Caporegime
Thats great.
Stretch your pecs, work on your shoulder rotation. You will magically not need to smash the sides of your hands on your rack.
You will need to do this daily for several weeks.
Lifting for gainzzz
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Thats great.
Stretch your pecs, work on your shoulder rotation. You will magically not need to smash the sides of your hands on your rack.
You will need to do this daily for several weeks.
Your assumptions are not my assertions. Do you know why infants question things? Because they naturally crave knowledge, it isn't a trait of a juvenile mentality, it's because they want to know.
The condescending attitude is also not helpful to anyone. You are basically condemning the desire for knowledge, and defending that attitude with ad-hominen responses. It's quite unbecoming of you considering the status you seem to hold yourself with around these parts.
The fact that you are acting this way though seems as if you are advocating the notion of "shut up and accept what you're told", that's not conducive to much at all.
I like to learn things, not follow things.
Also, despite the complaints of me asking why, no one has offered anything up, which again doesn't help and compounds the issue.
As I've said, I'm very interested (genuinely before more accusations are made of juvenile behavior) to know why it relates to the pecs. I can certainly feel the lack of shoulder rotational flexibility, so I understand that, but I do not understand the tight pecs part.
Also no one's suggested much on what to do to increase shoulder rotation mobility. Do you stretch it off by holding a bar as narrowly as you can as you would in a squat?
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Soldato
Icecold has actually said time and time again that there is a MOBILITY thread that will explain all of this to you. The videos will also go in to explaining the why, the how, and the oooh breakfast time cya.
Caporegime
As monkee said, there is a mobility thread, look on the first page of the gym rats thread and I believe its linked in the op.
You aren't getting answers because you post a wall of text with ifs and buts in it, type out what you want to in bullet points and somrone will help you no doubt
You aren't getting answers because you post a wall of text with ifs and buts in it, type out what you want to in bullet points and somrone will help you no doubt
Just to clarify, I have no issues with improving my mobility, at all, I just don't like the assumptions that people have been making, so I made a video today of me doing a paused squat with 180KG to establish I'm not actually having the issues that have been pushed.
But yeah, on to my latest training.
Wednesday 23rd
I need to sort myself out when I'm lifting, for some stupid reason I keep missing eating before I train, so I'm feeling rubbish when I do.
I started as usual with bench press,
Bench Press
100x10 for my warm up
120x10
130x5
140x4
Squats weren't happening due to the above.
It wasn't a particularly productive session due to the above, but at least I'm keeping on top of it to some degree.
Friday 25th
I had to make this session quick due to evening plans
The bar was already loaded up with 115KG, so I just started with that for my warm out, so my session went as follows for bench press
Bench Press
115x5
130x5
140x5
150x1
Squats
As per the first part of my post, I did some paused squats and took a video of a 180KG paused squat, I didn't have much time so I cut it short after that, and intend to have a proper squat session tomorrow or Sunday.
But yeah, on to my latest training.
Wednesday 23rd
I need to sort myself out when I'm lifting, for some stupid reason I keep missing eating before I train, so I'm feeling rubbish when I do.
I started as usual with bench press,
Bench Press
100x10 for my warm up
120x10
130x5
140x4
Squats weren't happening due to the above.
It wasn't a particularly productive session due to the above, but at least I'm keeping on top of it to some degree.
Friday 25th
I had to make this session quick due to evening plans
The bar was already loaded up with 115KG, so I just started with that for my warm out, so my session went as follows for bench press
Bench Press
115x5
130x5
140x5
150x1
Squats
As per the first part of my post, I did some paused squats and took a video of a 180KG paused squat, I didn't have much time so I cut it short after that, and intend to have a proper squat session tomorrow or Sunday.
Caporegime
I hope you didnt do 100kg x 10 as your ACTUAL warmup? Otherwise good bye shoulders.
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Man of Honour
Your lumbar isn't flat at all at least from what I can see on my phone. You are strong, there's no doubt about that, but there seems to be a lot of instability in your lower back.
Soldato
Is it just me, or does that look like he's just sitting on his calves/hams rather than actually pausing under tension? 
I completely forgot to address some of your comments.
First of all, I resent the implication that I'm telling you to do what you're told, and not to question anything. This is a weak attempt by you to manipulate the situation here.
If you'd asked me why the problems presenting were due to the factors I was stating when we were first discussing them, I would have been happy to explain it to you and would have done so when I had the time. That wasn't the case though, as you initially dismissed what I, and others, were explaining. Perhaps that just came across badly over written communication, but I wasn't the only one to notice. To then come back and say that the reason for this discussion becoming a little confrontational is that people weren't explaining things to you is a little rich, especially as it ignores the fact that I have explained certain aspects of the issues I have mentioned.
From a personal perspective, I no longer have the patience to diligently explain everything thoroughly all of the time. I have written guides and set up threads that hold the vast majority of the reference material needed to research your own problems. I still help people, because that's what I like doing, but my desire to invest time into individuals is greatly diminished if they don't seem to be listening. I'm not going write an essay addressing and explaining each of your issues in vast detail when you first pop up. Why? For starters, you might not want to hear it, or you might be confused by the barrage of information. I prefer to point you in the direction of some of the resources available on the forum (MOBILITY THREAD), as this also is a great test of how willing you are to explore new points of view and do your own research. If you don't do this, and you respond badly to initial suggestions of dysfunctions and ways to fix them, it's a big red flag.
This isn't just a thing that happens on the internet. I don't go around gyms correcting everyone's form and giving them lectures. I'm happy to chat to people who I'm not actually working with about training, but they tend to ask politely for help and respect the time it takes to explain these things.
I am still happy to help you with your lifting, but I suggest you start taking some of the spinal stability issues more seriously. This is your biggest problem. Your ability to do a pause squat is a non-issue, but like I said your spinal dysfunction was worse.
Oh, and why is it your pecs limiting your shoulder? Because the muscles of your pec insert into your humerus, and when tight (from, for example, lots of benching) they limit proper external rotation.
You could take further videos from the side to clear up the depth issue, but it isn't as important as everything else.
First of all, I resent the implication that I'm telling you to do what you're told, and not to question anything. This is a weak attempt by you to manipulate the situation here.
If you'd asked me why the problems presenting were due to the factors I was stating when we were first discussing them, I would have been happy to explain it to you and would have done so when I had the time. That wasn't the case though, as you initially dismissed what I, and others, were explaining. Perhaps that just came across badly over written communication, but I wasn't the only one to notice. To then come back and say that the reason for this discussion becoming a little confrontational is that people weren't explaining things to you is a little rich, especially as it ignores the fact that I have explained certain aspects of the issues I have mentioned.
From a personal perspective, I no longer have the patience to diligently explain everything thoroughly all of the time. I have written guides and set up threads that hold the vast majority of the reference material needed to research your own problems. I still help people, because that's what I like doing, but my desire to invest time into individuals is greatly diminished if they don't seem to be listening. I'm not going write an essay addressing and explaining each of your issues in vast detail when you first pop up. Why? For starters, you might not want to hear it, or you might be confused by the barrage of information. I prefer to point you in the direction of some of the resources available on the forum (MOBILITY THREAD), as this also is a great test of how willing you are to explore new points of view and do your own research. If you don't do this, and you respond badly to initial suggestions of dysfunctions and ways to fix them, it's a big red flag.
This isn't just a thing that happens on the internet. I don't go around gyms correcting everyone's form and giving them lectures. I'm happy to chat to people who I'm not actually working with about training, but they tend to ask politely for help and respect the time it takes to explain these things.
I am still happy to help you with your lifting, but I suggest you start taking some of the spinal stability issues more seriously. This is your biggest problem. Your ability to do a pause squat is a non-issue, but like I said your spinal dysfunction was worse.
Oh, and why is it your pecs limiting your shoulder? Because the muscles of your pec insert into your humerus, and when tight (from, for example, lots of benching) they limit proper external rotation.
I was talking about you not addressing some of the broader issues with his lifting, which you clearly haven't or they wouldn't still be there.
You could take further videos from the side to clear up the depth issue, but it isn't as important as everything else.
It's more a case of that I'm not actively trying to train him outside of recognising his issues and then purposely doing nothing; plus, I have limited knowledge when it comes to actually alleviating problems as opposed to just diagnosing them. Additionally, I'm trying to prioritise my own form issues that I need to work on as you'll see in the video below:
To be honest, most of my training time and effort with Spoffle is spent moaning at him, as a friend, to train full stop, he's never really managed to get in a training routine and will often have breaks for 6 months plus, then do 10-20 sessions, then have a large break again and start losing the strength he's gained from the 10-20 sessions he's done. I don't think he'd have any problem at all obtaining a 300kg squat if he kept into a routine for 6 months and ate more than 1-2 large meals a day. Convincing him to make these changes is where most of my energy goes.
EDITED: Just as an addition, I agree with you when you say that his spinal dysfunction is his top priority. I do believe he has something physiologically wrong with his spine, though I'm not sure what it is, he may be able to clarify. I think it may be an abnormally large gap between two of his lumbar vertebrae. I'm not sure whether this is actually having a direct impact on the neutrality of his spine during such lifts.
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Is it just me, or does that look like he's just sitting on his calves/hams rather than actually pausing under tension?
Yeah, I don't think he was keeping tension here, or at least not full tension, though this was intentional. I think the point was to show that it was full depth for him and no artificial pauses to limit his depth were occurring in his previous videos. That in addition to an earlier suggestion that cast doubt on whether he would even be able to do a paused squat.
Huh? Why would my shoulders fall off? I can bench press 100 for more than 10 reps anyway, so I'm not actually pushing myself with it.
No doubts there, I've been saying this the whole time, my lower back is my weak point.
Is it just me, or does that look like he's just sitting on his calves/hams rather than actually pausing under tension?
I stop, sat with my arse/hamstrings touching my calves to complete remove any potential energy from a stretch reflex to remove the spring rebound.
This was for BennyC who was making assumptions and claimed I couldn't do paused squats, and that I'm bombing out and then using the bounce at the bottom to get back up, which I've demonstrated isn't the case at all in the video.
Caporegime
Lawd. I meant 'I hope you didnt just warm up with 100kg straight away', you should be using a much smaller weight, generally the bar. If so then ignore me.
Resent away, but let me remind you that you have said on more than one occasion that you apologise if you come across as obnoxious, so you must have an inkling that it may be perceived that way. I am not ignorant to the way written/text based communication can be very easily misinterpreted though.
You would have a point had I begged you for advice, and then ignored the advice you gave, but that isn't happening. Also, to be blunt I haven't put much stock in some of the stuff others have said because it comes across as if they are only reading your posts properly, but not mine, so seem to think I am dismissing advice.
You seem to think I have asked you for advice, then ignored you, I haven't on either count. You have made assumptions which I disagreed with, and a few things were debated, which you didn't seem to like. Your response has very much seemed like "you're not doing what you're told", whether you resent that or not, it's how it's come across.
As above, you have offered advice, and acted like I have requested it from you. When you offer up advice the way you have, I don't think it makes much sense for your responses to be "research it" when you offered it up of your own volition.
Don't get me wrong, I'm not saying it was unwanted, or that you shouldn't have said anything, but that you are pretty much acting as if I have asked for help and then ignored the help I requested.
As above, nothing of this kind actually happened, and nothing was actually explained for me to respect the attempt at helping me learn.
I think you're taking this a lot more seriously than I am, all the questions I've asked have been responses to things you or others have said, rather than a request from myself for help.
If your advice results in me hitting stronk squats, great. I think the purpose of my pause squat video has been lost on you, as it was a direct response to BennyC's posts, assumptions and then the "this is how you do it" videos he posted, here;
That's not a slow ascent, that's a drop. Your decent accelerates. Sorry, but there's no two ways about it!
Whilst in the hole it should be controlled.
I would imagine that you are not currently capable of performing a paused squat due to the inability to control your descent. Please prove me wrong but these are just my observations
For reference:
Edit: meant descent.
Where he seems adamant that I cannot do a paused squat, and even implies I am lying when I've told him I've done them before by asking me to prove him wrong.
This is all I asked for, and it could have done without the fuss around asking questions and borderline insults from others because I dared to ask a question and not blindly follow advice. To point out, I wasn't saying you were the only one suggesting I do as I'm told either.
It's been suggested that it takes weeks to work on flexibility issues, so whether I have or haven't shouldn't matter surely, as there wouldn't have been enough time for anything to be working anyway, right?
I don't think there really is a depth issue, my last video, my hamstrings and glutes are resting on my calves at the bottom of the squat, I can feel them touching when I sat there, which means there isn't any more distance I could travel, if I squat with a more vertical back, the distances my legs travel won't change, they will just be on a different trajectory, and my knees won't be as far over my toes as they are currently.
Surely you have got to understand that a warm up weight is relative? If I "bench pressed" nothing, just my arms out in front of me, my chest would be under a similar amount of pressure as some people bench pressing 20KG.
Caporegime
No, your joints / musculature still needs to warm up, id go as far to say benching straight at 100kg with absoloutely no prior warm up is why your pecs are tight and as such are effecting your shoulders which in turn relates to your decreased 'arm' mobility (shoulders)
Your legs walk around with 100kg on them all day for instance, theyre used to some load, you don't walk around using your chest all day with 100kg load on it.
Your shoulders are complex little buggers and need appropriate care, maybe you'll be fine doing 100kg straight away for the next 20 years, entirely up to you at the end of the day.
Your legs walk around with 100kg on them all day for instance, theyre used to some load, you don't walk around using your chest all day with 100kg load on it.
Your shoulders are complex little buggers and need appropriate care, maybe you'll be fine doing 100kg straight away for the next 20 years, entirely up to you at the end of the day.
That's what I mean by it's all relative, I'm fairly heavy (147KG as of this morning), and I have thick arms and shoulders. I *have* tried warming up with less, it just does nothing for me at all, I don't start actually warming up until I get to 100KG, so I just skipped the lighter weights. I also have a very narrow grip (so my bar's travel path is getting on for about 2 foot in distance, just to help visualise the grip I use).
Just duo when you post vids you only need the very last strong of characters after the watch= bit.
Caporegime
Whoooosh. Have fun with your shoulder goals of 2014.
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