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Old 11-09-2011, 08:09 AM   #11
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Strong work going on so far. Like the idea for the dips, aiming for a total overall rather than straight sets, I'll be using that next push press day. Subbed.
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Old 11-09-2011, 08:35 AM   #12
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Originally Posted by JTurner View Post
Strong work going on so far. Like the idea for the dips, aiming for a total overall rather than straight sets, I'll be using that next push press day. Subbed.
thanks turner ,

i like this idea cause that way its easier to measure progress....
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Old 11-09-2011, 08:36 AM   #13
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Day of rest today, just a 40 minute swim to relax the body.
Squats tomorrow....
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Old 11-10-2011, 09:02 AM   #14
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5/3/1 Cycle 1 Wk 1
Squat


Squat 531
[Goal] Actual
[90x5] 90x5
[100x5] 100x5
[115x5+] 115x3

decided to stop at 3 reps and go for a few singles instead
140x1
145x1 - video below for review
150x1 - failed at this


Assistance

was caught for time today so short assistance work,

1.(a)More Squats: 4 sets of 8 (80kgs) SS with
(b)Calf Raises : 4 sets of 12 (95kgs)


2.(a) Hanging straight leg raise: 5 sets of 12




Notes
was pretty tired heading in today but got a solid enough session in,

thats the second time i failed at 150kgs , no singles next week and am thinking on week 3 of this cycle i might have a go at 145 for 3 singles.
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Old 11-10-2011, 09:16 AM   #15
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Can't see video at work but solid effort.

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Old 11-10-2011, 09:18 AM   #16
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Can't see video at work but solid effort.

LtL
Thanks LtL , would be interested to hear what holes you can pick in my form if you get a chance at some stage to have a look
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Old 11-10-2011, 12:03 PM   #17
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Nice effort. I can see 2 common squat form issues. The first is that your toes are pointed nearly dead ahead. You want to have feet angled out slightly, about 30 degrees. This will allow you to achieve proper knee/foot alignment as you sink into the hole.

Second, you are squatting knees forward. This limits depth severely, and can result in knee issues over time. You want to squat with your knees naturally open, and not with knees forward.
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Old 11-10-2011, 12:35 PM   #18
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Nice work Markievicz!
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Old 11-10-2011, 12:52 PM   #19
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Nice work so far. Are you from Sligo by any chance?
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Old 11-10-2011, 04:12 PM   #20
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Good lifting buddy! Strong squats! (cant see the vid)
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