If you're weights are stalling on your heavy days you shouldn't be increasing your light and moderate days. The whole point is to have differing loads throughout the week. Of course you can increase the weight of the lighter days, but that is entirely missing their point.
*** The 2014 Gym Rats Thread ***
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ahh I see what your saying, that makes sense to me. So if heavy day doesn't increase, don't increase the light and moderate days. Blinkin heck theres some logic to that, im so dumb.
Cheers icecold, while I got you here, do you think I should decrease the weight on the moderate and light days to say maybe 10kg on moderate days and 20kg on light days and go from there?
Final question even though the program maybe wrong does it look good to you for someone coming from stronglifts, im still a beginner. And its very similar to stronglifts (same exercise) but of course different set structure?
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Man of Honour
Bouncing a little at the bottom which causes you to lose tightness. Your feet seem from that angle to be a little "duck" like, but it could be the angle. You need to keep your chin in more to help keep that spine neutral, I can't tell from the angle or the video if there's thoracic or lumbar flexion at all, but the slight early hip rise could also be an indication of lack of glute activation I think.
However it was your 9th set, so you were probably knackered - it would be better to get a 3rd/4th set in and perhaps from a slightly different angle?
OVerall though it looks bloody good for the weight, and amazing depth (probably a little too deep?). Awesome squatting
However it was your 9th set, so you were probably knackered - it would be better to get a 3rd/4th set in and perhaps from a slightly different angle?
OVerall though it looks bloody good for the weight, and amazing depth (probably a little too deep?). Awesome squatting
Caporegime
Looks low bar? So yes would be too too deep for that theoretically?
Associate
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I'm just curious as to where you got your information about Madcow as I'm on the same program but have a completely different understanding about how it works from the looks of things.
That's cool, these things can be confusing sometimes.
I would definitely decrease the weights, probably across the board if your heavy day has stalled. Imagine that you're starting a new block of training, if you like.
The programme is solid and it should do good things for you. It's well suited to those wanting to move on from stronglifts.
Slightly rushed reversal in the whole. Paused squats will help.
Bar path ends up slightly forward, hence the slight "scooping".
You may need to be a bit more upright.
Don't shoot your knees back to get out of the hole, you damage your motor pattern and will end up failing into good morning.
Obviously these are all pretty advanced problems, and it's generally pretty good. Nice work on ploughing through the sets
Stronglifts website, I read it a lot and from that it sounds right. But I went the actual site by the guy he made mad cow and it really is more different.
But it doesn't matter I guess, I have a good program and ill carry on with it
Hey I may go Bill starr mad cow later on
Caporegime
Thanks for the feedbackyes it's low bar. I'll try stay tighter at the bottom and keep the head neutral.
Its more you're going ATG rather than just below parrrelel, this is why you jerk down/drop at the bottom
Associate
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Stronglifts website, I read it a lot and from that it sounds right. But I went the actual site by the guy he made mad cow and it really is more different.
But it doesn't matter I guess, I have a good program and ill carry on with it
Hey I may go Bill starr mad cow later on
Take a look here as it may clarify how the program should be laid out. By all means if the program you're on is working for you then there's no reason to change, but it might be worth a look anyway.
Slightly rushed reversal in the whole. Paused squats will help.
Bar path ends up slightly forward, hence the slight "scooping".
You may need to be a bit more upright.
Don't shoot your knees back to get out of the hole, you damage your motor pattern and will end up failing into good morning.
Obviously these are all pretty advanced problems, and it's generally pretty good. Nice work on ploughing through the sets
Next block has paused squats so hopefully that'll help
thanks!At least no judge will rule out my squat on depth
ill try see if I can cut some depth in search of a better squat, thanks
Caporegime
Well if it's working that's up to you, just generally most low bar work will be as described above
Man of Honour
I'd probably look into something like an upper lower split.
For now, actively try to slow down a bit before the hole. Get some activation in that weak end range position.Next block has paused squats so hopefully that'll help
At least no judge will rule out my squat on depth
If you see anything like a bounce the it's a bad rep, for now. You won't be able to correct the other issues if this is still present.
Just do a simple split:
A Day:
Squat
Bench
Row movements
RDL
B Day:
Deadlift
OHP
Chin/pull ups
Deficit bulgarian split squats
Just make sure you do this workout AFTER you have finished your formal physical activity for the week.
What i have been doing so far every session is
squat 5x5
overhead/push press 5x5
bench press 5x5
barbell Bent-over Row 5x5
deadlift 3x5 or 5x5
pressups 3 x to fail (usually to 15 to 12)
Soldato
Just make sure you do this workout AFTER you have finished your formal physical activity for the week.
