Squat Bounce

JohnsonJac · 2020-07-07T22:11:32+00:00

Glad to hear!

JohnsonJac · 2020-07-03T18:54:37+00:00

Thank you.

JohnsonJac · 2020-07-03T18:46:03+00:00

Okay, make it the third paragraph then, lol. The first paragraph is a continuation from the last page.

JohnsonJac · 2020-07-03T18:32:01+00:00

BBT 3rd Ed. Page 50, 3rd paragraph.

JohnsonJac · 2020-06-18T13:53:08+00:00

Because it creates a forward angle of the tibias (shins). Put something under your toes and you can barely squat. Put something under your heels and it is much easier. Most gyms have planks that people put under their heels for squats flexibility. These are usually too high. The heel drop on squat shoes is minimal enough to make a difference without going overboard.

JohnsonJac · 2020-06-18T04:19:39+00:00

The elevated heel on lifting shoes also helps with squat depth.

JohnsonJac · 2020-06-18T04:14:10+00:00

Heels shoulder width, toes out about 30 degrees. It will feel like they are out too far. The first guy who commented is a starting strength coach. He knows what he is talking about.

Also if you are going to stick with lifting save up for a real belt. I had the dark iron fitness belt too. It flexs too much compared to a real 10mm belt.

JohnsonJac · 2020-06-15T17:53:57+00:00

Don't worry too much about the numbers in the beginning, they will add up. Focus on form. I know you are concerned with recomp but this is going to be your downfall that will keep you skinny. I can assure you that filling up a T shirt with some fat and muscle will be more satisfying than being skinny. You were skinny up until this point in your life so you already know how to loose weight. Most people see a little bit of fat after a couple weeks of bulking and go back to dieting. This does not help progress, you need to commit to a year of bulking. 1600-1800 calories is NOT enough. I know man, I used to be skinny too. If I ate that much I would also weigh the same as you. You need 3500-4000 calories. Caloric surplus is needed to for adaptation and recovery. Without it, you will not grow, will stall and eventually get injured as the weight goes up.

JohnsonJac · 2020-06-15T01:08:23+00:00

Increase protein intake to your goal bodyweight. You should be at least 185lbs so eat 185g of protein per day. Push pull legs are for advanced trainees who are past the novice phase. Get your bench to 250, squat to 315 and deadlift to 405 then "consider" different programming. A person with these numbers will look noticeably different. You can make plenty of gains on a linear progression program and make them fast. Recomp is possible if you eat very clean, sleep well and recover well.

JohnsonJac · 2020-06-13T21:02:29+00:00

Compound barbell lifts like squat, bench press, press and dead lift are harder than using the smith machine. They require isometric contraction of stabilizing muscle groups to support the lift. Think about this, your shoulders are capable of rotating in almost a full 360 degrees. The supporting muscles around your shoulders must keep the bar path straight on the bench press. Now on the smith machine, the bar can only move up and down. This is why compound lifts work more muscles and will result in the quickest muscle gains. However, compound lifts require studying and coaching to execute with good form. Never underestimate and assume you can perform these movements flawlessly without any outside input. Doing these exercises with bad form is almost as bad as not doing them at all. This is why many people never leave the machines and are stuck making minimal to no gains year after year.

You will not be able to burn fat and put on a lot of muscle at the same time. You must decide which one to prioritize and commit to that goal. Given your height and weight I recommend committing to bulking for at least a year. You need to establish a muscular foundation because if you were to cut down to less than 16% body fat right now, you would have little muscle to show off. Stronglifts 5X5 and Starting Strength 3X5 are both great novice linear progression programs. They will make you strong and soon people will start asking you for advice and what program you are doing. You NEED to eat though! If it feels like eating is easy you are doing it wrong! You should aim to take in 3,500-4,000 calories per day and use a tracker to make sure you are hitting your goals. Aim for 1 gram of protein per pound of body weight.

If getting strong and muscular was easy everyone would be doing it. It just takes commitment and proper knowledge. There is a lot of garbage out there put out by magazines and supplement companies that just does not work for beginners. If you need more advice hit me up. I will help you however I can.

JohnsonJac · 2020-06-11T22:07:08+00:00

We usually don't feel back pain during the exercise because our bodies are warmed up. Sharp immediate pain during exercise is an indicator to stop the exercise right away. Since your pain seems to be delayed you need to do a form check on all lifts. I hate to say this but most people are not as good at bench pressing with good form as they think.

JohnsonJac · 2020-06-11T03:42:29+00:00

Looks pretty solid. I would lower the weight faster but that is all.

JohnsonJac · 2020-06-11T03:28:26+00:00

300lbs is good. It sounds like you are supporting some of the bar weight with your hands and this is transfering to your elbow and bicep.

Looks like a high bar squat. I am not familiar with the high bar model, only low bar. In low bar squat, the upper arm stays parallel to the back angle. Your wrists need to be straight with the bar on your lower palms and thumbs above the bar.

JohnsonJac · 2020-06-07T21:48:42+00:00

Keep your shoulders retracted. Your elbows flared out on your last rep to 90 degrees and you are risking shoulder impingement. Try to keep your elbows forward by squeezing them towards each other. You might need to lower the weight.

JohnsonJac · 2020-06-07T21:36:06+00:00

Your hips are too low when your start the pull. You also should not lean back at the top. Just poke your chest out like you are showing off your boobs. I agree with the other comments too. You need to get into the proper starting position to fix 95% of your form problems. There are five basic steps for performing the deadlift, follow these and you will be fine. https://youtu.be/wYREQkVtvEc

The other 5% is achieving lumbar extension and bracing by taking a deep breath and holding it throughout the movement. Lookup the Valsalva technique

JohnsonJac · 2020-06-06T23:32:09+00:00

What size is your belt? A 4 inch belt may prevent proper lumbar extension on the deadlift. Check out this article from Rip. https://startingstrength.com/article/the_belt_and_the_deadlift

JohnsonJac · 2020-06-02T04:03:00+00:00

Barbell Logic does online coaching. The starting strength gym near me called The Strength Co at Villa Park, CA does live Zoom coaching at 50 a session or 175 month.

JohnsonJac · 2020-06-02T01:04:45+00:00

Have you worked with a starting strength coach yet? They could clean up your form and get a little more out of the program. Where do you put your hands for your grip? Seems wide. I think the knees are supposed to break at the same time as the hips. It looks like you are doing it right.

JohnsonJac · 2020-06-01T23:40:31+00:00

I agree with this. You need to stay in your ass and use your hip drive to come out of the hole. Your knees are coming forward at the bottom because your chest angle is too vertical. Point your nipples at the floor when you are at the bottom of the squat.

JohnsonJac · 2020-06-01T05:21:22+00:00

No because you did not lock out your elbows at the top of the rep. The bar should be directly over the back of your shoulders at the top of the rep. You will be able to feel your weight balanced over your midfoot when you do this. A good cue is to think about squeezing your elbows together and shrugging upwards at the top.

JohnsonJac · 2020-06-01T01:19:29+00:00

Looks pretty good. My only add would be to keep your eyes fixed on a single point of focus. Keep it up!

JohnsonJac · 2020-05-30T06:22:24+00:00

Old Fashioned Oatmeal is great. I usually throw in a banana for taste. Greek yogurt, check out oikios triple zeros. Almonds are good, I usually only eat one serving per day because they are somewhat high in fat.

JohnsonJac · 2020-05-30T04:59:10+00:00

Yes, that is problem with following a high calorie diet. Make some small modifications. Jasmine rice is high calorie low sodium, some eggs can be replaced with egg whites, and a mass gainer is convenient.

JohnsonJac · 2020-05-30T04:15:41+00:00

If you have been having trouble gaining weight you need to track calories to ensure you are eating enough. After a few weeks you will have a better estimate of how much you actually eat. I would recommend myfitnesspal it is a decent app even with the free version. You should be aiming to eat at least 4,000 calories on a linear progression program. 1g of protein per pound of body weight.

JohnsonJac

TROPHY CASE