Workout B 3x5 - *video*

[ark94]

This is my last video im putting up for a month or 2 now, holidays are over so I can’t get them recorded till another holiday. This time I recorded workout b, so squats, military presses, bent rows. Squats seem decent to me except balance my body on the heels, military presses suck, and bent rows suck. Comments?

Squat

Well, I squatted in my chucks today. I tried a narrower stance than normal, and what you guys said. However, when I squatted, I notice I have my weight, always on my toes. If you watch closely in the video, you can see one part I come off my heel and onto my toes to help me get it up. Kind of fucked in that area, I don’t get how to put the weight on my heels; however I realize to me it’s more of a weight thing, as in where I make the center of balance. Any tips on how to get myself to boost off the heels? Also, my back still rounded a bit, I’m trying to sit back as far as I can. Still a bit of a fail though.
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Military Press

Military Press videos are up also. Went decent I guess, I did not realize that I was putting my arms SOOOO far back behind my head until I watched the video. Also, not sure why today I was off balance on my first rep every set literally. Has never happened to me before was really weird. Any tips? I realize my arms are going way to far back; also I’m not getting it close enough to my face. Oh and that is basically how much I can extend my arms, they don’t fully straighten out.

Bent Row

Bent rows kind of blow. You can’t see it to well with the camera, but I am bringing the bar in until I touch my ribs. However on the last rep it becomes hard but I get it 80% of the way up to my ribs. How is my form? I haven’t posted a bent row video in 2 months, and they don’t look to good. Am I supposed to squeeze my shoulders back at the very top of the lift?

 

[JDid23]

You're looking a lot better bro. I just checked quickly since i need to head out but i'll edit my comments later.

 

[ExtraMile]

first set of squats looked much better, except your knees come way out maybe because your toes are pointed so far out, point them a little more forward than that but not straight forward, see how that feels. About staying on your heels, you just need to sit back a little more, look in the squat help sticky thread there may be some stuff on sitting back in there. I would also bring your hands out a little more and try having the bar a little lower down on your back, I think it may have been too high since your hands were so close. Wrap your thumbs around the bar too and squeeze it hard, drive your elbows under the bar on the way down too and stay tight! Finally break at the hips first, your knees are the first thing to bend and this may be why you dont sit back much, break at the hips first then sit back, so the first thing that happens is you stick your hips out a little, then you start to break at the knees.

For the military you are using an olympic style military, with the wrists bent and stuff, if this is uncomfortable just grip it normally like on a benchpress, and instead of pushing the bar behind you, just cock your head forward when the bar has gone above your head. Press the bar in a straight line and bring it down to the top of your chest or maybe 1 inch above your chest. At the beginning of each rep your straightening your wrists and dropping your elbows and the bar is coming forward off your chest. I just keep my elbows out to the side and my wrists straight the whole time.

Rows looked fine just make sure you pull the bar into your stomach on every rep, so it should touch your stomach on every rep. And squeeze your shoulder blades together at the top.

 

[ark94]

first set of squats looked much better, except your knees come way out maybe because your toes are pointed so far out, point them a little more forward than that but not straight forward, see how that feels. About staying on your heels, you just need to sit back a little more, look in the squat help sticky thread there may be some stuff on sitting back in there. I would also bring your hands out a little more and try having the bar a little lower down on your back, I think it may have been too high since your hands were so close. Wrap your thumbs around the bar too and squeeze it hard, drive your elbows under the bar on the way down too and stay tight! Finally break at the hips first, your knees are the first thing to bend and this may be why you dont sit back much, break at the hips first then sit back, so the first thing that happens is you stick your hips out a little, then you start to break at the knees.

For the military you are using an olympic style military, with the wrists bent and stuff, if this is uncomfortable just grip it normally like on a benchpress, and instead of pushing the bar behind you, just cock your head forward when the bar has gone above your head. Press the bar in a straight line and bring it down to the top of your chest or maybe 1 inch above your chest. At the beginning of each rep your straightening your wrists and dropping your elbows and the bar is coming forward off your chest. I just keep my elbows out to the side and my wrists straight the whole time.

Rows looked fine just make sure you pull the bar into your stomach on every rep, so it should touch your stomach on every rep. And squeeze your shoulder blades together at the top.

Thanks extra, i will check out the squat thread and see if i can find anything. The Rows, i was actually bringing it up to my stomach/ribs, but you couldn't tell because of my shirt.

For the military press, i should not be resting it on my shoulder like that before each rep? Also, i should touch my chest then press up right away again? Instead of stopping like i did?

thanks again extra and j.

 

[ExtraMile]

For military I actually dont touch my chest, i stop about 1 inch above and press back up again, but I keep my elbows out to the side instead of infront like you. Some people will say to touch your chest and some say only go to mouth level.

 

[ark94]

Just spent an hour watching the squat help thread videos, on what i needed or thought i needed.

Basically I have picked up a few things. I may have to drop the weight down to 115, and get deeper squat depth? I am going below parallel, however the guy talks about how you want your hamstrings and calves touching. Now if you have bigger hamstrings and calves you, in theory, wouldn't have to go down as deep right? I should be going till i touch my calves with my hamstrings then?

Second thing i picked up on, and i believe EM said this. I should have the bar lower on my back, because its causing a bit of imbalance and my back rounding. I will try my warmup sets with a lower position on my back and see how it goes.

Last note and you guys have said it, is to have a smaller stance. I am way to wide. Now when i have a smaller stance i feel unbalanced, however that may be because I'm sitting more back in the squat then? I am not used to being on my heels, so maybe it being awkward is what how I am suppose to be then? Any suggestions on that little theory?

 

[ExtraMile]

Just spent an hour watching the squat help thread videos, on what i needed or thought i needed.

Basically I have picked up a few things. I may have to drop the weight down to 115, and get deeper squat depth? I am going below parallel, however the guy talks about how you want your hamstrings and calves touching. Now if you have bigger hamstrings and calves you, in theory, wouldn't have to go down as deep right? I should be going till i touch my calves with my hamstrings then?

Second thing i picked up on, and i believe EM said this. I should have the bar lower on my back, because its causing a bit of imbalance and my back rounding. I will try my warmup sets with a lower position on my back and see how it goes.

Last note and you guys have said it, is to have a smaller stance. I am way to wide. Now when i have a smaller stance i feel unbalanced, however that may be because I'm sitting more back in the squat then? I am not used to being on my heels, so maybe it being awkward is what how I am suppose to be then? Any suggestions on that little theory?

just answered all of these questions in your training log

 

[JDid23]

sry man been pretty busy lately

Just spent an hour watching the squat help thread videos, on what i needed or thought i needed.

Basically I have picked up a few things. I may have to drop the weight down to 115, and get deeper squat depth? I am going below parallel, however the guy talks about how you want your hamstrings and calves touching. Now if you have bigger hamstrings and calves you, in theory, wouldn't have to go down as deep right? I should be going till i touch my calves with my hamstrings then?

Second thing i picked up on, and i believe EM said this. I should have the bar lower on my back, because its causing a bit of imbalance and my back rounding. I will try my warmup sets with a lower position on my back and see how it goes.

Last note and you guys have said it, is to have a smaller stance. I am way to wide. Now when i have a smaller stance i feel unbalanced, however that may be because I'm sitting more back in the squat then? I am not used to being on my heels, so maybe it being awkward is what how I am suppose to be then? Any suggestions on that little theory?

I am not so sure dropping the weight will give you more depth, although it should help you get your form down more. Not everyone can squat ATG right away, and you've only just started squatting recently. I think you're getting decent depth. As long as it's as far as you can go, you're fine. Also, did you try curling up your toes again? Today during a warmup set i went up on my toes, but then the next rep i curled the hell outa my toes and it helped me push through my heels; i know i am reiterating this, but i think it works very well.

Not sure about bar on back. I have it pretty high and i think whatever feels comfortable and allows you to use good form is sufficient; there is no end all or do all, but it might help you.

Your stance looks fine to me. I don't think you should go in any more with your legs, but maybe someone will disagree?

Military Press- I want you to look at the 16 second mark in your vid. Notice how the bar drops when you fix your hands. What you're doing is increasing your ROM when you do this and making it harder for yourself. Idk why you do this everytime, but i think it might help a bit to just keep your grip the same throughout. Also, don't bring the bar down that far. I touch around my clavical, but if i go any lower i find it harder to complete the lift. Also, visualize pushing the bar up. Keep your whole body tight.

Rows- Imagine lifting your elbows up. Those looked good!

 

[ExtraMile]

Jdid nailed it on the military press, what he said was what I was trying to describe with dropping your hands forward

 

[ark94]

Thanks guys a ton. Throwing some other questions here now.

So, squatting I should just keep my stance? Uhh I am going as LOW as possible without rounding my back right now, however my hamstrings are not touching my calves. With progress, and time will I have deeper depth? Like what I mean is will it just come as the weight increases, and as I squat more? Or will that always be the squat depth I’m going to have? I am going to tryout having it lower on my back on warmup sets, and see how my depth is without rounding of the back.

Jdid, you always imply on being on my heels. When I used to bench It would be hard to push it up without good form, after I learned good form my bench has been steady and been going great and if I get stuck I know how to push it up with my body in proper form.

I want to learn how to get power through the heels. It would help my greatly I think, but I don’t fucking get it at all. So... do I have to sit back more in the squat? But if I were to sit back more, then I will have to make my stance smaller, and when I do that it feels quite awkward like unbalanced. Is that how it’s supposed to feel at first? I think it would help me progress with weights better, but my progression is slow because I can’t get power from anywhere else. Any tips on this?

On the military presses, I was always “resetting” my lift to give myself a bit of a rest between reps. I had been unsure about that, but didn’t really know how to ask until I had a video up. So I should just keep on going all the time, without much of a pause then? Just bring it down an inch above my chest, and then press right up again?