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Old 03-29-2009, 06:05 PM   #211
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It just so happens that I'm reading a great book right now and I just past through the squat part , here are some points in the book that I thought might help you. Maybe you've read it also or already know this...
Quote:

Keep your elbows down and try to force them under the bar. This will cause your hips to drive out first out of the bottome of the squat. It'll also keep your chest high and prevent you from squatting with your legs first instead of your back.

Before you take the bar out of the rack , fill your diaphragm with air , place the bar on your back , then confidently push it out of the rack with your back and legs. Don't "wimp" the bar out. I like to do this with a large breath, which I won't let out until I'm in my stance

Before the descent , take another breath and go. Keep this air in until you're about 2/3 of the way back up. Then you can let it out.
...Jim Wendler

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Old 03-29-2009, 06:31 PM   #212
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I am actually used to doing that exact thing (did you get it from the new 5/3/1 book?) but my shoulders are feeling very uncomfortable in that position. They aren't used to gripping the bar like that (it's been 5 months since I've done a back squat) and they feel strange. I'm gonna do it slowly and see if it makes a difference.

This part is what is irritating me the most:

Quote:
Keep your elbows down and try to force them under the bar. This will cause your hips to drive out first out of the bottome of the squat. It'll also keep your chest high and prevent you from squatting with your legs first instead of your back.
I am able to keep this form till I am mid-point on the way up. Right at that point my shoulders feel weird, the weight shifts and I "good morning" it back up. I don't like that. I am used to doing my squats in a "smooth" manner. Right now I look like a spazz...

Thanks for the help, though, Talo. Much appreciated. But perhaps I need to do more shoulder stuff which is a touchy subject because of my past injuries and doing shoulder "mobility" work directly causes my injuries to occur again. So I have to play this smart. Hopefully doing some overhead squats for 2 weeks and then coming back to back squats will help.

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Old 03-29-2009, 06:38 PM   #213
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Thought I would give it a shot

Yes , I'm reading the 5/3/1 book right now.

Quote:
I am able to keep this form till I am mid-point on the way up. Right at that point my shoulders feel weird, the weight shifts and I "good morning" it back up. I don't like that. I am used to doing my squats in a "smooth" manner. Right now I look like a spazz...
Sounds like your not tight enough for the whole lift , but hard for me to say.
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Old 03-29-2009, 06:46 PM   #214
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Quote:
Originally Posted by TALO View Post
Sounds like your not tight enough for the whole lift , but hard for me to say.
I am not. That's what I am trying to get at. Usually I hold the bar very close to my shoulders - barely 2 inches apart. But, my shoulder mobility has probably become so terrible (I haven't done any overhead pressing in like 2-3 months now) that it is not possible for me to do that. So now I am holding the bar much further out. This makes it very hard for me to squeeze my shoulder blades together. So right from the get go I am not only out of groove but terribly lose. I am shaking all over the place.

Arg....I think I just need to get my shoulders mobile again - which may take a little time because of my susceptibility to injuries.
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Old 03-30-2009, 03:15 PM   #215
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Spring 2009 Training
Mesocycle 7 - Week 2

Press Day

Beginning Thoughts:
I was hard pressed for time so I had to skip some things and focus on the most important lifts today.
Workout:
High Incline Bench Press:
95 lbs x 10 reps
135 lbs x 6 reps
155 lbs x 3 reps
165 lbs x 3 reps
175 lbs x 3 reps
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 2 reps
215 lbs x 1 rep
Quality Volume: much better than last week. 215 lbs flew up. I should've taken 225.

Medicine Ball Twists:
Skipped

Density Training Zone 1 @ 20 minutes:
Pull-ups = 5 + 5 + 5 + 5 + 5 + 5 + 4 + 3 + 3 + 3 + 3 + 4 = 50 reps
Push-ups = 8 + 8 + 8 + 8 + 8 + 8 + 8 = 56 reps
I managed to add 10 reps to my pull-ups from last time and 6 reps to my push-ups (which I was very lax about). I am gonna add weight next week. I am thinking +20 lbs on pull-ups.

Density Training Zone 2:
Skipped.
Videos:
None
Overall Impression:
This week and part of the next are gonna be very hard because I have so much work to do for school. But, I am gonna try to manage my time better and hopefully I will not end up skipping any workouts. I might have to cut them short though...But I will try not to skip them.
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Old 03-30-2009, 03:18 PM   #216
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Look at you, adding 10 pullups like its nothing at all! Nicely done Anuj!
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Old 03-30-2009, 07:56 PM   #217
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Hahaha...Those pull-ups were BRUTAL, Kane....But, I am proud of myself for sticking through. Infact, to seal the deal I did 5 more pull-ups after my 20 minutes ran out.
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Old 03-31-2009, 02:52 AM   #218
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You're crazy!
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Old 04-02-2009, 10:13 PM   #219
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Spring 2009 Training
Mesocycle 7 - Week 3

Deadlift Day

Beginning Thoughts:
So remember I said this week and next week were hell weeks? Well...it's begun. I got only 3 hours of sleep last night (i.e. Wednesday night) and I have been up since 6 am on Thursday. I worked out Thursday night at 9:30 pm. So yes, I was exhausted and not very focussed when I went into the gym.
Workout:
Banded Deadlifts using the Red Bands Double Looped:
195 lbs x 2 reps - This was the first struggle set
165 lbs x 2 reps - This was the second struggle set
115 lbs x 2 reps x 3 sets
125 lbs x 2 reps x 2 sets
135 lbs x 2 reps x 2 sets
Kinda meh...

Deadlifts:
315 lbs x 3 reps
365 lbs x 2 reps
405 lbs x 2 reps
425 lbs x FAIL
315 flew up and really shocked me...I was so surprised lol...Things went downhill from 365. I forgot my set-up, lost my groove and couldn't focus on getting my set-up back.

Medicine Ball Twists:
15 lbs x 12 reps x 6 sets
I've been really neglecting my core training over the last 3 weeks and I think that whenever I stop working my core both my posture and my performance suffers. I have been reading the Neanderthal series articles and I need to focus on ab work a lot more than what I have been doing recently. In addition, I think (and this is just a theory) that when I don't do enough ab work, my Deadlifts get freaky on me - like the set with 405 when all the fat on my lower back and ass jiggles during the rep! So it's time to bring back ab work.
Videos:
Banded Deadlifts & Deadlifts:
Overall Impression:
I have an exam tomorrow which I need to study for. I will be going in to do my extra workout tomorrow and will hopefully have some Pistol Squat videos up and running. No sleep for me tonight. Sucks coz I plan on partying a bit this weekend and going to see Fast and Furious
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Old 04-03-2009, 07:54 AM   #220
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Goodluck on your exam.

Jiggling ass or not, nice deadlifting (given the circumstances)
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