BeansNBroccoli

Hey all, I know this isn't strictly powerlifting and more towards olympic lifting, but I figured out of all the forums this would be the best place to post. I'm working towards proficiency in the olympic lifts and one of the steps I'm taking is to try to get super comfortable with my overhead squat. It's improving, and I'm getting more comfortable with the bar path and engaging my lats to pull the bar back and apart, but I'm having a lot of difficulty hitting depth. I can hit parallel, but this is obviously less than ideal as a position to catch a snatch. I don't think that general mobility is a problem, because I get ass to grass with barbell squats and pistol squats, but something about being weighted overhead throws me off to the point where I just don't feel like I can get any lower. I recorded a form video, and I'm super open to any suggestions or tips that anyone might have. Thanks all!

Alright, I could really use some help on my overhead squats. I worked them in again today (3x this week, I really need to feel comfortable squatting with this weight overhead and I know the best way to do that is to just keep doing it), and I've realized I really don't know how to get below parallel with any sort of comfort. Barbell squats, pistol squats, etc I have no problem getting ass to grass, so I know it's not simply a mobility issue. I'm including a video hoping any of you fine fitness enthusiasts might have some tips or pointers for me? Close Grip Bench Press 15x45lbs 5x65lbs 5x80lbs 6x75lbs 3x5x7lbs 8x65lbs (superset with...) Face Pulls 4x15x70lbs OHS 10x55lbs 2x10x45lbs (superset with...) Bench Dips 3x15 (superset with...) Plank 3x30sec Incline Fly 3x15x15lbs (superset with...) Incline Reverse Fly 3x10x10lbs Straight-arm Pulldowns 3x10x80lbs (superset with...) Alternating Hammer Curl 3x12x15lbs (sore forearms on these and grip getting sore right at the end)

Haha I feel like squats are the great equalizer - a strong squat makes ANYONE sexier. Though for partner pleasing you can't beat the hip drive of a solid deadlift!

Nothing fits, and my girlfriend keeps telling me how fantastic my ass looks these days. Squats, squats, squats, and more squats, all the way to the ground. Alright, fine, I only hit parallel on my working sets but everything warming up (including OHS) are ass to grass. Growin like a weed. I feel like I want to add leg press for Wednesday, might do so next week. After squats, of course. OHS 3x10x55lbs Squat 5x115lbs 5x155lbs 5x5x165lbs (last four superset with...) SLDL 4x8x135lbs (w/wraps)) Wide-Grip Lat Pulldown 3x10x90lbs Weighted Decline Sit-Up 15x25lbs Preacher Dumbbell Curls 3x8x20lbs (superset with...) Lateral Raise 3x12x10lbs

I'm doing a little bit modified version of 5x5, basically shooting for 5x5 of two main compound lifts each day and then hitting accessory work generally more in the 3x10 range. I really like it so far, and I've been pretty steadily tacking on 5lbs each week to my lifts. This month I've changed things up a little bit (different deadlift variations, switching OHP for OHS work, adding in my abs), but I'm keeping the basics the same. So far I've brought my squat 1RM up 30lbs and my dead 1RM up 20lbs, and I'm pretty sure I've got way more than that in the tank now that I haven't tested for a few weeks. 5x5 definitely increased my hunger like crazy, as well. It's way more intense than I was previously training.

I keep checking on different scales because I don't quite believe it and didn't think it would stick around... but I weighed 137 on Saturday morning and the scale says the same thing this morning. I'm not sure how I packed on weight so quickly but I do know the past week I have been eating super big and my lifts are really starting to settle in. I'm just so hungry all the time now, and I don't ever fight it. Bench press came down 5 lbs this week from last week, because I knew that last week I was not coming all the way down to my chest and my form's gotta be perfect. I threw on extra reps instead. Bench felt really strong this week, though, full range of motion, touching my chest and pausing before pushing back up. I'm going to be throwing Overhead Squats onto Mondays and Thursdays, because I know I need to get stronger and more comfortable with it if I'm ever going to feel solid working up my snatch. The static hold with just the barbell for a minute or so for each set was pretty excruciating, but I was able to keep good form. Mostly I'm finding it important to think more about engaging my lats and pulling the weight back a little as I squat down. I have a lot to work on. My shoulders were absolutely on fire after yesterday's session. All of the OHS work inspired me to go pick up a foam roller yesterday, and I rolled all over for 45 min or so last night... game changer. My back has never felt so wonderful. Bench Press 15x45lbs 5x65lbs 5x6x80lbs (last three superset with...) Face Pull 3x10x80lbs OHS 3x10x45lbs (superset with...) Incline Side Plank Hip Lift 3x10 Incline Dumbbell Fly 3x10x15lbs (superset with...) Incline Reverse Fly 3x10x10lbs Lateral Raise 3x10x10lbs (superset with...) Bench Dips 3x10

Hey, lookin great!

Regarding form in my Snatchgrip video... It looks to me like I should probably widen my grip a little bit, because at the top of the lift it looks like the bar is a little below the hinge. Snatchgrip is really taking some getting used to.

New Glarus is one of the things I miss the most since moving to Illinois... looks tasty!! And that home gym set up sounds excellent!

This weekend was pretty great for lifting. I went in Saturday afternoon and put in some solid work towards getting my hang snatch technique down - really found my flaws in overhead squat, but I'll be working on them. I've also decided to continue pulling snatchgrip from a deficit for the rest of the month and then I'll drop back down to the floor and we'll see what happens! Video at the bottom, I'm super open to any critique or criticism on form. Hang Snatch practice complexes w/just bar for 20 min Snatchgrip Deadlift from 4" deficit 5x115lbs 5x5x135lbs Cable Row 3x10x100lbs Front Squat 5x65lbs 5x95lbs 5x5x110lbs Pendlay Row 5x5x95lbs Lateral Raise 3x10x15lbs

Hey, looks like you've got yourself a solid start back into it! Awesome sticking with it this year

5'5"

Yeah, the pistols made me feel tough (and sweaty) as hell! I've been thinking about and making a few more bodyweight exercise goals for myself this year, like I want to be able to hit unassisted pistols for reps, I want to be able to human flag and dragon flag, and I want to be able to do one arm pushups. I've been working more core work into my sessions lately to hopefully help with that, and doing one arm pushups from inclines at home pretty much whenever to try to get myself there. Slowly but surely! But you should definitely go get some pistols in, they're awesome! Today was really good for the most part, but my hands are tired. I think three days on heavy in a row just may be too much for my grip. Luckily tomorrow is rest day, but not actually rest day because I have a dodgeball game Saturday I might take a little light too because I want to start working on some snatch progressions, but we'll see how it goes and how I'm feeling. Also I hit the forward and reverse incline fly superset again today, and loved it all over again. I think it might become a staple. My programming has been a little less organized the past few weeks, but I'm planning on starting the PowerBodybuilding plan in a few weeks when dodgeball is up and my Fridays aren't spoken for anymore. The big news of the day is that the scale at the gym put me at 133 lbs, which I think is the most I've weighed since I started lifting over a year ago. It makes sense because my hunger has been absolutely out of control, like I constantly feel like I need to eat. Last night I finished dinner and then had a huge helping of seconds... and then had a bowl of cereal... and I still woke up feeling like a starved beast. Something is definitely working right. However, that also means that my 2xBW deadlift is no longer 2xBW... 265lbs DL here I come! Close Grip Bench 15x45lbs 5x65lbs 5x5x75lbs (last three superset with...) Lying Leg Raise 3x10 (with hips coming off of the bench, working on progressions toward dragon flags) Incline Fly 3x10x15lbs (superset with...) Reverse Incline Fly 3x10x15lbs Lateral Raise 3x12x10lbs (superset with...) Planks 3x0:45 Tricep Pushdown 10x70lbs 2x10x80lbs (superset with...) Alternating Dumbbell OHP 3x12x20lbs Straight Arm Pulldowns 3x10x80lbs

Yeah, you should definitely come back. Your log was one of the first ones I found and followed while I was still just creeping instead of logging myself

For me the pistols actually feel most stable when I get that deep, and definitely the least stable right when I'm around parallel. It also means I get to take a little advantage of the bounce back at the bottom to propel me back up. Hopefully soon I'll be able to get rid of the counterweight and hit reps like this with no assistance And thanks!!!

My hands are a little torn up, I'm completely exhausted, and I was sweating buckets until just a half hour ago or so. It's excellent days in the gym like today that make me wonder how I ever didn't train. Getting into the gym brings so much good and happiness into my life. Barbell squats were a little weaker than I would've liked, but I'm sure it's due to me hitting the pistols first. My quads were still on fire and I still felt sick (that's from GH, right?), so I figure I did good work Pistol Squats (counterbalanced with one 10lb dumbbell) 4x5/leg (superset with...) Wide-grip Lat Pulldowns 4x10x80lbs Squat 15x65lbs 5x95lbs 5x115lbs 5x135lbs 4x165lbs 5x145lbs 5x145lbs SLDLs 4x10x125lbs (superset with...) Incline Side Plank Hip Lift 4x10 Incline Dumbbell Curls 2x10x20lbs 8x20lbs

Oh yeah, definitely some serious progress!!! As for not feeling so lean, I think you look just fine and that muscle looks great on you

I love The Following, I get excited every Tuesday when a new episode comes out on Hulu But actually my ravens are Huginn and Muninn from Norse mythology, I got them when I was 19 as a sign of pride in my heritage and because when I think about them it reminds me to take a deep breath and listen to the world around me.

Hey thanks everyone! I've been feeling really good about the work I've been putting in, seeing solid results. I haven't measured anything in inches lately (but I really probably should!), but my weight is up to 127lbs now pretty regularly. The tattoo is a raven, and I've got a pair of them on my shoulders. They whisper the secrets of the world to me

Heck yeah, that looks good! I think shooting for increasing your max set by 2.5kg every week is a very achievable goal, and will allow you to progress at a comfortable rate. Also, your english is just fine, I never have trouble understanding you P.S. I'm with you in this quest for a big bench. We'll both get it!

Bench felt stronger than usual today. I'm gettin there! The fly supersets were pretty killer, but I liked them a lot and I can still feel it all along my back. Progress. Also, I'm not sure that I liked the skull crushers with a standard barbell, may go back to using the EZ bar if I continue to do them, or I may drop them out of my tricep work entirely because I strongly prefer dips and pushdowns. Bench Press 10x45lbs 5x65lbs 5x75lbs 5x5x85lbs (last four sets superset with...) Face Pull 4x10x70lbs Barbell Skull Crushers 3x10x45lbs (superset with...) Weighted Decline Sit Ups 3x15x25lbs Incline Dumbbell Fly 3x10x15lbs (superset with...) Reverse Incline Dumbbell Fly 3x10x15lbs Alternating Dumbbell OHP (for speed!) 3x15x15lbs Aaaaaaaand that pump just for fun

Hey there, how's lifting going in the new year?

I think bench press is so difficult, and, at least for me, the most difficult lift to get perfect form with. Keep at it, and keep varying the way you're lifting to make sure you're well rounded. Changing grip (for instance, one day wide grip, one day close grip) can help you break through plateaus. Trying different assistance work (dumbbell press, floor press, one arm press, pullovers, flies, etc) can be really helpful too. I've found (and heard the sentiment around) that incline bench doesn't do a TON to help out your flat press. If you feel nervous about the weight and don't have a spotter, drag a bench over and bench in the squat rack with the safetys right at your chest level to keep you from getting pinned too bad if you just can't push it up. Strong tricep accessory work is vital to a strong bench press, in my opinion. Upper back pulling like face pulls are a good idea to mix in with your bench, as well, if you're interested in push/pull supersets Don't worry, you're liftin big, keep at it and you'll get wherever you want to be!!

Yeah buddy, big deads! Keep pullin!

Hey Rob, good tip! Maybe I'll give hat a shot next time I'm in the mood! I've decided to start working in more deadlift variations to keep myself well rounded. Snatch-Grip Deadlift from 4" deficit 10x45lbs 5x115lbs 5x5x125lbs Cable Rows 4x12x90lbs Front Squats 10x65lbs 5x5x105lbs Front Raise 4x12x10lbs Incline Dumbbell Curls 3x12x15lbs