Author Topic: Problem focusing on doing good form on 1st rep?  (Read 2884 times)

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PointerRyan

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Problem focusing on doing good form on 1st rep?
« on: March 05, 2012, 08:33:54 pm »
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Hey this is for either but anyways as title says i have problem normally on the first rep of my  working sets for squats and bulgarian ss. It's not that i'm not warmed up enough since i only struggle for the first rep. Its like as though my body is not ready when it actually is. Any help? Thanks

LanceSTS

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Re: Problem focusing on doing good form on 1st rep?
« Reply #1 on: March 05, 2012, 09:14:15 pm »
+3

  Just skip the first rep, start with the 2nd.
Relax.

LBSS

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Re: Problem focusing on doing good form on 1st rep?
« Reply #2 on: March 06, 2012, 10:32:43 am »
+1

  Just skip the first rep, start with the 2nd.

lol'd in real life.  :highfive:
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: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ 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

PointerRyan

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Re: Problem focusing on doing good form on 1st rep?
« Reply #3 on: March 07, 2012, 03:28:21 am »
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lol well i g uesss i'll just do partial squat for 1st for my body to adjust to  the weight, not counting it in the reps done:/

jimbo

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Re: Problem focusing on doing good form on 1st rep?
« Reply #4 on: March 08, 2012, 05:11:40 pm »
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I have a similar problem with good mornings. On the first rep, I can barely get to 15 degrees. It is not until the 3 or 4th rep that I can get to 90 degrees. This happens for every set.

Raptor

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Re: Problem focusing on doing good form on 1st rep?
« Reply #5 on: March 09, 2012, 10:11:15 am »
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That's because that movement is not engrained and automatic. You need to improve the movement efficiency for that movement (more volume and or higher frequency).

vag

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Re: Problem focusing on doing good form on 1st rep?
« Reply #6 on: March 09, 2012, 07:35:36 pm »
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I have the same problem sometimes at my top sets , only at bench press and full squats. It appears randomly. I think it is psychological , i am being a pussy those times , the load intimidates me and i chicken out.
FWIW , I do the same thing with you to deal with it , i do a partial rep to feel the load and then carry on , im allways good to go at 2nd rep.
Lance's advice FTW , we should start with the 2nd rep!  :wowthatwasnutswtf:
woot

PointerRyan

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Re: Problem focusing on doing good form on 1st rep?
« Reply #7 on: March 10, 2012, 10:49:29 am »
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I have a similar problem with good mornings. On the first rep, I can barely get to 15 degrees. It is not until the 3 or 4th rep that I can get to 90 degrees. This happens for every set.
Well i guess what raptor said lol.

That's because that movement is not engrained and automatic. You need to improve the movement efficiency for that movement (more volume and or higher frequency).
ah man yeah makes sense. damn nvr thought i'd have ME problem. that day did 80x5 might've progressed too fast as i was stuck about a sec after i bounce up a little from the bottom of my squat range. the movement efficiency could've played a role. Btw, i remember reading a part of your journal where you said you have problem with a certain weight as you were quad dominant and not used to the hip drive or something like that? I think i have the same problem. i tried driving up my hips, had to use some quads or god knows what muscle i did to go back up, while probably going out of line of the supposedly straight movement of the bar vertically.

I have the same problem sometimes at my top sets , only at bench press and full squats. It appears randomly. I think it is psychological , i am being a pussy those times , the load intimidates me and i chicken out.
FWIW , I do the same thing with you to deal with it , i do a partial rep to feel the load and then carry on , im allways good to go at 2nd rep.
Lance's advice FTW , we should start with the 2nd rep!  :wowthatwasnutswtf:


ah well good to know i'm not a lone lol. btw do u yawn during your workout? i do everytime.
but yeah partial reps seems good. but just that day when i was doing squat, i reallly got some focus in my just holding my breathe and screw the breathing pattern for first rep, and just go all out. the latter reps fine though.

and yeah his advice lol! makes sense indirectly though lol

TKXII

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Re: Problem focusing on doing good form on 1st rep?
« Reply #8 on: March 14, 2012, 11:10:03 pm »
+1
Sometimes my first set is harder than the rest. But i wouldn't call that a focusing problem for me, but rather just warm up problem. After 1-2 sets I get in groove and it's slightly easier.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: Problem focusing on doing good form on 1st rep?
« Reply #9 on: March 15, 2012, 05:22:16 am »
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Exactly. If you have these kinds of issues they are due to a bad warmup.