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Help with Squats and StongLifts - Page 2

post #16 of 25
3/3/11 at 11:48am
Try doing Starting Strength instead of StrongLifts. Similar programs except Mark Rippetoe actually knows about training unlike Mehdi who knows more about SEO. When it comes to footwear for squatting, a slightly elevated heel is optimal but a firm sole is mandatory. Weight training shoes > Chucks > running shoes. The best analogy for squatting in a running shoes is that it is like squatting on a mattress. You want a firm surface to keep you stable.
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post #17 of 25
3/3/11 at 12:25pm
Quote:
Originally Posted by WildPegasus View Post
Try doing Starting Strength instead of StrongLifts. Similar programs except Mark Rippetoe actually knows about training unlike Mehdi who knows more about SEO.
When it comes to footwear for squatting, a slightly elevated heel is optimal but a firm sole is mandatory. Weight training shoes > Chucks > running shoes. The best analogy for squatting in a running shoes is that it is like squatting on a mattress. You want a firm surface to keep you stable.

I'm a big fan of Rippetoe and I would agree he knows far more about training than Mehdi, but StrongLifts is a very good program. Take basic compound exercises and try to add weight on the bar at each workout - hard to go wrong with that.
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post #18 of 25
3/3/11 at 1:02pm
Thread Starter 
Quote:
Originally Posted by Grayland View Post
I'm a big fan of Rippetoe and I would agree he knows far more about training than Mehdi, but StrongLifts is a very good program. Take basic compound exercises and try to add weight on the bar at each workout - hard to go wrong with that.


I think StrongLifts and Starting Strength are both similar at the core, like Grayland said. But, I completely agree about Rippetoe. In fact, I've been watching all of his videos on Youtube to help adjust my own squat angles, technique, etc. He seems to approach lifting the same way I think about it - except I suck at it right now. But his philosophies help me a lot.

I'm seriously considering buying his Starting Strength book as a great reference tool.
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post #19 of 25
3/3/11 at 3:11pm
Its a great reference tool... Basically SL is SS + 2 sets, with rows subbed in for cleans. Then you get into like SS vs PP beginner program, where its weighted chins, or the third one of Rip's novice programs, which has both.

They're all basically the same.
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post #20 of 25
3/3/11 at 3:36pm
Thread Starter 
Videos from today's workout. I know I don't put up a lot of weight right now. I'm working on it, but I'm really hoping to get my form down, and slowly gain the muscle memory and stability I need to do squats the rest of my life as a form of exercise. Sorry for the POV porn on #2.... Notes: 1st working set today. Side angle. I feel like notice a little bit of back rounding at the bottom of the squat. This is the key area I'm trying to fix? Need more flexibility in the Butt and Hammies? Also notice my wrists aren't as straight as they could be - will work on that. Am I going low enough? Notes: 2nd working set today. Back angle. Hard to tell if I'm slightly 'torqued'. I do have SI joint issues, and the uneven shirt doesn't help with letting me correctly identify. Looks balanced from right to left. Am I too wide? Notes: 5th and final set. I shot this at a slightly lower angle than the 1st set. Getting a little bit more tired - so wanted to bring that perspective to see how the form goes. Last rep of the set seems a little pushed. Thanks for your valued input.
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post #21 of 25
3/3/11 at 3:40pm
nevermind...embedded videos were fixed.
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post #22 of 25
3/3/11 at 3:43pm
Thread Starter 
Fixed it the originals, too. Thanks for spotting.
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post #23 of 25
3/3/11 at 9:06pm
I was expecting you to look like a big black guy with a shaved head. Random observations: - form is generally good - bar is on a good shelf on the back - I would widen the hands on the bar, you can see how hunched up it makes your upper body - you need baggier pants. Please. - try feet a little narrower than i see in the second video. This looks a little uncomfortable for you - lastly, try to really focus on starting the descent and dropping your ass down in the hole. Your lift has a slight lean of the back (expected) but it isn't matched by an ass drop. Work on foot positioning and really focus on keeping the head up, back as upright as you can and get your ass in hole like it's a Chinese toilet and you just ate some bad lo-mein. Overall, not bad. You are pretty much at parallel on most of those lifts - if not you are really close. Not everyone is an ass-to-the-floor squatter. I can't get much lower than the depth I posted on any weight but it's a legal squat (below parallel).
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post #24 of 25
3/3/11 at 9:57pm
Thread Starter 
Quote:
Originally Posted by Henry Boogers View Post
I was expecting you to look like a big black guy with a shaved head. Sorry to disappoint

Random observations:

- form is generally good. Thanks.
- bar is on a good shelf on the back Excellent.
- I would widen the hands on the bar, you can see how hunched up it makes your upper body I widened by about 1cm today even. I'll keep experimenting with wider. I've heard that closer hands = tighter/more secure back.
- you need baggier pants. Please. All in the name of research.
- try feet a little narrower than i see in the second video. This looks a little uncomfortable for you I'm going to keep experimenting with this. I feel a bit more secure with it slightly wider, but I also feel a lot more stretch/tension in the adductors.
- lastly, try to really focus on starting the descent and dropping your ass down in the hole. Your lift has a slight lean of the back (expected) but it isn't matched by an ass drop. Work on foot positioning and really focus on keeping the head up, back as upright as you can and get your ass in hole like it's a Chinese toilet and you just ate some bad lo-mein. A pretty good mental picture to go off of, I'll keep trying to visualize this. I do feel like my drop is a bit 'contrived'. Should I be 'dropping' by butt, instead of 'going back'? I feel like I think more about sitting back.

Overall, not bad. You are pretty much at parallel on most of those lifts - if not you are really close. Not everyone is an ass-to-the-floor squatter. I can't get much lower than the depth I posted on any weight but it's a legal squat (below parallel). Thanks for the analysis. I really appreciate it. I also honestly apologize for the overly homo-erotic videos. Watching them again makes me feel awkward.

. .
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post #25 of 25
3/4/11 at 9:42pm
Looks like you're maintaining your back arch pretty well. Some of the reps in the first video are cut off about an inch or two higher than they should be but that's fixed by the third video. Stance is a bit wide. You may be able to find the sweet spot for the bounce better if you narrow it to shoulder width concentrate on keeping your knees out throughout the movement. For programming, SS is better than SL. SL has too much volume for many novices to progress steadily. If you're going to buy the SS book, get the video and Practical Programming as well.
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