OK, I don't think you caught the reason I asked about 4 days. I am on stronglifts 5x5, beginners. Means I do squats every workout, 3 times a week. WB tells not to do cardio on leg days, and you say the same thing, but see I have 3 leg days. That's why I'm at a bind here, it's not that I am trying to change what's prescribed, I am trying to integrate it.
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Workout Log
- Thread starter eldafar
- Start date
I-tallionStallion
Master Don Juan
Sorry I got you confused with anothers thread on the workout (the other person wasn't doing stronglifts). Just do it 4 times a week then.
OK, so I am still sick, but I did take videos of my forms on all the lifts. Honestly, I was surprised by how awful my form is, when lifting can't really feel it. I mean I am no expert but the bar is clearly not going straight up. Well, see yourselves.
Deadlift: http://www.youtube.com/watch?v=JUVlu3Cl934
Bench Press: http://www.youtube.com/watch?v=GyLDtu_8TWo
Barbell Row: http://www.youtube.com/watch?v=NWVLYHtlHgs
Overhead Press: http://www.youtube.com/watch?v=JP2uTuhfq_M
Squat: http://www.youtube.com/watch?v=sbDR2B32dLA
All suggestions/criticism/comments are appreciated.
Thanks!
P.S. Excuse the quality of the video files, all I had was my roommate's phone.
Deadlift: http://www.youtube.com/watch?v=JUVlu3Cl934
Bench Press: http://www.youtube.com/watch?v=GyLDtu_8TWo
Barbell Row: http://www.youtube.com/watch?v=NWVLYHtlHgs
Overhead Press: http://www.youtube.com/watch?v=JP2uTuhfq_M
Squat: http://www.youtube.com/watch?v=sbDR2B32dLA
All suggestions/criticism/comments are appreciated.
Thanks!
P.S. Excuse the quality of the video files, all I had was my roommate's phone.
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Squat is by far wrong.
You move your ass SLIGHTLY backwards, but you sit down with your legs, you're going to be trying to get weight down to the ground with your back at that crazy angle is wrong, not a squat.
Deadlift, sit your ass down a bit more, gets more leg into it.
Bench, bring the bar down lower on your body, where your chest muscles finish, quite far down. As far down to your stomach as you can. Also keep your upper back tight.
You move your ass SLIGHTLY backwards, but you sit down with your legs, you're going to be trying to get weight down to the ground with your back at that crazy angle is wrong, not a squat.
Deadlift, sit your ass down a bit more, gets more leg into it.
Bench, bring the bar down lower on your body, where your chest muscles finish, quite far down. As far down to your stomach as you can. Also keep your upper back tight.
MrS: Thanks mate.
OK, I read stronglifts post about hip movement before knee movement, and I think I overdid that part. Can you elaborate more on the angle of my back, I didn't quite get it. Should stand more straight when locked out, and not bend my back?
Thanks!
OK, I read stronglifts post about hip movement before knee movement, and I think I overdid that part. Can you elaborate more on the angle of my back, I didn't quite get it. Should stand more straight when locked out, and not bend my back?
Thanks!
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Squat: Get your whole body under the bar before you unrack the weight. Your upper body should stay as upright as possible during the movement (this will depend on your flexibility and back strength). You seem to be doing a goodmorning to get the weight up back up: your hips are moving first. The head should be the first thing to move upwards and the rest of your body should follow. Don't squat with weight until you have the movement down with just an empty barbell, otherwise you WILL injure your back.
Deadlift: Like MrS said.
Bench: Like MrS said. You need to be lowering the weight slower so that you have it under full control at all times. Also, push the bar back up in a straight line and not towards your head.
Barbell Row: Weight should start from a dead stop every rep, otherwise you've turned it into a bent over row. Back position should be exactly like it is before you perform your first rep: as parallel to the floor as possible throughout the movement. You are moving your hips too much. Lift the weight with your lats by squeezing your shoulder blades together.
Overhead Press: Your second rep is probably the best. See http://www.youtube.com/watch?v=sebbhlKhs2E&feature=related for more (if you haven't already watched it).
Deadlift: Like MrS said.
Bench: Like MrS said. You need to be lowering the weight slower so that you have it under full control at all times. Also, push the bar back up in a straight line and not towards your head.
Barbell Row: Weight should start from a dead stop every rep, otherwise you've turned it into a bent over row. Back position should be exactly like it is before you perform your first rep: as parallel to the floor as possible throughout the movement. You are moving your hips too much. Lift the weight with your lats by squeezing your shoulder blades together.
Overhead Press: Your second rep is probably the best. See http://www.youtube.com/watch?v=sebbhlKhs2E&feature=related for more (if you haven't already watched it).