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Old 03-11-2013, 12:35 PM   #211
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The last half I was definitely fighting the knees shooting inward, but I was aware it was happening and doing my best to counter it as soon as I felt it.
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Old 03-11-2013, 03:18 PM   #212
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That was pretty good SD, particularly the first few were solid in my opinion. Depth was good.

I think the main issue for me was the knees coming in as Soldier already stated and as Btb said it turning into a good morning exercise later on. Now while I think you could tweak form to correct that, I think it's just a matter of the weight being too heavy for that number of reps. You should have cut that set short when the reps started to get sloppy and then done another set or two in perfect form.

So stick to perfect reps and drill that over and over.

In regards to the knees in particular; your knees are going to have to go somewhere during the squat. That can be outwards or forwards, those are the two main options because that will bring the hips closer to the bar and prevent you from leaning forward. Keeping the shins vertical doesn't work in a raw squat unless you squat very wide, which again brings the hips forward. So you need to accomplish keeping the hips close to the bar somehow, decide which way you're going to do it.
  • Are you going to squat super wide, in which case you'll have to push knees way out.
  • Are you going to squat with toes forward(ish) and pushing the knees forward. Many great raw squatters do this and it's my personal preference now.
  • Or are you going to squat medium wide and push your knees out heavily. Many IPF squatters do this.

Or of course, a combination of the above. Either way remember that somehow you need to get the hips closer to the bar or you WILL lean over.
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Old 03-11-2013, 08:42 PM   #213
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Default 11 March 2013 - Bench Press Videos

220, Set 2

220, Set 5

Please let me know what you think. I have tried to incorporate the techniques from the SYTYC Bench videos. My problem with the benches in the gym is that they are too high and I can't get my feet flat on the floor.

My spotter tells me my grip is too wide and that I come down too far forward. Both feel natural to me.
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Old 03-11-2013, 09:10 PM   #214
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Videos are set to private T-bone.
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Old 03-11-2013, 09:40 PM   #215
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Videos are set to private T-bone.
Oops, that should do it...changed.
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Old 03-11-2013, 09:56 PM   #216
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Form is pretty darn good considering that bench. GREAT bar path. Good leg drive, but that is hindered a bit by the split in that bench where you settle in between pads. Not optimal.

Also, you don't have a ton of arch, which is OK of course, but with that bench issue it hurts you. You could drive up the bench better if it was flat. You could set up much further under the bar and get your butt out of that split too. I set up with my chin under the bar if that helps any.

That's being picky though. Looks good overall. T-Bone!
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Old 03-12-2013, 07:58 PM   #217
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Originally Posted by MikeM View Post
Form is pretty darn good considering that bench. GREAT bar path. Good leg drive, but that is hindered a bit by the split in that bench where you settle in between pads. Not optimal.

Also, you don't have a ton of arch, which is OK of course, but with that bench issue it hurts you. You could drive up the bench better if it was flat. You could set up much further under the bar and get your butt out of that split too. I set up with my chin under the bar if that helps any.

That's being picky though. Looks good overall. T-Bone!
Thanks Mike, I'll try moving back a few inches and see what happens.
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Old 03-12-2013, 09:15 PM   #218
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Wide grip is fine. I widened mine over the years.

Only thin I would try to improve is lower body tightness. Try to drive those hips into your upper back, and try to hold a pencil between your lats. That extra tightness will help on several levels.
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Old 03-13-2013, 09:47 AM   #219
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Wide grip is fine. I widened mine over the years.

Only thin I would try to improve is lower body tightness. Try to drive those hips into your upper back, and try to hold a pencil between your lats. That extra tightness will help on several levels.
Thanks, I will work on that too. This bench wobbles which makes it tough to keep a solid setup.
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Old 03-13-2013, 10:28 AM   #220
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Spreading your feet farther apart will help with the wobble. That's a good way to get lower body much tighter too.

Set your feet wider, then force your knees out and feel your butt get tighter, then drive heels down or into floor and feel it force your shoulders harder into the bench. You want to feel it forcing you up the bench towards the bar.

That works for me. Play around with it to see what works for you.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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