Xiva - Strength block!

[Sentinel]

Deadlift PR!!! CONGRATS!!!!!

 

[tim290280]

My Squat is HORRIBLE!

The thing is i loose alot of speed by going ATG, which i normally do. And where's the line between ATG and speed when we talk Dynamic effort?

Should i go ATG and loose abit of speed or go just under parallel and then have max speed?

My DL is looking better than what it used to, still doing abit crane.

Rackpulls is bad, i need to tight my glutes some more.

Mike just had chance to watch the vid and I agree with Sentinel on most things.

You are hitting a good parallel, but not ATG. If that feels comfortable then keep doing that, but if you want to do ATG then you will need to do a few things. First thing is mobility, which you probably need a bit of now. I like overhead squats for this as you can teach yourself to get your back and shoulders tight and retain balance. Also sitting back into the squat is important, I've used a method were you hold the rack and lower yourself down while keeping the back tight. This allows you to sit back and stretch things out.

Second thing is proper body position and strength. If you want to get right down you have to be able to sit back just a bit more so that the bar is still over the midline of the body. This means more glute and hammy strength. Box squats to a low box will help a bit with the position and strength.

On the deadlift things looked pretty solid, just remember the first motion is to push the heels through the floor. On the rack deadlift it was pretty obvious that the first motion was to straighten your hips (low back ext) rather than drive your heels through the floor.

As for speed of the squat, there wasn't much wrong with it. Descent could be slower and work on quickness out of the hole. Boxies will help with this again. If you are concerned about speed then work on that, if you want to squat ATG then work on that. They don't have to be exclusive but the ATG will take a bit of work before you can worry about speed.

Oh and good soundtrack choice

 

[Sentinel]

^^^ I concur

 

[Xiva]

Tim > My squats were like i said horrible. A friend of mine watch my squats the next time i did it, they were way better. I'll film today.

 

[Xiva]

And my mobility is just fine, you'll see

 

[ironheart]

lol. cant train too much legs..

squats are brutal man. they can really get you down when you have one of those less good days.. but the most important thing is to just push through and get the job done..
sweet deadlift man. keep it up.
i was a weak bencher too in my eralier years of bbing. it's one of the things i've struggled the most with. just gotta accept that it takes time to get strong..

keep busting out the sessions mate, solid sessions all the way!

 

[Xiva]

19. December 2009

4 hours of sleep, was to a christmas party last night, so i got home late and my sleeping rutine tells me to get up early, besides i had some girl problems with bugged me and i couldn't sleep more

Bill starr week 2 out of X, training 2 - Light

Squat

10x20kg
10x40kg

5x52,5kg
5x57,5kg
5x62,5kg
5x67,5kg
5x72,5kg
5x77,5kg

Incline DB press

5x12,5kg
5x15kg
5x17,5kg
5x20kg
5x22,5kg
5x25kg

RDL

12x60kg

8x90kg
8x90kg
8x90kg
8x90kg

Military press

5x30kg
5x35kg
5x40kg
5x45kg
5x47,5kg (1 push pressed)

Barbell bent over rows

8x65kg
8x62,5kg
8x62,5kg
8x62,5kg

15 minuts of beach work

A1) Barbell curls

15x32,5kg
15x32,5kg
15x32,5kg

A2) Dumbell lateral raises

12x9kg
12x9kg
12x9kg

A3) Standing calf raises

15x200kg
15x200kg
15x200kg

Preventive exercises
2x Rotator manchet
2x Core
1x Scapulair pushups
- 2 Sets

Note: Low energi, but i did film my squat tho...

 

[Xiva]

I found heavy DB pressing helped with my bench a lot. Do you have any noticeable flaws in your technique?

Well my shoulders and triceps are just taking all the load, i dont seem to be able to push with my chest, if you know what i mean.

 

[Xiva]

So here's my squat. It's the heaviest set at my light day, hopefully it will make you belive that i acctually can squat proper

I still got a tendens to put the weight at the front of my food, but i'm aware of the problem and is working on it -> I seems to be making progress lately.

I do OL style.

http://www.youtube.com/watch?v=fOOx5zFNSDQ

 

[Xiva]

21. December 2009

Take a look at my squat please

Yesteday i was in the cinema and saw Avatar, it was god damn awesome! I suggest everybody to see it, defently one of the best movie i saw in my entire life, and i saw alot of movies

The workout went well, alot of friends were there, so i spoke abit to much perhabs, but still a nice round!

The Bench is really killing me, i dont understand why i cant press more! - I compare my CG bench and normal bench and i REALLY find it odd!


Bill starr, week 2 of X, training 3

Squat

5x60kg

5x67,5kg
5x75kg
5x82,5kg
3x90kg*Belt
3x95kg*Belt
- Not sure about 5x95 at wendesday, felt pretty heavy.

Bench press

10x20kg
10x40kg

8x52,5kg
8x55kg
8x55kg
2x65kg
2x62,5kg

Close grip bench press

5x50kg

5x55kg
5x55kg
5x55kg

Look 8x55 in normal bench and 5x55 in CG.

Barbell bent over rows

5x50kg
5x55kg
5x60kg
5x65kg
5x70kg

1 arm DB rows

8x37,5kg
8x37,5kg
8x37,5kg
8x37,5kg

15 minuts of beach work

A1) Barbell curls

12x37,5kg
12x37,5kg
12x37,5kg

A2) Standing calf raises

12x220kg
12x220kg
12x220kg

A3) Dumbell lateral raises

12x9kg
12x9kg
12x9kg


Preventive exercises

2x Rotator manchet
2x Core
1x Scapulair pushups
- 2 Sets

Notet: Lovely round, but the bench is making me crazy

 

[El Freako]

Well my shoulders and triceps are just taking all the load, i dont seem to be able to push with my chest, if you know what i mean.

Add some heavy flat DB pressing, this will help increase your chest strength. I like to choose a heavy weight and rep out for 5 sets. Can you fit that into your program every week?

 

[Xiva]

Add some heavy flat DB pressing, this will help increase your chest strength. I like to choose a heavy weight and rep out for 5 sets. Can you fit that into your program every week?

Well at my heavy day, i could do 5x5 chest presses after my heavy bench press. That would give me some focus at my bench press as well i guess?

 

[El Freako]

Sounds good to me.

 

[Xiva]

23. December 2009

Today i trained with Foodman, he's a guy that's doing competitions and knows alot about technique, He corrected me

Squat: Looked good, i should try to sit abit more back and avoid my knees getting infront of my toes.

Dødløft: Looked really good, nothing to say.

Bænk: Alot of notes were made, cant really write the all, but it was nice to be corrected.

Bill starr, week 3 of X, training 1

Squat

10x20kg
12x60kg

5x65kg
5x72,5kg
5x80kg
5x87,5kg
5x92,5kg

Deadlift

12x60kg

5x77,5kg
5x87,5kg
5x97,5kg
5x107,5kg
5x117,5kg PR

Bench press

10x20kg

5x30kg
5x40kg
5x45kg
5x50kg
5x55kg
3x62,5kg
2x62,5kg
5x50kg
5x50kg
5x50kg
5x50kg
3x50kg
5x50kg
5x50kg
- Focus at technique.

Beach work

FST-7 Barbell curl

15x32,5kg
15x32,5kg
12x32,5kg
12x27,5kg
12x27,5kg
12x27,5kg
12x27,5kg
- Yes, should have been 15, i know!

FST-7 Lateral raises

15x7kg
15x7kg
15x7kg
15x7kg
15x6kg
15x6kg
15x6kg

FST-7 Standing Calf raises

15x180kg
15x180kg
15x180kg
15x170kg
15x170kg
15x160kg
15x160kg

Note: Really nice round!.

I'm thinking if a mix of sheiko and Bill starr would be possible. Bill starr in squat and deadlift, since it's working fucking well and sheiko in bench, because in sheiko it's low intensity and high volume. That would be perfect for me, cause i would be able to focus alot more at technique in bench. What do you smart guys think about it?

 

[Sentinel]

Why do your knees and toes matter while squatting?

 

[Hypocrisy86]

good work, FST-7 is pretty darn popular now lol.
deads look nice.

 

[Sentinel]

What is FST? Is it the 21s?

 

[jonathan]

What is FST? Is it the 21s?

it's some kind of training system where you do 7 sets ....

 

[jonathan]

lots of bench work

 

[Sentinel]

it's some kind of training system where you do 7 sets ....

Really? I might do it for calves then...how does this work?