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Stronglifts form check (A day lifts)


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Posted a form check links awhile back (in october), and thought I'd update. I couldn't find the old post (was going to link it here).

 

Today was stronglifts A day (squat, bench, and barbell rows).

 

Below will be the links to the vids. Any and all advice is appreciated, my ego can take it (as in I tested my ego this morning...errr...more like tested the safety pins on the squat rack, as you'll see)

 

175 lbs failure

 

170 lbs work set

 

110 lbs bench, side view110 lbs bench, shoulder view

 

130 lb barbell row

 

B day lifts coming up on Monday (if I'm brave enough)

Fitbit username: farflight   (would love to have more people on there)

Getting life in order is a challenge worth doing.

 

Happiness is the journey, not the destination (took me forever to learn that)

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@Hazard

 

I meant to put this in the warriors weightlifting form check area, didn't realize I'd put it in the bodyweight section, anyway you could relocate it?

Fitbit username: farflight   (would love to have more people on there)

Getting life in order is a challenge worth doing.

 

Happiness is the journey, not the destination (took me forever to learn that)

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19 hours ago, farflight said:

Posted a form check links awhile back (in october), and thought I'd update. I couldn't find the old post (was going to link it here).

 

Today was stronglifts A day (squat, bench, and barbell rows).

 

Below will be the links to the vids. Any and all advice is appreciated, my ego can take it (as in I tested my ego this morning...errr...more like tested the safety pins on the squat rack, as you'll see)

 

175 lbs failure

 

170 lbs work set

 

110 lbs bench, side view110 lbs bench, shoulder view

 

130 lb barbell row

 

B day lifts coming up on Monday (if I'm brave enough)

 

I'll comment a little on the squats. I'm sure some other warriors will come along for the other lifts, I'm not experienced at critiquing bench/row form, but i've worked a lot on squat so I'll comment on that. 

 

Squat is a touch high. It might be that the weight is too heavy for where you are now, if you are failing at 175, 170 may be too high for a working set. You are resting a long time at the top, which indicates either too heavy, or it could just be a lack of confidence. Every extra second at the top is extra fatigue on your body to get through the set. 

 

I would do a filming at a lower weight, say 150, where you can see your feet for bar path, that will better help you pinpoint if it's a form or a weight issue making it hard to get below parallel. I know when I'm afraid I'm going to fail a squat, I'm hesitant to squat deep enough. 

 

There are a few squat variations to help you get comfortable going deeper, the most often recommended around here are box squats and paused squats (where you pause for 1-3 count at the bottom before going up, but definitely start very light with these).

 

Thanks for being brave enough to share your lifts! I know it took me a LONG time to share mine with other nerds 'round these parts. : ) 

Jǫrð, Delvian Nomad - Level 12 { Battle Log }

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19 hours ago, farflight said:

Posted a form check links awhile back (in october), and thought I'd update. I couldn't find the old post (was going to link it here).

 

Today was stronglifts A day (squat, bench, and barbell rows).

 

Below will be the links to the vids. Any and all advice is appreciated, my ego can take it (as in I tested my ego this morning...errr...more like tested the safety pins on the squat rack, as you'll see)

 

175 lbs failure

 

170 lbs work set

Agree with @Taddea Zhaan, work on your depth. Box squats, warm up with 3rd world squats(you get ass to grass and hold the bottom position. Get your hips used to that kind of bending) all hello. Also it's hard to tell with your feet cut off, but it looks like your knees are going way too far forward, especially on the heavy set. Butt needs to go farther back and your need to explode it off the home from your hips, not your knees, good way to ruin those.

19 hours ago, farflight said:

Hard to tell, but it looks like you have a really wide grip, might just be the angle of the video. Bar path is good, not completely straight up and down, but don't shove the bar all they way into your hand, you put more pressure on your forearms for lifting than you need to. But that's something you'll learn as you get stronger. Otherwise bench looks pretty good. And your should probably be lifting more than you are. Those looked way too easy.

19 hours ago, farflight said:

The bastard child of a pendlay row and regular bent over row. Big take aways here. Drop the weight, 'cause you're chicken necking. Also get the weights off more than one plate, and once you hit 135, no plates. You do pendlay row from the ground. Second, stop using body English to get the row higher. Pendlay rows are strict nearly straight leg, back almost perpendicular to the floor, pull up explosively, then let the weight drop back down. Pendlay rows have no eccentric portion to the lift.

19 hours ago, farflight said:

B day lifts coming up on Monday (if I'm brave enough)

Super proud of you for posting these. It's tough putting yourself out there for the world to see.

"You're going to be amazing." 

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On 12/9/2017 at 6:15 AM, Grumble said:

3rd world squats(

I read an article on 3rd world squat a few weeks ago and I'm trying to make it the ONLY way I pick shit up, pet the dog, and just try every now and then. Still a challenge to keep flat footed and NOT feel like I'm prepping for a somersault. Today I did lower the safety pins one notch and that MIGHT have helped. I'll be making a new thread for the vids I took this morning. 

 

On 12/9/2017 at 6:15 AM, Grumble said:

And your should probably be lifting more than you are.

Bench is STARTING to get a challenge, but nothing like my OHP, DL, and squats yet. I'll try narrowing my grip (I'm guessing I SHOULD be at shoulder width?). I'm sure the weight will get there, I'm trying to stick to stronglift recs with strict adherence.

 

Thanks for all the inputs!

Off to post the form b thread!

Fitbit username: farflight   (would love to have more people on there)

Getting life in order is a challenge worth doing.

 

Happiness is the journey, not the destination (took me forever to learn that)

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