METAMORPHOSIS of a Weakling into a BEAST [Forum Archive]

Pages: 1

METAMORPHOSIS of a Weakling into a BEAST

(CLICK HERE here to view the original thread with full colors/images)

Posted by: ZackAttack

What up everybody..I grew up as weak as they come, got a little stronger after hitting the gym in college, but then got very weak due to significant muscle loss after a month long coma/brain surgery 10 yrs ago. I worked out since in desperation and gained decent strength. Even though I had come a long way, I felt I was still a weakling.

On my birthday in July 2008, I set my mind to acquiring serious strength over 3 yrs and reducing body fat level below 10%. My progress over the past 8 months has been remarkable. Hopefully my Quest will motivate others who don't believe in themselves.

8 month Progress Summary:
START July 2008 : BENCH 215, SQUAT 165, DEAD 265 = 645, 28" jump
CURNT Feb 2009 : BENCH 240, SQUAT 260, DEAD 355 = 855, 33" jump
GOALS July 2009 : BENCH 275, SQUAT 315, DEAD 375 = 965, 36" jump
GOALS July 2011 : BENCH 405, SQUAT 505, DEAD 605 = 1515, 45" jump

8 month BENCH Progress: +25 lbs
8 month SQUAT Progress: +95 lbs
8 month DEADL Progress: +90 lbs
8 month Box Jump Progress: +5"

I am excited about simulating a PL meet towards the end of February that I will post a vid of on YouTube. I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead.

Here are few video clips of my workouts leading up to this:

BackSquat PR Attempt @ 265
YouTube - BackSquat PR Attempt @ 265

Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings
YouTube - Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings

Shoulder DB Presses
YouTube - Shoulder DB Presses

Try Bench PR @ 225x3 / Try Incline PR @ 185x1
YouTube - Try Bench PR @ 225x3 / Try Incline PR @ 185x1

All others vids outlining the trend of my Metamorphosis since July 2008, which are good for a laugh coz of how pathetic I was earlier on, can be seen on my YouTube page YouTube - ZackAttack1978's Channel

Posted by: RasPlasch

Awesome job Zack!

On your DB shoulder presses. You don't need to go down that far. I'm pretty sure you only need to go down to a 90 degree angle.

Posted by: Elson

i see that you have lots of determination in you which is basically the key to reaching your goal.
RasPlasch is right about the shoulder presses
and might i suggest using spotter on your max benches to allow you to push yourself without worrying about dropping the weight. helps me to push myself to max effort.

Posted by: Triple Threat

That squat looked really solid. Good luck reaching your goals.

Posted by: Skib

i used to do seated DB presses like that only going down to 90 degrees but now i do them standing and go down all the way... had to cut my weight by almost half but i feel like my shoulders get worked better this way...

Posted by: RasPlasch

I thought it was bad for the shoulders to go past 90 degrees. Might be mistaken though.

Posted by: Ngordyn

i always go all the way down even on barbell military press i touch the top of my chest i hope im not fucking anything up

Posted by: gnarly28

i go 90 degree with my arms

Posted by: Elson

90 or above is always safer. going below 90 especially with heavy weight runs the risk of injury. your rotator tendons rub against your acromion and you can even pinch them in between your acromion/humerus. uhhh i forgot what its called, google it i guess. basically stay above 90 if u wanna be in the safe park.

Posted by: ZackAttack

Hey guys. Thanks for the input. I actually have preferred to go all the way down on my shoulder db presses to make sure I am clearing the depth. Perhaps I should change this as the weights get heavier.

Meanwhile, here is a vid of my final squat workout in preparation of my PL meet simulation later this month

Front Squats / PR Summary
YouTube - Front Squats / PR Summary

In the PL meet simulation, I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead. I will appreciate you guys judging the lifts as pass or fail.

Posted by: Merkaba

Quote:

Originally Posted by Elson

90 or above is always safer. going below 90 especially with heavy weight runs the risk of injury. your rotator tendons rub against your acromion and you can even pinch them in between your acromion/humerus. uhhh i forgot what its called, google it i guess. basically stay above 90 if u wanna be in the safe park.

lol...your avatar.....

"Wanna see some magic?"

Posted by: PreMier

Quote:

Originally Posted by Elson

hmm, are you sure on this? link?

im too lazy to google, i was under the impression that you should use a full ROM. i always go below, i go heavy, and never had an issue

Posted by: Ngordyn

Quote:

Originally Posted by ZackAttack

Hey guys. Thanks for the input. I actually have preferred to go all the way down on my shoulder db presses to make sure I am clearing the depth. Perhaps I should change this as the weights get heavier.

Meanwhile, here is a vid of my final squat workout in preparation of my PL meet simulation later this month

Front Squats / PR Summary
YouTube - Front Squats / PR Summary

In the PL meet simulation, I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead. I will appreciate you guys judging the lifts as pass or fail.

i thoroughly enjoy powerlifting actually im training for nationals in 3 years im not competing this year because i am moving from junior to open so the competion will be above me for the mean time i wish you the best of luck man they are extremely fun and nerve racking at the same time

Posted by: Doublebase

Great form on those front squats. Full ROM and heals stay on the ground. Good Work!

Posted by: RasPlasch

You should post some of your deadlift videos!

Posted by: ZackAttack

Ngordyn, I hope to participate in an actual PL meet when I attain respectable totals. For now, I am simply simulating (aka doing it all on my own) to practice and gauge progress.

Doublebase, thanks buddy!

RasPlasch, thanks for requesting to see my DL video
YouTube - DEAD PR Attempt @ 355 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary

Posted by: P-funk

Quote:

Originally Posted by Elson

what the heck?

none of what you said is correct.

Posted by: RasPlasch

Quote:

Originally Posted by ZackAttack

Ngordyn, I hope to participate in an actual PL meet when I attain respectable totals. For now, I am simply simulating (aka doing it all on my own) to practice and gauge progress.

Doublebase, thanks buddy!

RasPlasch, thanks for requesting to see my DL video
YouTube - DEAD PR Attempt @ 355 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary

Good shit! You making sure your back isn't doing any slouching during those deadlifts?

Posted by: Doublebase

How old are you zack?

Posted by: P-funk

Can you shoot a side video next time? Something about the set up isn't sitting well with me.

Posted by: Moondogg

Quote:

Originally Posted by P-funk

Can you shoot a side video next time? Something about the set up isn't sitting well with me.

Maybe just me (being a bit drunk) but his back seems slightly hunched.

Posted by: P-funk

Quote:

Originally Posted by Moondogg

Maybe just me (being a bit drunk) but his back seems slightly hunched.

could be. it is hard to tell from that angle. he also has a pretty narrow stance which makes it look different and it seems like he tries to really shift his weight over that left leg (if I remember correctly from the video) which could mean a number of things.

patrick

Posted by: PreMier

could it be the over/under grip?

Posted by: ZackAttack

What up guys, my DL will always be poor form involving lumbar flexion to an extent due to very tight lower back/hammys. I have been working on flexibility over the months and the form has tremendously improved. It used to be PATHETIC! Check this playlist out to get a good laugh http://www.youtube.com/my_playlists?...3304ABCA1486A1

Towards the end of the vid posted earlier you can see 225x7 from a side view.

Doublebase, I is 30.

Posted by: Elson

its right here. Your Orthopaedic Connection: Impingement of the Shoulder
ill just not say anything. I was always told from everyone that below 90 was risking injury. I guess you guys know better since you have been lifting longer. but check out the link, it says "repetitive lifting or overhead activities"

Posted by: Elson

Quote:

Originally Posted by Merkaba

lol...your avatar.....

"Wanna see some magic?"

what...the F?!?? cheez its!..cheeze its!

Posted by: P-funk

Quote:

Originally Posted by Elson

its right here. Your Orthopaedic Connection: Impingement of the Shoulder
ill just not say anything. I was always told from everyone that below 90 was risking injury. I guess you guys know better since you have been lifting longer. but check out the link, it says "repetitive lifting or overhead activities"

Yes - OVERHEAD!!!

Above 90 degrees of abduction is where the impingement has the greatest chance at taking place - not below it.

patrick

Posted by: Elson

hmm... reading comprehension 101 for me. umm so going below 90 with heavy weights is the same as not because I feel discomfort sometimes if i do so...but that might just be me?

Posted by: P-funk

Quote:

Originally Posted by Elson

hmm... reading comprehension 101 for me. umm so going below 90 with heavy weights is the same as not because I feel discomfort sometimes if i do so...but that might just be me?

you may feel pain for different reasons (I don't feel pain when I go down to my shoulders with each rep though); but, going above 90 degrees is when things get compressed under the subacromial space.

patrick

Posted by: Ngordyn

Quote:

Originally Posted by ZackAttack

thats fair i usually do a one lift max on each lift every 3 months or so to see my progress , is for an actual PL meet i think you should defiantly look into it, its a very exciting event and you will meet some interesting new people

Posted by: ZackAttack

Here is a Triceps Giant Set including my modification of Triceps DEATH

OH Ext 95x6 (PR) / PushDowns / Triceps DEATH
YouTube - OH Ext 95x6 (PR) / PushDowns / Triceps DEATH - Giant Set

Simulated PL meet is Thursday February 26, 2009. Aiming for 275 Squat, 245 Bench, 360 Dead

You do realize you could be slowing down your bench by trashing your triceps?

Posted by: Elson

Quote:

Originally Posted by P-funk

yea i was thinking it was something to do with the rotators because the pain feels like its deep to the actual deltoid muscles, like its near the joint itself. Im gonna start doing some shoulder joint exercises to see if that helps.

Posted by: ZackAttack

I simulated the meet by attempting to max out on the Squat/Bench/Dead - found it to be much harder than I thought..was cooked towards the end.
While warming up for Squats, I felt my right quad or knee giving way..to prevent aggravation of the slight injury I suffered during the 1st set of the Front Squats in the vid above, I decided to fore go the Squat max.

Feb '09 PL Meet Simulation - Try 275/245/360
YouTube - Feb '09 PL Meet Simulation - Try 275/245/360

Posted by: P-funk

You need to drop the weight and work a lot on your technique!!

Your squats are high and the form is poor.

Your bench form leaves a lot to be desired.

Your deadlift technique is not very good either (starting with your set up).

Also, why do you say you suffered an injury during front squats? That was a back squat that you did.

Patrick

Posted by: ZackAttack

P-funk, yes there is a lot left to be desired. I do always go below parallel for squats as you will see in the vid below. In the PL meet simulation I didn't really squat..i quit on it because I tweaked my knee or aggravated a muscle pull. I should have put more effort in the Dead, continued pulling even if the weight didnt budge at first. I think deadlifting the 345 + bench maxes at 245 and 250 + my fingers bleeding had sapped all my energy.

After starting working on 20 rep squats @ 135 lbs, I have incremented to 225 lbs over the months. This vid is part 1 of my race to 20 reps. After I get 20 reps, I will add weight and start again.

Squat 185 ATG 3 Sec Pause / Race to 225x20 part 1
YouTube - Squat 185 ATG 3 Sec Pause / Race to 225x20 part 1

Posted by: P-funk

even in that video. you need to work on your squat form. your lack of hip mobility that is very apparent in your deadlift video translates over to this squat video. work on staying tighter and maintaining a neutral spine (you get a lot of flexion in the lumbar spine - especially if you look at the DL video).

tough to see the ankles in the video. it looks like you roll a little bit on the right ankle.

patrick

Posted by: ZackAttack

patrick, must say i am impressed with your knowledge and observation power.

Posted by: P-funk

Quote:

Originally Posted by ZackAttack

patrick, must say i am impressed with your knowledge and observation power.

I try.

Don't think I am picking on you or trying to be an asshole either. I am trying to give you constructive feedback to help you get better.

Patrick

Posted by: ZackAttack

no I truly am impressed with how you picked up on my weak points that actually took me a while to figure out. I am not familiar with you. Are you the owner of this website?

Posted by: P-funk

Quote:

Originally Posted by ZackAttack

no I truly am impressed with how you picked up on my weak points that actually took me a while to figure out. I am not familiar with you. Are you the owner of this website?

Nope. Rob owns this site.

I own this site.

patrick

Posted by: camarosuper6

and a fine site it is, Patrick!

Posted by: P-funk

Quote:

Originally Posted by camarosuper6

and a fine site it is, Patrick!

Thanks!

Posted by: ZackAttack

Tried to maintain a more neutral spine, not sure if I did any better

SQUAT Race to 225x20 Act 2
YouTube - SQUAT Race to 225x20 Act 2

Posted by: ZackAttack

SQUAT Race 225 x 20: Act 3: Try 6 reps
YouTube - SQUAT Race 225 x 20: Act 3: Try 6 reps

DEAD Race 315 x 20: Act 1
YouTube - DEAD Race 315 x 20: Act 1

Posted by: P-funk

Still issues with the posture. Remember, technique doesn't get better with more weight or more reps. It gets better when we drop the weight, do low reps and a high number of quality sets. You have to re-program movement and work on mobility limitations. If you don't work on them, then things aren't going to magically get better.

You are still getting some rotation during the squat too.

I hope to get a video clip up in my next month's newsletter on some mobility exercises to trouble shoot the squat pattern.

patrick

Posted by: ZackAttack

patrick, yes I will drop the weight and work on quality sets. I'll put some vids of that soon. Could you explain how I can fix rotation in the squat?

YouTube - DEAD Race 315 x 20: Act 2: Try 4 reps

YouTube - BENCH Journey to 135 x 50: Act 5: Try 24 reps

YouTube - SQUAT Race 225 x 20: Act 4: Try 8 reps - FAIL !

Posted by: chiquita6683

Zack ~ Thats great u wanna get into powerlfting. U should be very proud of yourself! I understand what its like coming back from from something. I have 2 TBIs from car accidents that weren't my fault, was in a coma over a month in one of them ect ect. did the whole therapy deal, that was awhile ago. I know it gives me more of a push in the gym! My trainer told me I'm the strongest female in my gym.

Keep it up, your awesome!!!!

Posted by: ZackAttack

Maria! I never thought I would run into someone on a fitness forum who is also a TBI survivor, let alone a female!! Much kudos

not once..sweet Mary..you survived it twice

can only imagine what that was for you and your family.

You have come such a long way. I am ever so moved by your journey of Discovery - God Bless you in all endeavors. I will follow your progress for years to come!

Posted by: chiquita6683

Thank you so much!!!
I know, right? Another TBI survivor on a Bodybuilding Forum!

Who would've thought?
I don't really know your story though, you can email it to me or just post it here.

Posted by: P-funk

Quote:

Originally Posted by ZackAttack

patrick, yes I will drop the weight and work on quality sets. I'll put some vids of that soon. Could you explain how I can fix rotation in the squat?

YouTube - DEAD Race 315 x 20: Act 2: Try 4 reps

YouTube - BENCH Journey to 135 x 50: Act 5: Try 24 reps

YouTube - SQUAT Race 225 x 20: Act 4: Try 8 reps - FAIL !

I would love to help you fix it! The problem is that I am not there to check out your function and figure out why it is happening. It could be a limitation in ankle mobility on the side you are rotating off of, it could be weakness in the glute on the side you are rotating off of, it could be an anterior rotation of the pelvis on the side you are rotating off of, it could be from a past injury....lots of things.

Like I said, check out my newsletter next month (you can sign up at my blog) and I'll try and get a trouble shooting video up that will show (a) an exercise I use to open up hip and ankle mobility, complete with my progressions and regressions, and an exercise I use for teaching sitting back and grooving a healthy squat pattern. I think a lot of people will like it.

patrick

Posted by: ZackAttack

a fine site it surely is Patrick - admire your expertise
the pre-pubescent remark about Bob cracked me up

Posted by: ZackAttack

YouTube Video

Posted by: ZackAttack

YouTube Video

Posted by: chiquita6683

Why are u barefooted?

Posted by: ZackAttack

Good observation Maria!
I got the idea from strength coach Pavel Psatsouline's book 'Power To The People' where he talks about the strength reflex being better activated when your sole skin comes in contact with the ground.
Pavel Tsatsouline, Master of Sports, contract instructor to the U.S. Marine Corps, the National Nuclear Security Administration/U.S. Department of Energy, and S.W.A.T. teams

Many others squat barefoot too..check this..Do you ever squat barefoot?

YouTube Video

YouTube Video

Posted by: ZackAttack

Failed at the 11th and 12th rep in my Squat Race to 20 reps in past few days (no video posted). But this time I was rested, well fed, psyched, and very confident. However, an unusual experience...

People stare now & then, give double/triple takes, and walk away. But this moron stared the entire set and threw me off. This gives me taste of how PL meet pressure with everybody watching affects the way you lift. I HATE making excuses but I knew I had 12 reps in me..I was pissed.

YouTube Video

Posted by: Ngordyn

not going to lie man that one person is something you are going to need to do , i messed up huge my first competition because i was nervous , second time i didn't think about it just did what i did in the gym and it worked fine , there is a lot more people watching and even 3 people judging whether the lift counts or not, its very exciting and nerve racking at the same time, i am training for the 2011 canadian nationals , not going this year because i move up from junior to open class , and my weight class is also going up now to

Posted by: chiquita6683

Quote:

Originally Posted by ZackAttack

Failed at the 11th and 12th rep in my Squat Race to 20 reps in past few days (no video posted). But this time I was rested, well fed, psyched, and very confident. However, an unusual experience...

People stare now & then, give double/triple takes, and walk away. But this moron stared the entire set and threw me off. This gives me taste of how PL meet pressure with everybody watching affects the way you lift. I HATE making excuses but I knew I had 12 reps in me..I was pissed.

LOL quit your bitching!

Its all in your head, just look straight ahead at your eyes in the mirror and concentrate on your lift

JK That might mess me up too

Posted by: Doublebase

He was looking cause he was impressed

Posted by: ZackAttack

Doublebase, thanks for the vote of confidence

chiquita, of course it would mess ya up, especially if he was behind you

Ngordyn, yup like i had mentioned, i got a taste of what PL meet pressure might be like..its prolly much worse!

YouTube Video

9 month Progress Summary:

START Jul '08 : SQUAT 165, BENCH 215, DEAD 260 = 640, 28" Box jump

CURT Apr '09 : SQUAT 270, BENCH 250, DEAD 355 = 875, 34" Box jump

GOAL Jul '09 : SQUAT 315, BENCH 275, DEAD 375 = 965, 36" Box jump

GOAL Jul '11 : BENCH 400, SQUAT 500, DEAD 600 = 1500, 45" jump

9 month BENCH Progress: +35 lbs
9 month SQUAT Progress: +105 lbs
9 month DEADL Progress: +95 lbs
9 month Box Jump Progress: +6"

Posted by: ZackAttack

Last time I tried to DL 360, it was cemented. This time I managed it, but suffered a grazed burn above right knee and also had to interrupt my workout to use the bathroom! Anyone else have a similar experience with a ME Deadlift or Squat? Literally squeezed the crap out of me...

YouTube Video

Posted by: ZackAttack

LEG WORKOUT:

YouTube Video

Posted by: ZackAttack

I ran into what seems to be a great program 'Destroying Fat' that some of you may find useful. Supposedly it will allow you to hold on to maximum muscle, possible gain a little, while losing maximum fat in a short period of time.
T-Nation.com | War Room Strategies to Maximize Fat Loss

I started the program last night. Don't know if its a bad idea, but I am adding 1 ME exercise on upper body day and 1 ME exercise on lower body day. The ME exercises will be rotated.

CHEST & BACK

ME: Flat Bench Press 235 x 1 (PR is 245)

Inc Bench: 155x6 / 155x5
ss with
db Fly: 35x6 / 40x6

Chin-ups: Assisted Machine 6 reps / 6 reps
ss with
Straight Arm Pull Down: 60x6 / 70x8

Flat db Press: 75x5 / 80x4 / 85x2 / 75x4
ss with
Free Motion butterfly: 50x8 / 50x8 / 50x8 / 50x8

Chin-ups: Assisted Machine 6 reps / 6 reps
ss with
Rear Delt Machine: 60x8 / 60x8 / 60x8 / 60x8

- Alactic Work tonight (mini sprints up to a total of 300 m)

Will update stats & pics after the program

Current: 5'11 198 16% bf
Chest: 43.5
Waist: 37.25
Hips: 40.25
Quad Top: 25
Quad Mid: 23.5

Posted by: lojasmo

Your form on deadlift is terrible. You WILL hurt yourself if you continue to increase weights on dead.

Posted by: P-funk

You can't change some people man. I have been telling him that for awhile.

But his deadlift....look at his box squat! Nothing like loading up to a weight you can't properly decelerate and just crashing onto the box. SI-joint dysfunction here I come!

Seriously, I recognize and appreciate the fact that you want to get strong and progress. But progression and strength only happen when you become a sound technician with the weights. Fix the junk in your form and then develop strength.

patrick

Posted by: Merkaba

Hell yea! Keep posting vids so I can see the herniation when it happens! Awesome!

"Transformation from an able bodied individual into a cripple"

Posted by: yeksetm

Quote:

Originally Posted by P-funk

You can't change some people man. I have been telling him that for awhile.

But his deadlift....look at his box squat! Nothing like loading up to a weight you can't properly decelerate and just crashing onto the box. SI-joint dysfunction here I come!

Seriously, I recognize and appreciate the fact that you want to get strong and progress. But progression and strength only happen when you become a sound technician with the weights. Fix the junk in your form and then develop strength.

patrick

I understand what your saying about his box squat, can you explain how his deadlift is so poor? I can't see the problems with his form, am a newbie though! Im a massive believer in learning from other peoples mistakes.

Cheers

Posted by: P-funk

Quote:

Originally Posted by yeksetm

I covered that in post number 36.

Other things from that new video:

- Jump squat landing is not good (to stiff).
- You don't need to load yourself on the jump squat given your current strength levels.
- Huge lumbar flexion in the bottom position of the front squat
- Overall poor spine position in the front squat
- the lack of hip and ankle mobility is showing itself again

You need to really slow down and correct these faults. They will make you stronger in the long run.

patrick

Posted by: yeksetm

Lack of hip mobility? Can you explain it like your talking to a 4 year old please? Was it you that posted a couple of vids to help with ankle and hip mobility? If so can you please link them again?

Cheers

Posted by: Tank316

p funk is giving sooo much solid advice bro..Take it to heart.

Posted by: P-funk

Quote:

Originally Posted by yeksetm

Lack of hip mobility? Can you explain it like your talking to a 4 year old please? Was it you that posted a couple of vids to help with ankle and hip mobility? If so can you please link them again?

Cheers

Lack of hip mobility as in issues with flexibility and/or dynamic hip ranges of motion limit his ability to adequately/safely squat down. So, in order to remedy this problem, he increases his movement from his spine. The body always seeks the path of least resistance. If the hips are stiff and unable to move, the body will just increase movement somewhere else.

Here are two exercises that can help develop a good squat pattern.

patrick

Posted by: yeksetm

Thanks heaps mate, that was clear as mud!!

Posted by: rahaas

Great stuff as usual Patrick.

I'm working on increasing squat depth myself and this will surely help allot.

Hate to say it but the OP is C&Ping identical post on several forums and really needs to tune out the cheer leading section and tune in the constructive criticism.
The one's saying "yea go and add another plate" are not the friends he thinks they are.

Posted by: HialeahChico305

Quote:

Originally Posted by Merkaba

Hell yea! Keep posting vids so I can see the herniation when it happens! Awesome!

"Transformation from an able bodied individual into a cripple"

Why do you always have to be a asshole?

Posted by: plums_jp

Quote:

Originally Posted by HialeahChico305

Why do you always have to be a asshole?

Personally I dont think he was being an asshole... I've had some severe low back problems which have resulted in spine surgery, and i'd have to say keep lifting with bad form and you too can have back surgery...

Posted by: sexy_animal

Quote:

Originally Posted by P-funk

I been squatting with 135lbs for over 4 months now. Every time I think I have mastered the form, I realize that I was doing something wrong. Sorry, but I'm an athlete and my knees, hips, and other joints are extremely valuable to me. Every time I bring up the weight by 10% I see faults in my technique, I hear my knees clicking, etc...I firmly believe that you have to be committed to proper form before even thinking of increasing the weight. One drop of form with 300lbs on your back can cause permanent damage. Think about that...

ZackAttack, I think you underestimated the time it takes to learn the form of the big lifts.

Posted by: Gazhole

Quote:

Originally Posted by yeksetm

Thanks heaps mate, that was clear as mud!!

How can he be clearer than that?

If the hips can't move then the body will bend somewhere else, like the spine.

Posted by: Gazhole

Quote:

Originally Posted by P-funk

Here are two exercises that can help develop a good squat pattern.

patrick

Definitely adding these to my warmup. Great stuff.

Posted by: yeksetm

Clear as mud is an Australian expression which means that it actually was clear and understandable. Australian humour is sometimes slightly sarcastic.

Cheers

Posted by: Gazhole

Quote:

Originally Posted by yeksetm

Clear as mud is an Australian expression which means that it actually was clear and understandable. Australian humour is sometimes slightly sarcastic.

Cheers

Ah yeah, we use the same thing over here. Sarcasm doesn't come across well through the internet :P

Posted by: ZackAttack

Quote:

Originally Posted by Merkaba

Hell yea! Keep posting vids so I can see the herniation when it happens! Awesome!

"Transformation from an able bodied individual into a cripple"

As per your request, I will keep posting the vids so you can be entertained watching the cripple who squats 500

YouTube Video

Posted by: gtbmed

Those squats still look painful. It's fine if you don't want to take others' warnings about your form, but I think you're putting yourself at risk of injury, and from what I've heard it's never good to injure your back.

Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36