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Random health and exercise thoughts - Page 2117

post #31741 of 49513
at the moment I'll keep doing the chinese style pulls because I'm pretty sure that months of doing just powercleans has meant that I'm over-pulling.

If I feel like I'm under-pulling I'll start doing more of the conventional pulls and power cleans.
post #31742 of 49513
Quote:
Originally Posted by conceptionist View Post

A lil bulking update:

Weighted myself for the first time since I started this bulk 6 weeks ago. Up 5 lbs so far. I've got visible lower ab veins some days when I'm not bloated so maybe I'm still sub 10% bf? I don't look much fatter but I'm def bigger.


Either way, lifts are going up. Set a Squat PR today for 2 sets of 5 and thought it wasn't hard enough, so I did my first 20 rep set afterwards. Very low weight but it'll help me dial in my form at the very least.

While all lower body lifts are going up quickly, I'm struggling with the pressing. Bee pressing roughly the same weights for some time now. Thinking it has to do with my form, since the other lifts are increasing. Or is it common that upper body progress is slower?

Stronglifts suggests weighted pull-ups use similar muscles as the press and should help a lot. It did for me.
post #31743 of 49513

Thanks. Already do loads of volume for pullups, chinups, rows and the like.

I generally do 2 sets of 5 for the heavy compounds so I added a 3 higher rep set (12-15 reps) for bench and see what it'll do for my tenchnique and strength. If that doesn't help either I'll just eat and sleep more.

post #31744 of 49513
Not volume but treating pull-ups like a heavy compound
post #31745 of 49513
What to do to prevent back rounding when squatting?
It looks a little worse than it is due to the 'lump' on my lower back I posted about earlier. Doctor said my spine was just fine and the 'lump' is caused by over-pronounced spinal erectors.
post #31746 of 49513
Thread Starter 
Don't go down further than you can handle, because you're losing your lumbar arch. Go as low as you can without losing the arch and that should help.
post #31747 of 49513
Dat butt wink
post #31748 of 49513
latest dom was disappointingly shit
post #31749 of 49513
Crat:

To me it looks like not only your lower back is rounding, but your upper back too. On the last reps your starting to fall too far forward as well.

I think you need to get on some mobility work and then work on your form with lower weight. Check Matt Ogus lower body warm up drills on youtube (channel name is flexforall2). Also, try to let the knees travel out to the sides instead of in front of your toes. That'll allow you to keep a more ipright torso and will enable the hamstring stretch-bounce reflex or whatever it's called. Basically it's more stable and will make you squat more.
post #31750 of 49513
Double
post #31751 of 49513
Tnx a lot mate, v. helpful!
post #31752 of 49513
Quote:
Originally Posted by Crat View Post

What to do to prevent back rounding when squatting?
It looks a little worse than it is due to the 'lump' on my lower back I posted about earlier. Doctor said my spine was just fine and the 'lump' is caused by over-pronounced spinal erectors.
 

 

 


Originally Posted by conceptionist View Post

Crat:

To me it looks like not only your lower back is rounding, but your upper back too. On the last reps your starting to fall too far forward as well.

I think you need to get on some mobility work and then work on your form with lower weight. Check Matt Ogus lower body warm up drills on youtube (channel name is flexforall2). Also, try to let the knees travel out to the sides instead of in front of your toes. That'll allow you to keep a more ipright torso and will enable the hamstring stretch-bounce reflex or whatever it's called. Basically it's more stable and will make you squat more.
 
 
I'd second conceptionist's points. It looks to me like your back just isn't strong enough for whatever weight was on that bar. The video shows your hips coming up and then opening up, when these two things should really be happening simultaneously. The general diagnostic question is: is there a weight at which you can squat without all that rounding? If not, then the limitation is probably mobility. If you can squat without back rounding at very low weights (or with no weights), then it's probably more of a strength issue. 
post #31753 of 49513
My training bud says my back rounds more using bar only when warming up than when moderate weight is added. I'll def. start working on mobility, see if that helps. Could be a strength issue too though; good mornings?
post #31754 of 49513
Quote:
Originally Posted by Crat View Post

What to do to prevent back rounding when squatting?
It looks a little worse than it is due to the 'lump' on my lower back I posted about earlier. Doctor said my spine was just fine and the 'lump' is caused by over-pronounced spinal erectors.

Butt wink is bullshit . There are lots of videos of guys squatting massive numbers that tuck under at the bottom and are fine. That said, putting my heels on 10lb plates makes up for my shitty dorsiflexion and allows me to keep my torso more upright, effectively the same thing as a board or squat shoes and it made my tuck less dramatic..

Missed my deadlift at 430, 425 and 405 today frown.gif was a bad feel. I blame the heat.
Edited by Towers - 7/19/13 at 12:56pm
post #31755 of 49513
Quote:
Originally Posted by Towers View Post


Butt wink is bullshit . There are lots of videos of guys squatting massive numbers that tuck under at the bottom and are fine. That said, putting my heels on 10lb plates makes up for my shitty dorsiflexion and allows me to keep my torso more upright, effectively the same thing as a board or squat shoes and it made my tuck less dramatic..

Missed my deadlift at 430, 425 and 405 today frown.gif . I blame the heat.

 

He's got a lot more than a small butt wink going on in that video, though. There was flexion throughout the spine.

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