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  #141  
Old 01-11-2008, 06:30 AM
EricT EricT is offline
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Hey, what cues are you talking about, Rippewise?

I'm not sure what you are asking about my squat preference, but I assume bar postion...I like a neutral position. Not real high on the neck like an oly squat and not real low like a power squat. It's simply what has been the best for me overall. I use no supportive gear whatsoever.

On the elbows and hands things anyone can tell the difference without a bar. Bring you hands out to your side elbows flayed and you will notice your chest is pushed forward. Bring the hands in and elbows forward the chest is helped back.

When you do that it makes a better place to place and hold the bar. What they call a "shelf" so that also helps make the bar more stable plus it's better on the shoulders, etc. so on....
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #142  
Old 01-11-2008, 12:45 PM
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marv marv is offline
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Gday Eric,

As far as me being a little extreme with some of Ripps cues, Just little things like pulling the elbows back, having an arch in the lower back. I cant wait to get under the bar and see how all of this effects my squating. I will post the vid on sunday mate.

MaRvO.
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  #143  
Old 01-12-2008, 08:51 AM
EricT EricT is offline
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Two cues I don't follow. Let me use your journal for a little preaching.

Having the elbows "back" results in the opposite of what you want. Pushes the chest down and forward instead of up and back. Not to mention putting you in external rotation and causing neck hyper-extension in order not to have your head down...which basically messes you up like a chain all the way down.

As far as arch and arch is an arch. Normally if someone is walking around with an exessive lower back curve, that's a bad thing. Yet most people say to "arch your back" meaning to "hyper-arch" your back. It's not better to bring yourself into excessive pelvic anterior tilt than it is to tend toward posterior tilt. Hell, this is the kind of stuff that leads to the squat being called a "quad dominant" thing instead of a hip dominant thing. EMG says it's all quads but Mr. EMG doesn't know thing one about proper balance.

Hell, the notion that any lower body multi-joint movement should be "dominated" by one muscle group is ludicrous in and of itself. Come on folks, does that sound like how the body works? The thing I said about 'ass dominant' was even a joke to make a point. Extensions are quad dominant . If you're squats are only in your quads (and hip flexors) then you have mobility problems.

So which comes first....improper movement patterns that basically cause the gluteals and hams to be unable to do their job causing the hip flexors to get tighter and tigher...well, basically turning it into a thing where the quads are doing it all.

If you exxagerate the arch you prestretch the back, hip extensors, the glutes and hams, tighten up the flexors all of which results in more lower back strain, not less, the inabiltiy of the glutes and hips to fire probperly, etc. and so on. Hell, it can even end up screwing with your shoulders too.

Just remember, pre-stretching a muscle does not help a muscle get stronger...it inhibits it.
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  #144  
Old 01-12-2008, 08:14 PM
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marv marv is offline
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Sunday 13th dec
Volume Day

Squat 150kg 5x3
Bench 100kg 2x5,1x4,1x3
Chins bw 2x10,1x6

Hi Eric,
Preach all you want man, im all ears. I worked on my squating technique today. I have raised the safety pins a notch to keep me more upright. After the first set I raised the bar a notch, so I start with a more natural arch and my feet closer together. I put my hands closer together and tried not to pull my elbows back as far. I still need to get used to all the adjustments. I felt more upright, but was worried I wasnt getting enough depth. Look forward to your assesment and any advice. I didnt have much energy after squats, so I dropped the bench weight down and tried to get some volume. Im still doing chins instead of rows to let my arm recover. Here is the link to view full screen. Oh yeah I forgot to tape the last set.

Thanks MaRvO.


<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/ecFmeVhJ6r0"> </param> <embed src="http://www.youtube.com/v/ecFmeVhJ6r0" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>

Last edited by marv; 01-12-2008 at 11:44 PM.
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  #145  
Old 01-12-2008, 08:26 PM
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marv marv is offline
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  #146  
Old 01-13-2008, 01:25 AM
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HIThopper HIThopper is offline
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Have I called you Beast lately??

If not Beast!! sick weights Marvo! Probably a good idea to hit some more bench volume too, Nice looking workout mate
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  #147  
Old 01-13-2008, 01:48 AM
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Haha, thanks Hopper.
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  #148  
Old 01-13-2008, 06:35 AM
EricT EricT is offline
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Way to power through.

You definitely look as though you will benefit from the stretching. Especially the hipflexors.

Depthwise it looks as if you are a little bit higher than you were before but you're breaking parallel I think all of the time. You are not caving over at the bottom like you were in the first vid and it's like night and day between then and now. I think slowing down the descent a bit helped also.

I see you brought your hands in. But you still have your elbows pushed out way behind your body. Way farther back then most people do or CAN do. You obviously have a lot of range of motion there.

I didn't realize this before but now is see that you are gripping the bar with the meat of your palms. Basically pushing against it with the hard part of your hands with a hard wrist. You don't need to do that. Grip it higher in the hand so you can allow your wrists to relax more. Take some of the pressure off the post shoulder and allow you to relax the elbows forward more. Realize when I say things like forward or backwards I'm speaking in relative terms.

All of this will help your shoulder and neck to relax.

What is the problem you are having at the beginning of the descent? There is always this little hesitation or stutter. It almost looks like you begin to break at the knees, stop, then bring the hips back. Something you are thinking about or are uncomfortable about.

Right now it would be a good idea, on squats, to use you dynamic day, to focus on quality. I'm not saying go slow but have the priority focus more on form issues and smooth motion rather than solely on speed. It is always good to have some "quality" days. You even could up the weights more while keeping the reps low, as it would do you more good to work on these issues with a weight that requires more technique yet is not so heavy that your best form isn't easily achievable. "Heavy volume" day really isn't the best environment to fix things. That's heavy stuff you're pushing so we have to recognize that heavy and best form aren't synonomous.

Trust me, it is not going to hurt you at all to not go for a pr or for de or anything like that, and you can still work up to some fairly heavy weights. IMHO, one of the biggest drawbacks of 5x5's in general is the focus on volume to the detriment of other things like quality and balance. The reason I'm suggesting that day rather than recovery day is because you kinda need more that 8 reps

Work to achieve a smooth, all in one motion descent. Yes, descent matters as much as anything. Each time you move, stop, stutter, etc..your body has to sublety repositioning itself in space and that affects what happens subsequently.

I don't think there is too much that you can't easily work out that way. Basically the biggest thing is to get some of the stress of the shoulders which will basically allow you to get your whole body tighter and more controlled.
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  #149  
Old 01-13-2008, 05:42 PM
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Hi Eric,

Thanks mate, you have given me alot to think about. I will adjust the hands and elbows and work on a smooth decent. I dont know why I stop and stutter at the top. I think I might be able to go a touch deeper when I get used to everything. Using the dynamic day to do some work on technique sounds like a good idea. I have been stretching. Thanks for all the great advice it has really helped. I know it would have taken awhile to type all of this out. Your a legend.

Thanks MaRvO.
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  #150  
Old 01-14-2008, 11:07 PM
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Tuesday 15th dec
recovery day

Squat 117.5kg 2x4
Dynamic Press 35kg 10x3

I worked on technique today Eric, much better with the hands abit lower. I worked on decending in 1 smooth motion. Felt much better, I will keep working on it.

Thanks MaRvO.
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