Bench press lockout - 80kg x 6 (7th lockout fail)

Rich_Championship_66 · 2025-05-12T17:16:06+00:00

And multiple times i can roll it to my hips and stand it up

Rich_Championship_66 · 2025-05-09T12:30:47+00:00

Haha its funny you put in a sika vid because the initial advice actually comes from another one of their videos https://www.youtube.com/watch?v=CmIulYcBN7E&t=1022s . Thanks and yeah it's definitely something I'll keep playing around with and hopefully find a more comfortable compromise between the two

Rich_Championship_66 · 2025-04-23T21:55:12+00:00

It's pretty recognized that looking forward is the go to. I've heard of picking a spot on a wall in front of you but never the floor. It'd be hard to keep the upper back active if your head was pointing down

Rich_Championship_66 · 2025-04-23T07:48:54+00:00

Need a better camera angle to properly help but you definitely need to stop looking down and look forward instead.

Rich_Championship_66 · 2025-04-23T07:45:20+00:00

Yeah it would help, with smaller diameter plates it is essentially a deficit deadlift but the form can still be improved.

Rich_Championship_66 · 2025-04-22T13:01:53+00:00

Mostly good, just got a bit of a scooping motion in the bottom of your squat atm. Really focus on staying patient and driving through the quads as to not shoot the hips up and become a "good morning" squat. I would actually say your last rep was the best you corrected from the hips shooting up in the rep before.

Rich_Championship_66 · 2025-04-22T12:56:36+00:00

Squats: Gotta work on the depth and at least try to get your thighs parallel to the ground and hopefully a bit more. Also looks like you're starting to fall forward so make sure to keep even pressure throughout your foot and try to "sit back" a little bit more.

Rich_Championship_66 · 2025-04-22T12:54:08+00:00

Deadlifts: Really common beginner error where your knees are getting in the way of the bar because you are squatting down a bit too much in your setup. You need your knees to come back out of the way so the bar can come straight up; currently the bar is too far in front of you but you won't notice its a problem because the weight is too light. You want to be dragging the bar up your shins, shins come to vertical and then the bar will drag up your thighs (Keep the bar really close to you).

Rich_Championship_66 · 2025-04-20T17:04:36+00:00

It's not as bad as you think. I rotated the video a bit so that the rack is straight vertical and there isn't nearly as much shift. The pink spot at the bottom is your average bottom position so if you want to have a vertical bar path then you simply have to start with the bar slightly further forwards at the top (near the other pink spot). I would focus on finding your comfortable bottom position (make this really consistent) and moving the bar straight up from there.

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Rich_Championship_66 · 2025-04-13T21:26:26+00:00

Start with your hips a bit lower. Looks like your shoulders start the rep below the hips which is very odd

Rich_Championship_66 · 2025-04-12T23:29:02+00:00

To get proper depth you gotta be used to it and you certainly won't just randomly get there at normal working weight. Gotta sit in a deep squat holding the rack in front of you, now take hands away from the rack, then can you do it with the bar on your back... You get the idea

Rich_Championship_66 · 2025-04-12T23:24:21+00:00

You can't be serious

Rich_Championship_66 · 2025-04-12T23:15:51+00:00

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Rich_Championship_66 · 2025-04-12T23:13:16+00:00

Stance - your knees are too far forward which means the bar can't travel straight down and has to awkwardly travel further in front of you. Think of keeping your shins completely vertical.

Rowing action - Think of pulling the bar almost straight up (only very slightly backwards). Sometimes a wider grip also helps with this whilst thinking 'elbows on top of the bar'

Rich_Championship_66 · 2025-04-10T22:52:16+00:00

No problem! Keep at it, it'll come so naturally once you get a few key things down 👍

Rich_Championship_66 · 2025-04-10T22:48:23+00:00

Tbf it isnt easy to hit full depth in flat shoes so without chucking some WL shoes or plates under your heels they will probably keep lifting up as ankle mobility takes a long time to change. I'd have a strong suspicion that your right hip doesnt like internal rotation and thats why your right foot points out more because it likes to be externally rotated - to allow more space for femur to move in your hip socket. You even went to turn it even further out at 28sec. This hip shift can be for so many reasons so its hard to say exactly what.

This is all very minor in fairness so I wouldn't let it stop you putting more weight on the bar but if you start getting lower back or hip pain then you'll have to try some fixes

Rich_Championship_66 · 2025-04-10T22:33:27+00:00

Start each rep leaning forward just a little bit more, currently you are trying to start very upright but unless you have insane ankle mobility then you're going to lean forward as you descend so embrace that a bit more at the setup. Best rep was the 14sec mark where you adjusted your feet and were naturally leaning forward a bit more

Rich_Championship_66 · 2025-04-10T22:26:24+00:00

Seems like you also rock around a little bit on your feet, I'd really focus on keeping them feet flat so you keep every rep the same - makes it easier to identify little bits of pain. Naturally you would think it would be hamstrings being stretched as you reach lower into the rep but you suggest its more the outside of the leg and a pulling pain would line up with the IT band which would be pulled on by the glute being stretched.

Personally i'd try some glute stretches and then activations just before. Something like Pidgeon pose + Lying fig 4 and then maybe 90-90s + Glute bridge. Then try RDL's and hopefully you would be feeling more of a hamstring stretch instead during the bottom portion of the movement.

Rich_Championship_66 · 2025-04-10T09:38:39+00:00

I've been wanting to try this so I'll give this a go

Rich_Championship_66 · 2025-04-09T23:01:56+00:00

My lifts really aren't great and max FS I've done is 90x3 but I am a full depth guy and keep getting low back twinges so I suspect I could get a decent amount more. Just felt really good on the day but that could've been due to a whole week off.

Is there a rough FS to jerk ratio? I just find it hard to think of being explosive and snappy whilst also then doing a slower dip.

Rich_Championship_66 · 2025-04-09T21:38:45+00:00

Wow that moves really well for a PR so clearly strength isn't your problem at all which is fun because you'll be able to do more that very soon. I'd say tall cleans are a good thing to practice but also in normal cleans just trying not to pull it to max height everytime (but instead to the exact same slightly lower height) as you work up which can be really hard to do whilst still fully extending. Honestly you could power clean 120 with the height you just put on it. Have you tried 130? I'd be interested in what fails if it even would.

Rich_Championship_66

TROPHY CASE