Workout B 3x5 - *video*

[ark94]

Thanks Willow and 75th!!

Question for Willow, in your post you mention pre-lockout? Is that at the top of the squat i presume? Where i am suppose to lock out? So i want to go up, JUST before lockout i squat back down? Also "leading with my ass" haha i always thought i am to stick my ass out as far as possible? Because that would help my sit back, i guess i have to get more of a feeling for it in my hips.

And yes, i do core exercises not a lot because i do not know to many =( . However, i do a decline bench sit up, with a barbell and 22.5lbs on each side. So im doing 90lb sit ups with a barbell.
YouTube - Awesome Abdominal Exercise Decline Barbell Sit Ups - That is the ab exercise i do.

Also doing hanging knee raises (im a pussy ) i can't do leg raises. I really do not have a strong core.
And the last one i do is obliques. Not sure the name, just the one where you standing with a dumbell, and lean to one side. If you get what i mean.

I assume i should be doing abs once a week? or twice?

Thanks for the comment 75th!


Oh, and willow if i posted in my workout log about my squats if you ever look in there
http://www.elitefitness.com/forum/weight-training-weight-lifting/ark94s-workout-log-689729-19.html

I always note how my squats went in their. If you don't look at it, here is what i said about the squats today.


Squat! Hmmm lots of stuff to say. It went well, I have no idea why, I was struggling much, but I still struggled like 1 rep. I have a feeling it’s not cause of the weight they, but the way I went down fucked up. So I got through the 3 sets no problem, it was still heavy but it went well. I tried some different things during the reps. Some reps honestly went great! It felt as if I was lifting nothing, as opposed to some reps I struggled. Now I curled up my toes, and it helped but not a ton. It did help, and I am going to keep on curling them up. I tried different things like sitting back more; whatnot and it went well sometimes. I would like to keep it at 95lb just ONE more workout to see if I can get a hang on certain things. I just read a little section again in Rippetoe’s book, the section about center of balance with the bar, so the weight is center foot. Also watched a video on that by him, it seems that may just be my problem. Of course it’s hard to master, but I need to learn how to center the balance of the weight, so when I go down I don’t go where my balance is thrown forward, which is alternatively why I end up on my toes, or too far back where I end up almost falling. That’s what I MAINLY tried out today, and that’s why some reps went better than others.
Btw, any tips on center of balance when the weight is on my traps?

 

[RottenWillow]

Thanks Willow and 75th!!

Question for Willow, in your post you mention pre-lockout? Is that at the top of the squat i presume? Where i am suppose to lock out? So i want to go up, JUST before lockout i squat back down? Also "leading with my ass" haha i always thought i am to stick my ass out as far as possible? Because that would help my sit back, i guess i have to get more of a feeling for it in my hips.

And yes, i do core exercises not a lot because i do not know to many =( . However, i do a decline bench sit up, with a barbell and 22.5lbs on each side. So im doing 90lb sit ups with a barbell.
YouTube - Awesome Abdominal Exercise Decline Barbell Sit Ups - That is the ab exercise i do.

Also doing hanging knee raises (im a pussy ) i can't do leg raises. I really do not have a strong core.
And the last one i do is obliques. Not sure the name, just the one where you standing with a dumbell, and lean to one side. If you get what i mean.

I assume i should be doing abs once a week? or twice?

pre-lockout refers to the point at the top of the movement where your knees are still slightly bent. That's where I stop. This keeps the tension on the legs.

Coming out of the hole your upward motion should begin with your shoulders. It's looked like yours was beginning with your booty, which shifts the poundage forward onto your neck and puts undue pressure on your lower back. That's different from shifting your hips backward. Again that was probably a sign of the weight being too heavy for you. Your back wasn't strong enough to keep your torso vertical.

The situps are fine, but you want to do some erector and hip work too. I think you'll find you feel much more stable under the bar when you build strength in those areas.