ok guys tell me why its stupid or what i should fix .. or do differently
also shud i be doing PENDLAY ROWS? What day?
Anything else i shud add or remove
Updated. Upper back assistance can be any of Pendlay Rows, banded chins or heavy rack pulls, depending on what I feel like, i'll prob alternate thru them.
I kept 3x4 FS on mondays with a medium weight, for volume/form work - but on fridays i'll do heavier singles, doubles and triples. I don't want to do heavy front squats 2x a week, it gets a bit too much while cutting (am i a pussy?).
3. I'll try doubles and singles. Should I aim for around ~10 reps total? 15?
5. The only one I FEEL in my arms is the cable curl, i like that cos it holds tension continuously like you said. But i recently started doing straight bar curls as well, 3x8x30kg and i'm thinking if I get that up to 3x8x60kg i shud see some growth from that alone too.
cool i'll do them when i have a workout that feels easy
What are your top 5 priorities or goals in order 1-5?
1. Get down to 10% bf (prob around 80kg bw) 2. Get bench unstuck and progressing smoothly towards 120kg (1.5bw) 3. front squat 1.5bw triple 4. Jump higher, move quicker on the court, well conditioned 5. Add 2" to my biceps so I look like I lift
Do u know what staple means?? Also moderation except when it comes to FONT SIZE BRAH
staple foods are staple foods only to poor people in poor countries. you live in the first world. you can eat rice AND wheat AND corn AND potatoes. so eat them all in moderation if you want to, and don't worry about it.
lol about the font size. just be glad i put it at 90 instead of 150.
lol. well put it as a question to the audience, which carb src is your staple? Im sure there are ppl who prefer one to the other. for instance i know our crossfitter palaeolithic friends dont like grains but are quite fond of starch sources like potatos and sweet potatos. And to them i'd point out how superier wheat is in aggregate nutrient content. to say wheat is more nutritious is a fact based on the above chart. or maybe there is something special about paleo potatos like lance reports which makes thruster kips smoother and more effective? Who the fuck nows.
My point is if you need a goto carb src, and ur not sure which is is gd or dont care which, then u cud have rice, corn or potatoes or whatever but from a strictly nutritient pov, wheat is more nutrient dense than those other lesser srces.
for me, ive avoided wheat for a while for some reason. my main carb sources are frm milk and rice, fruit (but not counting that), and preworkout potatos. and having done some research (2 seconds on wikipedia), ive realised i shud be eating more wheat and less rice, cos rice is inferior. i prefer rice cos it tastes good tho
btw LBBS I know you will you say dont have to eat just one, you can eat a combo of sources. which is completely true and i agree, if it fits your macros/cals then go for it. and I do that like you said, we have a lot of food choice. i typically might eat fruit+sugar+milk+maize+tubers +wheat+rice during a wk. but talking about day to day nutrition, i'll have trouble sticking to my cals and macros if im eating all those daily. so if i have a limited number of cals and macros, then im going to carefully choose the sources which gives me the biggest nutritional punch day to day. and of course every now and then i'd have the other sources too for variety. i hope that makes sense
Training TM warmup (~3 minutes, damn i havent done cardio for months! i shud add some in to help with fat loss, maybe weds) SQ 2x112.5 (to think i was conservative ONLY going for 112.5 lol .. i bombed this, horrible forms) FS 3x105 (PR), 3x95 (backoff set) SQ 3x6x102.5 (ok form, I wish I had some traps so I could do HB, the damn thing is uncomfy on my bone lol) 5x30m sprints (best time 04:38 - i couldnt get close to this time a 2nd time though, all my other times were around 04:60 so dunno, might just be an erronous measurement altho i did feel very quick on that sprint so .. we'll see) ~5 SVJ jumps BP 6,5,5 77.5 (ive stalled already, now what? fuck) ~20 deadhang chins
FS form was horrible, my 3rd rep was super ugly. upper back rounded like a mothafucker. just a bad training week, my legs have been piss weak, hoping next week will be better. i would post the video but its too ugly.. edit i'll post it anyway
Was good to sprint after almost 3 wks off. have picked up where i left off which is good.
Did some jumps, my SVJ is VERY close to my 2 step RVJ (is this called drop step?) - but I could hit the rim SVJ with the base of my palm, close to my wrist, so thats 7.5" above the rim, making my SVJ 29.5" - it counts for fuck all though cos i still cant dunk )
This whole thing took me hours. I've decided to move RDLs to mondays. Also moving bench assistance to mondays. And i'm thinking i should do bw chinups on weds, and on mondays and fridays i should do banded ones in the AM so my usual PM workouts dont get too long.
i'll make a detailed post of my program soon, have to move around a few exercises so workloads btw sessions is evenly distributed
also, didnt see your question earlier on chest/hip drive, but I like the cue of "driving the floor away from you". Think of staying tight and upright on the way down, then push the floor away from you, while maintaining the torso position. This seems to work the best for most imo.
good one, i should collect these into one place somewhere!
I was surprising to see potato ranked a bit lower than rice, more of a middle of the road staple really, which was beaten by wheat. Wheat! That stuff we've been avoiding because of the paleotards and their crusade against grains.
Wheat wins the award for best new comer, highest protein, highest fibre, magnesium and phosphorous, zinc, copper, manganese, selenium, niacin, and vitamin B6. Its got a good amount of potassium too for what its worth. It seems fairly balanced compared to the other staples.
TLDR: Don't let the fucking paleo/carbphobes take away your wheat man. I guess i'll be eating more wheat now than I used to.
I think its a fine idea if you want to switch to high bar, but keep plenty of direct ham work in your program so your knees dont start bugging out.
Definitely, i'll not stop doing RDLs, they're always staying in my training now regardless of what squats i'm using.
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The low bar position is easier on many peoples knees and helps the imbalance issues that many have, but should still be done in a similar manner to a high bar squat and intentionally made into a deadlift so you can lift more weight.
ive been having knee problems lately but never had them when i did only LBBS. I think from bad reps on the FS. Understood though, i'll keep that in mind.
Thanks again lance.
Also that picture (raptors) was drawn by lon kilgore. i can't remember who drew the 2nd one but it might have been kono but i could be wrong
That looks pretty good to me considering your levers.
Thanks. I think my form on BS is kind of ok now. When the weights get heavier though, i'll start getting bent over and it will be squatmorny. It's kind of inevitable.. but lets see, this is the first time i've obsessed with getting form perfect rather than just good enough to get by
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If you want to remain more upright in your squat, start with the weight centered more towards the heel a little. This will enable you to push the knees a little farther forward, without getting onto the toes and affecting the knees in a negative way.
love the tips. Will try that tomorrow, thank you!
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The position you have there in the hole is a world away from a 90 degree torso low bar hump squat, and will generate tons of quad/glute activity!
true its not a blatant GM atm.
Believe it or not but i've come a long way in my backsquat from just this last month so i'm happy to keep trying to improve it. hopefully i can get it to a point where its good enuf and then i can just concentrate on maintaining form while adding mad weight (the plan is to do that once im done cutting to 10% bf). So i'm trying to get my ducks in a row for once i'm ready to gain some weight and hopefully add some 40kg to my backsquat to finally get that 2BW BS etc.
I just spent a good amount of tonight reading stuff about squatting and ive got some ideas to try out tomorrow for being more upright.
I watched some chinese oly lifters backsquat and i noticed they're looking UP not just infront. im going to experiment with that to see if it makes me more upright. I also read that for HBBS you want to lead up with the chest (not hips) out of the hole).. but im not sure if that will work with my current squat.
Btw i'm not sure when it happened, but i think ive decided at some point I want to switch to HBBS. I dont know if you'll approve lance, because i know you like aspects of the LBBS, i just feel like i'd like to squat in a way which will make my legs stronger and make my front squat go up without the actual pain of front squatting heavy often. I still wanna FS 2x a week, and at least 1x heavy but getting a bit intimidated by setting a PR every time i do them since im not very sure if my form is good
Wish me luck going lower than half squat depth with my knees pointing straight forward...
lol .. you gotta be squatting pretty deep to achieve that I think! I can do it with FS but no way with LBBS. Btw you mean, knees pointing up not forward right?
re: fred hatfield: i stopped reading at, "Do NOT allow your hips to drift backward, your knees to drift inward or out beyond your toes, or your torso to incline forward," because it's physically impossible for you not to do those things. look at any picture of him squatting, he's doing every single thing on that list except letting his knees drift inward.
Sure I agree with you but here is the key thing, Hatfield isn't talking about watching someone's squat or teaching someone to coach someone else to squat. He's talking about what the lifter under the bar ought to be thinking/doing. If you look at it from the perspective of the lifter then his instruction makes sense, even if it's impossible, the point is it helps the lifter hit the right positions by thinking about the cues.
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you're thinking about the positioning of the weight in completely the wrong way. look harder at the picture raptor posted. the lower the bar, the closer to the center of your torso, the closer to the center of your torso, the more of your torso needs to be on the other side of your center of mass for you not to fall backward.
i gotta think about this, will reply later once ive thought about it.
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getting stronger in the squat will make your squat go up, full stop. don't pick at the minutiae like that, you're getting distracted. just work on getting stronger, both of those squats look fine.
Fair enough, that's a good point. I just know guys who've squatted 400x5 with LBBS and watch them struggling with 225 front squats, at that point I have to question whether just progressing (the wrong) squats is the right thing to do, at some point you want an athletic payoff from all the work in the gym
Position the bar on the squat racks at a height approximately three to five inches lower than your shoulders.
Check your equipment -- weight even on both sides? Collars in place? Spotter rails adjusted?
Is the area free of loose plates and debris?
A recommended way to evenly disperse the weight across your shoulder girdle is through the use of a Manta Ray (TM), a neat little device which clips onto the bar. This recommendation is made because the bar alone can cause discomfort or injury when sitting atop your 7th cervical vertebra.
With at least two spotters standing by (NEVER only one spotter), position your hands evenly on the bar and, with your feet squarely under the bar, lift it from the rack with the legs. Step back just enough to avoid bumping the rack during the exercise, and position your feet at a comfortable width -- this is called the "athletic stance," where your force output capability is at its maximum -- usually a bit more than shoulder width).
Your weight should remain centered over the back half of your feet throughout the descent and ascent, not on your toes.
Descend with control into a position where the tops of your thighs are about parallel with the floor, keeping your torso and back erect so that your hips remain under the bar at all times.
Do NOT allow your hips to drift backward, your knees to drift inward or out beyond your toes, or your torso to incline forward.
A check on proper position is to ensure that the angles formed at the knee joint and hip joint are close to being equal. (By contrast, powerlifters almost always have more of an angle at the hips, and close to a right angle at the knees.)
You should go to a depth necessary to stimulate maximum quadriceps and gluteal contraction, but not so deep that 1) your knees are traumatized, or 2) hyperflexion of your lumbar spine exposes you to serious back injury.
Descend to a depth where your thighs are approximately parallel to the floor.
Vigorously rise out of the squat position following the same path that you descended -- the torso and back remain erect and the hips remain under the bar throughout the ascent.
As your leverage improves throughout your ascent, accelerate the bar, always bearing upwards against the weight with maximum force. Slow down just short of lockout in order to eliminate unnecessary ballistics.
Repeat the squat movement for the required number of reps.
The use of supportive devices such as power, suits, wraps and belts is not advised except in cases where the weight is extremely heavy.This is so your body receives adaptive stress instead of your gear. Your gear will rob you of this elemental benefit of squatting. When returning the bar to the rack, have the two spotters carefully guide you in, being sure that your hands are not in the way of the racks.
Your fatigued state has diminished your control over the heavy weight, so exercise caution in the return to the racks.
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