Yeahz's Current Stat
2008 July 14
Name: yeah_guyz
Gender: o0o
Height: 171cm
Week 12 Status-2008 October 5
Weight: 81.7kg
Body Fat: 28%
Skeletal Muscle: 36.1%
BMR: 1816Kcal
BMI: 27.9
Visceral Fat Level: 10
Measured at 2008 July 14
Chest 39"
Waist 37"
Hips 40.5"
Status-2009 July 5
Weight: 89kg
Body Fat: 31%
Chest 41"
Waist 39"
Hips 41"
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Week 1 Status-2008 July 14
Weight: 77.7kg
Body Fat: 28%
Skeletal Muscle: 35.9%
BMR: 1756Kcal
BMI: 26.6
Visceral Fat Level: 9
Week 2 status-2008 July 21
Weight: 77.2kg
Body Fat: 27.4%
Skeletal Muscle: 36.3%
BMR: 1750Kcal
BMI: 26.4
Visceral Fat Level: 9
Week 3 status-2008 July 28
Weight: 77.7kg
Body Fat: 27.2%
Skeletal Muscle: 36.4%
BMR: 1759Kcal
BMI: 26.6
Visceral Fat Level: 9
Status-2009 July 5
Weight: 89kg
Body Fat: 31%
Chest 41"
Waist 39"
Hips 41"
Own Reference
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How To squat without back pain
20 rep squat
Olympic vs. Powerlifting Squats
http://www.bodybuilding.com/fun/jamesst1.htm
http://www.bodybuilding.com/fun/matt48.htm
Deadlift 101
Mastering The Deadlift I
Mastering The Deadlift II
http://www.t-nation.com/readArticle.do?id=1365312
http://www.t-nation.com/readArticle.do?id=490160]Tabata
Squat,clean, deadlift
Deadlift- Pull 1000pounds
8 weeks to Monster shoulder-Shoulder healthy
Rotator Cuff
Posture Fixing
Myofascial Treatment
Dispelling Glute Myth
Advance Glute Training
Glute Boy Speak
Turkish Get Up
Posture
heal_that_hunchback
The complete guide to fixing your caveman posture!
StrongLift 5x5
Saturday, 2009 October 24
Strength Workout
20 rep squat
Olympic vs. Powerlifting Squats
http://www.bodybuilding.com/fun/jamesst1.htm
http://www.bodybuilding.com/fun/matt48.htm
Deadlift 101
Mastering The Deadlift I
Mastering The Deadlift II
http://www.t-nation.com/readArticle.do?id=1365312
http://www.t-nation.com/readArticle.do?id=490160]Tabata
Squat,clean, deadlift
Deadlift- Pull 1000pounds
8 weeks to Monster shoulder-Shoulder healthy
Rotator Cuff
Posture Fixing
Myofascial Treatment
Dispelling Glute Myth
Advance Glute Training
Glute Boy Speak
Turkish Get Up
Posture
heal_that_hunchback
The complete guide to fixing your caveman posture!
StrongLift 5x5
Saturday, 2009 October 24
Strength Workout
» Click to show Spoiler - click again to hide... «
QUOTE(braindead_fr3ak @ Oct 24 2009, 11:27 PM)
wow..i love ur love handles.. hahahahaa.. on a more serious note..
dude..u better watch ur form in ur 120kg squat...from what i can make out...ur ar partially lifting the weight with ur leg...the depth is ok..but at one point u are just using your back to raise the bar
meaning..u are leaning infront and then lifting ur back straight up...if u lose balance at this point....the weight is gonna turtle u...
and a good morning with 120 kg on ur back is ....not a very good morning...
dude..u better watch ur form in ur 120kg squat...from what i can make out...ur ar partially lifting the weight with ur leg...the depth is ok..but at one point u are just using your back to raise the bar
meaning..u are leaning infront and then lifting ur back straight up...if u lose balance at this point....the weight is gonna turtle u...
and a good morning with 120 kg on ur back is ....not a very good morning...
QUOTE(-Dan @ Oct 24 2009, 11:55 PM)
I'm obviously not an expert, but from what I can see, you're leaning forward a bit too much on your squats. Almost makes it look like a good morning exercise. 
QUOTE(shanecross @ Oct 25 2009, 06:05 AM)
I think form needs alot of work, drop the weights, it looks like they are too heavy for you at the moment. Work on your setup for both squats and deadlift.
On the other hand if you still insist on the weights, you need to get tight on your deadlifts, and try not to face the mirror during both squattng and deadlift. Deadlift away from the mirror. Try not to look at the mirror while squatting, it f**s up your form because you tend to keep your head tilted slightly down and thats why you look like you are getting crushed after every rep. More assistance work, cable row, barbell rows, dumbbell rows, shrugs etc
I'll post a few sequential shots of a deadlift. Notice that my hips are relatively high for a start but I keep my hips from extending excessively throughout the movement. Some people have a lower setup, as long as you dont extend your hips too fast during the movement, it should be fine. Again, you need to start off from scratch on your Deadlift. You might get away with 127.5 since it still isn't heavy, but when you hit 180, you'd know what i mean. Lockout has to improve as well,you have a power rack, do rack lockouts. My form isn't the most perfect form but it might be worthwhile for you to take a look at. Most importantly when you see the photos, look at my stance. Yours is a tad too wide for a conv deadlift because you don't look like you are pulling sumo btw. I'm about 71-72kg btw.
On the other hand if you still insist on the weights, you need to get tight on your deadlifts, and try not to face the mirror during both squattng and deadlift. Deadlift away from the mirror. Try not to look at the mirror while squatting, it f**s up your form because you tend to keep your head tilted slightly down and thats why you look like you are getting crushed after every rep. More assistance work, cable row, barbell rows, dumbbell rows, shrugs etc
I'll post a few sequential shots of a deadlift. Notice that my hips are relatively high for a start but I keep my hips from extending excessively throughout the movement. Some people have a lower setup, as long as you dont extend your hips too fast during the movement, it should be fine. Again, you need to start off from scratch on your Deadlift. You might get away with 127.5 since it still isn't heavy, but when you hit 180, you'd know what i mean. Lockout has to improve as well,you have a power rack, do rack lockouts. My form isn't the most perfect form but it might be worthwhile for you to take a look at. Most importantly when you see the photos, look at my stance. Yours is a tad too wide for a conv deadlift because you don't look like you are pulling sumo btw. I'm about 71-72kg btw.
QUOTE(pizzaboy @ Oct 25 2009, 08:33 AM)
You have a low bar rack position, which is why you tend to tilt forward a bit. As the bar position is lower on your back, you CAN go forward more and use your posterior chain better. Your squat form, emphasizes the glutes and lower back more than it does on the quads. It also enables you to use more weight, compared to a high bar back squat.
Now, should you use it? Yes. The only issue with your form, that I think you can fix is your inability to time your upward drive. You drive, but you cut your drive short, midway and then strain it up again. How do you fix that? Experience.
Now I'm also going to say something against the grain. Tilt your chest DOWN and tilt your HEAD DOWN. To understand why I said that, first stand in a 1/4 squat position with your chest and head up. Now JUMP! Ok? Now tilt your head and chest down. Now jump. Which one gives you more power? But keep your back taut and straight.
And when you have a low bar position, and you still tilt your head up, you tend to have problems putting the bar in the correct position.
Now, should you use it? Yes. The only issue with your form, that I think you can fix is your inability to time your upward drive. You drive, but you cut your drive short, midway and then strain it up again. How do you fix that? Experience.
Now I'm also going to say something against the grain. Tilt your chest DOWN and tilt your HEAD DOWN. To understand why I said that, first stand in a 1/4 squat position with your chest and head up. Now JUMP! Ok? Now tilt your head and chest down. Now jump. Which one gives you more power? But keep your back taut and straight.
And when you have a low bar position, and you still tilt your head up, you tend to have problems putting the bar in the correct position.
QUOTE(wallpaper89 @ Oct 25 2009, 10:30 AM)
yooo... i think my squat form is similar to yours. lol. so cannot comment cos it looks fine to me. but like pizzaboy pointed out in the other thread, ur head is facing directly forward into the mirror... i remember reading something like having to look at a spot on the floor 6 feet away from you while squatting.
btw, you actually look quite fit in the squat videos. i think you'll look much better though if you are able to bring your BF down to 20% or so.
btw, you actually look quite fit in the squat videos. i think you'll look much better though if you are able to bring your BF down to 20% or so.
Personal Log
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12nd August 08- Started Rippetoe Strength Workout from week 5
29th October 08- Bought 1 tub of On's Whey-Double rich Chocolate and started consuming
4th November 08- Bought 1.5kg of Glucose Polymer and started consuming
January 09-Bought 10lbs of Scivation Vanilla Whey
21st January 09 till 29th March 09- Started 20 reps squat (50kg-87.5kg)
20th April 09 till XX July 09- Stronglift 5x5 program
28th April 09-Bought 10lbs of On's Whey-Double rich Chocolate
Goals:
Weight:70Kg
Body Fat: less than 20%
Better body shape
34" Waist
Weekly Workout
Monday: Strength workout
Tuesday: Swimming workout
Wednesday: Strength workout
Thursday: Swimming workout
Friday: Strength workout
Saturday: Swimming workout
This post has been edited by yeah_guyz: Jul 5 2010, 02:08 PM
Jul 14 2008, 11:54 PM, updated 16y ago

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