Big Bear: Cant hold me down forever - Page 50

ElitePL242 · #**491** 02-20-2011, 02:57 PM

Quote:

Originally Posted by bigbear6708

To all who read...Should I be pausing all reps for bench? when should I begin pausing...at 8,6,4,2...reps??? Lately I have been pausing the first one, but the weight is too heavy to continually pause for the entire set...thanks

normally, i would go in 4-5 days out from the meet and hit my opener with a pause just to get used to it.

now, i just pause the last one if the set was easy, just for fun.

superbilt · #**492** 02-20-2011, 11:10 PM

I like to pause on singles and anytime you get near a meet on low rep sets. Pausing on the first or last can be effective too.

bigbear6708 · #**493** 02-21-2011, 04:30 PM

27 days left

Decided to run a taper/skills eval this week

Today 2x2 on bench and squats @85%

Squat:
345x2x2
http://www.youtube.com/watch?v=P2tS-gy8D1c

Bench:
240x2x2
http://www.youtube.com/watch?v=XExpyQ8eG7A

next day: WEDS. (skill eval) working up to 95%x1 for all 3 lifts to check form and workout kinks.

Commander · #**494** 02-21-2011, 06:40 PM

Here's what I noticed:

Squat - it appears you break at the knees first, you should focus on pushing the butt back. Also, your descent was pretty quick. You may feel more in control of the weight if you slow down the descent slightly.

That said, your depth was great and you had no problem with the weight.

Bench - you may get a few more pounds on your bench if you arch more and tuck the elbows in some more as well. However, like the squat, the weight looked easy for you even with the pause.

BTW - how do you lift to that crap? 867-530 ni-E-ine!

bigbear6708 · #**495** 02-21-2011, 07:08 PM

Quote:

Originally Posted by Commander

Here's what I noticed:

Squat - it appears you break at the knees first, you should focus on pushing the butt back. Also, your descent was pretty quick. You may feel more in control of the weight if you slow down the descent slightly.

That said, your depth was great and you had no problem with the weight.

Bench - you may get a few more pounds on your bench if you arch more and tuck the elbows in some more as well. However, like the squat, the weight looked easy for you even with the pause.

BTW - how do you lift to that crap? 867-530 ni-E-ine!

Thanks for the feedback Commander, I have previously once reviewed some squat footage and found some major flaws in my technique and fixed them. I will look at the video again so I can visually see what you are talking about and begin correcting it. Thanks for the compliment on depth, I hate hearing the excuse that someone is too tall to go deep, I am just under 6' 2" and seem to have no problem getting parallel, even a bit below!

On the bench, I used to bench with a narrower grip, so i recently changed it and made it wider..will work on tucking the elbows, also on the arch..thats gonna take some work and mental effort. Ever since having my abdomen cut open last year, my flexibility in that area is just not the same...its hard to arch hard and keep my butt down..again, thanks for noticing...I WILL FIX IT!!!

on a side note, today is considered a "weekend" (i use a government gym), and the music from the weekend crew leaves something to be desired...I think historically, that is why my saturday or sunday workouts normally suck.I just cannot get pumped for it. Ive learned to phase it out.

bigbear6708 · #**496** 02-22-2011, 07:59 PM

25 days and a wake up (aka, 26 days left)

day off, will do a dog walk after work to stay loose

-in other news, we found out my new son has a fractured collar bone. I guess he was too big!

Commander · #**497** 02-23-2011, 11:49 AM

Quote:

Originally Posted by bigbear6708

-in other news, we found out my new son has a fractured collar bone. I guess he was too big!

so what do they do for a newborn with a fractured collar bone? if my knowledge is correct, they can't even do much for an adult with a broken collar bone.

bigbear6708 · #**498** 02-23-2011, 12:26 PM

yeah, not much you can do for a collar bone. we are just safety pinning his shirt @ the forearm to his stomach to kind of splint it, to prevent as much shoulder movement as we can in order for the bone to heal right.

25 Days left.

SKILL EVAL

Squat:
385x1
http://www.youtube.com/watch?v=SHvZXyQlTgQ

Bench:
265x1
http://www.youtube.com/watch?v=qrfJjeo2Oxc

Deadlift:
450x1
http://www.youtube.com/watch?v=4y-XiBThcEA

-Alright guys, tell me the flaws you see. I have began working on what Commander noticed above. My squat and bench are feeling very good/strong. My deadlift is the one giving me problems. is my form good/bad/just ok? how can we fix this.

-first time I have done all 3 lifts in the same day..its is another experience! I need some more hints about meet day. What goes on between lifts, how do you stay loose? What about between individual attempts? Thanks!!

next day: Friday (light squat/bench)

Commander · #**499** 02-23-2011, 12:46 PM

Deadlift - left side comes up first, make sure your grip is evenly spaced to make sure this doesn't happen, that has to be hard on your back. Looks like you maintained a flat back which is impressive as the weight gets heavier. Way to push through the rep.

Bench - looked solid, better set up this time.

For a good explanation on bench set up from Dave Tate, check this out:
http://www.t-nation.com/free_online_...nch_press_cure

Squat - nice, real smooth, you could see the tensing of the glutes right before, then breaking at the hips, depth was excellent and it looked fairly easy for you.

What goes on between lifts? Comradery with other lifters, eating and drinking what your stomach can handle. Depending on how many are there, it could be a long time.

ElitePL242 · #**500** 02-24-2011, 02:42 AM

squat:
your decent looks great, especially breaking at the hips and sinking them properly, the problem arises when your begin your ascent. your knees start to shift forward which could cause some problems when you get closer to maximal weight.

bench:
your hips want to pop off of the bench. make sure they stay tight or you could get a red or two.

deadlift:
take a huge breath to fully fill up your lungs while standing to maximize your core tightness against the belt, then grab the bar and pull, all in one breath. this will also keep you from staying down at the bar for too long.

i'm just nitpicking, but the rest looks good.

in between individual attempts, sit in a chair. some guys will stand and walk around, but you should sit to maximize your energy. between lifts, stay hydrated (stay away from gatorade for the first half of the day, glucose) and keep eating food low on the glycemic index (i like clif bars).