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S&C UnderGround >> The evolution of a Squat.

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5/26/13 2:47 AM
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LiftorDie
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One Month ago this was my squat. I'm training for a Powerlifting competition that's in 3 weeks. My first Comp. This was literally the first time I'd ever video'ed myself squatting. Prior to this, I thought I was a legit badass squatter, hitting depth and crushing weight. After watching this video, I was the one who was crushed, clearly there were many issues that needed fixing. Knees shooting forward over the toes, no depth, arch really not there...etc. So I got to work. I had very little time to prepare. My sole goal over the last 3 weeks was to work on depth, regardless of weight, cause a 315 lb squat that counts is way better than a 550 squat that doesn't count. I moved my stance out, pointed my toes out more, did some descending box squats (starting with a tall box and working my way down) till I felt like I could hit that depth every time regardless of weight. Clint Darden said something in one of his videos that really helped me. He said, when doing a box squat, thing about hitting the box with your nuts, instead of your ass. That sort of stuck with me, and has helped me to keep my arch and not lean as much.
5/26/13 2:53 AM
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LiftorDie
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Edited: 05/26/13 2:54 AM
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This was me tonight, from my warmups all the way to 505. Still plenty of issues, but the depth is there, and its competition ready with 500 +, so while my weight might not be as high as originally planned, Im not gonna strike out. Also, I went for 5 with the 425, but I started leaning on the 4th rep so I decided to rack it. After coming back down from 505 I did two solid sets of 5 reps at 425. Once again, my weight isn't where I wanted it, but I was ecstatic that Im competition ready. Any input from the experienced guys like Jeremy Hamilton (AKA fucking beastmode incarnate), Leigh, and Squatdog, or anyone else with some sense would be much appreciated.
5/26/13 2:55 AM
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LiftorDie
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Apparently I didn't get the 505 video in the last post so here it is.
5/26/13 7:27 PM
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Chocolate Shatner
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Your squats are looking a lot better man, but the number one thing I would say that would help you is to drop down a weight class of 2. No offense, I'm no lean machine myself, but you look like you're up above 300 pounds easy. Even if you add no poundage o your squat, you're gonna do a lot better placement wise Et al by getting down a weight class, going to 275 or so.
5/26/13 8:06 PM
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LiftorDie
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Chocolate Shatner - Your squats are looking a lot better man, but the number one thing I would say that would help you is to drop down a weight class of 2. No offense, I'm no lean machine myself, but you look like you're up above 300 pounds easy. Even if you add no poundage o your squat, you're gonna do a lot better placement wise Et al by getting down a weight class, going to 275 or so.

I actually intentionally put on weight for this competition. Im starting to regret it, I feel like ass. My natural weight is about 280. In phenomenal shape playing rugby all the time Im about 260. Im at 325 right now. At the goading of my training partners I gained a ton of weight, and while Ive gotten a ton stronger, I can't wait to take it off.
5/26/13 9:02 PM
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Taku
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Edited: 05/27/13 8:13 PM
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Hey LOD,

1. Your technique does look better from the first vid, congrats.

2. For P-lifting, your bar placement seems a bit high. If you like it there, that's fine, just a thought.

3. To me, it still seems as if you could drive the hips back a bit more. It's always hard to say without the benefit of being there "live" to actually see the the movement from all angles..

Kudos for working on technique and not getting stuck thinking it's all about the weight. Keep up the good work brother..

TAKU

5/26/13 9:38 PM
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Chocolate Shatner
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Gotta say man, your lifting partners gave you bad advice. Going up in weight for competition is a long term process,gaining 40 pounds in a few months isn't the way to go. I would have stayed at 280, and then gotten as strong as possible there, and shed a few pounds to get in at 275.
5/26/13 10:19 PM
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HUMBLED1
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awesome! That's a lot of weight! Good Job.

I can put up 345 raw weighing in at 193, so I feel pretty good. It's fun to see the progress!
5/26/13 10:38 PM
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LiftorDie
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Chocolate Shatner - Gotta say man, your lifting partners gave you bad advice. Going up in weight for competition is a long term process,gaining 40 pounds in a few months isn't the way to go. I would have stayed at 280, and then gotten as strong as possible there, and shed a few pounds to get in at 275.

As I said before, I realize that now. The initial thinking was that bigger = stronger, which held true. Ive gained over 50 lbs on my bench in in the last few months. My squat is stronger, even though Im lifting a little less weight, it feels better going up and I won't get red lighted (hopefully). My deadlift is another issue, but Im not gonna go into it. Its strong but nowhere near where it should be due to training with straps forever, and switching to without less than 3 months ago. Also, the 275 division is usually filled with some heavy hitters, and this being my first competition, being stronger in a heavier weight class that traditionally has less skilled lifters (in local shows) seemed like a good idea at the time. In the end, I've come to realize it was a bad idea from the word go.
5/26/13 10:42 PM
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LiftorDie
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Taku - 

Hey LOD,

1. Your technique does look better from the first vid, congrats.

2. For P-lifting, your bar placement seems a bit high. If you like it there, that's fine, just a thought.

3. To me, it still seems as if you could drive the hips back a bit more. It's always hard to say without the nenefit of being there "live" to actually see the the movement from all angles..

Kudos for working on technique and not getting stuck thinking it's all about the weight. Keep up the good work brother..

TAKU


Thanks for the input. I hate low bar squats with a fiery passion deep within my soul. It decimates my lower back because its so tempting to do a good morning. Maybe Ill work on that after the comp, but it's too late in the game to do that much tweaking right now. I could definitely sit back more, I think its a comfort thing, as I get more and more used to the wider stance I think it will help. and for the weight thing, I was hard headed about it at first, but I finally realized, 500 with two white lights is far better than getting red lighted with 550.
5/27/13 12:13 AM
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Chocolate Shatner
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Don't worry too much about high bar vs. Low bar on your squats, I've seen plenty of buck strong guys who are higher bar than others. I will say that if you go geared (squat suit) a low bar is a better approach to get more out of the gear. That being said, this is your first time, just go for it and do your best. Next time you'll get the bodyweight and other issues straightened out. Honestly I would use this time as a chance to network, ask questions, and meet folks who can help you as you go on in PLing.
5/27/13 11:09 AM
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Taku
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For the record, I always squat with the bar high. I was just noticing that the lower positition seems to be a trend these days. Not saying that you need to change it which is why I said "If you like it there, that's fine,".

Keep up the good work.

TAKU

5/27/13 1:34 PM
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jeremy hamilton
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"3. To me, it still seems as if you could drive the hips back a bit more. It's always hard to say without the nenefit of being there "live" to actually see the the movement from all angles.."

I agree with this.

Not much else for me to add. I also agree with CS and that putting on that much weight was probably not the best way to go. Pling is a weight classed sport and getting to the top takes a looooonnnggg time. You don't need to rush the weight gain. Most of the best lifters in every weight class are pretty damn lean, even most of the SHWs.

I think it's hardest to tell depth of a squat from a back angled video, but you are lifting in the SPF so you wont have to worry about depth anyway...;)

Good luck at your meet. Don't worry too much about it, just open light, meet new people, learn from the experience and have fun.

5/27/13 11:36 PM
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LiftorDie
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jeremy hamilton - "3. To me, it still seems as if you could drive the hips back a bit more. It's always hard to say without the nenefit of being there "live" to actually see the the movement from all angles.."

I agree with this.

Not much else for me to add. I also agree with CS and that putting on that much weight was probably not the best way to go. Pling is a weight classed sport and getting to the top takes a looooonnnggg time. You don't need to rush the weight gain. Most of the best lifters in every weight class are pretty damn lean, even most of the SHWs.

I think it's hardest to tell depth of a squat from a back angled video, but you are lifting in the SPF so you wont have to worry about depth anyway...;)

Good luck at your meet. Don't worry too much about it, just open light, meet new people, learn from the experience and have fun.


Again, I realized 2 weeks ago when I started getting winded going up a flight of stairs, this was an awful idea. At this point, I haven't much choice but to ride it out for 3 more weeks, Ive cut my calorie intake to 5k a day from 8k, and Im maintaining. As soon as the comp is over I will get back to 300 in no time, and Ill see how I feel there. Honestly the week or two I was at 300 was the best Ive ever felt, strength wise. I appreciate all the input. Hopefully one day Ill be beastmode like Jeremy. My goals now are to total 1600 and meet some local folks with common interests. My coaches are awesome, but very bull headed with one track minds, any time I have a new idea, or something I wanna try it just gets shot down like a dove in a reserve hunt. On the plus side, even at this god awful terrible weight, I ran a 5k with my wife last week and was fine...I thought at one point I might die, but I made it, so Im better of than most poor slobs...
5/27/13 11:50 PM
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LiftorDie
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Also, from the guys who said hips back more, any tips? Ways to work on it? I have two coaches, but both are old men, with shit knees who are bench specialists. Well really three but one know lives in another city. Only one squats and he lives 2 hours away, so all of my progress was basically made on my own, and Im at a loss for what else to do.
5/28/13 12:21 AM
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Chocolate Shatner
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The big thing for working on getting the hips back (and honestly, it might just be too late for this comp, you don't have a lot of time to re-groove muscle memory) is to focus on "back" and "back more:"

I'm not shitting you. You at first feel like you're gonna fall over backwards. I've found a good way to help with grooving it is to set up your box for box squats FAR back. I mean, if you don't go back, you're gonna miss the fucking box. Do that withjust bodyweight for a while, and very light weights, and you're gonna get on the way.
5/28/13 12:36 AM
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LiftorDie
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Chocolate Shatner - The big thing for working on getting the hips back (and honestly, it might just be too late for this comp, you don't have a lot of time to re-groove muscle memory) is to focus on "back" and "back more:"

I'm not shitting you. You at first feel like you're gonna fall over backwards. I've found a good way to help with grooving it is to set up your box for box squats FAR back. I mean, if you don't go back, you're gonna miss the fucking box. Do that withjust bodyweight for a while, and very light weights, and you're gonna get on the way.

Yeah, At this point Im not worried about it for the comp. Nothing is changing now. Ive got 2 weeks till I deload. Ive got depth and then some now, and as Jeremy hinted at, I hear SPF is pretty relaxed on depth anyway. But I would like to continue to get better after the comp obviously. Box swauts have been huge in the last 4 weeks this change. Someone here on the OG was the one who suggested I video my squat...Im so fucking glad they did. I shit you not, one month ago I thought I was a badass, legit 550 squatter....oh how I was wrong.
5/28/13 12:46 AM
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LiftorDie
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Also, the weight gain hasn't been all bad. I do feel like shit, and can't wait to shed this shit off. But my arms are huge right now, biggest and firmest they've ever been. My biceps are 20 inches even. Obviously theres some fat there, but no more than there was at 280, and my arms are harder and my triceps are huger (not a word but Im spitballing here). My quads are 35 inches with relatively low fat content. I train a kid that is 195, and solid as a goddamn rock and my quads and calves are more cut and solid than his. all the fat weight has come in my midsection...so it sucks, but Im willing to bed when I shed this shit, that Ill be stronger than I was when I started and be a sexy goddamn beast with shoulders as wide as a house....a sexual tyranasaurus if you will.
5/28/13 3:40 AM
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Chocolate Shatner
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don't get ahead of yourself, junior. sexual tyranasaurus. So help me God....
5/28/13 7:37 AM
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Leigh
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Good job! Technique looks much better. Depth is close - I've seen guys fail for similar but Jeremy says it should be fine for the fed your lifting in.

What footwear do you have on?
5/28/13 10:47 AM
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LiftorDie
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Chocolate Shatner - don't get ahead of yourself, junior. sexual tyranasaurus. So help me God....

Lol I was drunk last night and just fuckin around. I haven't drank in about 2 months so cut me some slack.
5/28/13 10:48 AM
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LiftorDie
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Leigh - Good job! Technique looks much better. Depth is close - I've seen guys fail for similar but Jeremy says it should be fine for the fed your lifting in.

What footwear do you have on?

Rogue Do-Wins.
5/28/13 3:17 PM
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Taku
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Hey L.O.D.,

 

Got your request...added you.

TAKU


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