Weight Lifting/Body Building/Strong Man/Training thread

minerigger

Active member
Dec 24, 2013
2,660
1
38
Casper, WY
My advice would be to slow down some as far as getting under the bar and unracking. I get under and get set and get tight and then come up easy...pause to make sure it's not rocking and then my walk out. Set my feet breathe and go.

Sent from my SM-G900V using Tapatalk
 

WolfLMM

Making Chips
Nov 21, 2006
4,005
25
48
38
AL
Looked like you were driving with your toes too much? I'm not a form expert my any means though. Albert will be able to set you straight.
 

Burn Down

Hotrodder
Sep 14, 2008
7,092
28
48
Boise Idaho
I can't see your vid Chris? How did you post it?

benched yesterday
245x2sx8r
245x3sx6r these felt stupid heavy, needed to eat more...
Deads
320x2sx10r
320x8
320x2sx6r
320x10 felt like dying after these:rofl:

tonight
OHP
115x4sx8r
Shrugs
315x2sx10r
315x9
315x2sx8r
belted squats with a hip circle band (helps force you to push your knees out in the hole)
lots of reps with lower weight, right knee is feeling better and better, another couple weeks of rehab and then we will see...
Sledge hammer and tire work
4sx10r with each hand
Super set with shoulder rock (medieval mace looking thing) helps loosen the shoulders and strengthen.
4sx10r each direction
 

Burn Down

Hotrodder
Sep 14, 2008
7,092
28
48
Boise Idaho
Ok Chris, It looks decent for a 1 rep max lift, congrats:thumb:. Was it a PR? It has a couple flaws which we can discuss, not uncommon for max effort lifts. My form breaks down as the weights go up too:D

As Brock and Waid mentioned your rushing the setup a tick and getting on your toes just a little out the hole. Your pretty excited (I like the intensity!) so try and really focus on a deliberate setup and put all that energy into the barbell. 50 pound jumps for pr attempts might be pushing it some. I don't do well taking big jumps, 20-25 pounds is my sweet spot.
a. Get under the bar and start to tighten your back and lats as tight as you can before lifting the barbell.
b. Get as big a belly breath as you can and force it into your belt.
c. Pull the bar down tightly into your back (this also helps engage the lats)
d. Carefully stand up with the barbell.
e. Take 2 half steps back, on the second step you should be aligning your feet. Focus on pushing through your mid foot and outer edges of your feet, really screw them into the floor.
f. Let your air loose from unracking and re-breath, Do not let your back get loose.


Can you get me a full side shot and one from straight behind? Camera level with the bottom of your squat. I need better angles to ck the rest.

Again 1 rep max stuff is rarely pretty so good job bud!
 

Burn Down

Hotrodder
Sep 14, 2008
7,092
28
48
Boise Idaho
Bench
260x7
260x3sx6r
275x2sx3r
275x4
225x10 feet up (no leg drive)

leg press super sets with bent rows
140x10
230x12
320x10
410x10
500x12
590x10

rows
135x2sx10r
155x10
165x10
185x2sx10r

BW 207
 

DMAXchris

It’s only temporary!
Apr 28, 2009
2,273
2
38
44
Natrona Heights PA
Ok Chris, It looks decent for a 1 rep max lift, congrats:thumb:. Was it a PR? It has a couple flaws which we can discuss, not uncommon for max effort lifts. My form breaks down as the weights go up too:D

As Brock and Waid mentioned your rushing the setup a tick and getting on your toes just a little out the hole. Your pretty excited (I like the intensity!) so try and really focus on a deliberate setup and put all that energy into the barbell. 50 pound jumps for pr attempts might be pushing it some. I don't do well taking big jumps, 20-25 pounds is my sweet spot.
a. Get under the bar and start to tighten your back and lats as tight as you can before lifting the barbell.
b. Get as big a belly breath as you can and force it into your belt.
c. Pull the bar down tightly into your back (this also helps engage the lats)
d. Carefully stand up with the barbell.
e. Take 2 half steps back, on the second step you should be aligning your feet. Focus on pushing through your mid foot and outer edges of your feet, really screw them into the floor.
f. Let your air loose from unracking and re-breath, Do not let your back get loose.


Can you get me a full side shot and one from straight behind? Camera level with the bottom of your squat. I need better angles to ck the rest.

Again 1 rep max stuff is rarely pretty so good job bud!

Thanks! That was a PR. Body weight was ~148. Totally unplanned that day. Just felt really good and went for it.
I've never focused on squat setup before or had any pointers. I'll apply those techniques over the next couple of weeks. Slowing my DL setup down helped out a ton. I'll get some more video this week for you. Thanks again for the advice everyone.
 

Mile_high

The Mad Hatter
Oct 31, 2009
702
1
18
Denver, Colorado
Day 3 of some "russian stim" action. We've been pounding out volume in the metcons, so it's been fun to hit weights and short rest.


Bolded changes so the meatheads don't have to read them all...

Monday last week:
2 squats @ 85%, rest 2 minutes
2 squats @ 85%, rest 2 minutes
1 power clean @ 80% every 30 seconds for 8 rounds, rest 2 minutes
1 power clean @ 80% every 30 seconds for 8 rounds, rest 2 minutes

Friday last week:
2 squats @ 88%, rest 2 minutes
2 squats @ 88%, rest 2 minutes
1 power clean @ 85% every 30 seconds for 8 rounds, rest 2 minutes
1 power clean @ 85% every 30 seconds for 8 rounds, rest 2 minutes

Today:
2 squats @ 90%, rest 2 minutes
2 squats @ 90%, rest 2 minutes
1 power clean @ 88% every 30 seconds for 6 rounds, rest 2 minutes

Going Wednesday and Friday of this week as well. We'll go down to singles above 90% on squats and stay at one round of six reps on the power cleans.

I'm basing my 1rm back squat at 335, meaning I did 12 total reps at 305 today, and can feel it's a tad on the light side. We'll retest soon.
Also, the smacktalk is at an all time high now that my max clean is only a touch below my max squat.

I hate max day on power lifts, would rather project on a ME set at 85%. Oly, bring the max, but power lifts scare me on the big weights still. I know how to gracefully bounce on a snatch attempt that I don't like the feel...squat? not so much.
 

Mile_high

The Mad Hatter
Oct 31, 2009
702
1
18
Denver, Colorado
The above wasn't clear: We did three rounds of that each day.

Anyway, today we did:

3 rounds of:

1 squat @ 92.5%, rest 2 minutes
1 squat @ 92.5%, rest 2 minutes
1 squat @ 92.5%, rest 2 minutes
1 power clean @ 88% every 30 seconds for 6 rounds, rest 2 minutes
 

clrussell

pro-procrastinator
Sep 23, 2013
5,928
399
83
Killed back tonight and abs.

Need to weigh.

Feel like I'm leaning out, but might just be me
 

Kuzz

Its Me
Jun 18, 2017
52
0
0
Florida
Weighing a solid 175 w a 245 bench, 365 squat, 395 deadlift... trying to get body weight up along with my lifts
 

clrussell

pro-procrastinator
Sep 23, 2013
5,928
399
83
200 last night after a good shoulder/ abs workout.

"Any skinny guy can have abs, real men have traps" saw that somewhere one day and it's stuck with me.

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