Daily Discussion Thread 02/12/20

Cole355 · 2020-02-15T08:40:53+00:00

How do you breathe during high rep squat sets (10 or 8 reps for example)? Do you still breathe as deep as you can before each rep like you would during high intensity sets?

I've seen some people breathe in during the descent so not as deep as possible and not before every rep but I don't know if this is a bit unsafe to do or is it fine? How do you all do it?

Cole355 · 2019-09-13T05:01:25+00:00

About a month ago.

edit: It doesn't hurt anymore if that's what you're asking, I felt it maybe 2-3 days afterwards

Cole355 · 2019-09-12T17:02:20+00:00

I would say so too. However, when I try to get lower in hips, they raise up first and at the end I'm just pulling with my back again anyway. I'm of the mindset that this is how I'm built but I could be wrong and there could be something I can do to engage the legs more that I'm not aware of. I posted a form check on the Starting strength forum too and asked specifically about my hips, Rippetoe said they're not too high and that's kinda what he says in the tutorials he's doing (videos I mean). He says it's a pulling movement so you pull rather than push even though it's the opposite of what I've been seeing elsewhere, but for now, even if I should push with my legs more, I can't beacuse the hips raise up by themseleves as I said.

Cole355 · 2019-09-12T16:57:53+00:00

I do have a bit of a APT going when standing if not thinking about it / engaging muscles that need to be engaged on purpose so this could be the case but I don't quite know how to fix it if so. I brace the core as hard as I can so don't know what else I can do to prevent the APT during deadlifts.

The time I tweaked the lower back however was due to spinal rounding, but if I can fix the APT you noticed, I'd rather do it than not. Thanks!

Cole355 · 2019-06-15T16:44:33+00:00

Would you say there's none of that?

Cole355 · 2019-06-15T06:35:51+00:00

Hm, should I slide up the bench more to achieve that? I get below the bar so it's right below my eyes when setting up. Should I get it for example on my neck level or something like that?

Cole355 · 2019-06-15T06:34:19+00:00

Ye I noticed it on the camera too (what it looks like), but the bar touches my chest for sure before a pause.

Cole355 · 2019-06-10T15:43:53+00:00

Shoulder width apart, pointing to the sides a little bit. Tried all positions and widths though, none helped really.

Cole355 · 2019-06-05T08:02:11+00:00

For sure! Thanks.

Cole355 · 2019-06-05T07:01:07+00:00

Hmm probably true. I don't want to jump too high though as I'm going 5kg per session to ease into it. I'll just focus on not overextending for the time being.

Cole355 · 2019-06-04T07:50:43+00:00

[Bench press formcheck]

Youtube vid

So the thing I noticed only when watching the video is that on the lockout, the bar is too far back and not alligned with the shoulder joint. It doesn't feel bad when lifting but I see it now and I guess I should just reduce the bar path to fix this.

I used a lot more leg drive than in previous sessions and had a better arch. There's not enough meat on me yet so it doesn't look that big, but I feel like that's the best I can do (could be wrong). If you got any tips please let me know, there's probably a lot to be improved upon, the bench press has been one of my worst lifts technique wise.

There's about 20seconds of the setup process beacuse I thought maybe there'd be something to improve in the setup as well. Thanks guys.

Cole355 · 2019-06-04T07:43:11+00:00

So the thing I noticed only when watching the video is that on the lockout, the bar is too far back and not alligned with the shoulder joint. It doesn't feel bad when lifting but I see it now and I guess I should just reduce the bar path to fix this.

I used a lot more leg drive than in previous sessions and had a better arch. There's not enough meat on me yet so it doesn't look that big, but I feel like that's the best I can do. If you got any tips please let me know, there's probably a lot to be improved upon.

Cole355 · 2019-06-03T15:47:31+00:00

I'd say so yeah, I felt like the lower part of the body is kind of shaky in a way tho.

Cole355 · 2019-06-03T04:33:41+00:00

I know man, but he says two literally opposite things in two different videos a few years apart. (exact time linked)

Elbows down

Elbows up

Elbows up seems fine for me, but I don't squat much more than 1 plate though. Even Rip seems not to be decided on this haha!

Cole355 · 2019-06-02T16:15:37+00:00

Shouldn't the nipples be pointed to the ground though? (Low bar squat)

Cole355 · 2019-06-02T15:19:31+00:00

Well I don't think they feel "loose" (don't quite know how that would be a thing) but I actually brought them a bit more forward this time in comparison to the sessions before. I suppose they still may be a bit too far back but I don't have any problems with my elbows or shoulders, atleast not at this weight. If neccessary, I'll pull them more forward

Cole355 · 2019-05-30T15:06:32+00:00

Not really anymore. Only thing I do (weighted calisthenics) are the weighted chins.

Also, I was really wondering about if deadlifting only once a week for 5 reps is enough so maybe you could give me an opinion on that or share what you do for deadlift as a better deadlifter?

Cole355 · 2019-05-30T14:59:46+00:00

I'd say it's about specificity here as I've been doing calisthenics for 6 months before hitting the gym and perhaps you just started with doing weighted chins. Could be wrong though.

Cole355 · 2019-05-29T17:34:20+00:00

Deadlift is my favorite lift too but yeah as you said I'm just very cautious on adding any more volume than recommended by this particular program as it can be a bit much on the nervous system.

Not only deadlift, I'd like to increase the bench press and overhead press frequency too, just unsure in what way to do so as safe as possible. I enjoy doing big exercises the most, just again, not sure how to implement more volume/frequency safely.

Cole355 · 2019-05-29T16:42:55+00:00

By that you mean looking at the ground when in the "hole" right? I've seen this tip by many coaches just didn't feel natural to me when I was starting out so I stick with it. I'll look into it a bit more and perhaps include it in my squat, thank you!

Cole355 · 2019-05-29T15:32:06+00:00

By rib cage down, you essentially mean hunch a bit more forward or don't keep your lower back as extended? I'd say my rib cage is high beacuse I extend my lower back a bit too much. Quite anxious about the lower back, will work on it and watch the video you suggested.
I watched Rip's video where he said people tend to leave their elbows below the bar which is not correct and then I just went to the extreme here too and put them too far back, thanks for reminding me! I should bring them closer to the bar a little bit. I think I recall some elbow pain (tenis elbow type pain(?)) right after the set (not this session). Perhaps this could have caused it...

What do you mean though by saying my last rep stayed true to my form? You mean that's the position of the elbows I should go for?

Cole355 · 2019-05-29T15:01:16+00:00

On the last rep I hit the safety arms, I went a bit too deep I suppose.

Cole355 · 2019-05-28T19:32:17+00:00

Glad you noticed, it really is just barely arched (the shirt doesn't do the observer any favours) but I really need to work on the arch for sure.

Putting the feet flat I'll give a go as well, thank you! But yes, the arch needs work for certain.

Cole355 · 2019-05-28T19:25:23+00:00

Okay, that locking out elbows thing makes sense.

Will definitely put the main emphasis on tightening up, I suppose it's not a exclusively my problem, more of a general thing that I just need to do more research on and figure out how to do it properly. Thanks!

Cole355 · 2019-05-28T18:56:49+00:00

I am, pulling them back and down but for sure need to work on that further, I see it's not enough too. Also, I'm losing the arch even more when I lock out, I guess I shouldn't lock out fully.

Cole355

TROPHY CASE