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Old 11-11-2011, 03:35 AM   #21
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Originally Posted by BendtheBar View Post
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.
many thanks Steve, i appreciate your help and pointers. will be working on this for sure!

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Originally Posted by 5kgLifter View Post
Nice work Markievicz!
thanks for stopping by 5kgLifter

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Originally Posted by Kuytrider View Post
Nice work so far. Are you from Sligo by any chance?
cheers mate , not from Sligo , from the opposite side of the country !
must be my doppelgänger


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Originally Posted by big_swede View Post
Good lifting buddy! Strong squats! (cant see the vid)
thanks Swede - trying to get the numbers up
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Old 11-11-2011, 07:13 AM   #22
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Quote:
Originally Posted by BendtheBar View Post
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.
couple more things i can add to this is force your knees out. don't let them colapse in this will allow them to creep forward. sit back into the squat. if you bring your ass straight down the knees have nowhere to go but forward. and try to drive with the heels not the toes. there should be NO weight out on your toes. during the squat you should be able to wiggle them little buggers.

these are my tips:

chest up
big air
knees out
sit back
drive off the heels
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Old 11-11-2011, 08:48 AM   #23
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Originally Posted by jslep View Post
couple more things i can add to this is force your knees out. don't let them colapse in this will allow them to creep forward. sit back into the squat. if you bring your ass straight down the knees have nowhere to go but forward. and try to drive with the heels not the toes. there should be NO weight out on your toes. during the squat you should be able to wiggle them little buggers.

these are my tips:

chest up
big air
knees out
sit back
drive off the heels
many thanks for the analysis jslep , all appreciated and duly noted!

will def focus on getting the weight onto my heels from now onwards
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Old 11-11-2011, 08:59 AM   #24
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5/3/1 Cycle 1 Wk 1
Military Press


MPress 531
[Goal] Actual
[55x5] 55x5
[60x5] 60x5
[70x5+] 70x6



Assistance


1.More M Press: 5 sets of 5 (60kgs) - video of set 3 below

2.BB Shurgs: 5 sets of 5 (130kgs) - forgot straps today

3.DB Side Laterals: 4 sets of 8 (20Kg DB)

4.BTNP : 3 sets of 10 - just the Oly Bar , lightweight baby!

5.ABz!
(a) DB side bends - 3 sets of 10 (32Kgs) SS with
(b) 60 second Planks - 3 sets of



Notes
good solid session.
i usually do face pulls for the 4th exercise but the cable machine was taken so got creative....
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Old 11-11-2011, 11:47 AM   #25
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Nice pressing.
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Old 11-14-2011, 08:25 AM   #26
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Nice pressing.
thanks bruteforce

5/3/1 Cycle 1 Wk 2
Deadlift


Deadlift 531
[Goal] Actual
[95x3] 100x3
[110x3] 110x3
[120x3+] 120x8

checked my spreadsheet before i left for the gym and saw that 120kgs x 5 was my previous best.
armed with the help on my deadlift form from BtB and Soldier i was determined to get 6.
got to 6 and felt ok so pushed on for 2 more.
pleased with that result


Assistance

1.Deadlift: 5 sets of 10 (70kgs)

2.Lat Pull Down:
1 set of 12 (80kg)
1 set of 8 (90kg)
1 set of 6 (95kg)

3.Hanging straight leg raise: 4 sets of 15

Notes

went with the Boring But Big template for this week as i wanted to really work on doing the DL's with better form. the 5 sets of 10 were tough , think i saw jesus at one stage....
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Old 11-14-2011, 08:30 AM   #27
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Nice lifting.

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Old 11-14-2011, 09:15 AM   #28
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Strong Deadlift session!
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Old 11-14-2011, 11:38 AM   #29
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nice work, bro! look forward to seeing your progress. i'm planning on 5/3/1 for my next routine. I will learn from you.
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Old 11-14-2011, 12:14 PM   #30
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got to 6 and felt ok so pushed on for 2 more.
Excellent. Big jump days like that are priceless.
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