Author Topic: fs and dl form check thread  (Read 1595 times)

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fast does lie

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fs and dl form check thread
« on: January 30, 2013, 04:44:21 am »
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<a href="http://www.youtube.com/watch?v=bR0ucCWFDNg" target="_blank">http://www.youtube.com/watch?v=bR0ucCWFDNg</a>

<a href="http://www.youtube.com/watch?v=UcNmZcHMv-E" target="_blank">http://www.youtube.com/watch?v=UcNmZcHMv-E</a>

DL coming soon.  Thanks for feedback.


<a href="http://www.youtube.com/watch?v=iCydGQVYcDs" target="_blank">http://www.youtube.com/watch?v=iCydGQVYcDs</a>
« Last Edit: January 30, 2013, 11:22:03 am by UAcompression »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

entropy

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Re: fs and dl form check thread
« Reply #1 on: January 30, 2013, 05:18:11 am »
+2
From what I can tell, that looked pretty nice. It's not perfect but you already know that. Your back might be loose actually, which means you can improve quite a lot. Think in terms of pushing hips forward a tad and tightening up and locking your core just before initiating the squat. But keep at it you'll get there.
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: fs and dl form check thread
« Reply #2 on: January 30, 2013, 09:35:09 am »
+1
yeah i'd agree, looks pretty solid. one little comment: the bar seems to be coming forward a bit. that is, your center of mass is moving forward and back when you basically want to be moving just up and down. not a huge problem and you seem to be keeping your elbows up and the bar stable in any event. dunno, just something that might start to affect things once you're going heavier.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

fast does lie

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Re: fs and dl form check thread
« Reply #3 on: January 30, 2013, 09:44:37 am »
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lbss-- yeah definitely the weight seems a bit forward.  the video doesn't do it justice but the bar is literally against my neck/throat to the point where it is almost cutting off breathing.  I have curving of the back, which makes it so easy for the weight to fall forward.  I definitely need to work on not slouching and posture issues.  I remember when I was 13-14 playing competitive bball, my posture was as straight as a board, but years of slouching and couch potato messed it up.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: fs and dl form check thread
« Reply #4 on: January 30, 2013, 11:12:12 am »
+1
yeah work on t-spine extension and overhead shoulder mobility. i have trouble in those areas, too. here's a good start: https://www.youtube.com/watch?v=eveYJP1indI&feature=relmfu.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses