Barbell "Form check"(e.g., Squats, Deadlift, Benching, Presses)

quiksylver296 wrote: »

Chieflrg wrote: »

quiksylver296 wrote: »

RPE 10 squat at 300 lbs (40 lb PR!!!). What do you think about the "folding in" of my upper body as I am in the upward movement, @Chieflrg? My coach is trying to train it out of me, but it always shows up at higher RPEs.

https://www.youtube.com/watch?v=Jd2_ZfcCDNI

First congrats on PR! 👍

Yeah, looks like your dive bombing a bit there and more than likely loosing tightness in the back or balance and falling onto your toes as the weight pulls you forward. It's has more to do where the barbell ends up entering the hole and just leaves you in a less optimal position.

I think 3-0-3 tempo and/or SSB could be very useful variations in this situation if programmed well.

What strategy is/has coach implimenting to "train it out" if you don't mind saying?

Hatfields and belt squats in this last training cycle, with some tempo on the belt. I didn't do any barbell squats since Nationals, and set this PR.

I have done a lot of SSB in past cycles, as well.

I do try to stay off my toes by doing "monkey toes". I can't remember if I moved up onto my toes on this one, or not.

I see.

By "monkey toes" is that another term for "rooting"- grabbing the ground?

Being it RPE 10, we except that things happen. Hence why I prefer multiple reps or singles <= RPE8 as they are more of a indicator of what adjustments might be needed.

You had decent drive for the exertion. Well did.

Abs_magee89 wrote: »

https://youtu.be/tpgHv9UOGxE

Yeah these look solid.

Some very slight break down at the end which wouldn't concern me with fatigue build up in that set.

If I was to get nitpicky, I would suggest to pause ever so more slightly longer on the floor the first cluster of reps, but that is splitting hairs.

Good set and keep up the good work!
👏👏👏

Abs_magee89 wrote: »

Chieflrg wrote: »

Abs_magee89 wrote: »

https://youtu.be/tpgHv9UOGxE

Yeah these look solid.

Some very slight break down at the end which wouldn't concern me with fatigue build up in that set.

If I was to get nitpicky, I would suggest to pause ever so more slightly longer on the floor the first cluster of reps, but that is splitting hairs.

Good set and keep up the good work!
👏👏👏

Thank you! So you are saying to pause when I reach the floor? Like, Wait before I pick it up again?

Yes. Otherwise you "might" be rebounding off the floor. I am not certain that is what you are doing at all entirely from this video but I suspect it is a possibility on a couple reps from the sound.

It literally would ensure you are pulling from a dead stop which is the point of the lift.

Once again it is just polishing up a very solid lift if anything.

Good luck with your training!

jdhcm2006 wrote: »

Hi Friends.

These are from my final day of a beginner 8-week program. The cable crunches aren’t a part of the program but regular crunches (3 sets, 10-12 reps) are and I don’t find them to be as effective as cable crunches. My core is fairly strong due to pole, but I would like to get it stronger. Any other ab exercise recommendations would be appreciated.

Squat: working sets: 4, 10 reps, RPE 8. This video is set 3.

Hip thrusts: working sets: 3, 14 reps, RPE 8. This video is set 2.

Cable crunch: working sets: 3. 25 reps, RPE: 9, 9, 10. This is set 2.

https://instagram.com/p/B9H-KO5hwzT/embed/

Good looking squat 👍.

1. It appears you are not hitting parallel by three inches or so. Sometimes the camera height recording exaggerate this to a point, but I don't feel this is the case here. Full ROM is beneficial for long-term progress.

One thing I have my lifters do in this situation is squat to a box or stacked bumper plates that signals parallel to lifter so they can "feel" proper depth. The idea is to touch with your hamstring/glutes and not actually sit on the box. This means we might have to take weight off the barbell which is fine when we're thinking long-term progress. This also means we will be utilizing more glutes, hip, and hamstring muscle motors. So don't be surprised if you experience DOMS 😀.

2. It's hard to tell with you're loose clothing but it appears your shoulders are rolling forward and then you reset them at the top. This usually is because the upper back loses tightness. You might try moving your hands in closer. Perhaps where you adjusted just before you went to re-rack. We can also try "pinning" our elbows to our rib cage while locking lats 🔽to our torso. Get tight from hands squeeze all the way down your back. Think "RIGID". Play around with one thing at a time and see if anything helps.

HIP THRUST

Hip thrust have a limited ROM when performed properly. You have the top portion looking pretty good. Particularly the back extension without overly extending.

1. Maybe a hold at the top contracting glutes would be my first suggestion.
2. I also like you to use full ROM which means allowing the barbell to reset on floor for each rep. This like the squat might mean lowering the intensity which isn't a bad thing if we hit RPE as dosed.
3. I might suggest trying to move your feet a inch closer in towards you and see how that feels. See if it helps keep your feet more steady through the concentric portion of the lift.

All in all I see great things you are doing 👏👏👏. I hope some my suggestions work for you and are helpful. I'd love to see vids of your progress.

jdhcm2006 wrote: »

Thank you! I will definitely work on getting my squat to parallel. I don't feel like my shoulders are rolling forward, but that doesn't mean it isn't happening. Thank you for the input. What would be the best breathing technique during squats, deadlifts, and hip thrusts?

Valsalva maneuver.

When I teach this technique I prefer to cue "take a breath into the belly not chest". This is obviously impossible, but the cue gets the result we want effectively in most cases.

When we take the breath we contract the surrounding muscles around our entire torso(e.g., abdominals, side obliques, extenders) and perform the lift.

Particularly on the squat and hip thrust I also prefer to cue "lock the rib cage down over abs". Much like we would instinctively do if someone was to strike us in the stomach.

quiksylver296 wrote: »

Chieflrg wrote: »

quiksylver296 wrote: »

Help me lock this out, @chieflrg. 400 lb is my nemesis!

https://youtu.be/yu8b3-wbJok

Soon enough. Have patience.

If I was your coach I might try a slightly more narrow foot position if you haven't recently and just see how that goes for 3-4 weeks.

Its possible if you had a singlet you might of got that. I see you were snagging your tights with right hand.

What rep/weight/volume are you performing the last cup months?

I’ve been following an old plan my trainer provided, before I lost my job and had to quit him.

Week 1 had deads on Day 1 (3x3 70%), Day 3 (3x1, RPE6) and Day 5, RDL (3x8 RPE6)

Week 2 - Day 1 (4x3 70%) Day 3 (3x1 RPE6) Day 5 RDL (3x8 RPE 6)

Week 3 - D1 4x4 70%, D3 4x1 RPE 6, D5 RDL 3x8 RPE6

Week 4 -D1 5x4 70%, other days same as W3

Week 5 - same as W4, but D3 added an AMRAP set

Week 6 - D1 5x3 70%, D3 5x1 RPE 6, D5 RDL 8x5 RPE 6

I’m on W7, and should probably admit I went for 1RM on a whim. I did have 4 days off from the gym unintentionally (snow days backed up to planned days off) prior to this attempt.

Okay. Yeah, I would run your volume in a traditional ramping schedule instead. In my opinion that fatigue is building instead of allowing for higher intensity.

By no means am I stating its wrong without knowing your response to that training. I think there are avenues that would more than likely yeild much better results including 400@8-9 probably in the first two blocks.

What is your E1rm increases per block?

Do you have a meet in the near future?

quiksylver296 wrote: »

No meet planned. I don’t know what E1rm increases per block means.

Estimated one rep max per training block. How are you measuring your lifts are trending upwards?

quiksylver296 wrote: »

Chieflrg wrote: »

quiksylver296 wrote: »

No meet planned. I don’t know what E1rm increases per block means.

Estimated one rep max per training block. How are you measuring your lifts are trending upwards?

Just remembering, I guess. 355 used to feel like RPE 6. Now 365 does.

365 for a single correct?

Mellouk89 wrote: »

@Chieflrg What do you think of my form on the trap bar deadlift? I haven't done this lift in 6 years, and I can't squat effectivly because of hip tightness. Just want to make sure i'm doing it correctly.

https://www.youtube.com/watch?v=yzA-iD0YpRc

Everything looks fine. A couple things I would polish is.

1. The beginning of your initial pull. You bend your arm and then start abruptly which could be described as "jolting". This over time could add unuseful stress to the joints and tendons. We correct this by straightening the arms and flexing the triceps.
2. At the top of the pull I'd prefer to see you fully lockout instead of bouncing. A cue of "squeeze your quads and/or glutes" or "stand tall" might be useful.

Things to consider depending on your goals or preferences.

1. You can more than likely squat to depth. "Tightness" is a feeling and unless you have had recent trauma, we can almost always hit depth with appropriate weight on the barbell. This may or may not require many sets of air squats and/or empty barbell squats. Also adjustments of foot positioning for the individual can be extremely useful.
2. You might consider turning the trapbar over with handles towards floor. This will allow for a greater ROM which is more beneficial.
3. Resting the barbell completely after each rep. You are doing a touch and go style which isn't wrong, just easier because you are taking the hardest part of the lift out(breaking the floor). Both styles can be beneficial within a well written program depending on goals.

Mellouk89 wrote: »

Yeah I just noticed the movement known as "jolting", no wonder I felt a lot of tensions in my elbows and forearms.

I will start doing this exercise with the low handle and see how that goes. Cause I don't think i'm ready for squats yet. My brother has the same problem, he has hip impingement. I don't know for sure what I have but I feel very tight in this region.

Resting the barbell is also something I will implement. It will be pretty darn close to a squat at this point.

Unless you have aspirations to compete, squats are not necessary for resistance training.

That being said there are variations that can be used(e.g., bulgarians, step ups, lunges, etc).

Can you air squat to depth ot sit on a toilet unassisted? If so, I would start with the same foot width and play with the toe angle.

Mellouk89 wrote: »

Chieflrg wrote: »

Mellouk89 wrote: »

Yeah I just noticed the movement known as "jolting", no wonder I felt a lot of tensions in my elbows and forearms.

I will start doing this exercise with the low handle and see how that goes. Cause I don't think i'm ready for squats yet. My brother has the same problem, he has hip impingement. I don't know for sure what I have but I feel very tight in this region.

Resting the barbell is also something I will implement. It will be pretty darn close to a squat at this point.

Unless you have aspirations to compete, squats are not necessary for resistance training.

That being said there are variations that can be used(e.g., bulgarians, step ups, lunges, etc).

Can you air squat to depth ot sit on a toilet unassisted? If so, I would start with the same foot width and play with the toe angle.

I can do that, it's not very easy though. It's easier when I raise my arms in front of my body. I was looking for ways to improve hip flexibility. What's the best way to increase flexibility in your opinion?

By practicing/training what you want to improve in. Nothing will improve better than specificity of the movement itself.

Want to hit depth on a squat, then train squats at a intensity you can hit depth.

The very rare occasion that a lifter can't hit depth after adjusting foot position and toe angle, then start at a depth with the goal to improve over time.

Feel free to post a video of you squatting at depth or close as you can to depth. Even if it's only body weight or empty barbell. I'm confidant I can get you at depth.

gregoryrosen wrote: »

Anyone here involved/ interested in power lifting regiments?
Trying to figure out a good rep scheme for determining 1 or 3RMs
Been doing a warmup then
10,8,6,3,1,1,1...and so on based on %
Rest increasing as reps decrease
Can post some squats Saturday since this IS form discussion.
Current squat 1rm @ 480
Goal of 600 by 2022

I encourage you to read the first post as "Form" is not capable of being defined universally therefore it doesn't exist.

I can critique your technique though if you are talking of a max effort, we certainly expect break down of technique and therefore break down more than likely will show that not necessarily need to be addressed as muscles motors become fully fatigued during a lift other muscles will compensate. This doesn't mean you did anything worth noting.

Rep schemes are up to the individual and what they have adapted to for a proper warm up. Though my default for myself and many of my lifters is sonething of the following for the target max you listed. This is assuming you want to have 100% exertion which I don't recommend during training but for example purposes here we are...

3 Rep squats
Empty bar 5-10 reps for 2-5 sets
135 × 3
225 × 3
315 × 3
405 × 3
445 × 3

Single Rep squat
135 × 4
224 × 4
315 × 4
405 × 1 or 2
445 × 1
465 × 1
480-490 × 1

Also assuming you are going to increase your squat by 25% in eight months might be a bit of a over reach to say the least unless you just started lifting in the past couple months.

If you want a useful critique I again refer you to the first post on guidelines for a useful submission.