of keeping up my own log, still lurking in y'alls)
 
Nice work...progress is looking great for you lately.
 
Thanks y'all. Gonna move something a little heavier next Saturday. Hopefully, a little faster too. Good tips from rodja earlier today.
 
Forgot my phone at home. No film, sorry guys.

10/25

Week 12, Day 6

Deadlift
280x3
320x3
365x3
405x1+ (3)
430x2 (joker set)
-belt
300x3
300x3

Press
(60 seconds rest)
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

Barbell Curl
72x10
72x10
72x10

Back Raise
50 total

Face Pulls
100 total

Thoughts:
Deads went okay. Having trouble powering with the quads while simultaneously loading the PC off the floor. Hope that makes sense. Tips? Cues?

Presses moved fast. Seems like I can hit repeats with my upper body movements til the end of time. Things don't even get interesting until around 90 percent. I think that's a good thing.

Had a spectacular encounter with a personal trainer today. He was telling me that I needed to control the negative portion of my deadlift better and that I should be taking around FIVE TO SIX seconds on the eccentric. SAY WHAT?! I politely smiled and told him I think I'll keep doing things my way. He stormed off like I was some ingrate. Guess that's a YMCA for ya...

Stay strong AM.
 
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