ASWOD
3x5 squat @ 215
I'm more of a smurf since you guys last saw me. But also my camera/phone likes to change settings when I hand it to random people at the gym. Give me form comments, I know my weight was shifting forward on some of those reps, lost focus, not used to having so many clothes on when I'm being taped.
DWOD
15, 12, 9, 6, 3 reps of:
Bench Press @ body weight (scaled to 115#)
Handstand Push Ups (scaled to 95# push press)
21 min. 'Swinglined' (John Welbourne speak for stapling yourself to the bench) my last rep on the bench, had to roll it off me, no sweat because it wasnt that heavy fortunately. Shoulders feel like bowling balls right now.
Ok a few things (I also might be wrong because of the camera angle).
ReplyDelete1) Reps 4 and 5 aren't parallel. Make sure you hit below parallel always.
2) As you said, your weight is shifting forward on some reps. Remember, when you start a rep, try to cue yourself by thinking about SITTING BACK. This should get your hips involved much more in the movement.
3) Your knees are too far forward. They shouldn't go past your toes. The fix is the same as in 2)
4) I'm not totally sure due to the camera angle, but I think your toes are pointed too far out. Try to keep them exactly in line with your knees. At the bottom position, your knees and toes should make a perfect vertical line.
Besides these things, your squat is pretty good!
Second Yang's comments. Better camera angle next time would probably be like 2:00 relative to where you're facing. I'd like to see more depth - if you or anyone else has any doubt about whether you're going past parallel, you're probably not. Another cue that might help is initiating the downward squat movement by sending your hips back and then pushing your knees out.
ReplyDeleteOverall I'd prescribe a good dose of hip and hamstring mobility/stretching.
This kid is legit
http://www.youtube.com/watch?v=yOsjJVduFTY&feature=g-user-u
Oh dude! I remember reading about this Clarence kid. Pretty promising oly lifter right?
ReplyDeleteYeah this kid is insane, check out the other videos he's uploaded. He's basically learned everything himself, training for the 2016 Olympics (for Ireland? Do they have a team? UK? I don't know). He's trying to become one of the top Oly lifters without using steroids/performance enhancing drugs.
ReplyDeleteBy the end of this year his PRs will be around the same as the current top American, except his BW will be a few kilos lighter. And he's like 19 or 20...