Author Topic: STS TV  (Read 101172 times)

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seifullaah73

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Re: STS TV
« Reply #60 on: August 29, 2011, 08:13:13 am »
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Thanks for the info, will get another vid, will keep in mind about what you said, try keep upright position.

Makes sense what you said, when i do it this way, it don't hurt my back, but when i go for another set i get pain in my back in by trying to lift it off the rack.



Finally, Here is a video with 112lbs of weight on it, it was raining heavy for 3 days it got muddy outside, tires had mud, i got dirty so i had to stop and weight when it was not raining, it was quite wet the grass as it had rained last night but nothing too messy as the other days. I forgot to emphasize my shoulders but feel i did use my shoulders quite a bit, just wanted to record myself squatting heavy weight, wasn't as hard as it would have if i went to the bottom as i would need to put even more effort.

http://www.youtube.com/watch?v=SfOdOg_YvTg

when you say don't force, do you mean go to a point where i can comfortably go back up instead of going all the way to the bottom and use more effort to come up.

 Ok man, first of all, completely forget the hip drive thing, dont think about it, try it , etc, youre taking it to the extreme and mis understanding it and your hips are coming up before your torso does, putting a TON of stress on your lower back and spine.  You need to start from square one and try to stay as upright as you possibly can, I would even do some front squatting for a while to re enforce that position.  You can try box squatting and keeping a more upright torso for a while, sometimes that helps, but you HAVE to get to the point that your hips arent beating your torso up to the top.  I would definitely post another form check video with a front squat and either a box squat with a more upright torso position or a back squat with a more upright, but you need to work on that before you progress to heavier weights bud, thats not safe at all the way youre currently doing them.  Props on the tire weights though, finding a way to make a weight set out of that is boss.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: STS TV
« Reply #61 on: August 29, 2011, 08:16:03 am »
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Yeah, for me it was quite heavy as my max rep is 146lbs which i calculated after doing 5 reps of 130 was hard going all the way down and then up, i find 120lbs heavy, but thats because my form was bad.

112 lbs is heavy weight? What's going on in here?
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: STS TV
« Reply #62 on: August 30, 2011, 06:41:19 pm »
+1
Here is an update of the vids

Squat ignoring the hip drive.
http://www.youtube.com/watch?v=R_2aiuXzmqk

Attempt at the box squat
http://www.youtube.com/watch?v=5U-nbHNLct4&NR=1

I couldn't do the front squat as i have never done it before so i couldn't do it right and placed it on my wrist injured it as i placed my wrist on my shoulder and i have to bend down to place it and i was leaning back making it dangerous.
need practice on form of front squat.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #63 on: August 30, 2011, 06:54:25 pm »
0
Here is an update of the vids

Squat ignoring the hip drive.
http://www.youtube.com/watch?v=R_2aiuXzmqk

Attempt at the box squat
http://www.youtube.com/watch?v=5U-nbHNLct4&NR=1

I couldn't do the front squat as i have never done it before so i couldn't do it right and placed it on my wrist injured it as i placed my wrist on my shoulder and i have to bend down to place it and i was leaning back making it dangerous.
need practice on form of front squat.


  First two reps of the squat, thats MUCH better, last two got back into the hips coming up coming before the torso.  Focus on making the torso come up FIRST like you did in those first two reps, lighten the load until you build up the strength and form to do so and youre on the right track.

  Box squat looked better than the free squat as a whole, still, as you got into the set the same issue showed up, youre going to have to exaggerate the chest/torso rising first for a while until it becomes habit for you, you can do it, the first reps of both sets is already a MASSIVE improvement from the last squats.


  On one day you can free squat, on the next lower body day box squat. that will work well for you and allow you to reinforce the form youre after.  BIG PROPS ON GETTING THOSE VIDS UP AND WORKING ON FIXING YOUR FORM BUD, thats super important to success in the long run.  I would start with high"ish" rep sets of one tire per side for a while, something like 10 rep sets, then progress to the load youre currently using once you have that form dialed in. 
Relax.

adarqui

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Re: STS TV
« Reply #64 on: August 31, 2011, 01:04:12 am »
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selfullaah73 = beast.

seifullaah73

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Re: STS TV
« Reply #65 on: August 31, 2011, 09:07:38 am »
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Thanks for the comment guys.

I guess it's just stuck in my head that it happens without me realizing.
will try again, do what you suggested and get a better squat done.

note to self: This time, don't concentrate on hip drive but also exhaggerate chest sticking out and always facing forward don't let it come down.

Thanks
« Last Edit: August 31, 2011, 09:14:23 am by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: STS TV
« Reply #66 on: September 11, 2011, 06:35:35 am »
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I did 3x10 of 1 tires which is 56lbs for squat then box squat next day

tried to film a squat of myself was not happy

so did 1x10 of 1 big tire and 1 small which was 105lbs did it with good form

so now attempted the squat which was 7lbs heavier then with the previous good form squat, i still have some doubts about it but probably you can help.

Squat video
http://www.youtube.com/watch?v=iTWfIdlg_HM&NR=1

since my box squat was affected by form so i tried perfecting the form for that as well, i can see that my hips go up again in the last rep in the video i don't know how it happened i didn't feel like i was doing that.

box squat
http://www.youtube.com/watch?v=NhuD642UFDk&NR=1

I still feel like i still need to improve, will definitely get another video done.

thanks
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: STS TV
« Reply #67 on: September 11, 2011, 06:39:31 am »
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You still need to drive your "neck" or back of head into the bar in your squats. You have this tendency to lean forward or letting your chest collapse. At least, this is what I constantly see out of your videos. Otherwise, the squat looks better than the last video I saw from you.

seifullaah73

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Re: STS TV
« Reply #68 on: September 11, 2011, 06:55:00 am »
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Thats what i need help with in keeping my torso upright when im doing the squat i feel like my torso is straight but when looking at the videos it just is different.

is it maybe because im sitting back too much that my body is leaning forward?
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #69 on: September 11, 2011, 09:44:40 am »
+1
  Youre improving bud, still have that issue of hips rising before the shoulders on several of those reps though.  I would front squat for a few sets prior to your back or box squatting.  This will force you into a better position and mechanics, or you will lose the bar.  Once you can front squat comfortably, go into the back squats, and keep that toso position/ technique in mind. 
Relax.

seifullaah73

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Re: STS TV
« Reply #70 on: September 12, 2011, 11:47:48 am »
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I have problem with front squat i don't how to do them. where do you position the bar. I feel that if i did these then it would help tremendously because of keeping the bar from rolling off my shoulders i will have to keep my torso upright. But that's my problem to place the bar. I tried placing it behind my collar bones, bar is too thick to fit in that place. also the way people are placing there fingers im suprised they haven't injured their wrist by placing the bar on their finger tips.

any tips on doing the front squat would be great. thanks
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #71 on: September 13, 2011, 06:04:07 pm »
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I have problem with front squat i don't how to do them. where do you position the bar. I feel that if i did these then it would help tremendously because of keeping the bar from rolling off my shoulders i will have to keep my torso upright. But that's my problem to place the bar. I tried placing it behind my collar bones, bar is too thick to fit in that place. also the way people are placing there fingers im suprised they haven't injured their wrist by placing the bar on their finger tips.

any tips on doing the front squat would be great. thanks

http://www.youtube.com/watch?v=3NRmdtSvmQQ&feature=player_detailpage

that video does a decent job at describing the technique.  The wrists have to be somewhat flexible, but the elbows kept high enough will reduce a lot of the wrist strain.  You have to play around with the set up position in the rack before you start to squat, make sure you have a good comfortable solid rack BEFORE you try to squat with it.  If its uncomfortable at the top, its going to be hell at the bottom.  start light, and work on the technique before you start to add too much weight to the bar.
Relax.

seifullaah73

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Re: STS TV
« Reply #72 on: September 19, 2011, 09:42:08 am »
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I am getting used to the front squat but everytime i unrack and placing my wrist back to original position huge pain in my wrist and i mean huge it then settles to a reasonable amount. i have a feeling that it is to do with when going down im probably still leaning quite a little bit forward shifting the weight from my shoulders to my fingers. it only hurts when unracking and little bit during the lift.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LanceSTS

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Re: STS TV
« Reply #73 on: September 19, 2011, 03:21:36 pm »
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I am getting used to the front squat but everytime i unrack and placing my wrist back to original position huge pain in my wrist and i mean huge it then settles to a reasonable amount. i have a feeling that it is to do with when going down im probably still leaning quite a little bit forward shifting the weight from my shoulders to my fingers. it only hurts when unracking and little bit during the lift.


 Yea, thats something that you have to get through.  Its going to be a little uncomfortable during your warm up sets regardless, then it shouldnt be a problem.  If you feel pain after the first few warm ups, youre technique is likely causing the issues.  Regardless of how flexible the wrist is, if youre leaning forward, there will be a ton of pressure on them.  GO SLOW, many times that in itself with help you hit a better groove on the way down.  Try to imagine your upper back sliding down a wall on the way down and up, that helps at times as well.
Relax.

seifullaah73

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Re: STS TV
« Reply #74 on: September 22, 2011, 12:49:42 pm »
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Thanks for the tip that was quite helpful.

i am making good progress i can get down and up with minimal amount of weight on my fingers.
first during warm-up sets i place it on my fingers when near shoulders. there was pain still in my wrist and it is always my right hand wrist that is painful not both. I tried with heavy weights after warm up placing the bar on my hands? does it matter if it is in your hands or does placing on your fingers increase mobility and range of motion that gave me pain on both wrists and finally i decided to get back to placing it on my fingers which pain again on my right wrist some on my left but probably because of placing bar on hands on previous sets i did 10 reps.

thats confusing why pain is on my right hand.
i can tell that weight of bar is not shifted on my fingers as i can wiggle my fingers and it is not under any weight.
once i finish i hope to never do front squats again.

is the power cleans the same when you pull it up and bring it on to your fingers if you try catch on your shoulders what a large amount of weight falling on the clavicles. so im guessing you have to catch it on your fingers or is it different.
hopefully by the weekend i should get a video up keeping the technique in mind.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/