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Old 06-09-2012, 11:12 PM   #121
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I love the marathon sessions Rob, some very strong work!
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Old 06-10-2012, 02:32 PM   #122
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Default Session #54

BB ROW:
Warm up:
barx2
135x2
155x2
Lift:
225x5
225x5
135x5
135x5
Back off:
155x8
Squat:
205x5
225x5
235x5
245x5
Bench:
155x20
155x15
(PB)
GM:
185x10
185x10
155x8/8/8
DB Row:
50x10
50x10
45x8/8/8
Bent fly:
50x10
50x10
40x8/8/8
Shrugs:
245x10
245x10
225x8/8/8
Front Raises:
30x10
30x10
20x8/8/8
Lat. raise:
25x10
25x10
20x8/8/8
Arnold Press:
30x10
30x10
20x8/8/8

Note: the weights in the gym are off, because they are older plates. When I was squatting the left side was heavier to lift because the plates were off.

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Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 06-10-2012, 02:40 PM   #123
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Rob, I'm a little hesitant to give advice here as the last time I asked about Squat depth you insisted they were below parallel and yet when we saw the vids they really were nowhere close. The difference in poundage between your squat and deadlift told me that way before I saw the video.

You're still not squatting to parallel, or even close. Squatting from the front I can still see the tops of your thigh. If you were going to parallel I wouldn't see that as your knees would restrict the view. You're folding on top of your thighs rather than squatting in between them.

You mentioned you had a coach, is he not there to fix the squat issue and help you with your set-up? Are you willing to take some pointers this time?
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Old 06-10-2012, 02:43 PM   #124
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Quote:
Originally Posted by Fazc View Post
Rob, I'm a little hesitant to give advice here as the last time I asked about Squat depth you insisted they were below parallel and yet when we saw the vids they really were nowhere close. The difference in poundage between your squat and deadlift told me that way before I saw the video.

You're still not squatting to parallel, or even close. Squatting from the front I can still see the tops of your thigh. If you were going to parallel I wouldn't see that as your knees would restrict the view. You're folding on top of your thighs rather than squatting in between them.

You mentioned you had a coach, is he not there to fix the squat issue and help you with your set-up? Are you willing to take some pointers this time?
yup ....What I can get that will help. I am trying to pause at the bottom to get the parallel....would maybe closing the stance alittle more help? an the coach we kinda got into a scruffle so he is no longer helping me out.
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Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 06-10-2012, 02:45 PM   #125
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from what it looks like in the video(my in experince at looking at film) that some reps were good an some where not.
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Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 06-10-2012, 03:32 PM   #126
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Quote:
Originally Posted by RobMoriRB View Post
yup
Good. Let's just focus on trying to fix the issue, none of those reps would have passed in any Meet that I have ever competed in. I'm not the kind of person that will sit here and say yes some were good, when it's crystal clear that none of them were.

There are a few issues but the one that stands out the most is this:

You're squatting *on top* of your thighs, as in you're folding on top of them rather than squatting in between them. As you come down you need to imagine, opening your legs at the hips and knees to allow your body to come and sit in between your legs. What you require for that to happen is flexibility in certain areas.

That's just a start, so let me know what you think about that. Can you imagine what I'm describing? And then we'll see if we proceed.
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Old 06-10-2012, 03:35 PM   #127
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yeah...as I am going down keep the arch in the back, instead of folding over top of the Legs. an open the legs a little more as I am coming down to "sit". Let me know if I am off from what you describe?
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Nov. 16th DDAY- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 06-10-2012, 03:41 PM   #128
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Quote:
Originally Posted by RobMoriRB View Post
yeah...as I am going down keep the arch in the back, instead of folding over top of the Legs. an open the legs a little more as I am coming down to "sit". Let me know if I am off from what you describe?
Perfect.

Firstly: In terms of flexibility we need to look at the following areas -

1) Inner thigh. Goblet Squat/Stretch.
2) Hip. Lying/Seated hip stretch.
3) Thoracic. Foam work.

Starting from today I want you thoroughly stretch those areas either before you go to sleep or when you wake up. But not any time close to a session.

Secondly:

Generally your legs look like they need to be a little wider and your toes pointed out some more. This is going to help some with your depth issues. Experiment with an optimal stance and toe flare with just the bar.

Thirdly:

Get a box and do all of your Squat work to that box. When you sit on it, it must put you at parallel. For a guy your height I would imagine that wouldn't be much higher than 15inches but you will experiment with different set-ups and get an exact height and report that back here. Remember, and this is crucial...the box is not parallel, when you are SAT on the box YOU are at parallel. Which means your hip crease must be equal to, or below, the top of your knee when you are sat on it.

You're not doing traditional box squats (as in sitting and relaxing), you're squatting to the box so each rep makes depth.

Fourthly:

Set up by approaching the bar, NOT by backing yourself into it.

There's more I can see from your videos, but let's start by putting that into play and go from there.

Last edited by Fazc; 06-10-2012 at 03:45 PM.
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Old 06-10-2012, 03:49 PM   #129
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ok will do all of that, starting now.....thanks Fazc
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Nov. 16th DDAY- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 06-10-2012, 04:28 PM   #130
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Congrats on the bench PR. Overall antoher great beat down.
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